Benefits Of The Keto Diet
Will Paleo Or Keto Help You Lose More Weight
ON PALEO, eating like your ancestors doesn’t guarantee you’ll lose weight.
While the diet emphasizes plenty of foods that are good for weight loss, such as lean protein and fruits and vegetables, you would still need to eat fewer calories to drop a few pounds. So if you’re binging on nuts and fruit, you could actually gain weight on the Paleo Diet.
While ketosis isn’t a magic recipe for weight loss, Konstantinos Spaniolas, Associate Director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York, says that people successfully lose weight on keto because they tend to eat less.
“They can stick to a relatively lower caloric intake because of the reduced cravings,” he explained to MensHealth.com. Some online transformation stories even suggest you can lose as much as 200 pounds on the Keto Diet.
The winner: The Keto Diet. With an important caveat: These results are often short-lived, says Kizer. “When people come off ketosis, they gain weight,” she says.
How Many Carbs Do You Eat On Keto Vs Paleo
The success of the entire keto diet rests on sticking to a very strict number of carbs per day. Most people put that at 20 to 50 grams of carbs per day.
Paleo doesnt have a set guideline. Generally, you will likely be eating fewer carbs than you were before on a standard diet. When people cut out breads, cookies, crackers, and grains, they may end up eating fewer carbohydrates, says McDaniel.
On paleo, carb intake differs for everyone, says Kubal. In general, Kubal advises clients on paleo to fill half their plate with nonstarchy vegetables, one-quarter with lean protein, and one-quarter with starchy carbs, like sweet potatoes.
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What Is The Ketogenic Diet
LIKE THE PALEO Diet, the Keto Diet restricts grains, rice, and other high-carb foods.
But the primary goal of the Keto Diet is to put your body into a state of ketosis, which is when your body uses fat instead of carbohydrates as its primary energy source. When your body enters ketosis, fat travels to the liver and makes an acid called ketones, which enter your bloodstream and are converted into energy.
Unlike Paleo, Keto severely limits carbs and eliminates fruit and some starchy vegetables. For your body to enter ketosis, a good percentage of your calories needs to come from fats .
The idea is that all of that fat-burning will help you lose weight, says Kizer.
Which One Is Right For You
To sum up, the Paleo diet focuses more on ideology, while keto focuses on macronutrients.
The first one aims to avoid processed foods for health and weight reductionthe second one aims at a balance between macronutrients and nutrients.
Everyone is different, and everyone has different needs. The Best Choice for Your Diet Plan Depends on Your Goals & Individual Needs!
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Paleo Diet Vs Keto: Which Is Best
There are pros and cons to both the paleo and keto diet. If you dont suffer from any chronic conditions, the final verdict may come down to issues of cost, maintenance and flexibility. The paleo diet offers more food choices, but it can also be quite expensive. At the same time, keto is way more restrictive and may be difficult to maintain in social situations. On the whole, paleo may be a slightly safer, healthier and more flexible choice of diet.
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Cambeses-Franco, C., González-García, S., Feijoo, G., & Moreira, M. T. . Is the Paleo diet safe for health and the environment? Science of The Total Environment, 781, 146717.
Dowis, K., & Banga, S. . The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients, 13, 1654.
Ghaedi, E., Mohammadi, M., Mohammadi, H., Ramezani-Jolfaie, N., Malekzadeh, J., Hosseinzadeh, M., & Salehi-Abargouei, A. . Effects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition, 10, 634646.
Drawbacks Of The Paleo Diet
- Because Paleo focuses on high-quality organic whole food from an appropriate natural source, this may make this diet expensive.
- Lack of essential dairy products that are a source of calcium for our body may lead to low tooth and bone density.
- When whole grains are not part of the diet, it decreases fiber intake and can negatively affect the gut microbiota and get health.
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Paleo Focuses More On Ideology While Keto Focuses On Macronutrients
One of the key differences between the paleo and keto diets is the ideological message, or lack thereof.
The paleo diet places a heavy emphasis on lifestyle choices beyond just the diet. It explicitly encourages a specific style of exercise and mindfulness in daily activities to accompany the dietary pattern.
One of the mainstays of the paleo lifestyle is to incorporate short, intense periods of exercise into your routine. This style of physical activity is thought to reduce the stress that may accompany longer workouts.
Other methods of stress reduction encouraged on the paleo diet include yoga and meditation.
When paired with the diet, these lifestyle practices are intended to support the total wellness of your body and mind, leading to better overall health.
While the paleo diet regimen is very specific, it doesnt place any emphasis on macronutrients at all. You are permitted to eat as much protein, fat and carbohydrates as you want, provided youve chosen them from the set list of allowable foods.
Keto, on the other hand, doesnt have an associated ideology or lifestyle component. While it does encourage choosing healthy food sources, the main focus is macronutrient distribution.
Any other implemented lifestyle changes alongside the keto diet are the up to the individual and are not part of the diet regimen itself.
Keto Diet Vs Paleo For Weight Loss
You’ve probably heard of Keto and Paleo, two popular diets these days.
On paper, they look pretty similar. Both are healthy alternatives to the modern, unhealthy Standard American Diet .
Keto and paleo are both reduced carb diets. The main difference between them is the amount of carbs they allow. Paleo is low carb, but keto is zero carb.
Both diets can help you lose weight. But depending on your goals and your environment, one might be better than the other.
The difference is like running a sprint vs running a marathon. Keto may help you lose weight faster, but it can be harder to stick to. Paleo, on the other hand, is easier to stick to, but might not cause you to lose weight as fast.
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Paleo Diet Vs Keto: What To Know
A 2017-2018 study found that obesity was prevalent in approximately 42.4% of adults in the United States. As a result, research into paleo vs keto for weight loss has become more popular than ever.
Many people make the faulty assumption that they can interchange the details of keto versus paleo. However, each diet has its own set of rules and benefits. Continue reading to understand the difference between the paleo diet vs keto, and set yourself up for success.
Is Paleo Or Keto Stricter
ESSENTIALLY ALL legumes, dairy, refined sugar, potatoes, processed foods, refined vegetable oils, and salt , are off-limits on the Paleo Diet.
So what’s left?
Grass-fed meat, seafood, fresh fruits and vegetables, eggs, nuts and seeds, and certain oils like coconut, avocado, and olive oils.
A paleo-friendly dinner might include grilled chicken with steamed vegetables, avocado and fruit.
If you think paleo is rigid, keto is even less flexible. Because only about 10 percent of your daily diet can come from carbs, that means you can only eat very limited amounts of even healthy foods that have natural sugars, such as certain fruits and vegetables,
Generally speaking, dieters are advised to eat between 20 to 30 grams of carbohydrates per day in order to maintain ketosis. To put this into perspective, a quarter cup of steel cut oats has 29 grams of carbs and a banana has roughly 27 grams of carbs.
So if you have a few bites of oatmeal or a small piece of fruit, whoops. That’s your carb intake for the day.
“Paleo definitely gives people more flexibility,” says Kizer. People are free to eat starchy vegetables and fruit, as well as foods rich in healthy fats like avocados.
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Does Paleo Or Keto Have Worse Side Effects
It’s common to feel lethargic as your body adjusts to the low-carb Paleo Diet. However, your energy levels will typically be restored within a few weeks.
Additionally, while the paleo diet has plenty of protein and fiber, it is sorely lacking in calcium and vitamin D, mainly because of the omission of dairy products, Roger Adams, Ph.D., founder of Eat Right Fitness, previously explained to Men’s Health.
Over time, this could weaken your bones and immune system, which makes it important to eat plenty of calcium-rich foods like broccoli and dark leafy greens.
The extremely low level of carbs on the Keto Diet can cause what’s known as the keto flu, which causes headaches, nausea, muscle cramping, and fatigue. Like the Paleo Diet, these unpleasant side effects generally subside after a few weeks. Drinking plenty of water and getting a full night’s sleep should help.
As with paleo, doing keto for more than a few weeks could lead to nutrient deficiencies according to Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia .
Both diets come with some unpleasant side effects, but Yurechko doesn’t advise sacrificing fiber to try keto in the long run.
What Are Paleo And Keto Diets
The paleo diet is based on what humans ate during the Paleolithic era â about 2.5 million to 10,000 years ago.
If youâre going to try the paleo diet, youâll eat a lot of meat, fish, fruits, vegetables, nuts, and seeds. This diet is believed to be beneficial for type 2 diabetes and cardiovascular health. It has also been shown to regulate your blood sugar. â
The keto diet focuses on high-fat foods, enough protein, and limiting your carbohydrate intake. If youâre trying the keto plan youâll want to follow the 60% fat, 30% protein, and 10% carbohydrates plan, based on a 2,000 calorie per day diet. â
The keto diet was first used to treat seizures. It was designed to be a therapeutic diet, but it has since grown in popularity for its quick weight loss effects. For this diet youâll eat foods like fatty fish, eggs, dairy, meat, butter, oils, nuts and seeds, and low-carb vegetables.
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Foods To Eat And Avoid On A Paleo Diet
- The Paleo diet encourages limiting food staples obtained from agricultural practices. These food staples include dairy products, grains, and legumes. The Paleo diet also rejects modern-day refined foods loaded with sodium, leading to many chronic diseases.
- The Paleo diet only allows you to eat lean meat obtained from grass-fed livestock. Processed meat like hotdogs, bacon and canned meat are restricted.
- One of the most common misconceptions about this diet is that it is very low-carb because of the absence of grains. On the contrary, the paleo diet includes vegetables and fruit that quickly provide high or moderate doses of daily carbohydrates.
What Is A Paleo Diet
The paleo diet term was first used in 2002 by Dr Loren Cordain to describe a dietary pattern that reflects the habits and culinary practices of hunter-gatherers from the preagricultural Paleolithic era. It is also referred to as the Stone Age diet, caveman diet, or primal diet.
Although we dont know much about what our ancestors actually ate on a daily basis, its assumed that their diet was largely based on lean meat, fish, seafood, fruits, vegetables, seeds and nuts. Foods such as cereals, grains, dairy products and refined oils were introduced much later and as such, they are not typically included in paleo diets.
According to a study published in the Science of The Total Environment, paleo diets tend to be low in carbohydrates and high in protein , cholesterol and polyunsaturated fatty acids . The diet quality score comes down to 260, which places the paleo diet well above the recommended value.
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Unlocking The Hidden Benefits
When prepared in a healthy way, they can be a nutritious and satisfying addition to your diet.
The Paleo Diet: A Dangerous Fad Or A Sensible Way Of Eating
The Paleo diet emphasizes the consumption of foods that Paleolithic ancestors ate, emphasizing how much food was consumed as a diet. It has been proposed that this diet is more nutritious and effective than modern diets, and that it is the best way to stay healthy. However, there is insufficient scientific evidence to support these claims. It is widely accepted that the Paleo diet is not only unhealthful but also dangerous.
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Dietary Factors Affecting Gut Health
This is a very complex topic deserving of its own chapter or post. Important issues relevant to the current discussion are fiber, microbiome, gut irritants, lactose, and ketones. Both a Paleo and a ketogenic diet provide enough vegetables, nuts, seeds, and berry to nourish a healthy microbiome. Both remove all grains that contain gluten, although gluten-induced celiac disease is far less prevalent than popularly assumed. Lactose intolerance affects about half of the adult population in the US. But because this problem is dose-dependent and the high-fat dairy options offered with a well-formulated ketogenic diet contain very little lactose and whey, the complete avoidance of dairy products with the Paleo diet offers little added benefit over the KD. Irritable bowel syndrome, on the other hand, is an inflammatory disorder affecting about 10% of the population worldwide. BOHB is both a preferred fuel and an anti-inflammatory signal for the cells lining the colon. Between these two, they explain why irritable bowel syndrome is more commonly resolved with a ketogenic diet . In a nutshell, on the topic of gut health, Paleo has many benefits, with an advantage for those uncommon cases of true milk protein allergy. The KD is almost as good as Paleo in dealing with food intolerance and allergy-induced symptoms, but it delivers superior results when it comes to optimizing gut fuel and inflammation.
What Is The Atkins Diet
This diet is specifically marketed and labeled as a low-carb diet. There are two version of the Atkins diet now, Atkins 20, which is the original, and Atkins 40, which is a plan created for those looking to lose less than 40 pounds.
The classic Atkins diet has four phases the first phase starts off with having dieters eating 20 to 25 grams of carbs per day and then slowly progresses to phase four in which people are allowed 80 to 100 grams of carbs, which is still considered low-carb.
Atkins also focuses on net carbs. Instead of counting all carbs as the same, this diet takes fiber and sugars into account, whereas paleo and keto don’t. So if a product has 10 grams of carbs, but 3 grams of fiber and 1 gram of sugar, then your net carbs would be 6 grams.
And while you can prepare diet-friendly meals at home, Atkins offers pre-packaged and processed items that meet the dietary requirements.
Paleo and keto do not offer products like Atkins, so followers are expected to stick to the guidelines on their own.
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What Eating Low Carb Actually Means
Low carb is a flexible, generic term that can describe any pattern of eating where you consume a fewer-than-average number of carbohydrates, New Yorkbased dietitian Samantha Cassetty, M.S., R.D., tells SELF.
Whats average? It depends on who you ask. But as a baseline we can work off the 20152020 Dietary Guidelines, which sets the Acceptable Macronutrient Distribution Range for each of the macros . The AMDR represents the range of intake of a given macro that is associated with a decreased risk of chronic disease and sufficient intake of essential nutrients. Anything outside of the AMDR and you may begin to potentially increase your risk of chronic disease or nutrient insufficiency, per the Dietary Guidelines.
For carbs, that target range is 45 to 65 percent of your total caloric intake. Then when you get less than 45 percent of your energy from carbohydrates, thats where we generally start to classify diets as low carb, Jennifer Bruning, M.S., R.D.N., L.D.N., national spokesperson for the Academy of Nutrition & Dietetics , tells SELF.
Under this umbrella are many specific diets that qualify as low carb, each offering different road maps. For instance, the Atkins diet was one of the earliest branded low-carb diets to make its way into the mainstream back in the 90s. More recently, paleo and keto have become wildly popular. While they both are low-carb diets, thats pretty much where their similarities end, Bruning says. Heres the deal with each of them.