Bulletproof Vs. Paleo Vs. Low-carb And Ketogenic Diets: What’s The Difference?
I was in my 20s when I started suffering from severe fatigue and cognitive dysfunction. I was 300 pounds, sick constantly, and almost had to drop out of grad school because I couldn’t concentrate. Back then, I thought my inability to think clearly and perform at high levels was some sort of moral failing. I would beat myself up. I would work harder and stay up later, trying to catch up with my peers. I tried every diet imaginable, including raw vegan and years of falling off the low-fat bandwagon. I hit the treadmill for hours every day. Nothing worked. So I took matters into my own hands. The Bulletproof Diet was born after a decade of working with some of the world’s top health and nutrition researchers. Over a span of about 15 years, I devoured thousands of research papers and books on human nutrition. I used my body as a testing ground to determine what worked best for my biology. The result is a diet that has helped thousands of people lose fat and gain the energy and clarity they thought they’d lost forever. So, what differentiates the Bulletproof Diet from other low-carb diets? Read on to find out. For an in-depth plan on how to boost energy and increase brain function in just two weeks, get your copy of Head Strong. Bulletproof vs. Paleo: The Big Picture If you were to map out the most popular diets, you’d see a vast spectrum of practices and plans ranging from low-fat vegan to high-fat, low-carb (HFLC). This deliciously fatty end of the spectrum is where the Bulletproof Diet and the Primal, Paleo, and Atkins diets would lie. The Paleo diet eliminates processed foods and focuses on what our paleolithic ancestors ate – mostly meat, plants, nuts, and seeds. The Bulletproof Diet is similar but designed to maximize your willpower by reducing cravings and m Continue reading >>
I Tried The 'atkins On Steroids' Diet For 2 Months — And It Made Me Feel Invincible
I gave up carbohydrates for the ketogenic, or "keto," diet for two months — and it vastly improved my life. Courtesy of Melia Robinson It was 2 o'clock on a Tuesday, and I felt surprisingly awake. Attentive. Even productive. I love my job, but on a normal afternoon, I find myself searching for distractions in the depths of my inbox and on Facebook. That Tuesday in June was different. I knocked out one to-do list item after the next. I felt not just focused, but genuinely happy and relieved to be making so much progress. It was the moment I realized how effective the ketogenic diet could be. The "keto" diet is experiencing a surge in popularity thanks to Silicon Valley tech workers who evangelize its ability to promote weight loss, boost energy, and possibly prolong life itself. The low-carb, high-fat diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes — limits carbohydrates to no more than 50 grams a day, the rough equivalent of a plain bagel or a cup of white rice. Dietary guidelines laid out by the US Department of Agriculture recommend between 225 and 325 grams of carbs a day. Adherents of the keto diet fill up on healthy fats — like cheese, nuts, avocado, eggs, and butter — as well as leafy greens and animal protein. The body switches from burning carbs to burning fat as its primary fuel source, a process known as ketosis, which gives the diet its name. Like the keto diet, the Atkins diet restricts carb consumption to 20 to 25 grams a day during an introductory phase, then ramps up to 80 to 100 grams a day. So it's less strict than the keto diet — some have called it "Atkins on steroids." For two months last spring, I tried the keto diet to see why it was so popular with techies. The first few weeks challenged me more Continue reading >>
Modifed Atkins Diet
Frequently asked questions about the modified Atkins diet 1. What is the modified Atkins diet? The original Atkins diet is a very low in carbohydrate and was developed as a weight reduction therapy. The term “modified” describes the lower carbohydrate limit compared to Atkins recommendations and the emphasis of high fat foods as is required on the ketogenic diet. 2. Who developed this diet? The modified Atkins diet was created at Johns Hopkins Hospital to offer a less restrictive dietary treatment primarily for teenagers and adults. 3. How effective is the diet at controlling or eliminating seizures? Prospective studies from several hospitals have shown preliminary evidence that the modified Atkins diet is effective in improving seizure control in 45% of the patients who have trialed it. 4. How is the modified Atkins diet designed? The modified Atkins diet plan approximates a 1:1 ratio of fat: carbohydrate and protein. Low carbohydrate foods and meals can also be eaten in restaurants, making the diet more accessible, especially for teens and adults. This liberal therapy is being used as an alternative to the strict ketogenic diet and as begginning diet or a step-down diet prior to or after the traditional ketogenic diet. 6. Can the diet be used for people with feeding tubes? No, special ketogenic formulas are designed for this purpose and are optimal for individuals with feeding tubes. These formulas are based on the ratio system of 4:1 and 3:1. 7. Are there any special tests that are needed before starting the diet? There are blood tests that may be needed to determine if the diet is safe. These include metabolic tests to rule-out fatty acid disorders or a carnitine deficiency. Medical supervision and laboratory surveillance are recommended during modified Atkins s Continue reading >>
Comparing Three Popular Diet Trends: Paleo Vs Keto Vs Mediterranean
If you’re looking to be the fittest you can be you’ve undoubtedly looked into the diets that are likely to support your goals. You’re interested in being lean, maintaining muscle, peak performance and blowing away your doctor every time at your yearly physical. Unless you really are a cave dweller, you have heard of the Paleo (or similarly named) diets before. If you follow biohackers and scientific diet research, you’ve heard of the Ketogenic diet. And, if you ever watch or read the news, you most certainly have heard of the Mediterranean diet. Have you given any of them a try, maybe skimmed the surface or are considering which one might be best for you? When it comes to these three popular diets, Christopher Gardner, Ph.D. Professor of Medicine and Director of Nutrition Studies at Stanford University says, “the public health community should be open to these, and every other diet. We have an obesity epidemic that we haven’t been able to solve, and this goes hand in hand with a chronic disease epidemic that is crippling the health care system of the US.” So let’s look at these three diet trends, two of which have reliable research to back them up. They all include a moderate to high amount of protein intake which Americans love (a topic Dr. Gardener will be lecturing on this week). They can each give you great results for losing weight and improving important biomarkers. The issue, as with any diet is, can you adhere to one of these long term? Let’s start first with the newest of the trends – the Paleo diet - founded by Loren Cordain, Ph.D. and has branched off into a movement launching many other brands based on Dr. Cordain’s tenets of “eating foods you were designed to eat.” The belief is that when we switched from eating only foods we could Continue reading >>
Which High-protein Diet Is Best: Atkins, Dukan, Or Ketogenic?
If you've been on the lookout for a new way to lose weight, you've probably noticed that low-carb, high-protein diets—like Atkins, the ketogenic diet, and the Dukan diet—have become kind of a big deal. Not only did all three make the cut on Google's annual list of most searched diets, but two (Atkins and Dukan) are also on the 2016 US News & World Report's roundup of best weight-loss diets. Each of these diets follow the same basic premise: limiting carbs means the body turns to stored fat for fuel. But is one of these plans more likely to lead to pounds-shedding success? We caught up with Edwina Clark, R.D., head of nutrition and wellness at Yummly, to find out how these three diets compare. "The ketogenic diet is a high-fat, moderate protein, low-carb diet," says Clark. Up to 75 percent of your daily calories come from fat, 5 to 10 percent from carbs, and the rest from protein. By severely limiting carbs to 50 grams or less, this diet forces your bod to burn fat for energy, a process known as ketosis. Unlike the Atkins and Dukan diets, the keto plan doesn't work in phases. Instead, you sustain the low-carb, high-fat, high-protein eating ratios until you reach your goal weight. There is no maintenance plan once you reach your goal. Unsurprisingly, limiting your carb intake this much means missing out on quite a few (delish) foods, including legumes, root vegetables, and most fruits. Starchy veggies, such as squash and sweet potatoes, are also off the table, along with refined carbs. Thanks to carb counting and food restrictions, meal prepping is paramount to following this plan. The rapid weight loss you'll experience at the start of this diet might be helpful in the motivation department, but you're not dropping fat from the get-go, says Clark. "Carbs are stored w Continue reading >>
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Ketogenic Diet Vs. Low-carb Diet: A Personal Choice
Ketogenic diets (aka keto diets, nutritional ketosis or NK) are currently all the rage, and for good reason. As I wrote in a previous post a few weeks ago, very-low-carbohydrate, ketogenic diets (VLCKDs) are extremely effective for weight loss and diabetes, among other things. There's also emerging evidence suggesting they may be beneficial for certain cancers and neurological conditions like Parkinson's disease and ALS (also known as Lou Gehrig's disease). Having previously worked in a clinical setting with several patients who had the misfortune of contracting these diseases, I find it very encouraging that following a ketogenic might offer some improvement for them, as well as others in the same boat. I follow a VLCKD and receive a lot of great feedback from others who have also experienced overwhelmingly positive results with this way of eating. I love hearing these success stories, so please keep them coming. However, one reader named Michelle had this to say in the comments section of my recent article: "I don't do well on a very low carb diet; I have to have around 50-70 g's of carbs a day to feel well and function. I guess this is still low carb when compared to the standard diet, but find so much prejudice against me because people say 'If you just stuck to eating VLC you would eventually lose weight and feel better'. This just is not the case with me. I've adapted the LC diet for me and I feel great and I am losing weight steadily. Please folks, stop thinking that one size fits all, it does not! Great site. Thank you for all your efforts." I was disappointed to hear that this woman -- who is most definitely following a low-carb diet and having success doing so -- feels that others are judging her for not restricting carbs to ketogenic levels (generally defined Continue reading >>
Goodbye Carbs, Hello High Fats: The Atkins Diet Is Back, And This Time It's Called Keto
Carbs, the saint or the sinner? It's the part of our food that gives us fast energy when we most need it – but cutting out the carbs has long been seen as a quick way to lose that blubber around your belly. The keto diet is the latest low-carb craze to hit the active scene. In truth, it's been around for a while – decades, in fact, and has been used in the treatment of children with epilepsy – but the term is now finding a mainstream health following. On the plus side, it offers fast weight loss, and on the minus side ... well, according to Australian nutritionist Susie Burrell, writing for news.com earlier this week, there really isn't much on the minus side. "There is no evidence to show that keto diets are damaging to the body," she wrote. The keto (short for ketogenic) diet works when your body produces ketones from broken down fats in the liver for energy, rather than relying on insulin to convert carbohydrates. The body enters a state of ketosis – in layman's terms, just think of it as using fat rather than sugar for energy. Chief Executive of X-Pert Health, Dr Trudi Deacon describes these ketones as "a natural fuel for the body." "Ketones are an excellent source of energy, especially for the brain," explains Dr Deacon. "The only time they are harmful is when they are produced in abundance by people with Type 1 diabetes, where you have insufficient insulin and high blood glucose levels – known as diabetic ketoacidosis (DKA)." If you think you’ve heard of all this before, perhaps under the name ‘the Atkins diet’, then you’d be right – to an extent. Hannah Sutter, founder of the Natural Low Carb Kitchen has been following the keto diet since 2000 and insists that whether it’s the Dukan diet, the real food revolution or the Atkins diet, they all Continue reading >>
Atkins Vs. Keto Diet
There has been a raging battle between keto and Atkins. The struggle has always been which impresses most customers more than the other. Most people have been entangled in the confusion of which of the two offers a low carbohydrate diet. There are similarities and differences between these two diets. The following details is a highlight of the two diets. What is a diet? The definition of a diet is that it is a special course of food to which one restricts oneself, either to lose weight or for medical reasons. What’s the Atkins diet? This is a diet that includes proteins and fats as the source of energy minus any food that is rich in Carbohydrates. This diet has worked well with most people and the various studies carried by medical schools have proved this. It consists of four phases: Induction Phase This stage only lasts a fortnight. That’s when the weight loss process is attained. Balancing phase This phase only tries to find equity between weight loss and carbohydrates intake. Fine tuning Phase This is the phase where starch and portions of pasta are gradually introduced in the diet. Maintenance Large carbohydrate compounds are included in the diet as long as they don’t effect to weight gain. What are the Atkins diet pros and cons? The diet is simple to follow as long as you don’t take carbs. A quick fat loss is observed since the body produces ketones. Atkins diet somehow maintains cholesterol levels. The Atkins diet is always a “meat party” for all those who love meat. The Atkins diet can at times cause constipation. The Atkins diet may lead to the development of kidney stones. Ketosis and Atkins diet are always in conflicting terms. What’s a keto diet? How does keto develop? Keto is a metabolic state where the body switches to using ketones as the ma Continue reading >>
What Are The Differences Between The Ketogenic, Atkins, And Paleo Diets?
“There are a lot of similarities between Paleolithic (Paleo) and ketogenic diets (KD), particularly when compared to the now discredited ‘Standard American’ low fat, high carbohydrate diet. As a result, people may reasonably assume that all low carb diets are pretty much equal in their nutrient contents and physiological benefits. Unfortunately, this is far from the truth, and the resultant confusion has distracted us from fully understanding how best to apply carbohydrate-restriction to improve individual well-being and function. The similarities between Paleo and keto cluster around what they exclude: all grains and grain products (refined and unrefined), peas and beans, and refined sugars. In addition, the paleo diet excludes all dairy (milk, cream, and cheese), whereas the ketogenic diet allows butter, full fat cream and natural cheeses. The differences between the Paleo diet and KD are many, including: Range of foods allowed Recommended amounts of protein Amounts and sources of carbohydrates allowed or recommended Type, quality, and quantity of science supporting diet safety and efficacy Most importantly, the source and consistency of fuel to supply brain energy needs – specifically the availability of ketones at adequate levels to replace glucose as the brain’s primary fuel” “This diagram points out the similarities between ketogenic and Paleo diets, especially when compared to the now discredited low fat diets of the past. But clearly the Paleo and well-formulated ketogenic diets nonetheless are different, with little overlap in their respective compositions. Thus the major metabolic difference between Paleo and KD is encompassed in the phrase ‘nutritional ketosis’. By definition, a ‘ketogenic diet’ allows your body to be in nutritional keto Continue reading >>
Keto Vs Atkins Diet
The Keto vs Atkins debate has been raging for years with neither able to establish a clear advantage in the eyes of the public. Both have their passionate advocates and equally ardent detractors so trying to find a definitive answer to which is better can be challenging. Much of the confusion regarding which low carb diet is better centered on the fact that there is a significant amount of overlap between the two diets. But while the overlay is real there are genuine differences as well. Below we’re going to take a close look at both the similarities and the differences between the diets. First a brief overview of each. The Atkins Diet is often called the "Atkins ketosis diet", which you eat as much fat and protein as possible while avoiding foods that are high in carbs. This process has been known to work for many people along with medical proof from proven professionals. The Atkins diet has been highly popularized and it consists of 4 different phases: The Keto diet (read about it in-depth here) was developed nearly a century ago. Like the Atkins diet that came after it (and borrowed from it) this diet relies on drastically reducing carbohydrate intake and entering ketosis where the body is burning fat for energy. There are several accepted variations of the diet: The following table presents a side by side comparison of known issues with the 2 diets so you can better understand the important ways in which they differ. Possible Issue Atkins Keto Carbohydrate Levels With Atkins this changes from phase to phase, starting with drastic reductions followed by gradual re-introduction. Fixed level: Approximately 10% of average consumption. Carbohydrate Monitoring Method Net carbohydrates Total carbohydrates Protein Intake Three 4 to 6 ounce servings of protein daily. Appro Continue reading >>
Keto Vs Paleo Diets: 4 Huge Differences (+ Which Is Best)
Keto and Paleo are two of the most popular diets of the 21st century. But what’s the difference between them? Which one will help you lose weight? Which one will help you heal your health? A Quick Summary of The Differences Between Keto And Paleo: Focus on Ketone Levels: A Keto diet focuses on raising your body’s ketone levels by altering your food choices so you enter a metabolic state called nutritional ketosis. A Paleo diet doesn’t pay attention to ketone levels. Focus on Food Quality: A Paleo diet focuses strongly on choosing whole foods that are nutrient-dense, high-quality, and free from toxins. A healthy Keto diet should also include high quality food, but this isn’t the emphasis. Amount of Carbs: A Keto diet has a very low carbohydrate intake. While a Paleo diet is certainly lower in carbs than many other diets out there, it typically still has a higher carb intake than a Keto diet. Amount of Fat: A Keto diet puts far greater emphasis on increasing your fat intake than a Paleo diet. Although Paleo does encourage eating healthy fats, it’s not typically as high fat as a Keto diet. This is a very brief explanation of the differences between Keto and Paleo, so please keep reading to discover more about both diets. Want to figure out which diet is best for you? We’ll cover that below… The 4 Main Differences Between A Keto And Paleo Diet: Here’s a more detailed breakdown of the key differences between Keto and Paleo: Keto vs Paleo – Difference #1 – A Keto diet focuses on raising your ketone levels. The Keto diet has one main aim: raising your ketone levels so you reach nutritional ketosis. If you’re new to all this, then ketosis might be a bit confusing. So let me explain… What are ketones? Ketones (or ketone bodies) are naturally produced by y Continue reading >>
Adherence To Classic Ketogenic Diet Vs. Modified Atkins Diet In An Observational Cohort (p6.240)
Abstract Objective: To compare the duration for which pediatric patients with refractory epilepsy who were started on these respective dietary treatments remained in treatment in this single-center cohort Background: The ketogenic diet (KD) is an effective treatment for refractory childhood epilepsy but its restrictiveness has limited widespread use. More recently, a modified Atkins diet (MAD) has been shown to similarly induce ketosis with fewer dietary and lifestyle restrictions. In practice, the benefits of both diets are limited by high discontinuation rates. Whether the less restrictive MAD is correlated with longer treatment adherence is unclear. Design/Methods: From 1/2010 – 6/2015, 148 children with refractory epilepsy were initiated on the classic KD (N=70) or MAD (N=78) in a non–randomized fashion as selected by their caretakers with support from the center’s dietitians. Data was collected via retrospective chart review. We performed a Kaplan-Meier survival analysis comparing number of days maintained on the two diets, with further stratification by feeding mode and treatment response (as defined by ≥50% reduction in seizure frequency). Results: Patients remained on the classic KD on average 638 ±490 days, and MAD 348 ±310 days (Mann-Whitney p<0.001). The mean age of children starting KD was 4 ±3.9 vs. 8 ±3.8 for MAD (Mann-Whitney p<0.001). Children assigned to MAD had a lower rate of delayed feeding skills (6.4% vs. 60.9% in KD group; Fisher’s exact p <0.001). The 34 patients who were exclusively formula-fed stayed on the classic KD for 614 ±562 days. When comparing only patients eating solid foods, adherence to KD was longer still (678 ±411 days vs. 348 ±310 days; logrank p<0.001. The trend remained when comparing only those with at least 50 Continue reading >>
What Is The Difference Between Atkins And The Ketogenic Diet?
What Is The Atkins Diet? Developed in the 1970’s by Dr. Robert C. Atkins, the Atkins Program targets anyone whose objective is to lose weight, restore metabolic efficiency (shift from carbohydrate to fat burner), stabilize insulin, reduce inflammation, as well as prevent and manage cardio-metabolic disorders, including the infamous Type 2 Diabetes. The Atkins Program is restricted in carbohydrates and is “optimal” in protein consumption. Additionally, fats are to be consumed from the perspective, “Savor DON’T Smother”(1,2). How Do You Start an Atkins Diet? The Program is structured into 4 quantitative Phases (2). As an individual progresses throughout the 4 Phases of the Program, there is a slow and steady increase in carbohydrates in order to help identify one’s personal carbohydrate tolerance while simultaneously educating individuals on how to make Atkins a lifestyle rather than just a diet. The protein intake throughout all 4 Phases will also be individualized and can be dictated by a variety of factors including height and activity level. Typically, three, 4-6 ounce (men may exceed) servings of protein per day are suggested. If an individual is having difficulty losing weight during any of the phases, a closer monitoring, and perhaps a decrease in protein and/or “net” carbs is advised. Depending on how much weight loss needs to be achieved, in addition to pinpointing one’s carbohydrate tolerance, the amount of time spent within each of the Phases will vary among individuals. What is the Purpose of the Atkins Diet? Through implementation of this carbohydrate-restricted approach, and thus achievement of insulin stability, there is a metabolic switch in one’s energy substrates from carbohydrates to fats. Not only will this result in the utilizati Continue reading >>
The Difference Between The Atkins And Ketogenic Diets
Low-carb diets are nothing new. Science has shown that eating too many carbohydrates, particularly simple and refined ones, is one of the leading causes of excessive weight gain.(1)(2) Two of the most popular low-carb diets today are the Atkins and ketogenic (keto) diets. Apart from being low in carbohydrates, these two regimens share many similarities, but they are not the same. Here’s a closer look at the Atkins and ketogenic diets. Atkins Diet Dr. Robert C. Atkins believed that the major reason that many people are overweight or obese is because of consuming processed carbohydrates, such as flour and sugar. As a result, he developed the Atkins diet, which is low in carbohydrates but high in protein and healthy fats.(5) This regimen aids weight loss because the restriction of carbohydrates forces the body to burn stored body fat instead of the glucose produced from carbohydrates. This effectively puts the body into a state of ketosis. The Atkins diet, however, did not gain widespread acceptance at first because many regarded the idea of consuming high amounts of saturated fats as unhealthy. Eventually, research has proven that saturated fats are harmless, and more than 20 studies over the past 12 years have shown the effectiveness of the Atkins diet.(3) The Four Phases Phase 1—Induction The most important stage of the Atkins diet is the induction phase, which lasts for two weeks. During this period, you need to keep your carbohydrate intake below 20 grams per day. Since the average person consumes 250 grams of carbs a day, the induction period is also the most challenging part of this program. At this stage, your food intake should come from allowed vegetables, meats, poultry, fish, and shellfish. You should also increase your water consumption.(4) As the inductio Continue reading >>
Low Carb Diet Vs. Ketogenic Diet
I’ve been asked by many of my readers to clarify what it means to follow a low carb or ketogenic diet. Because these two terms can mean two very different things, I thought it would be easiest to do a comparison. If after reading this you have more questions, please feel free to reach out. I’m always happy to answer questions or update my post here if something isn’t clear. What is a low carb diet? Generally speaking, the term “low carb” can be applied to any type of diet where you reduce your overall carb intake. This is a very lose term and can mean different things to different people. There is a general consensus out there that eating low carb “usually” means eating between 20 and 100 net carbs per day. That is a very large range, and not everybody will follow those guidelines. The term low carb referrs to simply reducing your overall carb consumption. The number of carbs you eat is totally up to you or whatever diet book you may be reading. A low carb diet does not equal a ketogenic diet. What are net carbs? Net carbs are very easy to figure. All you have to do is look at the nutrition data for whatever food you are eating and subtract the fiber count from the total carb count. Many people choose this method to ensure they get more fiber in an eating plan that could easily cut out fiber completely. There is also some science behind it, but I will leave that to you to google if you like. I don’t like to get that technical around here. What is a ketogenic diet? A Ketogenic diet does equal a low carb diet. A Keto diet is one of many different approaches to eating low carb. It has very specific parameters with the idea being that you put your body into a state of ketosis where fat becomes your body’s main fuel source. It is considered a high fat, mode Continue reading >>
