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 >>
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, 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 >>
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 >>
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 >>
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 >>
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 >>
Dietary Showdown! Paleo Vs. Keto Vs. Atkins!
DIETARY SHOWDOWN! PALEO VS. KETO VS. ATKINS! Hey there Fit Farmers! As you know, our approach to nutrition and eating here on the farm is all about real food for the real world. Most dieting scenarios end in disaster due to the inability to keep up the restrictive measure of calories or carbs or some other ingredient involved, which is why our approach differs from most most of the mainstream nutritional plans and lifestyles. But what if your specific body chemistry actually responds really well to a particular nutritional plan? Today we’re going to talk specifically about Keto, Atkins and Paleo. Often lumped together under the heading of “low carb fad diets”, these eating methodologies actually have very significant differences. Is one superior? Is one right for your body chemistry? Can they be used as short term “boost measures” to kickstart better health, rest and weight loss? In today’s post we’ll take a deeper dive into each of these diet types and see if we can come up with some answers, so hang on tight! THE PALEO DIET The name of this diet is taken from the Paleolithic period of human development, in which cavemen first began to use stone tools and sharpened points to hunt with, and also began to control and use fire. Regardless of your views on history and anthropology, the theme of the diet is to only eat what foods were available to these ‘Paleolithic peoples’ as they roamed about hunting and gathering — primarily meat, eggs, fish, and fresh fruits and vegetables. This is done in the belief that these are the food sources that humans are best adapted to rather than the agricultural products and processed foods that came much later in our evolutionary span. Critics point out that (if you buy into the historical basis here) human digestive a 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 >>
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 >>
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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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 >>
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 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 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 >>