Paleo Diet or Keto Diet?
Paleo Diet vs Keto Diet? This question arises in the minds of most people who starting out or looking to start a healthy diet plan which gives them weight loss as well. But which one to choose, as both of them have their own unique benefits. This article will help you decide what dietary plan is best for you.
Before we start comparing these plans we first need to understand what basic philosophy exists behind both of these diet plans.
What really is Keto Diet?
Low- Carbs and High-Fats are the main aspects of the ketogenic diet which compels your body to use fat as the main source of its energy, instead of the carbohydrates by removing almost all the carbs from your diet.
This diet shifts your body into a metabolic state called ketosis and starts burning all the fat for energy instead of depending on the glucose produced from the carbs.
When in the state of ketosis, you need to avoid carbs by completely ditching out all the processed foods like bread, sugar, pasta and other carbs. Instead, you increase your intake of meats, vegetables, fish and natural fats.
What Does “Keto” Mean?
Keto refers to the metabolism of wherever your body uses fat to provide ketones for energy rather than carbs or blood glucose. It means the metabolic process of ketosis in which your body uses your body fat to make ketones for energy instead of the carbohydrates or blood sugar (Glucose).
When your body is being powered mostly by fat, it is in the state of ketosis.
To achieve this, your liver crunches down the fat into ketones when it is deprived of energy produced from the carbs. These molecules are then used as fuel molecules which provide your body constant energy. This means that you’re burning fat even when you’re sleeping.
What to Eat on a Keto Diet
Almost all of the whole foods or foods that are considered to be healthy and nutritious are okay to eat when on this diet.
There are also a few foods, like butter and cream, traditionally cut in a diet that is okay to eat.
Some foods which are cut in a regular diet are also allowed to eat on this diet like butter and cream.
Foods that are allowed to eat on the ketogenic diet include:
- Meat: Almost all kinds of meats contain 0 grams of carbs. Beef, chicken, and pork are all good to eat when on this diet.
- Fish: Just like meats, most fish contain 0 grams of carbs and the more fat the fish is, the better, like salmon.
- Vegetables: Non-starchy vegetables or those that are grown above ground, like zucchini, broccoli, cauliflower, asparagus, avocado, etc. are more than welcome on this diet with a limit of 1-5 grams of carbs each. This is something that vegans would find very appealing.
- Fat: On a high-fat diet, you need to add fats to your diet wherever possible. Natural fats like heavy cream, coconut oil, olive oil, and avocado are great because they contain 0 grams of carbs.
- Nuts: Apart from cashews which are quite high in carbs, all other nuts are allowed to eat on this diet but just as snacks as it is quite easy to overeat.
- Berries: Fruits are high in natural glucose so they have carbs, but berries, when munched on with regulation, are okay to eat.
What NOT to Eat on a Keto Diet
Naturally, on a low carb diet, you want to avoid sugar and starch completely.
Make sure to read nutrition labels because carbs can come from some unlikely sources.
- Carbs/Carbohydrates: When on a low carb diet you obviously need to avoid carbs wherever possible. This includes regular bread, pasta, potatoes, and even beans, some fruits are also forbidden and anything which has sugar in it.
- Low-Fat Dairy: Because keto is a high-fat diet, low-fat products just don’t get up to the mark. Try to avoid consuming anything which has a low-fat label such as skimmed milk and fat-free yogurts.
- Certain Fruits: Some fruits like bananas, apples, pineapples, oranges, and grapes are healthy to eat, but on this diet, you’re not allowed to eat them because of the natural sugars and glucose they contain is equal to carbs. Only a single piece of such fruits can use up all the carbs of your day.
- Processed Foods: Processed foods might seem okay but they have hidden carbs that you may not be mentioned on the labels. So you shouldn’t eat processed meats like hot dogs, salami, beef jerky, chicken nuggets, and canned meat.
- Packaged Foods: A golden rule is that if it comes in a package, don’t eat it. This includes almost all kinds of chips, cakes, candy, and even frozen dinners.
- Fast Food: Fast foods are forbidden in all kinds of diets. In-between all the preservatives and grease, fast food ruins your diet in a single meal.
The Paleo Diet
The Paleo diet relies on around foods early humans consumed within the Paleolithic era (up till 10,000 years ago).
The paleo diet is meant to fit what human barbarian ancestors ate thousands of years in the past. Although it’s not possible to understand specifically what human ancestors Ate in several components of the globe, researchers believe their diets consisted of whole foods.
By following an entire food-based diet and leading physically active lives, hunter-gatherers presumptively had abundant lower rates of lifestyle diseases, like fleshiness, polygenic disorder, and a heart condition.
In fact, many studies counsel that this diet will result in vital weight loss (without calorie counting) and major enhancements in health.
Foods that are allowed to eat in Paleo diet
There are nobody “right” thanks to the Paleolithic humans eating on a range of diets, reckoning on what was accessible at the time and wherever within the world they lived.
A low-carb diet high in animal foods, whereas others followed a high-carb diet with innumerable plants.
Consider this as a general guideline, not one thing written in stone. You’ll be able to adapt all of this to your own personal wants and preferences.
The basics being:
Eat Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
Avoid Processed foods, sugar, soft drinks, grains, most farm merchandise, legumes, artificial sweeteners, vegetable oils, paste, and trans fats.
What is common between these two diets?
Paleo Diet vs Keto Diet diet plans have different philosophies and different results driving them. But in some areas, they do overlap and can be a bit similar.
- Both diets are based on high- quality food sources
- Consumption of processed foods is discouraged
- Grains and legumes are prohibited
- Healthy fats are a key component in both of these
What makes them different?
Both of these diets follow different belief systems. Keto maintains the process of ketosis while Paleo focuses on eating foods only available to prehistoric humans.
Another thing here is the carb intake, Paleo diet allows to consume some carbs while Keto doesn’t allow it at all. This is the most crucial difference here as the flow of carbs is what decides where the diet is going.
The consumption of dairy is also a major setback here as Paleolithic humans did not drink milk and keto encourages its consumption.
So, Which diet to choose then?
This actually varies from person to person as some people might want the eating habits of a paleo diet while others might want the quick weight loss results of the keto diet.
Paleo diet has not seen much research but keto is now gaining much attention in the scientific community. Paleo diet is also considered as a pseudo-science as it is based on theoretical and unproven prehistoric information.
This makes keto diet more efficient, reliable and effective as it has been proved countless times and has gained more results than any other diet.