Paleo Diet Or Keto For Weight Loss – Keto and Paleo diets are among the most popular diets today. They share some similarities, but they also differ in the foods they allow, their effects on the body, and main health effects.
The ketogenic (keto) diet focuses on eating a specific balance of macronutrients. The goal is to enter a state of ketosis, where the body begins to burn fat for health or weight loss.
Paleo Diet Or Keto For Weight Loss
The Paleolithic (Paleo) diet focuses on eating foods that people ate in the Stone Age. The goal is to eliminate modern processed foods for health or weight loss.
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This article shows the similarities and differences between the keto and paleo diets, including their benefits, food list, and side effects.
Keto and paleo diets are two dietary options that aim to improve health, eliminate highly processed foods, and promote weight loss.
A keto diet is a meal plan that focuses on eating lots of healthy fats, some protein, and very few carbohydrates.
The body normally uses carbohydrates as fuel for energy. When a person does not get enough carbohydrates, the body begins to use fat and some sources of protein. In true ketosis, the liver will take stored fat and convert it into ketones, which the body then uses for energy. Reaching this state of ketosis is the goal of the keto diet.
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Some believe that ketosis is an effective way to lose excess fat and reduce the risk of complications such as heart disease and diabetes.
The keto diet promotes and eliminates certain foods. No one on keto can get carbohydrates from grains or beans. Their carbohydrates must come from keto-friendly vegetables, such as leafy greens, or a small group of fruits, especially berries.
A paleo diet is a diet plan that focuses on the foods people ate during the Paleolithic era. Some refer to it as the caveman diet or the stone age diet.
This diet attempts to eliminate products produced by modern food processing and farming methods. Those following the paleo diet can choose foods that their stone age ancestors would have been able to hunt or gather and eat. The diet of people from the Stone Age would have changed according to the natural resources available in their area.
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Some believe that the human body does not adapt well to the modern diet. According to the diet’s proponents, cutting out foods like dairy, grains and legumes can help a person lose weight and prevent heart disease and diabetes.
The Paleo diet encourages the consumption of healthy fats such as wild or grass-fed animals, nut oil, butter, olive oil and avocados. It recommends that people eat higher amounts of animal protein.
Both include a low carbohydrate intake and do not allow grains and beans. They emphasize meat for protein and recommend specific types of fat and vegetables.
These two foods promote lower carbohydrate intake than the traditional calorie-reduction or low-fat weight loss plans that experts have recommended for years. For instance,
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The keto and paleo diets exclude different foods. The keto diet excludes high sugar foods, including most fruit, while the paleo diet allows more fruit and some natural sweeteners. They also have separate rules for meat, vegetables and dairy foods.
A paleo diet typically excludes processed meats, such as bacon, salami, and ham, as they are the result of modern food processing methods. Some believe that minimally processed bacon without nitrates or preservatives is acceptable on the Paleo diet, but others are not.
The keto diet allows this type of meat as long as there is no sugar or carbohydrates, which can hinder the body’s ability to reach ketosis. Some processed meats, such as bacon or sausage, may contain sugar, so people should read the label.
However, studies have shown that processed meat can increase the risk of cancer and other health problems, making any dieter want to focus on eating good quality meat rather than processed meat.
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The Paleo diet allows some “natural” sweeteners, such as honey and maple syrup. However, it does not allow artificial sweeteners including sugar alcohols, because they are the result of modern technology.
The keto diet allows some artificial sweeteners as long as they do not contain sugar (some products contain sugar and artificial sweeteners). Ideally, one should choose sweeteners that do not cause a spike in blood sugar, such as stevia and sucralose.
The keto diet does not allow honey, maple syrup, or other products that contain natural sugar or fructose.
Some nutritious vegetables are high in starch or carbohydrates. These “starchy vegetables” are not allowed on the keto diet because they can disrupt ketosis and cause a person to eat more than the total carbohydrates provided.
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However, the Paleo diet allows many of these animal vegetables in moderation. A person following a paleo diet can eat foods like sweet potatoes, beets, and carrots in moderation, but low carbohydrate vegetables should be preferred.
Fruit is rich in nutrients, vitamins, minerals, fiber and antioxidants and is a healthy choice for most people. However, some fruits contain natural sugar and some are higher in sugar and carbohydrates than others.
A person who follows a paleo diet can eat all fruits, including fresh, dried and frozen, but usually they should focus on varieties with low sugar. The paleo diet includes plenty of berries, citrus fruits, and watermelon. It can include sweet fruits such as bananas, grapes, mangoes and cherries, but ideally in smaller quantities.
The keto diet is stricter with fruits. This suggests that, in order to keep the body in a state of ketosis, a person should eat only fruits low in sugar and only in small amounts. Berries are a common keto-friendly fruit, but one can eat a few cranberries, peaches, apricots, apples and plums.
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The Paleo diet excludes all dairy products because Paleolithic people did not eat them. Paleo diet does not allow one to eat cheese, milk, cream or other dairy products.
However, people on the Paleo diet can have unsweetened almond milk, coconut milk, and similar alternatives that do not contain artificial sweeteners or thickeners.
The keto diet allows some dairy products, especially those that are high in fat and protein. This allows the person to consume the right amount of these nutrients.
The keto diet does not include any dairy products that may contain sugar, such as ice cream, chocolate milk, or sugary coffee creamer. However, one can consume artificially sweetened dairy products in moderation.
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People following any diet that excludes food groups should make sure they are meeting their daily nutrient requirements to avoid deficiencies.
Anyone considering making a major new change to their eating habits should consult their healthcare provider first. This is especially important for people with chronic health conditions such as heart disease, diabetes, or high blood pressure.
People following a keto diet may experience side effects associated with entering a state of ketosis. These include keto breath, keto skin rash, and the “keto flu.” Keto flu withdrawal symptoms include headache, lethargy, nausea, mental slowness, insomnia, decreased exercise performance, constipation, and low libido. Being in a state of ketosis for a long time can be harmful.
People on the Paleo diet do not experience these symptoms, as the Paleo diet does not lead to a state of ketosis.
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Certain nutritional supplements can help people following a keto diet get enough nutrients, minimize side effects, and meet their daily macronutrient goals. Read 7 supplements for the keto diet here.
One article warns those following the Paleo diet to make sure they are getting enough calcium because the diet excludes dairy products. The keto diet lacks fiber and several micronutrients due to the severe restriction of carbohydrate-containing foods.
The following sections provide a list of foods that a person can eat while following a keto or paleo diet.
Both the keto and paleo diets have specific guidelines that include and exclude certain types of foods. There are some similarities but there is a lot of diversity in the diet. Both can have health benefits associated with cutting out highly processed foods, which can aid in weight loss.
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For most people, these diets require a big change from previous eating habits. Some people may find it difficult to maintain all the grains and beans and fats and oils in the long run. People following these diets need to make sure they are still meeting their nutritional needs.
A person should decide to follow any of these diets based on their current health status, how strict they want to be with their diet, and their individual health goals.
Some people following the paleo diet eat processed foods as long as they are low in sugar, contain no dairy or grains, and are paleo-friendly. Others on the Paleo diet can only eat foods in their natural state, excluding anything that comes in a package. Some people on the keto diet eat any meat, as long as it is carbohydrate free. Others focus only on grass-fed and healthy meats.
People would benefit from consulting their doctor before making any changes
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