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Keto Diet vs Paleo

which one is best for health & weight loss

Photo by Monika Grabkowska on Unsplash

Dietary patterns are usually a source of contention. It might be tough to know which diet is appropriate for you when there are so many to select from.

Diets are chosen for a variety of reasons. Some people desire to reduce weight, while others want to enhance their general health. Many people wish to increase their metabolism.

The ketogenic and paleo diets are two of the most popular diets in America. Paleo (often known as the “caveman diet”) gained popularity a few years ago, while keto has been slowly gaining popularity in recent years.

Although there are some similarities between keto and paleo, each is distinct in its own way. Let’s compare the two diets & learn about Keto Diet vs Paleo to find which one is best for you.

Make Keto Diet Quiz ( it will take two minutes).

Keto Diet vs Paleo:

The Keto Diet

The keto diet has one primary goal: to cause the body to generate ketones. To grasp the significance of ketones and ketone synthesis, it’s necessary to first grasp the physiological nature of energy sources in the human body.

Sugar (glucose) and fat combine to provide energy to the human body (triglycerides). Glucose homeostasis is mostly achieved by carbohydrate intake. non-carbohydrate compounds can be converted to glucose through the metabolic process of gluconeogenesis. (Read more)

Natural digestive processes break down food into an energy source for our cells, primary glucose from carbs when we ingest it. We induce the body to physiologically shift from depending on glucose for energy to relying on stored body fat by substantially reducing or eliminating carbohydrates (of which we have a large amount).

The body can become metabolically flexible and start using fat for energy instead of carbs if we increase our fat intake.

How to Get into Ketosis?

The time it takes to enter ketosis differs from person to person.
Insulin is released when carbs are consumed. The substrates for ketone generation are essentially switched off because insulin prevents fat from being released from fat reserves.

You must avoid carbohydrate consumption to prevent insulin release. The body’s glucose reserves will be decreased when carbs are reduced.
The body will reach a state of ketosis after a period of time, breaking down more and more fat and producing ketone. (Read more)

Ketones are energy-generating chemicals generated by a multistep metabolism of lipids in the liver. Ketone production evolved as a result of hunger when the body didn’t have any carbs to turn to for energy.

Ketosis is defined as a level of ketones in the blood that exceeds 0.5 milligrams per milliliter. A condition of ketosis can be induced in one of two ways.

The first is endogenously generated ketones, which occur naturally in the body as a result of nutrition or fasting. The second method is exogenous, which involves taking a ketone supplement to raise blood ketone levels.

How to get into ketosis fast ( click here )!

Keto Health Benefits

Keto’s advantages go beyond just reducing your waistline. A ketogenic diet has been proven in studies to successfully decrease blood glucose in people with type 2 diabetes.

Glycemic management and weight reduction have also been shown to improve. But it’s not all good for your metabolism.

Photo by Brooke Lark on Unsplash

The keto diet has been shown to enhance cardiovascular health indicators, such as blood pressure measurements.
Keto can also aid in the treatment of neurological conditions. Children with epilepsy have benefitted from the diet as an alternative therapy since the early 1900s. While on the keto diet, several people have reported subjective sensations of mental clarity. ( read more )

Through the signaling activities of one specific ketone body, beta-hydroxybutyrate (or BHB), which inhibits NLRP3 inflammasome-mediated inflammatory illness, keto may even assist relieve health problems defined by inflammation. The ketogenic diet has been demonstrated in animal experiments to increase lifespan, memory, and overall health.

The Best Keto Diet Plan for your weight loss goals

Read more about Benefits of a Keto Diet :

Keto Diet Basics

On the keto diet, a well-balanced calorie intake is critical for achieving nutritional and weight-loss objectives. Carbohydrates, lipids, and proteins are the three types of macronutrients that make up every calorie you ingest.

The ketogenic diet has a macronutrient ratio of high fat, moderate protein, and low carbohydrate.

• High fat: fat accounts for 70% to 80% of total calories.

• Moderate protein: 10 to 15% of total calories should come from protein.

•Low carbohydrate: carbs account for just 5% to 10% of total calories.

You can calculate your macronutrients on your own, but there are macro calculators available online to make the process easier.

Simply keep each macronutrient within the keto diet’s recommended ranges.
Let’s look at an example of a fictitious individual to demonstrate this.

The basal metabolic rate (BMR) of a 200-pound guy with 17 percent body fat is around 2,000 calories. Let’s pretend they wish to keep their current weight. This individual will consume 179g of fat, 28g of carbs, and 144g of protein using a macronutrient ratio of 25% protein, 5% carbohydrates, and 70% fat. Not only is the ratio keto-friendly, but it also delivers enough protein to maintain lean body mass. (a minimum of 0.8g protein per pound of LBM)

When you eat a low-carb diet, your metabolism adapts, allowing you to produce ketone bodies. Exogenous ketone supplements might help you go into ketosis faster.

Read more about How many carbs on a keto diet?

Keto-Friendly Foods

The keto diet is centered on eating foods that are high in healthy fats and low in carbohydrates. The following are some of the finest keto-friendly foods:

· Meats, including fatty fish and beef

· Non-starchy vegetables / leafy greens

· Many varieties of cheese

· Eggs

· Greek yogurt

· Avocado

· Nuts and seeds

· Berries

On the keto diet, a typical day may look like this:

• Breakfast: four whole eggs, two pieces of bacon

• Snack: one serving of almonds, one serving of blackberries

• Lunch: 8 oz. chicken breast, 100 g. asparagus, 1 oz. Greek yogurt

• Snack: cottage cheese and blackberries (one serving each).

•Dinner: 6 ounces of salmon and 100 grams of Brussels sprouts

Read more about What Can I Eat on The Keto Diet?

Your meal plan should be tailored to your objectives, but this is just one method to incorporate the keto diet into your daily routine. It’s not as difficult as many people believe!

More Keto Diet recipes…

The Paleo Diet

The Paleolithic diet is based on foods consumed by early humans during the Paleolithic epoch (up until 10,000 years ago).

Photo by Emerson Vieira on Unsplash

Lean meats, fish, fruits, vegetables, nuts, and seeds — foods gathered by hunter-gatherers during Paleolithic times — make up the standard Paleo diet. Dairy products, legumes, and grains, which have emerged as a result of more sophisticated farming practices, are not included in the diet.

Nothing processed, of course; the emphasis is on full, nutritious meals and dietary categories.

The Argument for Paleo

The Paleo diet’s main objective is to eat like a caveman. Paleo advocates think that our bodies lack the required adaptations to handle contemporary meals, leading to a rise in heart disease, diabetes, and obesity.

Paleo aims to eliminate the negative consequences of contemporary agriculture.
Some individuals are concerned about the safety of GMOs and genetic engineering in the mass production of fruits and vegetables. For some people, pesticides used in agriculture are also a source of concern.

Although these scientific breakthroughs are intended to mass-produce high-quality food, some people are concerned about its dietary safety.

Although the Paleo diet has not been examined as thoroughly as the ketogenic diet, some evidence may have health advantages. Glucose tolerance in patients with type 2 diabetes may improve, according to a research-based on the Paleo diet.

The Paleo diet has also been linked to better glycemic management and decreased blood pressure. When processed foods and refined sugars are eliminated from a diet, there should be some health advantages, similar to keto.

Paleo-Friendly Foods

Paleo foods should have existed thousands of years ago, and our great-great-great-great-great grandfathers and grandmothers should have eaten them. The following are some of the most popular paleo foods:

· Grass-fed meats

· Seafood

· Fresh fruits and vegetables

· Eggs

· Nuts

· Seeds

· Oils from healthy fat sources (e.g. avocado oil, coconut oil)

As you can see, the Paleo diet shares certain food options with the keto diet, but there are other nutritional and philosophical distinctions.

What are the similarities between Keto and Paleo?

The Paleo and keto diets have many similarities while being distinct in their own right.

Whole Foods

Paleo and keto diets both revolve around eating high-quality whole foods.
Whole food is one that hasn’t been processed and hasn’t had any additional components added to it. Fresh foods such as vegetables, meats, and nuts are substituted for processed goods in both diets.

Grains and Legumes

Grain and legumes are excluded from both the Paleo and keto diets, although for different reasons. Because grains and legumes were scarce during Paleolithic periods and have anti-nutrients, Paleo excludes them.

Some plant-based meals include anti-nutrients, which might cause digestive problems if eaten. They are said to be the polar opposite of the paleo diet.
Plants generate these anti-nutrients as defensive mechanisms, but they can be harmful to the human stomach.

Phytic acid is one such anti-nutrient, and it’s one of the major reasons Paleo avoids grains and legumes. Proteins, fats, and carbohydrates can all be affected by phytic acid.

Because of their carbohydrate concentration, grains and legumes are excluded from the keto diet. Grains and legumes can knock you out of ketosis, blocking fat reserves from being broken down into ketones.

Processed Sugar

Added sugar is discouraged in both Paleo and keto diets, although for different reasons.
Because of the insulin-spiking effects and carbohydrate content, the keto diet includes no sugar. Natural sugar sources (such as maple syrup and honey) are allowed on the Paleo diet, while manufactured sugar is totally avoided.

Processed sugar is common in American diets, so keep a watch out for it.

Healthy Fats

Both the Keto and Paleo diets emphasize the importance of healthy fats in their meals.

Avocado oil, coconut oil, and olive oil are all good sources of healthful fats for both groups.
Because of their Paleolithic origins, the keto diet employs healthy fats as a fuel source, whereas the Paleo diet supports healthy fats. Both diets have the same message: don’t be scared to eat a high-fat diet.

After some adaption from a carbohydrate-dependent body, this can be a beneficial fuel source.

Read more about The truth about- Keto diet is dangerous!

Weight Loss

Weight reduction is one of the most important factors of any diet. Although there is minimal data on the long-term effectiveness of these diets, studies have indicated that they can help people lose weight in the short term.
Weight loss has been successful on low-carb, high-fat diets like the ketogenic diet.

After six months on the diet, obese women lost 9% of their body weight, and after a year, they lost 10.6% of their body weight.

The Paleo diet, on the other hand, has a small number of scientific studies to back it up.

Some studies have shown that the diet can help with weight reduction and metabolic dysfunction repair, but further study is needed to confirm these findings.

Read more about Keto Diet for weight loss…

How are Keto and Paleo Different?

As you can see, many of the food choices and goals are similar across the two diets, but there are some major variations between them.

Various Belief Systems

While many of the food options in both keto and Paleo are similar, the concepts behind each are distinct.

The keto diet uses a science-based strategy to induce metabolic adaptations. It all comes down to eating a lot of fat and very few carbs. Paleo is a comprehensive philosophy and way of life.

Carbohydrate Composition

The keto diet necessitates a very low carbohydrate consumption. Certain carbs are allowed on the Paleo diet as long as they come from complete sources. Because processed carbohydrates are avoided, you’ll almost always wind up on a low-carb diet, regardless of which plan you pick.

Sweet potatoes, taro root, carrots, and winter squash are also good sources of carbohydrates. Natural sugar sources like maple syrup and honey are acceptable on Paleo, but they wouldn’t be allowed on keto due to their high carb level.

A genuine ketogenic diet excludes nearly all carbohydrate sources, including certain vegetables (such as potatoes). Any quantity of carbohydrates will elevate blood sugar, cause insulin release, halt ketogenesis, and cause the body to exit ketosis.

Dairy

Dairy is discouraged on a rigorous Paleo diet since it was not consumed during the Paleolithic Era. Certain forms of dairy may be taken on the keto diet, and they’re even recommended.

Grass-fed butter, heavy whipping cream, Greek yogurt, and a variety of cheeses are among the most popular keto dairy alternatives (Swiss, provolone, mozzarella, brie, and Jack are all considered keto-friendly).

These dairy alternatives are keto-friendly due to their low carbohydrate level and high-fat content.

Which Diet Should You Choose?

To summarize, the keto diet is based on a science-based strategy to establishing metabolic adaptations. Paleo is a comprehensive philosophy that focuses on dietary choice rather than macronutrients.

Keto Diet plan For Fast weight loss & healthy life (read more )

Because of the carb restriction and lower insulin sensitivity, keto may be advantageous to diabetics. Endurance athletes benefit from keto’s fat-adaptation because long-term endurance activity takes less energy from glucose stores, allowing the body to dip into its limitless fat stores for energy throughout the course of a long race. ( learn more )

Because of the carb restriction and lower insulin sensitivity, keto may be advantageous to diabetics. Endurance athletes benefit from keto’s fat-adaptation because long-term endurance activity takes less energy from glucose stores, allowing the body to dip into its limitless fat stores for energy throughout the course of a long race. ( learn more )

Paleo may be preferred by resistance training athletes such as bodybuilders and CrossFitters since carbohydrates are better used during high-intensity training sessions.

There is no obvious victor when it comes to the Keto diet vs Paleo. The ideal diet is one that you can stick to, so tailor your eating habits to your individual requirements. Rather than being short-sighted, the outcomes should be long-lasting.

Thanks for reading! Leave some comments below.

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Sari Sabry

Sari Sabry

I’m here to help people to Lose weight and live healthier.

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