Keto Diet Vs Paleo Diet: Similarities
Now that we have a basic understanding of both of these diets, lets look at how they are similar. The following are both found within the Keto diet and the Paleo diet:
- Elimination of Grains
- Plenty of non-starchy vegetables and leafy greens
While these two diets have plenty in common, they actually have more differences than similarities.
Paleo Vs Keto Diets Explained
Low-carb diets come in many different forms, with different rules to follow. All offer a variety of similar benefits: weight loss, blood sugar stabilization, mood regulation, and even a decreased risk of cancer and cognitive decline.
The ketogenic diet and the Paleo diet are among the most popular low-carb meal plans in practice today. They both focus on clean eating and reducing your intake of carbohydrates however, they arrive at this approach for different reasons.
While the effects of these diets can look very similar, the practice of each is different. When it comes to choosing Paleo vs. keto, there is a lot to consider. One may be a better fit for your lifestyle, your preferences, and your goals. Let’s dive into the key differences between the two diets and what you should consider when choosing one over the other.
Main Pros Of The Paleo Diet:
- Good for many allergies as the Paleo diet is dairy, gluten, soy, and corn free.
- Avoids processed foods which can only be a good thing as many processed foods contain added chemicals and high amounts of salt and sugar.
- Avoids alcohol, which contains empty calories
- Increases your intake of vitamin B12 which is found in many animal-based foods and can be beneficial in terms of increased energy.
- Assists with weight loss
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Is Paleo Or Keto Better Long
WHAT DIFFERENTIATES a fad diet from a healthy one is whether you can maintain your health and keep the weight off in the long run. So where do Paleo and Keto stack up?
The Paleo Diet: Because this diet doesn’t require you to maintain ketosis, there’s no need to weigh your food, as some do on the Keto Diet nor do you have to closely monitor your carbohydrate intake. Plus, most people think of Paleo as a lifestyle rather than a diet, according to Kizer, so it’s easier to stick to in the long run.
The Keto Diet: Eating a banana or too many nuts could knock you out of ketosis, which makes tracking your food intake necessary to stay on track for your weight loss goals. “Keto caters to people who are diligent,” says Kizer.
For this reason, most people go in and out of ketosis because they have a hard time sticking with the diet. “Sometimes people try and teeter into it and they wont lower their carbohydrates enough,” registered dietitian Melanie Boehmer of Lenox Hill Hospital previously told MensHealth.com.
Plus, Kizer says, people usually jump on the keto bandwagon to lose weight, so they rarely attempt to stay in ketosis forever.
The winner: Paleo.Bacon or no bacon, Paleo is a less labor-intensive diet, which makes it easier to stick to in the long run.
What Is A Keto Diet
Its been shown that the keto diet helps prevent seizures, which is why it was first introduced as a treatment for epilepsy in the 1920s. As people who suffer from epilepsy seizures tend to respond well to fasting regimes, physicians wanted to find a way to mimic the metabolic effect of fasting without depriving their patients of food. This strategy was successfully used for nearly two decades, right until the antiepileptic drugs were introduced into medical practice. When nutritionists noticed that the ketogenic diet can produce rapid weight loss results, it quickly broke into the mainstream.
Ketogenic diets are very high in dietary fats and extremely low in carbohydrates, making them similar to the Atkins diet. The difference is, when youve been on Atkins for a certain period of time, you are allowed to gradually introduce carbohydrates back into your meals. Whereas on a ketogenic diet, you keep the intake of carbohydrates low at all times. The purpose behind this approach is to achieve a state of ketosis – a metabolic condition in which the body turns to burning fat reserves instead of glucose. Ketosis is characterized by low insulin levels and high ketone levels. Ketones are compounds produced by the liver from fatty acids and used as fuel by muscles and other tissues.
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You Dont Have To Choose: How To Be Paleo And Keto At The Same Time
If you already follow a Paleo diet, you can enter ketosis while eating Paleo, and vice versa. All youd need to do is:
When it comes to meal-planning and grocery shopping, heres a quick glance at the similarities and differences in food groups on the Paleo vs Keto diets:
So, when it comes to Paleo vs Keto which diet is right for you?
With the keto diet being more restrictive, it may be difficult to incorporate into busy lifestyles. The Paleo diet is less restrictive. You can try both to see which diet helps you feel your best!
Keto Vs Paleo For Weight Loss
Both diets can be great for weight loss, especially if youre shifting gears from a diet full of sugar and processed foods. Keto can help you drop pounds quickly, especially if you track your macros and calorie intake diligently. If you dont want to or cant stay in a ketogenic state long-term, youll need a modified plan to maintain weight loss when youre not in ketosis.For most people paleo is easier to maintain over long periods of time, so if youre looking for an overall lifestyle change you can stick to as you lose weight, paleo might be more your thing.
Remember that it doesnt have to be all or nothing when youre choosing between keto or paleo. If you have weight loss goals, keto might be able to get you there faster than paleo. Then, you can maintain weight by sticking to a low-carb paleo approach throughout the year.
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The Benefits Of Paleo Diet
The Paleo healthy eating plan promotes real, whole, and fresh food groups. It reduces the consumption of food made of preservatives and additives.
The Paleo diet doesnt just offer quick fat loss it is all about sustained fat loss in the long run.
The primary focus of a Paleo is to eliminate packaged food from your diet.
While it is out of the question to follow the diet style of our ancestors, the diet plan focuses on lean meat from modern-day animals.
Fat loss, improved heart health, and prevention of autoimmune disorders are some of the benefits of a Paleo diet.
A Paleo is dense in nutrients having an emphasis on fresh and organic vegetables and eliminates usage of dairy products.
The diet provides plenty of fiber with adequate water intake and smaller consumption of salt to reduce bloating.
Plus, the diet improves the level of healthy bacteria in your gut which is essential for healthy digestion.
What To Consider When Choosing Between Paleo And Keto Diets
When deciding on the best diet for you, think about whats sustainable. You should talk to your doctor or nutritionist about the right diet plan for you.
The paleo diet can be healthy by getting you to focus on the current processed foods youre eating. However, its a starting point. Eating a lot of fatty meats can have the opposite effect.
If the keto diet interests you more, make sure youre keeping your doctor in the loop. You should focus on a healthy balance of the foods available to you.
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What Is The Difference Between Paleo And Keto
The paleo diet is based on foods that humans used to eat in the Paleolithic era, about 10,000 to 2.5 million years ago.
Paleo diets emphasize eating fruits, vegetables, nuts, seeds, meat, and fish.
The keto diet is a low-carb, high-fat diet. Although there are several variations, the typical keto diet is based on a 2,000-calorie per day plan that is made up of 60% fat, 30% protein and 10% carbs.
Keto diets emphasize eating eggs, dairy, meat, fish , butter, oils, nuts, seeds, and low-carb vegetables and fruits.
Both Emphasize Whole Foods
Fundamentally, both paleo and keto diet plans are intended to rely on whole-food sources of nutrients.
A whole food is a food that has undergone a minimal amount of processing by the time it gets to your plate.
Both keto and paleo diets strongly encourage eliminating all ultra-processed foods and replacing them with whole foods like fresh vegetables, meat, fish and nuts.
This is especially evident with the exclusion of processed fats, oils and sweeteners in both paleo and keto rule books.
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The Keto Diet: Ketosis Here We Come
The Keto Diet was created to help children control and treat epilepsy. It has been shown to reduce the amount of seizures and relieve symptoms of epilepsy successfully in many of those suffering from the disease.
Today, Keto is primarily known and popular for its incredible weight loss benefits. The basic idea of the keto diet is restricting carbohydrate intake. It intentionally minimizes carbs from your daily food intake to give a boost to the natural fat burning process in your body.
In other words, by not consuming carbs , the body enters a state of ketosis meaning the body burns fat instead of glucose, this results in a build-up of acids called ketones. With regular exercise, having a suppressed appetite, and carefully planned meals, many consider it to be the diet of all diets.
Apart from improving the symptoms of epilepsy, the keto diet has been said to have many positive effects on the body. Its benefits extend further than the basic weight loss process, even though this is primarily the main reason people decide to be on the ketogenic diet.
Fat burning aside, the keto diet has been shown to improve mental clarity and focus, prevent heart disease, decrease inflammation, improve energy levels, and help with sleep. The further research on keto concluded even the people who have Alzheimers, type 2 diabetes, and obesity could benefit by sticking to this type of diet.
Three points make up the core of the Keto Diet:
People That Shouldnt Do Keto Or Paleo
- people with hypoglycemia
- Keto Smoothies
- Non-flavored alcohols in small amounts
As you can see from this keto vs paleo food list clash, some alcoholic drinks are allowed in both diets.
But even though most spirits and pure alcohols are low-carb, they interfere with the process of reaching ketosis, slowing it down. So, even though spirits are allowed on the keto diet, it is probably best to avoid them for better results.
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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.
Why Paleo Diet Is Unhealthy
The most recent research by Dr. Oz has confirmed what has been questioned before: the popular Paleo diet is unhealthy. He did a study on the diet with hundreds of patients, over the course of 5 years, and then divided them into 4 groups. The groups consisted of the Paleo dieters, the Back to the Landers, the Paleo dieters with the reintroduction of grains into their diet, and a control group, which did not change their diet at all.
At the end of 5 years, he found that participants who switched to a Paleo diet were the ones who developed the highest risk of cardiovascular disease, cancer, kidney disease, and digestive issues. These groups also had the highest rates of all types of weight gain. He also showed a noticeable increase in the rates of diabetes, even in the control group who maintained a normal diet. You can read the full study on the Mayo Clinic website.
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Whats The Difference Between Paleo And Keto
These are the major differences between the paleo and the keto diet:
- Unlike in paleo, the keto diet switches your metabolic state to ketosis.
- The paleo diet is completely gluten-free. Keto is not.
- Youll have to deal with the initial stage of keto known as keto flu.
- Keto allows the use of artificial sweeteners, not natural. Paleo does the inverse.
- Keto is more carb-limiting than paleo .
- Low-carb dairy products are keto-friendly, but paleo is strictly a non-dairy diet.
- All fruits are allowed on paleo but on keto, only the low-carb fruits are permitted.
- You can eat starchy vegetables while on a paleo diet but they are not keto-approved.
Paleo Diet Vs Keto: The Difference Explained
ByAnna Gorapublished 6 May 22
When it comes to the paleo diet vs keto, there are some key differences. Heres how they both work, so you can decide if either is right for you
When it comes to the paleo diet vs keto, which one is best? Its an understatement to say that the popularity of these diets has skyrocketed in recent years. Many people are enticed by their claims of impressive health benefits and want to try them out. But, it may be rather difficult to decide which one of these approaches may be more beneficial for your health.
At a glance, both the paleo diet and the keto diet seem fairly similar. Both diets claim to be more in tune with the human bodys needs than the classic Western diet. Both promise a quick and easy weight loss and better health outcomes. However, a closer look reveals several important differences that you may need to take into account before reaching a decision. Paleo and keto diets are not comparable when it comes to their nutritional value, flexibility or potential side effects.
In this article, we will explain their key principles as well as similarities and differences between paleo and keto to help you decide if either of these diets could be best for you.
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Both Eliminate Added Sugar
Keto and paleo diets strongly discourage the intake of added sugars.
For both diet plans, this largely falls under their shared message of avoiding heavily processed foods in general.
However, paleo dieters are a bit more flexible with this rule, as unrefined sugar sources like honey and maple syrup are still permitted.
Keto, on the other hand, doesnt allow any added sugar sources, refined or not, due to the high carb content of these foods.
Comparison Between Keto And Paleo Diet
While a Keto focuses on increasing Ketone production in your body, a Paleo concentrates entirely on the food quality and chooses whole foods which are nutrient-dense and free of toxins.
A Ketogenic diet also includes high-quality food, but the emphasis is not on that.
Both plans are low carbs, but a Paleo still has high carbohydrate intake than a Keto.
A Keto diet emphasizes improving your fat intake whereas a Paleo is less fat-oriented than Keto.
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Both May Be Effective For Weight Loss
One of the primary reasons for the popularity of keto and paleo diets is the notion that they will promote weight loss.
Unfortunately, there is limited research available for how effective these diets are for sustained, long-term weight loss. However, some short-term research is promising.
A small study of postmenopausal, obese women following the paleo diet showed a 9% weight loss after six months and a 10.6% loss at 12 months. No additional significant change in weight was seen at the 24-month mark .
One review of research on low-carb, high-fat diets, such as the ketogenic diet, indicated that short-term weight loss can occur when switching to this style of eating .
This may have been because a high intake of fat usually leads to a decrease in appetite and fewer overall calories consumed. It may also be that the process of ketosis is leading to more efficient elimination of the bodys fat stores. The exact reason is still unclear.
Ultimately, more research is needed to determine a clear causal relationship .
The keto and paleo diets share a lot of similar food restrictions and rules, though often for different reasons.