Atkins Diet Or The Paleo Diet: Which One Is For Me?
Health and weight loss have often been linked with strict, nearly impossible eating regimens. Who hasn't heard of Gwyneth Paltrow’s stringent macrobiotic diet? Luckily for meat lovers, other diets have emerged catering to the tastes of would-be carnivores while promoting weight loss, health and overall well-being. What is the Atkins Diet: Delicious Weight Loss The Atkins diet has been around for decades, often making popular appearances in popular culture. Most recently, Kim Kardashian cited Atkins as the reason for her epic weight loss after giving birth. The Atkins diet centers on depriving the body from quick energy sources to force your system to resort to stored fats for energy in a process referred to as ‘ketosis’. The advantage the Atkins diet has over other diets is its range of desirable foods. Dieters on Atkins can enjoy butters, fats, mayonnaise, fatty meats, cheese and full fat dairy without having to feel guilty. However, there are strict carbohydrate limitations which rule out all fruits and many vegetables – both of which are healthy parts of most diets. What to Eat on the Atkins Diet The Atkins diet consists of four stages: induction, ongoing weight loss, pre-maintenance and maintenance. The first stage is the most restrictive, with less than 20 grams of carbohydrates allowed. The 20 grams must come from greens or low-carbohydrate vegetables such as spinach, cauliflower, asparagus and broccoli. The dieter then slowly introduces other food types, previously not allowed, following a food ladder. Foods allowed in all stages are: Fish and shellfish Poultry, bacon, beef, ham, pork, venison and veal. Non-starch vegetables like greens and mushrooms Cheese, including blue cheese, cheddar, cream cheese, feta, Gouda, mozzarella, Parmesan and Swiss Condimen Continue reading >>
The Ketogenic Diet Vs The Atkins Diet: Is Ketosis Better Than Atkins?
It’s not uncommon for the ketogenic diet and the famous Atkin’s Diet of the 1990’s to get lumped into the same conversation as one and the same. But are they actually different, and is one healthier than the other? Which is more impactful over the long term? There are definitely differences between the two diets, and the real comparison might surprise you! But first, let’s step back and look at them individually. The Ketogenic Diet The ketogenic diet was founded all the way back in 1924 by Dr. Russell Wilder at the famous Mayo Clinic. The diet was initially used because it was discovered to be highly effective in treating epilepsy. The principles of the ketogenic diet are based on eating a specific percentage of macronutrients: high fats (60%), adequate protein (35%), and low carbohydrates (5%), to force the body to use what are called “ketone bodies” for energy. In the absence of carbohydrates for an extended period of time, our liver converts fats into fatty acids and ketone bodies, also just simply called “ketones.” Ketones can then be processed into ATP, which is the energy currency of the cells. Now, an elevated level of ketone bodies in the blood leads to a state known as nutritional ketosis. Benefits of the Ketogenic Diet There are several ways the ketogenic diet can help the health and lifestyles of those who follow it. Here are some of the biggest advantages: Blood Sugar Stabilization The ketogenic diet actively helps to lower glucose levels and improve insulin resistance. Without having frequent carbohydrate intake, blood sugar levels can stabilize more rapidly. Trigger Fat Burning Ketogenic diets can also be very effective for fat loss because they ultimately reset your body’s “enzymatic machinery” to burn fat as its primary fuel source Continue reading >>
Paleo Vs Keto Diet: Which One Is Right For You?
When it comes to burning fat more efficiently, accelerating weight loss, and living an all-around healthier lifestyle, two diets have been on the radar of health enthusiasts: the Paleo diet and the Ketogenic diet. While both diets include many of the same foods and have overlapping similarities and benefits, each has a different purpose. Let’s take a look at how the Paleo vs Keto diets measure up against one another, which one is right for you, and why. Paleo vs Keto: Here’s What You Need to Know Before we compare the similarities and differences of the Paleo vs Keto diets, it’s helpful to know why a person may choose to follow each one. What is the Paleo Diet? When it comes to the Paleo diet — which is based on eliminating grains and legumes due to their phytic acid content — it’s more of a lifestyle choice to focus on eating quality foods that support digestive health (1). Most dairy products are also off limits on the Paleo diet because they contain lactose, which is hard for most people to digest (although some people do include ghee or grass-fed butter). By removing the most difficult foods to digest, the Paleo diet can be therapeutic for gut health, autoimmune conditions, blood sugar balance, and weight loss (2)(3). What is the Keto Diet? On the other hand, the Keto diet is targeted primarily towards those who want to experience dramatic weight loss. However, the Keto diet can also help improve medical conditions such as type 2 diabetes and cognitive disorders such as Alzheimer’s disease (4). In fact, the initial purpose of the Keto diet was to prevent and treat seizures, when it was first discovered in the 1920s (5). But today, the Keto diet is best known as a rapid weight loss and fat burning strategy. The reason the Keto diet promotes accelerated Continue reading >>
Paleo Vs Atkins Vs Ketogenic Diet
Paleo, Atkins, Ketogenic… what the heck is the difference!? The Paleo diet, Atkins diet and ketogenic diet have a lot of overlap - in fact, you can actually be on all three of these diets at once. This overlap makes the three diets very easy to confuse and, it can make your decision on which diet is best for your goals a little bit tough. But, as always, you’ve got a scientist on your side and, today, I’m going to clear up the main difference. Let’s get started! Paleo vs Atkins vs Ketogenic Diet: a Comparison Ketogenic Diet To start off, I’d like to explain to you guys a bit about a biological state called nutritional ketosis. Pay attention, because this is a pretty important concept that may be a major factor in your dietary decision. Nutritional ketosis is a biological state in which your body being using fats, rather than glucose, as it’s main fuel source. In order for fats to be used as fuel, they are converted into ketone bodies, which is the basic goal of the ketogenic diet. Although more complex, cyclical ketogenic diets exist, in which you are cycling in and out of ketosis, with the basic ketogenic diet your body is in a constant state of nutritional ketosis. In order to enter into nutritional ketosis, you must drastically restrict your glucose supply, while concurrently increasing fat consumption so that your body is essentially forced into burning fat as fuel. Your macro breakdown should look something like 60-80% fat, 5% carbohydrates and the remainder as protein. As 1g carbohydrate is equivalent to approximately 4 calories, a 5% carbohydrate intake would equate to approximately 25g carbs daily for someone on a 2000 calorie per day diet. Keep in mind, these numbers are approximations and each person will enter ketosis at slightly different values, 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 >>
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 >>
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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Keto Vs Paleo, Atkins, Whole30, Mediterranean Diet & More
Which Diet Is Best For You? There are literally thousands of diets to choose from, because in one-way or another, nearly everyone has struggled with weight loss, malnutrition, or unexpected changes to their body. Within these many options, some are better for losing weight, while others are meant for gaining weight. There are some meant to help with cholesterol, and even a handful to help get rid of those last unwanted pounds when another diet plateaus. Generally speaking, a diet works best when the dieter is well educated on the meal plan and has a scheduled routine they can follow within their lifestyle. Let’s first discuss the basics of the ketogenic diet and then we’ll compare it to other top diets. What Is The Ketogenic Diet? In what began as a treatment for epilepsy, the ketogenic diet quickly uncovered many other uses for medical professionals to explore. Essentially, it involves lowering one’s carbohydrate intake while upping fat intake. This allows for the body to burn fat as fuel, instead of relying on carbs as fuel. The fats on the diet come from avocados, coconuts, Brazil nuts, seeds, oily fish, and virgin olive oil, but can also come in the form of grass-fed butter, such as within bulletproof coffee. After a few days, the diet causes fat deposits in the body to breakdown for fuel, which means the body has moved into a state of ketosis where it begins to burn off ketones. Ironically, this is similar to what happens after a week of juicing. There is promising research for those in the diet trying to manage diabetes, metabolic health, body composition change or weight loss, but a medical professional should be consulted as ketoacidosis could drastically harm those with type 1 diabetes. Keto vs. Atkins At first, many will think that the ketogenic diet sou Continue reading >>
Switching From Low-carb Or Keto To Paleo
Disclaimer: some people do perfectly fine on very low-carb or ketogenic diets for years and years. If that’s you, great! But if that’s not you, then you might find something useful here. Frustrated by low-carb? Did it stop working for you, or maybe you’re just tired of the intense restriction on everything from carrots to kale? It might be time to try a different tack: instead of focusing only on carbs, try a more rounded Paleo approach. What’s the Difference? On a low-carb diet, the goal is exactly that: to minimize carbs, usually for the purpose of weight loss (although sometimes it’s for other reasons – for example, people who try a ketogenic diet to control epilepsy). On a Paleo diet, the goal is to make appropriate nutritional choices considering your evolutionary history. You can do a low-carb version of Paleo, but just cutting carbs does not automatically make a diet Paleo, and Paleo is about a whole set of food choices, not just carbs. Here’s a chart comparing some key differences: Generic low-carb/keto Paleo Carbohydrate level Low Variable; low to medium. Ultimate goal Typically weight loss (although there are exceptions) Better health (sometimes this includes weight loss) Is soy sauce (containing wheat) allowed? Yes, since the tiny amount of carbohydrate is negligible. No, since wheat is a gut irritant. Is canola oil (containing lots of Omega-6 fats) allowed? Yes, since it has no carbs. No, since Omega-6 fats are inflammatory and unhealthy. Are sweet potatoes (containing significant amounts of carbohydrate) allowed? No, since they have carbs. Yes, since they are full of nutrients and do not contain any toxins or gut irritants. Is tofu (containing soy) allowed? Yes, since it has few carbs. No; soy is full of inflammatory Omega-6 fats and other pro Continue reading >>
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 >>
Paleo Vs Keto Vs Atkins – What’s The Difference?
“ So many diets, so little time but the options are still on the table with the paleo, keto and Atkins diets taking the forefront and you got to choose one. Or possibly tread carefully and skinny dip on various diets all at once. Still, the paleo, Atkins and ketogenic diets carve a fork on the road and picking the right path isn’t exactly something you would want to rush into. Take the time to get to know the diets and read on to find out their differences so you can start your health quest confidently and comfortably. If you take a good look at all the options for dieters these days, you’re bound to be surprised and a little confused. After all, there are so many different diets out there and, every week we seem to hear about another one “guaranteed” to work. And, during this research, it becomes pretty clear that a lot of people do battle to find something that really works for them. Now, you could see this as a lack of perseverance, or perhaps poor execution on the part of the dieters. But that cannot possibly be the case every single time. You also have to look at the diet itself – some are ridiculous, others seem to make sense but have not been based on proven principles. Some, like the ketogenic, paleo and Atkins diet have been very successful and are grounded in sound scientific research. Now, if you are looking at those three in particular, it is hard to tell which is most popular. Just have a look on social media for evidence of how many people follow each of these diets. And, considering that each of the diets is so popular, you might be under the impression that any of them would do for you. And, it’s true, following one of these three diets should help you improve your health and start getting the results you have hoped for. You just need to be Continue reading >>
Paleo And Atkins: How The Diets Stack Up With One Another
Millions of people around the world have lost weight on the Atkins Diet. With a controlled carb intake, dieters burn fat and achieve successful weight loss. While initially holding off on higher-carb foods, Atkins dieters eat more protein, olive oil, avocadoes and other delicious fats that give food flavor—while also enjoying leafy greens and other vegetables. The Paleo Diet is a diet based on what our hunter-gatherer ancestors ate. Within the Paleo Diet, the dieter should avoid dairy, refiner sugars, processed foods, legumes or cereal grains. Similar to the Paleo Diet, Atkins requires dieters to omit food high in sugary carbohydrates and other foods low in nutrients. Both diets are similar in the fact that the both promote whole foods, healthy fats, veggies, fruits and protein. Both diets have numerous benefits and ultimately, the choice is up to the dieter. Below is a brief comparison of foods that are and are not allowed on each diet. Paleo Diet Recommended foods: Fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry and game meat) Fish and seafood Fresh fruits (preferably locally sourced) Fresh vegetables (preferably locally sourced) • Healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed) Foods that are not allowed: Dairy products Cereal grains • Legumes (beans, peas, soybeans, lentils and peanuts, to name a few) Refined sugars Processed foods Potatoes Salt Refined oils (soy, cottonseed, corn, sunflower, safflower and sesame) Paleo Diet: Grass-fed or free-ranging meats and locally sourced fish, seafood, vegetables and fruits are healthier. Grass-fed or free-ranging meats and locally sourced fish, seafood, vegetables and fruits are also more expensive and harder to find. One-size-fits all approach and does not allow Continue reading >>
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Keto, Paleo, Banting, Atkins, Lchf! What’s The Difference?
Banting, LCHF, Paleo, Atkins, and Ketogenic diets, they’re all the same right?, well not quite. Before you even consider giving up your beloved carbohydrates you should have an understanding of what each diet comprise. The basis of these diets is the limitation of carbohydrates, a higher proportion of fat, moderate proteins but most importantly the elimination of sugar, processed foods, grains and legumes. A number of recent studies shows that low carbohydrate diets makes it easier to lose weight and control blood sugar. The first thing you will notice is the higher fat proportion, and before you are hyperventilating you need to understand a very basic fact in Nutrition. The human body is created in such a wonderful way that it could utilize energy from both fats or carbohydrates. By limiting your carbohydrates your body will adapt to use fat as the main source for energy. Remember, this a low carb diet not a NO CARB diet, unless you only eat meat in its natural state and butter you will still consume small amounts of carbs. Yes, lettuce have carbs too, so does bacon and ham due to a sugar and salt solution used in the process to cure the meats. Eggs also contain trace amounts of carbohydrates ( 0.6g per egg) so does dairy products due to the lactose present. The same logic goes for your fat intake on a low carb high fat diet. If you limit your carbohydrate intake you cannot expect your body to function properly without supplying enough fat for energy, unless you are comfortable chewing off your own arm out of hunger. Let’s start with Banting? Banting is a more familiar word for South Africans introduced to us by Prof. Tim Noakes and made popular through his best seller The Real meal Revolution. The LCHF(Low Carb high fat) diet consist of the theory of what early hu Continue reading >>
Keto Vs. Paleo Diets: What's The Difference?
Both the Keto and the paleo diet share their low-carb DNA, but have been developed for vastly different purposes. Thanks to Robert Atkins, low-carb diets are incredibly popular, but two of these diets have been unfairly lumped together. The ketogenic and Paleolithic diets focus on some of the same basic principles, but differ greatly in outcome. The difference: What it Means to be Ketogenic It is important to note that historically the ketogenic diet is a tool for disease management, not weight loss. It is a common dietary intervention for conditions such as epilepsy, for example. The goal is to force the body into a state of ketosis— the process of the body burning stored fat. On this plan, you achieve ketosis through fasting, the reduction of carbohydrates and the increase of dietary fat. A 2004 study published in Experimental & Clinical Cardiology found that long-term adherence to a ketogenic diet may: Reduce body mass Lower blood LCD and glucose Increase the level of HDL or "good" cholesterol The incredible piece here is that this diet actually seems to treat epilepsy very well, but there is a catch; it's incredibly difficult to tolerate. According to WebMd, the diet prescribes that dieters to consume three calories of fat for every calorie of protein or carbohydrate. That's a lot of fat. WebMd explains: "A meal might include a small portion of chicken, a little bit of fruit, and a lot of fat, typically butter or cream. Frankly, it's a difficult diet to swallow. What is the Paleolithic Diet? The Paleo plan focuses more on eating meat under the assumption that early cave dwellers had limited access to grain and greens, and thus were "made" to eat a diet primarily composed of protein. Practitioners of this plan focus on getting energy from animal products that are h Continue reading >>
The Difference Between The Keto Diet And The Atkins Diet
The Ketogenic Diet has a few diets that fight for its low-carb virtue: the Atkins diet and the Paleo diet. People on the Atkins diet may try to convince you that it’s no different. Advocates for the Paleo will try to convince you that it is healthier. Read on for important descriptions of the difference between the keto diet, Atkins diet and Paleo diet. Or scroll to the bottom of the page for a simplified summary table. In honesty, the difference between the keto diet and Atkins diet may seem small, but the results are big. Yes, they are similar in the fact that they are both low carbohydrate diets. Limiting carbs is the main goal on Atkins diet, not eating high fat like on the keto diet. You will still restrict a lot of the same foods like fruits, starchy vegetables like potatoes and moderate carb vegetables like tomatoes. In the Atkins diet you are also not watching your protein consumption which can be detrimental to entering ketosis (fat burning mode). Entering ketosis may be a side effect of the Atkins diet- but only if you are careful with protein consumption. Eventually you will be putting more and more carbs back into your diet, which will definitely be detrimental to ketosis. Is the Atkins diet easier than Keto? Maybe, especially for newbies just starting out. In Atkins you would only have to pay attention to the carbohydrates (and total calories if weight loss is the goal), while eating whatever ratio you want of protein and fat. But with the Keto diet, you will be paying attention to fat, protein and carbohydrates (and again, total calories if weight loss is the goal). A few key things to remember when choosing between the keto diet and Atkins diet: On Atkins, your goal will not be entering ketosis like on the keto diet Ketosis from the keto diet has a lot Continue reading >>