Thursday, September 29, 2022

What Is The Difference Between Paleo Diet And Keto Diet

One Promotes Whole Foods The Other Low

What is the Difference Between Paleo and Keto Diets?

Weight loss is an ongoing challenge for many people, and popular diet plans are constantly changing. Over the past few years, two of the most talked-about weight-loss plans have been the keto diet and the paleo diet.

In this video, San Diego Health host Susan Taylor talks with Samantha Harris, MD, an endocrinologist at Scripps Clinic Del Mar, who specializes in weight management, about these weight-loss approaches and who might benefit most from them.

Keto diet: low carbs and ketosis

A very low-carbohydrate eating plan, the keto diet aims to cause the body to start breaking down fat for fuel. When fat breaks down, it produces ketones, which are used instead of carbohydrates for energy. This is known as being in the state of nutritional ketosis.

There are several ways to tell if youre in ketosis, says Dr. Harris. There are mechanisms that can test your breath, your blood or your urine for ketones, but you may notice that you feel thirstier, urinate more frequently, feel a bit nauseated, or have a metallic taste in your mouth.

There are various keto plans, but all promote very low-carbohydrate foods, such as beef, chicken, fish, eggs, nuts and some cheeses, along with fats like avocado oil, mayonnaise and butter. Fruits and vegetables are allowed if they are low in carbohydrates, such as berries and spinach.

Dr. Harris says a keto diet can be a good choice for people who are highly motivated and enjoy the food choices, but certain people should not do it.

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.

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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The Paleo Diet: Hunter

The Keto diet at its core is just that: a diet.

But when it comes to Paleo, its more of a lifestyle choice than an actual diet. It focuses on eating healthy and good-quality foods that improve digestive health.

The basic idea behind the Paleolithic diet is that it only includes foods that we were evolved to eat. It means that the Paleo dieters go back to the core of meal planning: meat, vegetables, fruits, and healthy fats. At the same time, they are very restrictive to the foods that come from agriculture.

Paleo Diet Vs Keto: Which Is Best

Paleo vs Keto: Similarities, Differences + Which Is Best For You

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.

References

Arab, A., Mehrabani, S., Moradi, S., & Amani, R. . The association between diet and mood: A systematic review of current literature. Psychiatry Research, 271, 428437.

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.

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What Is The Difference Between Paleo Vs Keto And Which Is Right For You

Although there is a lot of overlap in what you can and cant eat on the keto and paleo diets, they are not as similar as they may look on paper.

The key differences between the two diets can be summed up like this: paleo is food-focused, while keto is macro-focused.

The paleo diet focused on food provenance and choices eating as much and whatever you want within the restrictions of the diet. Some people use the paleo diet to lose weight, but it is not necessarily a weight-loss diet.

The keto diet allows you to eat whatever you want, as long as it fits in your macro allowances for the day. Not everyone loses weight on keto, but most people will lose fat since your body is burning it for energy.

For Adults Johns Hopkins Adult Epilepsy Diet Center

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If You Do Not Observe The Macros Closely You Gained T Produce Ketones And Keep In Dietary Ketosis, Says Danahy And Should You Re Not In Ketosis, You Could Not Shed Weight As Shortly As You D Like There S Also The Straightforward Concern Of Overdoing It On Energy.

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What Are Keto And Paleo Diets

Before starting any diet plan, you must not only be clear of what to eat and what not to but also, why this diet works the certain way it does. In this article, lets have a look at what the current hype about the Paleo diet vs Keto is all about.

  • Keto Diet

The Keto diet is based on the principle of reducing and replacing carbohydrates with fats as the major energy source of the body. When the body doesnt find any carbohydrate/glucose to source its energy from, it breaks down the fats in the body and enters a state of metabolism known as Ketosis. The fat is essentially broken down to organic byproducts known as ketones that are cleared out of the body through urination .

This whole process leads to a visible reduction of fat deposits all through the body making you look and feel slimmer. However, if the ketone levels get too high, then this might become dangerous. Hence, you should follow this diet as prescribed without any gaps or experimentation.

  • Paleo Diet

As reported by the American Society for Nutrition, Paleolithic diets were not uniform. Their selection of foods depended greatly on the geography and climate of the area .

While both these diets are similar in their idea of eating nutritious food to complement a healthy lifestyle, there are a few other similarities that we explore below.

So What Are The Main Differences

What’s the Difference Between Keto and Paleo?
  • The Paleo diet isn’t staunchly opposed to carb intake. That means fruits, as well as starchy veggies are all fair game with Paleo, whereas the Keto diet forbids carbs in almost all forms.
  • The Paleo Diet also doesn’t require a huge uptick in fat intake. Your meals can primarily be fruits and vegetables with minimal added fats and you can still be properly adhering to Paleo.
  • Dairy is cool on Keto. Again, it’s encouraged, as long as it’s high in fats. Paleo puts its foot down when it comes to anything in the realm of dairy.
  • Keto has a specific goal. That goal is to change your body’s functioning processes. Paleo is less rigid in that its generally just meant to improve a person’s health.
  • Keto also requires keeping closer track of what you’re eating. Whereas you can just eat caveman-y foods and know you’re adhering to the Paleo diet, Keto gives you the ~80% fat guideline.
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    How To Follow The Keto Diet On A Budget

    Fresh, high-fat avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they’re not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen fruits and nuts in bulk are just two examples.

    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.

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    Similarities Of Keto And Paleo Diets

    1) Both help with obesity and related diseases.

    Ketosis, along with the intake of fulfilling food, ultimately reduces your appetite and helps lower your weight.

    Apart from fat loss, the Keto diet fights diseases like Type-2 diabetes, PCOS , and some types of cancer. This is because, with minimal carbs, this diet helps balance the otherwise imbalanced hormones like insulin.

    The primary foods allowed in the Paleo diet are meat, fish, nuts and seeds, fruits, vegetables, eggs, and selected oils like olive and coconut. For sweeteners, it includes raw honey, stevia, and coconut sugar. All these are high in nutrients and improve digestion.

    The Paleo diet is not just about food, it is also about lifestyle choices, like exercising and not engaging in smoking and alcohol. The diet and lifestyle helps keep your waist size controlled and manage your heart, brain, and mental health.

    2) Both Keto and Paleo eliminate grains and legumes.

    For those following a Keto diet plan, eliminating grains and legumes is essential because they have much more carbs than allowed.

    For Paleo dieters, the notion that grains and legumes were unlikely to be part of the early human diet is the reason.

    Another reason the Paleo diet avoids these foods is because of the presence of anti-nutrients.

    Compounds such as lectins and phytates are anti-nutrients. When consumed in significant numbers, they can obstruct your bodys capacity to absorb minerals and nutrients. Plus, they may create digestive trouble.

    Foods To Eat On The Paleo Diet

    Keto vs. paleo: What are the similarities and differences?

    Paleos emphasis is on removing carbohydrates from sources that are not available in the wild, as well as dairy, another food not commonly consumed by our ancestors. When following the paleo diet, a variety of whole, unprocessed foods are available to you:

    • Animal proteins, including beef, poultry, pork, game meats, fish, and seafood
    • Eggs

    A Paleo meal plan might include dishes like spice-rubbed chicken with avocado salsa and roasted turkey sausage with tomato and peppers.

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    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.

    How Can Medical Weight Loss Help

    The three diets above, when followed for just weight loss, don’t really need physician supervision. Most people can follow these programs by finding diet guidelines online or by picking up a book that provides instruction. Tips, tricks, and even recipes are usually included.

    If you are following one of these diets and aren’t seeing the results you expected, explore the weight-loss enhancement options below.

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    What Can You Eat On The Paleo Diet

    The Paleo diet revolves around foods that are as close to their natural form as possible. In fact, you can eat an awful lot on the Paleo diet! Meals include a mix of:

    • Meat, poultry and game : any kind, although grass-fed and grass-finished, aka pasteured, is ideal. The less processed the better stay away from chicken nuggets , for example.
    • Seafood: ideally, or as much as possible, wild caught. And of course, no frozen fish sticks, and the like.
    • Eggs: Eggs are an important source of protein and nutrients on the paleo diet, and the anchor of many paleo-friendly breakfasts!
    • Produce: Fresh, frozen, or cooked fruits and vegetables are all allowed on the paleo diet. Ideally, all or most are organic, and fruit is consumed in moderation .
    • Nuts & seeds: Any and all kinds are welcome on the paleo diet, as long as they are not roasted with non-compliant oils or flavorings. They can be whole or ground into butters. Ideally, theyre organic, but its not mandatory.
    • Healthy fats and oils: monosaturated and saturated fats like olive oil, coconut oil, and avocado oil, and the fruits theyre derived from. Again, ideally organic.

    Psst: For TONS of Paleo recipes, !

    Eating Fat With Carbs

    Keto vs Paleo vs Atkins (Which Diet to Choose and Why)

    If you decided to write a book on the paleo diet, you might put sweet potato on the cover. Inside that sweet potato open, orange, steaming would be sizable pat of butter.

    But heres the issue. Combining fat and carbs can make weight loss more difficult.

    Why? Because this combo is hyper-palatable. Together, carbs and fat taste so good that your dietary judgment flies out the window. Once you start, you cant stop. They might be healthy foods, but even healthy foods can pack on the pounds if you overeat them.

    In a recent study, researchers showed that a mixed meal of fat and carbohydrates triggered reward circuits of the brain circuits that govern eating habits. Participants loved these mixed meals so much that they were willing to shell out more money for them.

    Eating carbs with fat also triggers a larger-than-normal insulin response. Lots of insulin means lots of fat storage.

    The takeaway: Carbs and fat together are hyper-palatable, insulinogenic, and could lead to weight gain.

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