We take a look at the differences between the Keto and Paleo diets, and compare and contrast the pros and cons of each.
A long, long time ago…
The idea behind the paleo diet is to revert back to our earliest ancestor’s diets, which consisted of fresh, healthy foods which had not been altered with or packed full of additives and preservatives. While this trendy diet, started gaining popularity back in the 1970’s by gastroenterologist Walter L. Voegtlin, it’s obviously been around for much longer.
The diet promotes living a healthy lifestyle, it helps improve the body’s metabolic effects which in turn effects body composition. The diet consists of mainly fruits, nuts, meats and roots, and excludes any processed foods, including dairy, grains, sugar, legumes, processed oils and alcohol and coffee. People who have started the diet report feeling fuller while also losing weight.
The benefits behind the Paleo diet:
– Helps Decrease allergies
– Burns off excess fat storage
– Helps body remove impurities
– Your body better absorbs nutrients, since food is all natural.
– Steadies the body’s blood sugar levels
– Helps your body regulate better sleep patterns
Daily Calories % Breakdown:
– 55% Meats: fish/seafood and lean meats
– 15% come from fresh fruits, vegetables and nuts.
– No dairy, added sugar, and almost no grains.
-Vitamin D and calcium deficiencies.
-Risk of toxins with a high fish intake
Do you even Keto bro?
keto dish, chicken, avocados, lettuceketo dish, chicken, avocados, lettuce
Keto also known as (low carb) involves drastically cutting your carb intake and increasing your fat intake considerably, with and adequate amount of protein included.
The objective behind this is to enter a metabolic state known as ketosis. Ketosis is where the body uses fat as its primary energy source instead of sugar (glucose), which comes primarily from carbohydrates.
Your body uses glucose as its first source of energy, because it is easier to metabolize. However, whatever is left over gets stored as fat, which is what we want to avoid.
But radically cutting your carbohydrate intake, you are diminishing your body’s access to glucose, because of this your body starts to use ketones for energy production instead. Ketones (type of fatty acid) is your liver breaking down protein to be converted into glucose. Ketones act as an elite energy source for the bodies organs, especially the brain, which is why many who live a ketogenic lifestyle often report a feeling of focus and alertness.
Benefits of a keto diet:
· Lower’s body fat percentage but maintains muscle mass.
· Reduces Insulin levels, and spikes
· Lowers blood pressure, glucose levels, and LDL (bad cholesterol)
· Increases HDL levels (good cholesterol)
· Has been known to improve certain symptoms related to Parkinson’s disease and epilepsy in children.
Whenever you make drastic changes to your diet, your body may experience some changes and adverse effects, which may last a few days. Those who practice the keto lifestyle have come to refer to this as the “keto flu” (learn more about the keto flu here) because of its flu like symptoms including digestive issues and changes in sleep patterns.
How the two Match up?
Paleo: Doesn’t put the emphasis on carbs that keto does, it focuses on eating foods with fat and protein, but doesn’t avoid certain foods high in carbohydrates, including: potatoes, carrots and sweet potatoes.
Keto: is all about entering ketosis, in order to do this, you must limit your carbohydrates to a low level, (most your carbs will come from non-starchy vegetables) and eliminating starchy foods and sugars.
Paleo diets do not consist of a high fat intake, while paleo in its purest form may have been higher, most of today’s paleo community conforms their needs more according to the modern times.
Ketodiets should be made up of about 70% healthy fats, it is the main component of the diet and helps to induce ketosis, the body’s way of using fat for fuel versus glucose.
Paleodiet does not include dairy
Ketodiet views certain dairy products as a great way to add fat to their diet.
Regardless of which diet you choose, you should start to see positive results within the first two weeks of dieting. Including feeling healthier, weight loss, and an increase in energy and maintaining your current muscle mass.
Like any diet or exercise plan, consistency is key, give your body time to adapt to this new lifestyle, and metabolic state. The longer you go the easier it becomes to maintain. You should also check with your physician before you start to make sure your health is not at risk.