Keto Diet vs Paleo – Differences; Pros & Cons; [Updated]

Keto diet vs paleo: what differences?

 

Summary of the article:  

  

      ·        What Kind of foods are included in the Paleo diet?

      ·         Foods/food groups to be avoided in a Paleo diet:

      ·         Is the Paleo diet low in carbohydrates?

      ·         What types of benefits do the Paleo plan offer?

      ·         What is the ketogenic diet?

      ·         What are the benefits of the ketogenic diet?

      ·         What kind of foods are included in the ketogenic diet?

      ·         Below you will find the foods/food groups that are to be avoided 

             during a ketogenic diet:

      ·         What do a keto diet and paleo have in common?

      ·         Can you do keto diet and paleo diet at the same time? 

      ·         What would a “paleo-ketogenic diet” look like?

      ·         The differences: keto diet vs paleo diet

      ·         Is the Paleo diet better than ketogenic for weight loss?

      ·         What about keto diet and paleo diet for inflammation?

      ·         Which diet works best?

 What is the paleo diet?

 

 
Coconut oil and health the Paleo diet is a way of eating that seeks to get rid of modern and processed foods in favour of natural and nutrient-rich foods that were consumed by our hunter-gatherer ancestors. 
 
ketosis diet vs paleo
 
What we now call the “paleo diet” had started for the first time in1975 when gastroenterologist Walter Voegtlin wrote an article about the benefits of eating like our palaeolithic ancestors in his book “The Stone Age Diet.”
Dr Loren Cordain, who is the most often credited with founding the modern Paleo movement, made the regime famous by publishing his book “The Paleo Diet” in 2002.
The Paleo diet continues to be 1 of the most popular diets, year after year, with a large community of individuals standing behind the Paleo lifestyle.

What Kind of foods are included in the Paleo diet?

 
ketosis diet vs paleo
 

  1.  All types of fresh, non-starchy vegetables

 

  • Fresh fruit
  • Eggs (ideally organic)
  • Beef and other grass-fed meats, such as lamb, game, etc.
  • Seafood
  • Poultry (outdoor farming))
  • Nuts and seeds
  • Unrefined oils, such as olive, coconut, flax, walnut and avocado oil
  • Natural sweeteners, including raw honey, maple syrup, sometimes coconut sugar, molasses, and raw stevia

     2. Foods/food groups to be avoided in a Paleo diet:

  • All cereals and cereal flour products (see why here and also there)
  • Legumes (we talk about it in this video)
  • Dairy products (see why on this item)
  • Refined sugar (we talk about it in this video and also on this one)
  • Refined vegetable oils (learn how to choose your vegetable oil)
  • Sweetened drinks
  • Potato 
 

 

Is the Paleo diet low in carbohydrates? 

Generally, yes, especially when compared to “typical Western regimes.”
The Paleo diet eliminates many processed foods, added sugars, dairy products, refined cereals.
 
However, the Paleo diet is not as low in carbohydrates as the ketogenic diet, as it still includes fruits, starchy vegetables such as sweet potatoes and beets, and, in moderation, natural sweeteners such as honey or maple syrup.
 

What types of benefits does the Paleo plan offer?

 

Many health benefits have been associated with the Paleo diet, including:

  • Reduced risk factors for cardiovascular disease.
  • Better management of blood sugar, 
  • Reduced insulin resistance and metabolic syndrome protection. 
  • The reduction of inflammation causes mortality and autoimmune diseases.
  • It helps with weight loss, both because it removes many empty calories from the diet and because it is rich in protein and fat, which increases satiety.
  • Low blood pressure.
  • Lower risk of nutritional deficiencies because of the Paleo diet focuses on high-nutrient foods, including quality meats, nuts, fruits, and vegetables.

What is the ketogenic diet?

 
Keto diet vs paleo
 
 
The ketogenic diet may seem to be a recent fashion, but it has actually been used by doctors as a medical treatment for health problems such as epilepsy since the 1920s.
The ketogenic diet is very high in fat and very low in carbohydrates. 
 
It is unique among other low-carbohydrate diets because it puts your body in the metabolic state called nutritional ketosis. 
In ketosis, your body makes compounds called ketones, so the body will use ketones to give you energy rather than glucose.
In order to stay in ketosis and stay in it, you need to reduce your carbohydrate intake in a strict and radical way, focusing on healthy fats, certain proteins, and low-carbohydrate vegetables.
 

What are the benefits of the ketogenic diet? 

 

These included:

  • It helps with weight loss, often in a relatively short period of time.
  • Protection against common diseases such as obesity, insulin resistance/type 2 diabetes, and neurological diseases such as Alzheimer’s disease or dementia.
  • Reduction of inflammation, including joints, brain, and heart.
  • Increased protection of the brain against degeneration and cognitive decline.
  • Reduction of hunger and hunger through the natural effects of ketones on hunger

. What foods are included in the ketogenic diet?

 
ketogenic diet vs paleo
Keto Food

 

  • Beef and other grass-fed meats such as lamb, game, etc.
  • Seafood
  • Poultry
  • Dairy products high in fat and low in carbohydrates, such as cheese, butter, and cream;
  • All vegetables (except those rich in starch))
  • Eggs
  • Nuts and seeds (small amount))
  • Unrefined oils, such as olive, coconut, flax, walnuts and avocado oil

Below you will find the foods/food groups that are to be avoided during a ketogenic diet :

  • All types of sugar (natural or refined)
  • All cereals (including whole grains) and cereal flour products
  • Fruit (or berries in very small quantities))
  • Legumes (including beans and peanuts)
  • Sweet and low-fat dairy products (such as most yogurt and all ice cream))
  • Processed foods/junk foods, including those made from refined vegetable oils;
  • Sugar drinks
  • Starchy vegetables, like all potatoes

 

What do a keto diet and paleo have in common?

 
Both Paleo and keto are low carbohydrate and low sugar diets that tend to be high in nutrients. 
Because they eliminate the bulk of “empty calories” in the typical Western diet, they will cause weight loss, higher glucose management, and more.

Can you do a keto diet and paleo at the same time? 

 
It is quite possible to make a mixed paleo-ketogenic diet. 

 What would a “paleo-ketogenic diet” look like?

 

The following is a list of paleo-ketogenic dishes with acceptable food groups in both diets.:

  •  Oils, including palm, avocado, hemp, coconut, olive, and flax oil
  •  Poultry and poultry meat raised on pasture;
  •  Egg
  •  All types of wild fish
  •  All types of nuts and nut’s butter and seeds
  •  All non-starchy vegetables
  •  Lawyer

 

To combine Paleo and Ketogenic, you essentially need:
Limit your carbohydrate intake to 20-30 grams net per day.
Avoid all types of added sugars, all cereals, all dairy products (including cheese, even if low in carbohydrates), all legumes/beans, all fruits (you can take small amounts of low sugar berries)) 
Do not consume industrial food 
Get 75% or more of your daily calories from fat, which means monitoring your protein intake and keeping it “moderate.”

The differences: keto diet vs paleo

 
The main differences between keto diet vs paleo regimes are as follows: :
  • The ketogenic diet is high in fat, while the Paleo diet tends to be high in protein.
  • Although the Paleo diet always includes a variety of healthy fats, the ketogenic diet is very high in fat, as fat provides about 75% or more of the daily calories.
  • The Paleo diet tends to be seen as carnivorous (which is not true). Although meat in moderation is perfectly healthy, excessive meat consumption may not be. 

For example, some studies show that high consumption of processed red meat and meat has been linked to an increased risk of mortality and colorectal cancer.

  • The Paleo diet eliminates added sugar, cereals, beans/pulses, and dairy products.
  • The ketogenic regime, in principle, eliminates all sources of sugar (natural and additional), fruit, cereals/pulses, starchy vegetables, and maize, as well as conventional low-fat dairy products.
  • The ketogenic diet is very specific as to the amount of carbohydrate to be consumed each day (about 20 to 30 grams of net carbohydrate per day), as this is important to enter into nutritional ketosis.
  • With the Paleo diet, the goal is not to get into ketosis, but simply to eat a healthy and balanced diet.
  • Most people on the Paleo diet do not seek to eat a very specific amount of carbohydrates.

 

Is the Paleo diet better than ketogenic for weight loss?

It’s unlikely. 

The ketogenic diet appears to be more effective in promoting fat and weight loss, as ketosis ensures that fat is used as energy. 

That being said, the Paleo can also lead to weight loss, as it eliminates processed foods and empty calories while increasing protein and fat intake (this is discussed in detail here: the definitive guide to weight loss).

 

What about keto diet vs paleo for inflammation?

Inflammation, both regimens may have anti-inflammatory effects. 

The Paleo diet is quite famous among people with autoimmune diseases because it eliminates many common allergens, such as dairy products and gluten. 

Ketones (produced during ketosis) also have anti-inflammatory effects, which explains why the ketogenic diet has been associated with protection against chronic diseases, such as Alzheimer’s disease, diabetes, and even cancer.

 

Which diet works best?

As far as keto diet vs paleo is concerned, here is the essential:

Both diets are healthy and offer many benefits, including weight loss/maintenance, metabolic health, immunity, etc.

But there is no clear” winner ” in terms of keto diet vs paleo, although you are likely to experience faster results in terms of ketosis-related weight loss. 

The use of one diet rather than another is based essentially on its health problems; we will find a specific interest of the ketogenic diet in neurodegenerative pathologies and the interest of the Paleo in autoimmune diseases.

At last, it is important to note that the Paleo diet continues to be a more effective and sustainable food source.

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