WANT TO STIR UP THE INTERNET? Bring up the topic of Paleo vs Keto in a tweet in the wellness world and let the debate begin. These two popular diets have taken over the dieting world the past few years. Both are similar in their approach to eating, but which one is the best for you?
The Paleo Diet
Let’s start with the Paleo diet. This diet is basically a way of eating that get’s rid of modern convenience/processed foods in favor of natural, nutrient-dense foods that supposedly were eaten by our hunter-gatherer ancestors.
The “Paleo diet” first originated in 1975 when gastroenterologist Walter Voegtlin wrote about the benefits of eating like our paleolithic ancestors in his book The Stone Age Diet.
Then, Dr. Loren Cordain, who is most often credited with founding the modern Paleo movement, was really the one to make the diet famous when he wrote the book, The Paleo Diet in 2002.
WHAT FOODS ARE INCLUDED IN THE PALEO DIET?
Grass-fed meats, seafood, poultry, eggs (organic and cage-free), fresh fruits, non-starchy and starchy vegetables like potatoes, butternut squash, beets, etc., nuts and seeds, unrefined oils like olive, coconut, walnut and avocado oil, and natural sweeteners.
WHAT FOODS ARE AVOIDED IN THE PALEO DIET?
All cereal grains and products made with grain flours, legumes, dairy, refined vegetable oils, refined sugar, processed/junk food, sugar-sweetened beverages, and most time, white potatoes.
IS PALEO LOW-CARB?
Generally, yes because the Paleo diet eliminates many processed foods made with added sugar, grains and dairy. However, the Paleo diet isn’t as low carb as the keto diet because it still includes fruit, starchy vegetables natural sweeteners like honey or maple syrup.
WHAT TYPES OF BENEFITS DOES THE PALEO DIET OFFER?
The Paleo diet aids in such things as reduce cardiovascular disease risk factors, obtain better blood sugar management, reduce insulin resistance, help with weight loss, improve blood pressure, and reduce inflammation.
The Keto Diet
On to the Keto diet. This diet might make you wonder how long it’s going to stick around. It’s first been used by doctors as a medical treatment for conditions like epilepsy since the 1920s. The Keto, or ketogenic diet is a high-fat, low-carb diet that puts your body in ketosis. While in ketosis, your body creates compounds called ketones and burns fat, both your own body fat and fat from your diet, for energy rather than glucose. In order to get into ketosis and stay there, you need to drastically reduce your carbohydrate intake, concentrating on healthy fats, moderate protein, and vegetables.
WHAT ARE THE BENEFITS OF THE KETO DIET?
Help with weight loss/fat loss, protection against insulin resistance/type 2 diabetes, and neurological diseases such as Alzheimer’s, increased energy and mental clarity, reduced inflammation, protection of the heart, and reduced hunger and cravings.
WHAT FOODS ARE INCLUDED IN THE KETO DIET?
Grass-fed meats, seafood, poultry, full-fat dairy products like cheeses, butter, cream, all non-starchy vegetables, eggs, nuts and seeds, unrefined oils, such as olive, coconut, walnut and avocado oil.
WHAT FOODS ARE AVOIDED IN THE KETO DIET?
All types of sugar (natural or refined), all cereal grains and products made with grain flours, fruit (some include berries), legumes, sweetened dairy products (ice cream, yogurt) refined vegetable oils, sugar-sweetened beverages, and starchy vegetables.
What Paleo + Keto Have In Common
Both Paleo and keto are overall low-carb, low-sugar diets that tend to be nutrient-dense. Because both eliminate the majority of sources of “empty calories” in the typical Western diet, they can lead to weight loss, better blood sugar management and much more.
CAN YOU DO PALEO ON KETO?
A Paleo/Keto combo diet is doable since you eat mostly Paleo-approved foods, such as meat, fish, vegetables, quality oils, fish, just as the keto diet.
TO COMBINE PALEO AND KETO, YOU ESSENTIALLY NEED TO:
– Keep carbohydrate intake to 20–30 net grams per day.
– Avoid all types of added sugar, grains, dairy products, legumes/beans, all fruit except berries and most processed foods.
– Get 75 percent of your daily calories from fat.
Which Diet Works Best?
That depends on you! Here’s the bottom line: Both are healthy diets that have lots of benefits, from weight loss/maintenance, to metabolic health and more.
Though there isn’t a clear “winner” when it comes to keto vs Paleo, you’re likely to experience faster weight loss results from being in ketosis. But, after getting to the weight you desire, the Paleo diet is a solid, sustainable way to eat long term.
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