The Paleo Guide To Ketosis
Ketosis is a word that gets tossed around a lot within the Paleo community – to some, it’s a magical weight-loss formula, to others, it’s a way of life, and to others it’s just asking for adrenal fatigue. But understanding what ketosis really is (not just what it does), and the physical causes and consequences of a fat-fueled metabolism can help you make an informed decision about the best diet for your particular lifestyle, ketogenic or not. Ketosis is essentially a metabolic state in which the body primarily relies on fat for energy. Biologically, the human body is a very adaptable machine that can run on a variety of different fuels, but on a carb-heavy Western diet, the primary source of energy is glucose. If glucose is available, the body will use it first, since it’s the quickest to metabolize. So on the standard American diet, your metabolism will be primarily geared towards burning carbohydrates (glucose) for fuel. In ketosis, it’s just the opposite: the body primarily relies on ketones, rather than glucose. To understand how this works, it’s important to understand that some organs in the body (especially the brain) require a base amount of glucose to keep functioning. If your brain doesn’t get any glucose, you’ll die. But this doesn’t necessarily mean that you need glucose in the diet – your body is perfectly capable of meeting its glucose needs during an extended fast, a period of famine, or a long stretch of very minimal carbohydrate intake. There are two different ways to make this happen. First, you could break down the protein in your muscles and use that as fuel for your brain and liver. This isn’t ideal from an evolutionary standpoint though – when you’re experiencing a period of food shortage, you need to be strong and fast, Continue reading >>
John Kiefer: Trashing Paleo, Ketogenic Diet Mistakes, & Why It’s Good To Be Wrong
This week we have John Kiefer returning to the show. He’s the man behind two upcoming books– Carb Backloading and Carb Nite, along with several other internet sensations that showcase just how you can have a lot of fun while getting into the best shape of your life. Brace yourself for this podcast, because Kiefer’s ruffling feathers– especially in the Paleo community. He’s been trashing Paleo on his blog recently… hold on, you’ll find out why. But before we get to the show, I want you to know that we just released the Wild Diet Shopping Guide, a handy e-book that shows you how to save money and time while cooking the healthiest possible food for you and your family. If you’d like to check it out, head on over to this page and see what I’m talking about, I think you’ll like it. It’s just $7 bucks for a limited time! Now, on to the review of the week! I love hearing from all of you, about the blog, the podcast, the programs and e-books and especially The Wild Diet! If you don’t have your copy yet, you can grab one anywhere books are sold or from any online book retailer. Once you read it, do me a favor and leave a review like Samantha did—thanks Samantha. Samantha Frost gives it five stars, saying, “I read this book in two days. It was absolutely fascinating and also extremely motivating. It’s definitely worth a read. This is what the paleo community has been missing: less rules and more science.” And that leads perfectly into our podcast with Kiefer. Kiefer sees himself first and foremost as a geek. With a Masters in Physics, a former career in software engineering, and the occasional time wasted working on abstruse mathematical problems, it’s no surprise. But with a personal motto like, “A sound mind in a sound body,” he is also obs Continue reading >>
Most People Shouldn't Attempt Low-carb Diets Like Keto Or Paleo
Sustainable health change occurs not by finding a "perfect" diet — finding is fairly passive — but rather through creating an individualized health "mix." Creating is active, and health is an active process. To create an individualized health mix, you have to learn about the various nutrition options available and parse out the nutritional guidelines that will work for YOU. My personal mix is built upon being aware of what I put in my body, as well as pillars "stolen" from a variety of sources. I limit snacking and aim for a substantial gap between dinner and breakfast — thanks, intermittent fasting. I eat almost exclusively from the "outside of the grocery store" — meaning fresh fruits and vegetables, lean proteins, and good-quality fats — thanks, Paleo, and habits formed while being vegetarian. Plus, I eat what I love in moderation. I call this my "love it rule" — thanks, Weight Watchers for the balanced approach. I use what works for me and ignore what doesn't. Curious what your "mix" is? Earlier, I covered the pros and cons of high-protein diets. Then, I examined the vegetarian versus vegan versus high-protein debate. I've also tackled "low-fat" diets, the Mediterranean diet, and Weight Watchers. Today a smorgasbord of smaller analyses (I only have so much space and the material for analysis is endless): the ketogenic diet, Paleo, intermittent fasting, and meal delivery services. Ketogenic diet The ketogenic diet advocates extremely low-carbohydrate (10-15 grams daily) and high-fat (75 per cent of diet) consumption. The goal is to put your body into ketosis so that it uses ketones as energy. The rationale is that the diet gives you the benefits of fasting — such as fat loss — without actually having to fast. I know I am supposed to be "Switzerland," Continue reading >>
Paleo Vs. Keto: What’s The Difference?
Peas in a Pod, or Beets vs. Broccoli 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 FOOD TYPE PALEO KD Natural meats, poultry, fish (including ‘farmed’ sources) Allowed Allowed Eggs Allowed Allowed Full-fat dairy (cheese, butter, ghee, Greek yogurt, cream – including ice cream) Excluded Allowed High sugar fruit (orange, banana, apple, cherry, grape, peach, pear, pineapple) Allowed Excluded Low sugar fruit (berries, melon, tomato, avocado, olives, coconut) Allowed Allowed Non-starchy vegetables (lettuce, cauliflower, broccoli, c Continue reading >>
What Are Your Options For Not Cooking Your Own Food If You Are On The Paleo Diet?
Yes, but I'm Chinese, so all I have to do is to make my normal stir-fry dishes and not eat the rice or noodles. Grilling steak, baking chicken, or broiling fish are all very easy to do; they are generally much easier than preparing recipes that involve grains, in fact. As far as eating out, I tend to favor buffets that have a good variety, so you can select the foods that work for you. Besides that, I also like Chinese restaurants, steakhouses, burger joints, or Korean BBQ joints. Restaurants in SF are generally supportive of differing dietary needs, so I don't think you'll have any trouble passing on the grains or sugar. Continue reading >>
How A Paleo Ketogenic Diet Can Help You Lose Significant Weight
Trying and trying to lose weight but nothing getting you where you want to be? If this is the all too common problem you face, then it’s time to take a note from Kim Knoch from the Eat Fat Lose Fat blog and her new book, Kick the Weight with Keto, which is all about how a paleo ketogenic diet can help you lose weight. Now I must begin by saying there’s a BIG difference between nutritional ketosis, or “keto” for short, and ketoacidosis. You may have heard of ketoacidosis, which is a serious, medical condition. By contrast, a keto diet is a great way to help you burn fat, rather than glucose, as a source of energy. Kim’s Story Kim Knoch is the first person to admit she has struggled with her weight over the years, and this book about the ketogenic diet is a raw reveal to the struggles she’s faced trying numerous diets, with the highs and lows that will always come with dramatic changes to your lifestyle. Kim documents that she first began a Weston A Price diet some 7 years ago. Although initially seeing some weight loss, Kim soon began experiencing issues including joint pain, wild swings in blood sugar and mood swings. It wasn’t until 2012 that Kim started to employ nutritional ketosis, while incorporating a few things she had had success with through a paleo diet to form her now paleo keto diet. The Fat That Fuels You A paleo ketogenic diet is a high-fat, adequate protein, low-carbohydrate diet where you train your brain to use ketones for fuel instead of glucose. I know what you must be thinking: she wants me to eat a high-fat diet??? Why yes By lowering your carbohydrate intake enough, your body will start to break down that fat for fuel! By following paleo keto, Kim has lost an amazing 40 pounds, and she describes it not just as a diet she’s trying, r Continue reading >>
Keto Vs. Paleo: Which Diet Is Better?
Diet trends come and go, but there are two eating styles that have grabbed hold of the fitness community with vigor. The ketogenic diet, also known as a “keto” diet, and the Paleo diet, often referred to as the “caveman” diet. But if you’re looking to clean up your kitchen, which one is better: keto or paleo? Unfortunately, there is no single answer that works for everyone. The best eating program for you is the one you can stick to for life! So if you want to find out which is better for you, read on to explore the main differences between keto and Paleo to choose for yourself. What is a Keto Diet? A keto—or ketogenic—diet is one made up primarily of fat. Yep, that’s right…fat. If you follow a keto meal plan you’ll consume roughly 70-90 percent of your calories from fat. According to most keto diet plans, you’ll divide the other 10-30 percent of your calories between carbohydrates and protein. Fat loss occurs on a ketogenic diet when your body is forced to burn fat for fuel. When you eliminate most carbohydrates from your diet, your body doesn’t have access to its preferred energy source: glucose. In the absence of glucose, you burn fat for energy and produce ketones, or ketone bodies, as a byproduct. Many keto dieters test for the presence of ketones by using urine strips. When ketone levels are high enough, you are in state of “ketosis.” Will a Keto Diet Help You Lose Weight? While it might seem counterintuitive to eat fat for improved fitness, health or weight loss, the diet generally produces results if you can stay on it. And there is scientific evidence that it works. The eating plan was first developed in the 1920s to help patients with seizure disorders. Researchers found that not only did it help patients reduce symptoms, but many o Continue reading >>
Three Major Differences Between The Ketogenic And Paleo Diets
When I talk to people about the ketogenic diet and lifestyle, one of the most common questions I get asked is, “Is that like paleo?” My usual response is something along the lines of, “It’s like a modified paleo.” And I will typically leave it at that. However, I think it’s important for you to be able to identify the differences between the two, not because one is inherently better than the other, but because I think everyone should be aware of their options. While there are many similarities between paleo and keto, there are at least three major differences. Paleo isn’t necessarily low carb In theory, the idea behind paleo is to tap into the ancient ways of eating, the ways that our ancestors ate. Because several thousand years ago, there were no such things as processed foods and sugar wasn’t readily or widely accessible, people didn’t eat those things. Because people also didn’t have the ability to go buy their food, they had to find it for themselves. That meant hunting and gathering. For pure energy, nothing beats eating fat. It has more energy per gram than carbs or protein. So that means finding and eating fatty animals. So a paleo diet, just like a keto diet, focuses on getting fat and protein as a primary source of energy. However, the big difference is paleo doesn’t avoid potatoes, sweet potatoes, carrots, and other tubers and root vegetables. These particular vegetables fit completely within the paleo framework, but they should be avoided in a keto diet. Paleo’s focus is on tapping into the ancient ways. Keto’s focus is on keeping insulin levels very low and ketone levels really high. So avoiding foods like potatoes and the like is a big difference for keto folks. Paleo isn’t necessarily high fat Wait, didn’t I just say that pal Continue reading >>
Adverse Reactions To Ketogenic Diets: Caution Advised
As the ketogenic diet gains popularity, it’s important to have a balanced discussion regarding the merits of this diet. Let me emphasize right out of the gate that this is not a diet without merits (excuse the double negative); in fact, it has significant therapeutic potential for some clinical pathologies. However, it is also a diet with inherent risk, as evidenced by the extensive list of adverse reactions reported in the scientific literature—and this has not yet been a thorough enough part of the public discussion on ketogenic diets. The AIP Lecture Series is a 6-week video-based, self-directed online course that will teach you the scientific foundation for the diet and lifestyle tenets of the Autoimmune Protocol. This is the first of a series of articles discussing various facets of a ketogenic diet with an inclination toward balancing the discussion of the pros and cons of this high-fat, low-carb, low/moderate-protein diet. My interest in this topic stems from concerns I have over its general applicability and safety, simultaneous with its growing popularity. I feel a moral and social obligation to share what I understand of these diets, from my perspective as a medical researcher. The dangers of a ketogenic diet was, in fact, the topic of my keynote presentation at Paleo F(x) this year (links to video will be provided once available). This series of articles will share the extensive research that I did in preparation for this presentation, including all of the topics covered during my talk as well as several topics that I didn’t have time to discuss (also see the free PDF Literature Review at the bottom of this post). For every anecdotal story of someone who has regained their health with a ketogenic diet, there’s a counterpoint story of someone who derai Continue reading >>
3 Things You Need To Know About The Ketogenic Diet
Once considered detrimental to health and body composition, dietary fat is now making a comeback in the world of diets and nutrition. The Ketogenic Diet – or, Keto Diet for short – is the center of conversation on this topic. Originally used as a method to treat epilepsy, many people are finding long-term health and weight-loss effects from this fat-burning food plan. Here are 3 things you need to know about the Keto Diet: 1.FAT Fat is where it’s at in this diet. It centers around constructing every meal with QUALITY dietary fat sources as the main component. Fatty meats and seafood, avocado, eggs and nuts are all examples of staples in the Ketogenic Diet. The rest of your meal should be comprised of a moderate amount of protein and little to no carbohydrates. 2. YOU DON’T NEED CARBS While glucose via carbohydrates is the most efficient fuel source for the body, it doesn’t need carb in order to survive. With an adequate abundance of fat in the diet, your body shifts into ‘fat-burning’ mode – which means it uses that fat and stored body fat for energy. It’s a process called ‘ketosis’ – which is where the Keto Diet gets its name from. 3. SIDE EFFECTS Many people who adapt to the Ketogenic Diet experience side effects that include: Weight Loss Decreased inflammation Relief from Metabolic Disorders Clear thoughts/heightened ability to focus While this covers the basics, there is SO much more to know about the details and health benefits of the Keto Diet. Article written by: Andi Petty Andi is a CrossFit Level 1 trainer and Paleo enthusiast. She is currently seeking her PNL1 certification from Precision Nutrition. Read more of her work and connect with Andi here. Photo Credit: Eduardo Roda Lopes via Unsplash Continue reading >>
Ketogenic Diet Vs. Paleo Diet: How They Differ
Ketogenic Diet vs. Paleo Diet: How They Differ: They are two of the most popular diets today—and not just for their weight loss benefits. Both the ketogenic and Paleo diet help with reducing inflammation, the culprit for chronic diseases. They have been shown to boost immunity and to aid recovery from autoimmune disorders, and they have been linked to improved mental clarity and higher energy levels. And yes, there is some overlap in their principles, but the ketogenic and Paleo diets are still distinct in a number of ways. Learning and understanding those differences could be the key to finding the right diet for you. I have used both diets as part of a healing plan in my Hashimoto’s healing and recovery since 2010 and they have been very helpful. I find that I combine ideas from both diets while keeping my carbs and sugar intake under control to feel my best. These approaches are a great start for gut healing and weight loss and the principles can be used for a lifetime to maintain good health. If you hot roadblocks work with a practitioner to figure out what other changes you need to make. Purpose For starters, the ketogenic diet aims to push the body into ketosis, a state in which your body burns fat. To get to that point, you’ll need to stick with a program that’s generally low in carbohydrates, moderate in protein and high in fat. It’s also worth noting that this diet was originally developed for disease management and to this day is being used for conditions such as epilepsy. The Paleo diet’s premise: eating the way our ancestors did thousands of years ago—when chronic diseases weren’t as prevalent as they are today— is the key to better health. Thus the diet is focused on making food choices that reflect the fact that people back then hunted an Continue reading >>
Ketogenic & Paleo Diets! Are They Good For You?
Keto Diets or Paleo Diets- Are they effective or is it just another quick fix approach to lose weight? If it is effective, can we follow it in the long term? What happens when we stop following them? What are the cons of following the so-called Paleo & Keto diet? First of all, let us understand what Keto & Paleo is and the basic difference between the two? A Ketogenic diet is a high-fat, adequate-protein, low-carb diet. The Paleo diet consists of meat, fish, fruits and vegetables excluding dairy or cereal products and processed food. A Paleo diet is based on the theory of going back to the ancestral style of eating food where they would hunt their food and eat the unprocessed natural foods. They may not consume the dairy products considering it was for their livestock. Both Paleo & Keto diets are trying to either remove or reduce the carb intake in our daily diet stating that our bodily functions can happen without carbs. Well! That’s partially true. However, one needs to completely understand the importance of carbohydrates in our body before we jump on to the bandwagon of Keto or Paleo thinking it’s the magic quick fix that’ll help us lose weight forever. Carbohydrates are responsible for providing our body with the energy it needs for normal day to day functioning. Besides this it helps us: Generate powerful antioxidants and protect our cells from damage and ageing Helps hormone and immune functions It regularises bowel movements because of the fibre content It cleans the body What happens if you do not have your Carbs? In the absence of carbs, fat cannot be utilised for energy The body may be able to carry out its functions in the absence of carbs however it affects the mind since carbs also help functioning of brain cells and neurons A low carb diet leads to Continue reading >>
Paleo Diet & Ketosis
The Paleo diet is based on foods humans used to eat during the Paleolithic period, which ended 10,000 years ago. The idea is that human genes have evolved to eat particular foods, which have been replaced by many refined and processed foods in our diet nowadays. Advocates of the Paleo diet claim that it is the best one for keeping your weight under control and optimizing health. Video of the Day The Paleo diet focuses on unprocessed and whole foods. Carbohydrates are almost nonexistent on a Paleo diet, since agriculture had not been introduced at that time. Therefore grains, legumes, any food made from flour, as well as dairy products and sugars are excluded from this diet plan. Instead, the Paleo diet is based on an adequate amount of protein from grass-fed meat, free-range poultry and eggs and wild-caught fish. The diet also includes generous servings of healthy fats, including avocado, olives and olive oil, coconut oil, nuts and seeds. Seasonal fruits and vegetables are also part of the foods allowed on the Paleo diet. What Is Ketosis Low-carb diets are usually ketogenic diets because they induce a metabolic pathway called ketosis. When you consume very limited amounts of carbohydrates, the body needs to switch from using carbohydrates to using fat as its main source of energy, as explained by Dr. Michael Eades. By burning fat for fuel, the body produces ketone bodies that can be used by different organs, such as your muscles, brain and heart. Ketosis constitutes a normal metabolic pathway and is not harmful, say diet proponents. Following low-carb diets, such as the Paleo diet, is a good way to induce ketosis and force your body into fat-burning mode. In addition to burning fat for energy, ketogenic diets have been shown to make people feel fuller on fewer calories. Continue reading >>
What's The Difference Between Keto And Paleo Diet? Are They The Same?
Starting a new diet can be a difficult decision. In this day and age, there are many variations of diet plans that you might choose... Too many, to be honest. Recently the paleo and the ketogenic diet have started trending amongst people who are looking to improve their lives and lose weight at the same time. With the rise of these two methods, the question in a lot of people's minds are, "what's better, paleo or keto?" Well, that's a question that we will be answering in this article. But first, let's get into what these two are and what goes into the process before we choose which one has the upper hand. Some of the benefits that you can gain from both of these plans include the reduction of inflammation, increasing your immunity, clear mental status, and decreasing any diseases such as diabetes, cancer and heart diseases. The paleo and ketogenic diet apply the same type of principles regarding losing weight but there are some subtle differences between the two. There are some people that mistakenly think that paleo is the same with keto. It is important that you understand how each of these diets works and how they can positively affect you in both short and long term. When it comes to a long-term plan of diet, both are great choices but paleo is more of a short-term lifestyle than keto is. Both have its advantages in different categories and we will be talking about that right now. Okay, so now let's get into the discussion of what these diets really are before we decide which one of them is actually better. So, will it be keto or paleo? First, Let's Talk About the Ketogenic Diet This type of method involves a very low carbohydrate diet. It is a very famous one because of its variations in terms of benefits from it. This also has other names such as the keto, non-ca Continue reading >>
Primal Fat Burner, Paleo Or Ketogenic? Clarifying The Similarities And Differences
I was recently contacted by someone through Facebook who wanted to know how the idea of being ‘ketogenic’ differs from that of ‘paleo’. The (somewhat loaded) question actually prompted me to write this article. I realized it was important to better delve into not only these two definitions, but also how they each are defined within my own, unique approach to diet and health that “hybridizes”, if you will, certain aspects of these genres. I find myself frequently saying that if there was any one word I could strike from the identifiers of “the paleo diet” or “the ketogenic diet” —or “the Primal diet”, for that matter, it would be the word “THE”. After many years now of mingling in the paleosphere and following the work of multiple ketogenic experts and innumerable adherents of these two dietary approaches, I can tell you that there are almost as many approaches to these generic “diets” as there are persons claiming to practice them. First, the Paleo-thing The most general concept of “paleo” eating is predicated on the idea that we should be basing our diet on those pre-agricultural foods that would have been most readily available to our primitive ancestors. It technically avoids (in the purest sense) most all sources of highly processed foods, grains and legumes and most dairy products. But as with most things, there are a huge number of variations and deviations from this core concept. Butter, cream and cheeses are commonly included in many of the more popularized ‘paleo’ approaches. Some also even insist upon promoting the consumption of other post-agricultural foods such as non-gluten-containing grains, rice, legumes and starchy potatoes (none of which is really defensible from a Paleo standpoint at all). One newer book claim Continue reading >>