The Paleo Diet Vs The Keto Diet - What are the differences?

 

Paleo and Keto Diets - What's the difference?

The paleo diet places emphasis on consuming foods that were available to early humans, while also promoting regular exercise. On the other hand, the keto diet primarily focuses on reducing carbohydrate intake. Both of these dietary approaches can be considered healthy options, but the specific effects may vary depending on how they are implemented and the individual consumer's response to them.

In the present day, it is challenging to come across a health magazine or enter a gym without encountering discussions about the paleo and ketogenic diets. These dietary approaches have gained widespread popularity as many individuals pursue them for weight loss and overall health improvement. However, due to their prevalence, it is natural to question the differences between these two diets and determine which one is superior. Below is a comprehensive comparison of the paleo and keto diet, providing insights into their distinctions and potential merits.

The Paleo Diet what is it?

The paleo diet, often known as "the caveman diet," operates on the premise that consuming foods available to early humans promotes optimal health. A core belief of the paleo diet is that modern food systems, production methods, and processing techniques have adverse effects on human well-being. By adopting an eating style that mimics that of Paleolithic hunter-gatherers, it is believed that one can support the body's natural biological functions, leading to improved digestion and overall health.

The paleo diet excludes grains, legumes, processed sugar, and most sources of dairy.

Here are the main foods allowed on the paleo diet:

• Meat and fish
• Eggs
• Nuts and seeds
• Fruits
• Vegetables (except corn, which is considered a grain)
• Selected fats and oils, such as coconut oil, olive oil, avocado oil, lard, tallow, and ghee/butter
• Minimally processed sweeteners, including raw honey, maple syrup, coconut sugar, and raw stevia

For many people, following the paleo diet extends beyond mere dietary choices. It encompasses a broader focus on lifestyle practices, consideration of the environmental impact of food choices, and an

SUMMARY

The paleo diet emphasizes whole foods and excludes grains, legumes, and processed foods to enhance health. It incorporates a lifestyle aspect with wellness practices and exercise.

What is the keto diet?

Most bodily tissues have a preference for utilizing glucose from carbohydrates as their energy source.

Ketosis refers to the metabolic state in which the body utilizes calories from fat, rather than carbohydrates, to generate the necessary energy for normal functions.

The ketogenic or keto diet aims to induce ketosis by carefully adjusting the intake of dietary macronutrients, specifically carbohydrates, protein, and fat.

The macronutrient breakdown of the keto diet typically appears as follows:

• Fat: 65-90%
• Protein: 10-30%
• Carbohydrates: less than 5%

When compared to a typical diet, the macronutrient distribution of the keto diet significantly increases fat consumption, while keeping protein intake moderate and limiting carbohydrate intake to a minimum.

The primary objective of achieving ketosis through this diet plan is to trigger the breakdown of fat in the body. Therefore, it is crucial to tightly control macronutrient intake to avoid disrupting the metabolic state of ketosis.

One of the main reasons for the recent popularity of the keto diet is its potential to facilitate weight loss and improve blood sugar regulation.

SUMMARY

The keto diet centers around regulating the macronutrient distribution of meals to alter the body's reliance on carbohydrates and promote a shift towards using fat as the primary energy source.

What do these diet have in common?

While the paleo and keto diets have distinct characteristics, they also share several commonalities. Here are some key ideas that these diets have in common:

1. Emphasis on Whole Foods: Both paleo and keto diets prioritize the consumption of whole foods, which are minimally processed and retain their natural nutrients. Fresh vegetables, meat, fish, and nuts are examples of whole foods commonly recommended in both diets.

2. Elimination of Grains and Legumes: Both diets discourage the consumption of grains and legumes, although for different reasons. The paleo diet excludes these foods because they were not part of early human diets and may contain antinutrients. The keto diet restricts grains and legumes due to their carbohydrate content, which could disrupt ketosis.

3. Elimination of Added Sugar: Both paleo and keto diets strongly discourage the consumption of added sugars. Processed foods with high sugar content are generally avoided. While paleo allows unrefined sugar sources like honey and maple syrup in moderation, keto strictly prohibits all added sugar due to its high carbohydrate content.

4. Emphasis on Healthy Fats: Both diets emphasize the inclusion of healthy fats. They recommend consuming moderate-to-liberal amounts of unrefined oils, nuts, seeds, and fish, which are rich in poly- and monounsaturated fats beneficial for heart health. Both diets discourage heavily processed fats like trans fats.

5. Potential for Weight Loss: Both paleo and keto diets are popular choices for weight loss. While long-term research is limited, short-term studies suggest that these diets can lead to weight loss. The paleo diet has shown modest weight loss in some studies, and the ketogenic diet's high fat intake may decrease appetite and result in reduced calorie consumption. Further research is needed to establish a clear relationship between these diets and sustained weight loss.

It's important to note that individual responses to these diets may vary, and consulting with a healthcare professional or registered dietitian is recommended before making significant dietary changes.

SUMMARY

Keto and paleo diets share similar food restrictions, although for different reasons. Both emphasize whole, unprocessed foods and exclude grains and legumes.

What does each diet tend to focus on?

One key distinction between the paleo and keto diets lies in their ideological messages, or the lack thereof.

The paleo diet emphasizes not only the dietary aspect but also incorporates lifestyle choices. It encourages specific exercise styles, such as short, intense workouts, to reduce stress. Additionally, stress reduction methods like yoga and meditation are promoted. These lifestyle practices aim to support overall well-being, including both body and mind.

In terms of diet, the paleo regimen is specific about the types of foods allowed but doesn't emphasize macronutrient proportions. You have the freedom to consume protein, fat, and carbohydrates as desired, as long as they are selected from the approved list of foods.

On the other hand, the keto diet lacks an associated ideology or lifestyle component. While it does recommend choosing healthy food sources, its main focus is on macronutrient distribution. Any additional lifestyle changes implemented alongside the keto diet are individual choices and not inherent parts of the diet itself.

SUMMARY

The paleo diet promotes extra activities like exercise and mindfulness, and has no macronutrient limits. Keto focuses on staying within specific ranges of carbs, protein, and fat.

Paleo permits the consumption of carbohydrates from whole foods

While paleo does impose restrictions on certain carb sources, it does not necessarily classify as a low-carb diet in the same manner as keto.

Unlike keto, paleo does not emphasize macronutrient proportions, allowing for a potentially high-carb diet depending on the chosen foods within the specified guidelines.

Although paleo excludes grains, refined sugars, and legumes, it still permits carb intake from whole food groups like fruits, vegetables, and unrefined sweeteners.

In contrast, the keto diet restricts all significant sources of carbohydrates, including starchy vegetables, most fruits, grains, sweeteners, and the majority of legumes.

To maintain ketosis, total carb intake must remain below a certain threshold, making many high-carb foods incompatible with the keto diet, regardless of their source.

SUMMARY

Keto limits carbs, while paleo permits whole-food carb sources within allowed categories.

Dairy and some Soy foods are allowed on Keto

Keto promotes the consumption of various dairy foods, particularly high-fat options like heavy cream, butter, and unsweetened full-fat yogurt. However, dairy products with low fat-to-carb ratios, such as ice cream or milk, are typically prohibited on the keto diet.

Soy foods like tofu, tempeh, and soybeans are allowed on keto as long as they fit within the specified macronutrient limits. However, soy milk is often discouraged.

In contrast, paleo restricts almost all dairy and does not permit any soy products due to their classification as legumes. Grass-fed butter is the only dairy product allowed on the paleo diet, although there is debate within the paleo community regarding its alignment with the paleo ideology.

SUMMARY

Keto promotes high-fat dairy and limited soy within macros. Paleo excludes dairy and soy, except for butter.

So which one is the healthier option Keto or Paleo?

Both the paleo and keto diets have the potential to be healthy choices, depending on their implementation and purpose.

When comparing the two directly, the paleo diet emerges as a generally healthier option for the majority of individuals.

The paleo diet offers greater flexibility in terms of food choices, providing a wider range of options to meet the body's daily nutritional requirements. Moreover, it promotes an overall healthy lifestyle.

The freedom in food choices within the paleo diet makes it easier to sustain in the long term, with a reduced risk of social isolation.

On the other hand, the keto diet is not suitable for everyone and may be more beneficial as a therapeutic approach for specific health conditions.

Additionally, it is generally advised to avoid excessive consumption of saturated fat while following a high-fat diet, as studies indicate a potential increase in the risk of heart disease.

Maintaining the keto diet can be challenging due to the strict adherence required to achieve and maintain a state of ketosis. It demands careful planning and may be less adaptable to diverse social situations.

Furthermore, the lack of flexibility in the keto diet can pose a challenge in obtaining sufficient nutrients due to limited options.

SUMMARY

Both paleo and keto diets can be healthy, but paleo offers more nutrient-rich choices. Keto's maintenance is though & may not suite everyone.

So what's the bottom line?

The keto diet is high in fat, low in carbs, aiding weight loss & blood sugar control. The paleo diet promotes whole foods from the Paleolithic era, along with exercise & wellness practices.

Both diets can benefit health with proper planning. However, long-term research on safety & efficacy is limited, and some restrictions are hard to sustain.

For most, paleo is superior due to food flexibility, facilitating long-term adherence. Ultimately, the best diet is the one that works for you.