June 05, 2020
Keto Diet vs Paleo: Finally Exposed In Great Detail
Which Diet Is Best For You??
I personally can not tell you what to do and which diet is particularly better for you, I can give you all the facts and details that makes the keto diet and paleo similar and different. I am so sorry…. How are you doing today??? I hope you're Well, I was a little too excited about writing this post that I forgot my manners for a sec my apologies. Cool now that all the formalities are properly out of the way let's shift our attention to what this article will be focusing on today, we will be looking closely into the keto diet vs paleo so you will be able to pick whichever diet fits your lifestyle best.
They both have a lot of great benefits but also have side effects as well, which I will be touching on a little bit later in the article. I will also be revealing, different foods they both allow, which diet is easier to stick to, which of the two diets help you lose more weight, and what is the main difference between the two. As I stated earlier I can not tell you which diet you should start taking but I can give you a very good idea of what they both offer the good and the bad.(No Surprises Here)
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From there you have to make your own decision and just know whichever one you do decide to choose, it will be the right one for you and your current lifestyle! So buckle up and get comfy while I dissect the Keto Diet Vs Paleo.( If you're already a keto fan or a beginner dieter I would like to share this post here on a in-depth look into the different foods you can enjoy on a Ketogenic Diet)
What is Keto Diet?
If you didn't know, most tissues in the human body prefer using the glucose from carbohydrates for energy. Keto Diet is commonly known for its amazing weight losing benefits but mainly we will be focusing on the most important benefit which is putting the user in a metabolic state called "Ketosis" which causes the body to use calories from fat instead of carbohydrates which in turn creates energy needed for our bodies to function normally. (Without eating a ton of carbs)
The Ketogenic Diet (Keto) aims to induce Ketosis through the calculated adjustment of dietary macronutrients, namely carbs, protein and fat. This is how the Ketogenic (Keto) Diet macronutrients breakdown would look, Fats: 60-80%, Protein: 20-30%, and Carbohydrates: 5-10%. When looking at a standard keto diet the macronutrients distribution is shifted significantly in favor of fat, with moderate amounts of protein and very very few carbs.
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The goal in achieving ketosis with this diet is to induce the metabolic breakdown of fat in your body, thus it's imperative that macronutrients intake is lightly controlled as otherwise you risk kicking your metabolism out of ketosis. One of the main reasons why the keto diet has gained a lot of popularity recently is because it's potential to help you lose weight and improve blood sugar levels.
Basically the keto diet is focused around eating plans that control macronutrients distribution to shift your body's dependency from carbs to fats for energy.
What is The Paleo Diet??
This diet is often referred to as the "Caveman Diet" its principles are pretty simple it's primarily based around the user eating foods available to early humans which will promote optimal health for the user.(Hence the nickname) One of the fundamental theories behind a paleo diet is that modern food systems, production, and processing techniques are damaging to human health.
This is something I can truly understand, I have a garden in my backyard that supplies me with most of the herbs I cook with as well as some of the vegetables I use. We live in a scary time where some places are selling synthetic foods to their customers, and 90% of them can not tell the difference. Back to Paleo by eating this way and living this lifestyle it's almost like you're one of the old paleolithic hunter-gatherers themselves but living and eating this way Will support your body's natural biological function, improving digestion and overall health. Paleo eliminates grains, legumes, processes sugar and most sources of diary.
For back in the day they didn't have or know how to produce these things. The main food affiliated with a paleo diet includes, Meat and Fish, Eggs, Nuts and Seeds, Fruits, Vegetables (except corn because it's a grain), Selected fats and oils, such as coconut oil, olive oil, avocado oil, lard, tallow, and ghee/butter. It also allows minimally processed sweeteners, including raw honey, maple syrup, coconut sugar, and raw stevia.
For most paleo is way more than just a diet, there is a focus on lifestyle practices and rituals. The worst buzz kill for a paleo dieter is the environmental impact when it comes to food choices, but…….. they're really about total body wellness as well. Basically the paleo diet is an eating plan that emphasizes whole foods and heavily eliminates grains, legumes and processed food in order to improve health, this diet has a lifestyle component that focuses on wellness and exercise.
How is Keto Diet Vs Paleo Similar & Different
Keto diet vs Paleo both stand out in a very unique way in their own rights, but they also have many things in common. I will be driving into what the keto diet vs paleo diet really means, I will be explaining how both the keto diet and paleo diet are similar as well as revealing how they're both different. We will be looking into the keto vs paleo similarities first, then we will jump into what's the main differences between the two. So………. Let's get to it, and I desperately hope you find all the information you may need to start one of these extremely healthy diets.( I Think We Both Know Which Is Better Though 😜)
Keto diet vs paleo diet, and their many similarities
Both of these diets highly favor Whole Foods, basically both paleo and keto diet plans are intended to rely on whole-food sources of nutrients. A Whole Food is a food that goes through almost no amount of processing before it makes it to your dinner plate. The keto diet vs paleo diet both strongly encourage eliminating all ultra-processed foods and replacing them with whole foods like fresh vegetables, meat, fish and nuts. This is obviously evident with the exclusion of processed fats, oils and sweeteners in both paleo and keto “rule books.”
Another way that the keto diet vs paleo diet share similarities is by both diets Eliminating grains and Legumes from their diets. The funny thing is, you would figure it would more than likely be for the same reason…… but it's not either way they both don't allow grains or legumes on their kitchens. Starting with The keto diet it eliminates grains and most legumes, but this is because of their carbohydrate content. Grains and legumes contribute a vast amount of carbs to the diet, if you eat them while following the keto diet, you risk throwing your body out of ketosis.
I do have a solution for you though in this article here I have a free keto bread recipe as well a picture of the amazing kind of keto breads you can make that will be keto friendly, so if you're a bread lover like myself and not ready to even think about giving up certain bready foods check my post out to continue being healthy and losing weight while being able to eat bread on your keto diet.
Now for the paleo crowd, this elimination is largely based on the fact that grains and legumes were not likely part of early human diets(caveman) and they contain antinutrients. Antinutrients are compounds, such as lectins and phytates, that can be found in some plant-based foods. They interfere with your body’s ability to absorb minerals and nutrients and may cause digestive distress when eaten in large quantities.
I have not personally tried or experienced this diet but that sounds like something I definitely would not enjoy, so I give paleo dieters their points cause I know regular bread and beans are very much not good for you at all. Now you also know why they both rather not touch grains and legumes.
With this keto diet vs paleo diet similarity I feel it is the best one that they have in common. Keto and paleo diets both strongly discourage the intake of added sugars, for both diet plans this mainly 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.(To each its Own)
Keto, on the other hand does not as I repeat does not allow any added sugar sources, refined or not, due to the high carb content of these foods. You may be able to find a few keto friendly sweeteners but I am not sure(I will do some digging around) if I do I will post them below this section.
Keto diet vs paleo both emphasize healthy fats in their diets. In line with their shared beliefs in achieving optimal health through their diets, both keto diet vs paleo diet encourages the intake of unrefined healthy fats. Also both diets recommend moderate-to-liberal amounts of selected refined oils, such as olive and avocado oils, as well as nuts, seeds and fish. These foods are known to benefit heart health because of their poly- and monounsaturated fat content.(You learn something new everyday)
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Back to the similarities both diets also discourage the use of heavily processed fats, such as trans fats, which are they're detrimental to your health when consumed regularly over time. Keto places very heavy emphasis on fat in general, as it is the cornerstone of the entire diet. Paleo, while not necessarily a high-fat diet, uses this recommendation to support overall health. See I can't completely knock this diet it has a lot of good qualities that it shares with the ketogenic diet.
Both of these diets are very effective at weight loss, one of the primary reasons for the popularity of both the keto and paleo diets is the notion that they will promote weight loss. Unfortunately, there is limited research available for how effective both diets are for sustained, long-term weight loss. However, some short-term research is promising. Keto has been around for years and it is actually Proven with multiple case studies but like I said earlier I can not tell you which diet is right for you. 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 (LCHF) diets, such as the ketogenic diet, indicated that short-term weight loss will occur when switching to this style of healthy eating. If you are more curious than the average person on the incredible weight losing properties of a keto diet, just do a little research (it will not take long) and find the many different success stories and testimonials.
The main hypothesis is that because of the high intake of fat it will usually lead 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 body’s fat stores. The exact reason is still unclear. It is very clear once you do the research but I don't want to be bias so yhe keto diet vs paleo diet shares a lot of similar food restrictions and rules, though they often have their own different reasons why.
Keto diet vs paleo diet and how they differ from one another
The keto and paleo diets are among the most popular diets today. They share some similarities, but there are also some differences in the foods they allow, their effects on the body, and key health effects.
The ketogenic (keto) diet focuses on eating a particular balance of macronutrients. The goal is to enter a state of ketosis, where the body begins to burn fat for health or weight loss.
The Paleolithic (paleo) diet focuses on eating foods that humans would have eaten in the Stone Age. The goal is to eliminate modern processed foods for health or weight loss.
We will take a closer look at the food difference for a sec. Processed Meats: a paleo diet usually excludes processed meats, such as bacon, salami, and ham, as these are the result of modern food processing techniques. Some people believe that minimally processed bacon without nitrates or preservatives is acceptable on the paleo diet, while others do not.
The keto diet allows these types of meat as long as they do not contain sugar or carbohydrates, which could interfere with the body’s ability to reach ketosis.(gotta read the labels) Some processed meats, such as bacon or sausage, may contain sugar, so people need to read the labels I can not stress this enough. Paleo: Focuses on natural and grass-fed, no processed meat. Keto: Allows any meat that does not contain added sugar or carbohydrates.
Sweeteners and Sugars: The paleo diet allows some “natural” sweeteners, such as honey and maple syrup. But, it does not allow artificial sweetener, including sugar alcohols, because they are a result of modern technology. The keto diet allows some artificial sweeteners as long as they do not contain any sugar (some products contain both sugar and artificial sweeteners).
Ideally, a person should choose sweeteners that do not cause spikes 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. Paleo: Allows raw honey, maple syrup, date sugar, and coconut sugar. Keto: Does not allow any sugars, but allows some artificial sweeteners, such as stevia and sucralose.
Starchy vegetables: Some nutrient rich vegetables also have a high starch or carbohydrate content. These “starchy vegetables” are not allowed on the keto diet because they could interrupt ketosis and cause a person to consume more than their allotted total of carbohydrates.(always have to be responsible and hold yourself accountable for your actions)
However, the paleo diet allows many of these nutritious vegetables in moderation. A person following the paleo diet can eat foods such as sweet potatoes, beets, and carrots in moderation, but should prioritize lower carb vegetables.
Fruits: Contain a range of nutrients, vitamins, minerals, fiber, and antioxidants, and are a healthful choice for most people. However, fruits also contain some natural sugar, and some have higher levels of sugar and carbohydrates than others. A person following a paleo diet can eat all fruits, including fresh, dried, and frozen, but they should primarily focus on lower sugar types. A paleo diet includes plenty of berries, citrus fruits, and melons. It can include sweeter fruits, such as bananas, grapes, mangoes, and cherries, but ideally, in lower amounts. The keto diet is more strict with fruit.
It advises that to keep the body in a state of ketosis, a person should only eat lower sugar fruits, (If you want to know exactly which fruits are allowed and other foods click here) and only in small amounts. Berries are a common keto friendly fruit, but a person may also eat small amounts of cranberries, peaches, apricots, apples, and plums. Paleo: Allows all fruits, though higher sugar ones in moderation. Keto: Allows only lower sugar fruits.
Dairy: The keto diet allows a few dairy products, especially those that are higher in fat and protein.(Cheese and Plain Greek Yogurt) This allows the dieter to take in the recommended amounts of these nutrients. The keto diet does not include any dairy products that may have any sugar, such as ice cream, chocolate milk, or sugar-sweetened coffee creamer. (I have a Keto Ice Cream Recipe Here for My Keto Family) Although, a person may consume dairy products that contain artificial sweeteners in moderation but you know when too much is too much.
The paleo diet excludes all dairy products because Paleolithic humans (Caveman) did not consume them. The paleo diet does not allow a person to consume cheese, milk, cream, or other dairy products. On the other hand, people on the paleo diet can drink unsweetened nut milk, coconut milk, and similar alternatives that do not contain artificial sweeteners or thickeners. Once again it's all about you and the foods you like to enjoy! Paleo: Excludes dairy products. Keto: Allows dairy without sugar, ideally higher fat and higher protein types.
Foods Both Diets Allow That are in common: Nuts and Seeds, Unprocessed Meats and Seafood, Eggs, Hearty Fats, and Non-Starchy Vegetables.
Foods that Paleo allows that Keto Does Not: Starchy Vegetables, Most Fruits, and Natural Sweeteners.
Foods that Keto allows that Paleo Does Not: Diary , and Sugar-Free Sweeteners, Tofu, Soy Sauce , and Fats Such as Olive Oil, Butter, and Avocado.
Foods they both don't allow: White and Brown Sugar, Processed Foods, Grains and Legumes.
Which Diet Is Healthier for You??
Both keto diet vs paleo can be healthy options, depending on how they are implemented and what they are used for. In a side-by-side comparison, the Keto diet is a healthier option for most people. Keto Diet allows for more flexibility of food choices and more options for obtaining the wide array of nutrients your body needs on a daily basis. It also encourages an overall healthy lifestyle.
Freedom within food choices makes Keto easier (once you know what you are doing) to maintain long-term with less potential to be socially isolating. Keto does not suit everyone and may be beneficial as a treatment method for some health conditions. Paleo people should generally avoid eating too much saturated fat on a high-fat diet. Studies suggest it may increase the risk of heart disease but any good paleo diet will never lead to that.
Bottom line both keto diet vs paleo diet have the potential to be healthy, but keto is more likely to offer a wider variety of nutritious options. Paleo can be difficult to maintain and may not be well tolerated by some people. To each its own though so you have to know what you want for either of these diets before starting. In some cases Keto is more difficult to maintain because of the strict compliance needed to achieve ketosis.
It requires careful planning and can be less adaptable to varied social situations. This is one of the main reasons I love this diet. Paleo lack of flexibility can also make getting adequate nutrients a challenge because of the limited options. If you're creative though I'm sure you will make something work.
While Discussing Keto diet vs Paleo diet I know there's one question in the back of your head…...Which diet encourages more weight loss we will look into now.
The Paleo Diet: Eating Like Your ancestors(cavemen) doesn't guarantee you'll lose weight. While the diet emphasizes plenty of foods that are good for weight loss, such as lean protein and fruits and vegetables, you would still need to eat fewer calories to drop a few pounds. So if you're binging on nuts and fruit, you could actually gain weight on the Paleo Diet.
The Keto: While ketosis isn't a magic recipe for weight loss, Konstantinos Spaniolas, Associate Director of the Stony Brook Metabolic and Bariatric Weight Loss Center in New York, says that people successfully lose weight on keto because they tend to eat less. "They can stick to a relatively lower caloric intake because of the reduced cravings," he explained to MensHealth.com. Some online transformation stories even suggest you can lose as much as 200 pounds on the Keto Diet.
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The Winner: The Keto Diet. With an important caveat: These results are often short-lived, says Kizer. "When people come off ketosis, they gain weight," she says. Discipline is the key to a successful keto diet, that will help you conquer all the weight loss goals or health goals you may have set forth for yourself.
Which of the two has the worst Side Effects.
The Keto Diet: The extremely low level of carbs on the Keto Diet can cause what's known as the keto flu, which causes headaches, nausea, muscle cramping, and fatigue. Like the Paleo Diet, these unpleasant side effects generally subside after a few weeks. Drinking plenty of water and getting a full night's sleep should help. As with paleo, doing keto for more than a few weeks could lead to nutrient deficiencies according to Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia . He says lack of fiber is the biggest concern for keto fanatics, who may experience constipation. But it's possible to get fiber by eating lower-carb vegetables like broccoli and chia seeds.( You have to know your diet)
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The Paleo Diet: It's common to feel lethargic as your body adjusts to the low-carb Paleo Diet. However, your energy levels will typically be restored within a few weeks. So don't worry. Additionally, “while the paleo diet has plenty of protein and fiber, it is sorely lacking in calcium and vitamin D, mainly because of the omission of dairy products,” Roger Adams, Ph.D., founder of Eat Right Fitness, previously explained to Men's Health. Over time, this could weaken your bones and immune system, which makes it important to eat plenty of calcium-rich (and paleo-friendly) foods like broccoli and dark leafy greens
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The winner: The Paleo Diet. Both come with some unpleasant side effects, but Yurechko doesn't advise sacrificing fiber to try keto in the long run.
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Conclusion
In this article on keto diet vs paleo we looked into, what a keto diet is, what is paleo, and how they differ and are also alike in different little ways. This is why I kind of gave you the heads up in the beginning, yes a Ketogenic Diet may be better for you in almost every way. The Paleo diet also has its advantages and benefits, so it's purely up to you and what you would be willing to deal with.(Food restrictions and lifestyle changes) As You can see when it comes to keto diet vs paleo they both have their weight burning tendencies but keto is just slightly more effective due to the state called ketosis. We also spoke about which of the diets have the worst side effects……. This one is all Paleo but the Keto diet also has side effects too they're just way more manageable than the Paleo diet side effects. The Choice is Yours!!!!
I just wanted to say thank you for taking the time out of your day to read this article, if you're a part of the Keto Family that visits Every Post Thank You Guys for All the Support and if you're new I hope to see you back in the future 😉. I love you and hope you're having a beautiful day!!!! Till Next Time Remember Love Unconditionally!!!
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