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 >>
Ketogenic Diet Benefits- Paleo Vs Keto
Support, Inspiration & Recipes for Your Real Food Journey... All Without Judgement! Home Ketogenic Diet Benefits- Paleo vs Keto Paleo vs Keto: which diet should you be doing? This is a guest post by Louise Hendon who has tried many diets in her life, including Atkins, Paleo, and Keto. Today she is sharing about the ketogenic diet benefits and if it could be right for you! Im going to add my exerpience going from paleo to keto at the bottom of Louises post so make sure you scroll to the bottom. You probably already know how amazing a Paleo and real food diet can be. But you might have also come across the Ketogenic diet (AKA Keto) and wondered if you should switch to that instead (especially if youre looking to lose some extra weight). It can be confusing to navigate between these two diets in some ways they seem very similar, but in other ways very different. The confusion can be quite daunting. So, in this guest post Ill strip away that confusion by explaining what the Ketogenic diet is, how its different or similar to Paleo, and whether you should be doing Paleo or Keto or both! The way I think of Keto is that its a low carb version of Paleo. You cut out the sweet potatoes and starchy veggies, sugary-fruits, and honey or other Paleo sugars. And add in more healthy fats and proteins. Struggling with your macros on keto?- heres a link to my favorite macro calculator on the web . In Keto, the emphasis is on decreasing your carbohydrate intake so that your body switches from using mostly glucose for energy to using ketones for energy instead. You can think of these ketones as basically fat hence why people say the Keto diet helps you burn fat. This strategy often helps people lose weight and can also help them get rid of brain fog, hunger, and the tiredness thats often a Continue reading >>
The Ketogenic Diet 101: A Detailed Beginner’s Guide
I’m about to embark on my 3rd time starting a ketogenic diet. I see great results every time I get back to doing keto and I thought I would share this awesome article by my friends over at Authority Nutrition. This article was originally published by Authority Nutrition and is being republished on my website with permission. I couldn’t write a better article so I’m happy they allowed me to republish it for you all. I hope that you consider this way of eating, which is very much Paleo (with the optional addition of dairy), if you need to kickstart your weight loss, like I do (again)! If you would like to use a free Ketogenic meal plan, then check out these free meal plans by I Breathe I’m Hungry or snag the Ketogenic Cookbook. The ketogenic diet is a low-carb, high-fat dietthat offers many health benefits. Over 20 studies show that this type of diet can help you lose weight and improve health (1). Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease (2, 3, 4, 5). This article is a detailed beginner’s guide to the ketogenic diet. It contains everything you need to know. What is a Ketogenic Diet? The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7). Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 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 >>
What Is The Keto Diet? (infographic)
Reset and cleanse your body with budget-friendly & easy meal plan In this post youll better understand what the keto diet is and why it could help you lose weight and improve physical performance.Visit this page ifyoure interested in learning more about what foods are Keto . Weve written a guide to getting into Ketosis fast , check that out too. Think of your food intake in terms of percentages of calories. Estimations: you will need to get70% (or more) of your calories from fat, 20% of calories from protein, and less than 10% of calories from carbs. A ketogenic diets benefits are notlimited to fat loss (though thats one of primary reasons to go keto). When your body goes in to ketosis youll experience better mental health and physical performance.The Ketogenic Diet is similar to strict low carb diets like Atkins (which is ketogenic by accident). However, with keto you must restrict your protein intake and increase your fat intake. Ketosis is whenyour body is being fueled mostlyby fat (and not carbs blood sugar). Whatshappening with your body in ketosis? The body is producing fuel molecules called ketones. Your body is creating an alternate fuel. This fuel is used when blood sugar is in short supply. Your body is using fat to power itself (not carbs). Youll produce ketones if you are consuming very few carbs. Carbs are just broken down in to blood sugar. Its important to note that excess protein is also converted in to blood sugar. To get in to ketosis (lose weight, improve brain function and improve physical performance) you must significantly reduce your carb intake and strictly control (and in most cases: increase) your fat and protein intake. If youre not a perfectly clean eater at the moment and jump in to a keto diet you may at first experience some negative effe Continue reading >>
The Paleo Diet Vs The Keto Diet
These days it seems as if carbohydrates are very much a hot topic in the diet and nutrition word, with some people swearing by them, and others considering them the devil incarnate. In reality, all three macros nutrients: Protein, carbohydrates, and fats, all have one role or another in our diets, it all really comes down to exactly what our goals are and what we’re looking to achieve. For many people, the reasoning behind exercising more and changing their diets is to either lose fat, build muscle, tone muscle, or a little of the above. As far as popular diet plans are concerned, two of the most popular and readily discussed diets are the paleo diet, and the keto, or ketogenic diet, and it is these two diet plans which we’ll be taking a more in-depth look at right here. So, without any further hesitation, let’s get started with a look at the paleo diet. What exactly is the paleo diet? The paleo diet, sometimes referred to as the paleolithic diet, or the caveman diet, is a diet plan which basically requires individuals to consume a variety of foods which are extremely similar to the foods that our caveman ancestors used to consume in paleolithic times, millions of years ago. The reason for this is that it is strongly believed, and there is very strong evidence to back up these claims, that our bodies have not yet evolved enough to be able to process and properly digest certain foods, namely grains and cereals. Think about it, for millions of years human beings used to consume foods that basically had to be hunted or foraged. Because of this, the typical diet of a paleolithic era caveman would consist of fresh meat, fish, seafood, fruits, nuts, seeds, and certain vegetables and herbs. All of that changed around 10,000 years ago when we discovered farming and agricu Continue reading >>
Paleo, Ketogenic Or Slow Carb Diet: Which One Is Right For You?
Kickstarting a new diet can be challenging, choosing the correct diet plan can be even more demanding! These days there is an overwhelming choice of diet plans. For some time the fitness community has gravitated towards the Slow Carb Diet, Paleo Diet and Ketogenic Diet. For those who are looking to improve their lives and lose weight, which one is the best? While all three diets incorporate many of the same foods and even have overlapping likenesses and benefits, each diet has its own function. In this article, well explore the differences between these three plans and to decide which one is best for you! The Slow Carb Diet The Slow Carb diet is defined by 5 rules: Avoid all “white” carbohydrates – i.e. anything made from grains, all corn products, rice, quinoa, white potatoes and bread. Specifically avoid grains, sugars and starches. This does not include any white vegetables or legumes (cannellini beans or cauliflower). This does however, apply to all dairy. Stick to eating the same few meals – this makes it easier to plan. The notion behind this is that anything that is planned tends to be more successful. It also means that we spend less time thinking about what we can eat, sidestepping the very reason that many people fail at diets. Do not drink calories – in a bid to keep all calories nutritious the slow carb diet prohibits any calories from beverages, so no milk, juice, sodas etc. The exception to this rule is one glass of red wine daily. No fruit – with the exception of tomatoes and avocados in moderation the Slow Carb Diet limits all intake of fruit. Fruits tend to have quite a high GI and are considered simple carbohydrates. These are easily digested and raise your blood sugar levels rapidly. Take a day off every week – commonly known as a cheat 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 >>
Is Paleo Ketogenic And Is That A Good Idea?
With the popularity of high protein diets such as the paleo diet in recent days it’s important to delineate advantages and disadvantages to eating this way. From a health perspective it’s hard to beat a common sense approach like eating organic vegetables and lean, organic meats along with water for each meal of the day. In fact, any nutritionist or non-nutritionist alike can benefit from taking that approach. It’s not rocket science. Unless you have special diet needs, I’ll say it again: lean meats and veggies. You can’t go wrong if that makes up most of your diet. But what does it mean to be ketogenic? A diet is “ketogenic” when it is very low or absent in carbohydrates. There is a lot of chemistry behind the term, but the bottom line is that when you’re burning fat as a source of fuel all day long, you will go into a state called “ketosis.” Basically this means you aren’t using sugar for fuel, and that your breath is bad. The latter is a tip for those losing a lot of weight. Ketosis makes your breath rancid. You have been warned. In a study published last month in Nutrition & Metabolism, researchers looked at just over 19,000 people on a protein and micronutrient (vitamins and minerals) only diet – an extreme ketogenic diet. Weight loss was the major result. In fact, after 25 days on this diet, those studied lost an average of 22 lbs., mostly fat and water. In this study, no detrimental effects were noted. Now let’s be honest, most of us will never drink one protein shake, take a multivitamin, and call it a day. But by the above definition, a paleo diet is often also ketogenic. From their macronutrient profile, those on a paleo protocol might not be far off from those in the study. If you’re new to the diet, you might notice some significa 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 >>
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 >>
Autism And The Ketogenic Diet - Why It Can Affect Autistic Symptoms
If you’ve been following our series of things you can do to improve your child’s autistic symptoms at home, then you may have read our article on the Paleo Diet last week. If so, I would recommend checking that diet style out first. Often times, it works well for children with autism and is easier to pull off than the ketogenic diet is, which we’ll be discussing in this article. If you want all the articles from this series in a nicely designed eBook, simply click here and enter your email address. We’ll send it to you right away. What is the Ketogenic Diet? The ketogenic diet is a diet that is low carb, moderate protein, and high fat. This is similar to the paleo diet but differs in how low you need to keep the carbs and how high to keep the fat. A ketogenic diet starves the body of glucose (what carbohydrates turn into in the body and what most humans run off of), to the point that the body starts breaking down fat into ketones. These ketones can be used to run the body like glucose was doing. When people are running on ketones, they are in a state called ketosis. The thing about the Ketogenic diet is that you have to keep your fat very high and typically monitor your blood ketone levels. Like always, I recommend working with a doctor before implementing anything you read on the internet. Isn’t Fat Bad? So this is a very common concern and is an area where there is a lot of confusion around. The first thing to understand is that there are six different types of fats, three of which are good and three of which should be avoided. The Good Fats Monounsaturated Fats This type of fat is most commonly found in avocados and nuts, like almonds or walnuts. Olive oil is another common source of monounsaturated fats. They’ve been shown to raise good cholesterol while Continue reading >>
Is The Keto Diet Safe? Find Out About Ketosis Side Effects
Is the Keto Diet Safe? Find out about Ketosis Side Effects People who follow a ketogenic diet often complain of unpleasant ketosis side effects. Im often asked, is keto diet safe? The answer lies in how you approach keto. I call my approach to the ketogenic diet a well-formulated keto-adapted diet, because it maximizes the benefits while minimizing any unpleasant side effects. Here are a few common side effects of ketosis (and how to avoid them) so they dont happen to you. Low-carb diets often get bad press. And many times, studies show that they dont work. Why is this? Lets dive into the so-called low carb studies. In these studies, the participants were reducing their carbohydrates to 150 grams per day. They also didnt eliminate gluten, and often didnt eliminate dairy. Sure, reducing their carbohydrates from 300 grams a day makes 150 grams look like low-carb, but it isnt! A well-formulated keto-adapted diet will be closer to 30 grams of carbohydrates per day. Cutting out these complex carbohydrates, as well as gluten, is essential in order for you to become the keto-adapted fat burner we all strive to be. One of the best benefits of becoming keto-adapted is the disappearance of the desire for carbohydrates and sugar, but it can take some time. However, if you find yourself indulging in carbs on the weekends, whether it is a beer or a piece of pizza, these indulgences will throw you out of ketosis. This is why I often discuss with my clients the possibility of adding specific supplements: bifido bacteria, 5-HTP, magnesium, and liquid zinc, to help deter those nasty cravings. Side Effect 2: Feeling dizzy, light-headed, or getting headaches Some other common and bothersome symptoms experienced by my clients just starting a keto-adapted diet are headaches, dizzy spells , Continue reading >>
What’s The Difference Between “keto” And Whole 30?
It’s that time of year again. That time, which comes 3 times a year for us at Rocket CrossFit, when dozens of us will band together for a Nutritional Challenge. We used to always do a Whole 30 Challenge, but for the last year, we’ve had several members – Brady and I included – do a Low-Carb, High-Fat plan instead, which is commonly called “keto.” In fact, since doing my first keto challenge 9 months ago, I’ve not gone back. I take vacations off, but other than that, I’ve felt so good, and found it so easy, that I’ve not stopped. But, what is the difference between Whole 30 (and “paleo”) and a ketogenic diet? Carbs. Carbs are the difference. Which translates also into: Sugar. Sugar is the difference. So, as we start this next Rocket Nutritional Challenge, let’s first lay out a few ground rules, and also explore the difference between Whole 30 and Keto, so that you can make an informed decision about what feels best for you, at this moment in time, for your body. (And, not to complicate things, but you can do both. That’s how I did my first round of keto.) KNOW WHY YOU ARE DOING THIS IN THE FIRST PLACE I will never advocate a strict plan of either nutrition or exercise unless you know why you are doing it and it is good for you both physically and emotionally. I will ask “why” until we get to the kernel. Are you doing it to lose weight? Why do you want to lose weight? If it is because someone called you fat, or you don’t fit into society’s little plan for us, or you think that being thinner will make you happier, I’ll ask “why” again. Why do you believe that? Is it based on facts and opinions of someone who has both knowledge and the right to tell you what to do with your body? (Hint, you’re the only person who has that right.) Ar Continue reading >>
What Is The Ketogenic Lifestyle And Diet?
What is the Ketogenic Lifestyle and Diet? Similar to Paleo, Keto is a lifestyle change. Many following the Keto diet adopt a ketogenic lifestyle and intend to adopt long-term habits of reduced carb and sugar intake. It is a high fat and low carb diet meant to reduce sugar spikes and crashes and to transition your energy use from glucose (sugar) to dietary fat through Ketosis. People tend to feel more satisfied when they eat fats, so you shouldnt feel restricted with keto foods. The lifestyle is consistently making food choices that will help you maintain higher energy levels and performance. Wait eat more fat to get skinny and feel more energized? Yup! The basic tenet of this diet is that it changes the type of energy you burn. Glucose is the main source of energy in humans and many other organisms including bacteria through the metabolic pathway glycolysis . If we feed ourselves with plenty of glucose, our bodies wont need to reach into energy stores (stored fat) to fuel us. In a typical American diet, we eat lots of sugars and starches that are quickly turned into glucose and then used for energy. That means we have plenty of glucose to fuel our daily bodily functions and typically have some leftovers. Any glucose that isnt burned turns into adipose tissue or fat. Unfortunately, for many of us in the western world, we eat more than we need and end up with leftover energy, often found in the form of love handles. The focus of the ketogenic diet is restricting intake of sugar or foods that your body will quickly change into sugar so that your body has to look to other sources of energy. That reserve energy comes from fat! So basically eat fat to burn fat. Sounds great right? Who doesnt have a little adipose to burn? This diet doesnt recommend fried foods and canola oil Continue reading >>