Paleo and Keto are undoubtedly the best options to lose weight without cardio or fasting. They are low in carbs, high fat based diet that boast a lot of promises. What exactly is a Paleo vs Keto? Why are they important?
This article would pit the Paleo vs Keto and you would be able to know the one to choose, the two diets though similar are exclusive of each other. This is important if you care about improving your health and getting in good shape.
Why Paleo diet?
The main reason for the popularity of these diets is that they developed out of study, not that it was a suggestion by a ‘super-chef’. In the 1920s, the Keto diet was developed as an aftermath of what happened when epileptic patients were subject to fasting – avoiding food for a period of time. The researchers discovered that it helped reduce the number of seizure that the patient had.
Thus, it would make sense if this method could be applied in the long term but there was a problem – without eating one would die. After researching and iterating, carbohydrates was isolated as without it in diet the body resorts to using fats or even protein for energy mimicking the condition the body looks like when it is fasting.
Why choose Paleo?
Paleo on the other hand which came from the word palaeontology is a diet that aims to mimic the lifestyle of our ancestors. Our ancestors who lived in caves, chased animals for their flesh and eat wild fruits had a healthier life than we had now. They were lean and smart while we are fat and sedentary.
Paleo diet is based on this premise “If a caveman did not eat it don’t eat it”. Every plan that follows this diet most adhere to this basic premise. It follows that the diet would be high fat- low carb but moderate protein.
With this basic understanding of these diets, you should be able to understand why we are comparing these two diet together.
How do they work?
Paleo vs Keto differs in the way they work. While Keto diet is based on how you eat Paleo is based on what you eat. It should not be confusing.
Keto diet aims to cut carbohydrates in all form and have rules on how fats are taken – some anytime, others occasionally while yet others are to be taken only when cold.
For instance, Saturated fats is recommended for cooking this includes Red meat, coconut oil amongst others. Monounsaturated fats can also be used for cooking. Polyunsaturated fats are meant for light cooking (cooking that involves low heat) and cold use (like that or being refrigerated).
The Keto diet contains high amount of healthy fats which in standard is 70%. Stricter Keto diets have more than 80% healthy fats.
The high amount of fats ensure that the body gets into a state of ketosis, where the body processes the fats into ketones. Ketones supply the body with energy. A high protein diet would slow this getting into ketosis. It is advisable that the protein rate be minimised.
Paleo diet also have a series of rules but what it does is it follows the premise cited above. It avoids most food gotten from agricultural means like avoiding grain fed livestock in favor of grass fed or wild-raised livestock. Farmed fish is not an option because our forefathers caught their fish and it was not farmed – they were caught wild.
Paleo emphasises more on wildly grown fruits and vegetables which might contain high carbohydrates. Keto eliminates these source of carbohydrates.
Benefits of Paleo vs Keto
Following a keto diet or a paleo diet have lots of benefits. It would be better to class them separately here.
- Improved blood sugar and better heart health.
Higher energy level
More resistance to chronic infections.
Developed mental focus level.
Positive weight loss
Suppressed hunger – you won’t hunger unnecessarily compared to when your diet is high carbs.
- Reduced inflammations – Most Paleo foods contains natural anti-inflammatory substances. This inflammation not control is the cause of many cardio-vascular diseases.
Bigger muscles but less fat.
What to avoid when choosing a Paleo vs Keto plan
Paleo vs Keto has a lot of similar substances to avoid. Both of them favour natural occurring food but with different emphasis. Keto diet would lay emphasis on low or no carb intake but Paleo would not mind carb intake provided it is one our ancestors ate.
This section would also be divided to better show what Keto dieters need to avoid and what Paleo enthusiasts need to abstain from.
- Processed foods are no-no when on a keto diet. Processed food means any food that is changed from its natural form to another with either the adding or removing anything to it. This includes baked item, confectioneries, Cereals, energy bar and thousands of others with various classification. Alcohols, Sweetened drinks, energy drinks, fruit juices and any beverages that’s processed.
Sugar in any form.
Grains should also be avoided.
Processed vegetable fats and oils
- Since Paleo diet is more about the food more than the nutrient you would avoid:
Dairy products. Dairy products are actually processed from milk
What to eat for Ketosis?
While they both share similarity in the naturalness of food. Keto tends to be stricter than Paleo when it comes to the dietary requirement. Keto diet places the carbohydrate content at 15 -20% net carb, net carb means the dietary fiber is excluded. Paleo on the other hand have no such rule but that doesn’t mean paleo is not strict in its requirement.
Keto Diet requires that you take healthy fats that is saturated fats which includes red meat, cream, butter, ghee, lard, tallow, palm oil, coconut oil even eggs; monounsaturated fats found in avocadoes, olives, beef and nuts; polyunsaturated fats should be used with caution – use cold and not too much.
Fruits are not part of Keto diet, the only fruit that should be taken is fat based fruits e.g. avocado.
Leafy green vegetables should be part of the Keto diet. Cruciferous vegetables like broccoli, cabbage, Brussels sprouts, cauliflower are also recommended. Cucumber, zucchini should be taken also. Vegetables with slightly high carb content can be taken also.
Choosing the right Paleo diet
Paleo meals should involve meat from livestock that are grass-fed as opposed to those which are fed with grain. Meat from poultry is a good choice for a Paleo diet. Wild fish should be taken instead of farmed fish which were fed with different types of toxics. Eggs can make a paleo diet but it should be cage-free.
Fruits and vegetables are a necessary part of Paleo diet and should be consumed as part of a meal. Nuts are good for snaking.
Tubers and roots can also be eaten.
Finally, Paleo should be natural. Any food to take should be natural.
Conclusion on Paleo vs Keto
Paleo vs Keto are not for the undisciplined and faint in heart. When starting out at first it would be daunting. For instance, in the early stage of the Keto diet you might get what is known as Keto Flu. This condition would cause you to be weak, have sleeping inconsistency, being moody, have problem with digesting. It usually last for 1 – 2 weeks. It would however decrease as you get used to it.
These dieting patterns also requires you being astute in your spending, because you might end up paying expensive bill to live this lifestyle.
It is important that you continue to learn more about these Paleo vs Keto as Paleo tends to be more flexible to change than Keto. This blog is a place to learn more about good healthy dietary pattern.