Why Paleo And Ketogenic Diets Are Great For Your Gut
They've been clinically shown to fix abnormal, excessive brain cell activity, reverse unwanted changes in insulin in the body, and help people maintain a healthy weight.1,2 But did you know that low carb/high fat diets, like the paleo or ketogenic diet, are also good for your gut health? While not designed specifically with gut health in mind, they do include many elements that make your microbes happy. But before we dive into that, let's start by reviewing what paleo and ketogenic diets actually are, since there are some popular misconceptions out there. The Basics of Low Carb/High Fat Diets Do a quick Internet search and you'll come up with a library's worth of information on these types of eating plans. Both diets have many nuances and sub-cultures of fans, which is why there are some debates on how to define them. Small differences aside, the main point is that, in their simplest forms, both paleo diets and ketogenic diets are high in fat, moderate in protein, and low in carbs. They share several similarities––for instance, the reduction in carbs on both these diets gives your body a break (because there's less sugar to deal with), and helps your body relearn to process sugar appropriately, normalizing your blood glucose levels––but there are also a few key differences. What Is a Paleo Diet? The paleo diet focuses on eating the way our ancestors did and avoiding those things they wouldn't have had access to, like processed sugar, most grains and legumes, vegetable oils, and anything made with artificial ingredients. Basically, if it looks like it was developed after the agricultural revolution, it's probably off the menu. People on this diet tend to eat lots of fresh, non-GMO vegetables and fruit, high quality meat and fish, and fats like ghee, avocado, or p Continue reading >>
Paleo Diet Versus Ketogenic Diet
In the world of diets it’s hard to pick the one best suited for you. This is why it’s important to understand each diet and how each one can help you achieve your goals. Both the Paleo diet and ketogenic diet have been increasing in popularity. Although you may have a broad understanding of them, before you start either one it’s good to understand them in-depth. Here we compare these two popular diets to reveal their similarities and differences so you can make an informed decision. What is the ketogenic diet? Typically when a person starts a diet the reason is to lose weight. The ketogenic diet has been praised for its ability to promote quick and effective weight loss. But how you ask? Well… The premise behind the ketogenic diet is that the body will use its own fat-burning abilities to lose weight within 10 days. Although this may be appealing it’s important to know that some consider this diet to be dangerous. On the ketogenic diet you are restricted to a low or no-carbohydrate meal plan. By doing this the body goes into a state called “ketosis.” When we consume little to no carbohydrates molecules called ketones build up. The process of ketosis restricts conventional sources of energy – carbohydrates – so the body begins to use its own fat supply to produce energy. The nutrient intake on a ketogenic diet 70-75% of calories from fat (calorie counting is optional) 20-25% from protein 5-10% from carbohydrate on a daily basis Difference between Paleo diet and ketogenic diet The Paleo diet works on the premise of eating like our ancestors – or cavemen. The diet restricts artificial food and uses only organic, free-range, natural items. Food item wise, the Paleo diet is similar to the ketogenic diet as it limits the use of carbohydrates, but differs a Continue reading >>
What’s The Difference Between Paleo And Keto?
Both diets are effective, but would you rather give up cheese or fruit? If you’ve spent 15 seconds in a CrossFit box, you know what Paleo is. If you’ve spent 30 seconds, you’ve probably already cooked your first batch of Brussels sprouts and bacon on a bed of purple potatoes. But what is this “keto” thing that’s popping up all over the Internet (and in many a CrossFitter’s kitchen)? The staples of the two diets are actually pretty similar, and the limitations line up almost exactly. People on both diets are constantly eating butter by the pound — in their coffee, on their steaks and sometimes on its own like a slice of quadruple-cream brie (hold the cracker). Paleo vs. keto The real difference is why you restrict what you eat. Let’s start with Paleo. The goal is to eat the way people ate when our digestive systems were evolving. This means you want whole, unprocessed foods and no grains. Essentially, Paleo prohibits all the products of modern farming, which has evolved faster than our bodies. It’s a bit more complicated than that, but you get the idea. The high levels of protein in a Paleo diet make it ideal for anyone serious about building muscle. Plus, it makes you feel damn good. Keto, on the other hand, is for serious body hackers. This is for all of you out there who are looking past the community of CrossFit, beyond the easier-to-understand shorthand rules of the Paleo diet. Keto is all about ratios — high fat, moderate protein and basically zero carbs. We’re scientific about our WODs, so let’s get scientific about our nutrition, too. Interestingly, because of the “no grains” rule, a lot of Paleo eaters tend to consume few carbohydrates anyway and might actually find themselves eating ketogenically without realizing it. The true litm 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 >>
Paleo Vs. Keto: Whats The Difference?
People may assume all low carb diets are equal in their nutrient contents and physiological benefits. This is far from the truth, and the resulting confusion has distracted us from fully understanding how best to apply carbohydrate-restriction to improve individual well-being and function. 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 resulting 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: 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 brains primary fuel Natural meats, poultry, fish (including farmed sources) Full-fat dairy (cheese, butter, ghee, Greek yogurt, cream including ice cream) High sugar fruit (orange, banana, apple, cherry, grape, peach, pear, pineapple) Low sugar fruit (berries, melon, tomato, avocado, ol Continue reading >>
Paleo, Banting & Ketogenic Diets: All You Need To Know
There has been much talk about the Paleo, Ketogenic and Banting Diets. At Nutriseed, one thing is for sure, we are fans of all them and the healthy lifestyle associated with each. We have been asked repeatedly about each of them, their differences and similarities, merits and drawbacks. Here, once and for all, we’d like to debunk exactly what each of these involves, and which way may be right for you. We don’t see these as ‘fads diets’; some date back as far as the 1800’s! One thing for sure, if you are looking to make strong lifestyle changes, achieve your fitness and health goals these are 3 mindsets of eating that may help you get there. The Paleo Diet What is the Paleo Diet? The basic premise of the Paleo Diet is to consume the foods that date back to the pre-agricultural hunter gatherers. Thus, it promotes foods that are predisposed to our genetics. Studies have shown that modern-day diets of refined foods, trans fats, and sugars, are a major source of various degenerative diseases including diabetes, heart disease and obesity, (hardly surprising, right?). The Paleo Diet, unlike many others (but similar to the Banting and Ketogenic Diets), does not restrict calories or involve portion control. So in essence, you can eat as much as you like… of the correct foods. The Paleo Diet is structured on the following precepts: High protein intake Protein typically represents 15% of the average western diet, which is far lower than the 20-35% found in hunter-gatherer diets. Lean meats, seafood and other animal products are staples of the modern Paleo diet, helping you to feel full and satisfied, grow strong muscles and healthy bones. Low carbohydrate intake Key carbohydrate intake comes from non-starchy fruit and vegetables, and represent around 35-45% of your dai 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 >>
Keto 101: Ketogenic Diet & Ketosis For Beginners
The term “keto” has become a buzzword in the health and nutrition world lately. There are keto snacks out there, you may have seen keto-friendly meal preps popping up, and some people are trying out the keto diet. But what is keto? “Keto” is shorthand for ketogenic, which describes a particular kind of diet and lifestyle. Many people know it as a high fat diet, which may sound a bit strange… It sure sounded strange to me when I first heard of it! We generally associate the word “fat” with fat on our bodies, but fat is also fuel. Dietary fats from whole foods provide our bodies with energy—but those fats that we eat actually aren’t the main cause for gaining more “fat” on our bodies. There are many factors at play with weight gain and weight loss. It’s more complicated than “calories in, calories out,” and the idea that “fat makes you fat,” is wholly inaccurate. The ketogenic diet challenges these old beliefs, and it can get pretty confusing. That’s why I’ve compiled all of my learning and research into a Keto 101 video, to help break down the basics of the keto diet! There’s a lot to learn and it’s only an introductory video, but, if you’re curious about how a ketogenic diet works and the science behind it, it’s a good place to start. Even if you’re not interested in trying out the keto lifestyle for yourself, understanding ketosis is a great way to learn more about how our bodies function. I’ve summarized the main points here, but check out the video for more detailed information and useful resources about keto, ketosis, and the ketogenic diet! DISCLAIMER: The Keto 101 video and this blog are educational resources. I am not advocating for or against keto diets, and I am not claiming that a keto diet is either “right” Continue reading >>
Do Ketogenic Diets Have A Place In Human Evolution?
Part 1: How to think about ketogenic diets within human evolutionary history In the past decade ketogenic diets in humans have started to attract the attention of a few forward thinking researchers as well as a small number of online health enthusiasts. In any diet there are three main elements called macronutrients – fat, protein and carbohydrate. On a ketogenic diet most calories come from fat (65-90%), a moderate amount from protein (<10-25%) and a small amount from carbohydrate (0-15%). A ketogenic diet is often mistaken for a high-protein diet. This is not accurate. A ketogenic diet means eating food that produces ketones, a kind of molecule in the blood that provides energy, like glucose does. Producing a high enough level of ketones is called being in ketosis and it is a metabolic state in which the body relies much less on glucose. The who’s who of low-carbohydrate ketogenic research, headed by Accuros et al. in 2008 (1), defined ketogenic diets as containing <10% of calories from carbohydrates. There are two reasons that I prefer to give a range of 0-15%. First, scientists have not fed large populations in a controlled manner to see how much of each macronutrient is needed to shift more than half of them into nutritional ketosis (we lack empirical data on this). This is complicated by that fact that different people get into nutritional ketosis more or less easily because of various factors, like their level of insulin resistance for example. Second, scientists have not yet defined what the nutritional ketosis threshold is exactly, despite their being good approximations. Before exploring the appropriateness of ketogenic diets for humans, I’d like to justify why I approach questions of human health and nutrition the way I do by introducing 2 concepts; evo 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 >>
What Are Core Differences Between The Paleo, Keto And Bulletproof Diets?
0 As it is January and it’s the start of a new Year- I’ve seen many people start new diets or ways of eating. Because I’ve been eating Paleo for over 6 years, and now have adopted eating Keto with aspects of Bulletproof- I thought I’d share what I’ve learned if you are considering making a lifestyle change or just want to shed some pounds. I would like to stress that this is a lifestyle choice- when you start digging into the “why” behind eating Paleo and keto, you realize that the modern diet is full of crap that is terrible for you. At all costs you should avoid grains and processed foods! This doesn’t mean that you can’t occasionally eat these foods (trust me, I fall off the bandwagon sometimes), but you will feel much better when you adopt this style of eating as a lifestyle versus a short term “diet”. I eat Keto about 80% of the diet and then Paleo on the weekends, etc or when I am craving a little sugar or carbs. Because I can’t control myself around sugar it is best for me to eat a diet that eliminates it (Keto) because I have a hard time eating it in moderation. Paleo, at a Glance: Based on the idea of eating how our ancestors ate. The core idea behind eating Paleo is that our bodies have not adapted to eat our current grain based diet and that we are meant to subsist mainly on (grassfed/organic) meat, fats, veggies and some fruits/starches in moderation. There is a big emphasis on quality of what you are putting in your body. There is a ton of genetically modified and processed crap in the modern diet and the principles of Paleo (and Bulletproof) stress eliminating these foods. Research also suggests that the grains in today’s modern diet are so highly processed they do way more harm than any good, and that a lot of today’s modern di 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 >>
Why The Paleo Diet Is The Best Low-carb, Fat Loss Diet
It’s officially 2015, the New Year is upon us and with it many resolutions to lose weight and get into shape. With so many magazines and websites filled with latest fad diets, how do you know what diet really works best? The good news is the scientific research is actually quite clear with respect to the ‘best diet’ for not only promoting fat loss but also improving your overall health. A low-carb diet (LC), or its cousin the very low-carb ketogenic diet (VLCK), are head and shoulders above the rest when it comes to promoting weight loss and upgrading your health. A low-carb diet is typically classified as a diet consisting of 100g of carbs or less per day, whereas a very low-carb ketogenic diet is generally 50g of carbs or less. (It’s called a ketogenic diet due to the ketone body by-products produced when the body switches over to primarily fat- burning for fuel.) Practically, adopting a LC or VLCK diet entails decreasing your intake of starchy carbohydrates while increasing your consumption of tasty lean proteins, healthy fats, nutrient-dense veggies and whole fruits. For some this might be a whole new approach to eating, for others something you’ve experimented with in the past. How do low-carb and very low-carb ketogenic diets work to promote weight loss? There are numerous physiological mechanisms at play. Let’s take a closer look. A low-carb diet dramatically improves your blood sugar control and the function of your blood sugar hormone insulin.1 After you eat a meal, insulin’s job is to get the sugars from your bloodstream into your cells. The more overweight or out of shape you are, the greater the amount of insulin your body produces to get the job done. This leads to higher insulin levels in the blood, which directly blocks your capacity to burn Continue reading >>
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The Difference Between The Ketogenic Diet Vs. The Paleo Diet
If you are wondering what the difference is between the paleo diet and the keto diet, this post helps to break it down so you can make the right choice for your body. As with any new diet regimen, be sure to speak with your doctor. We’re all looking for ways to eat well and to eat within a budget, too. Two diets—one of them created as a medical response to a disease, the other as a claim to ancient roots of humans—have gained traction in any discussions about nutrition and eating. Let’s take a closer look at them. Ketogenic diets are the eating plans that many people with epilepsy use to help try to reduce the frequency or severity of seizures. The diets help to starve the body of unnecessary carbs, forcing the liver to generate something called ketos, which are released into the bloodstream instead of sugars. Paleo adherents, on the other hand, claim to be eating the same things that our ancient ancestors ate around cave fires (and that they killed themselves). While the diets bear some similarities to one another, they are also different in key ways. This graphic explains it. image credit: Continue reading >>
The Ketogenic Diet: Does It Live Up To The Hype? The Pros, The Cons, And The Facts About This Not-so-new Diet Craze.
If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is. Want to listen instead of read? Download the audio recording here… ++++ Wouldn’t it be awesome if butter and bacon were “health foods”? Maybe with a side of guacamole and some shredded cheese on top? “I’m doing this for my health,” you could purr virtuously, as you topped your delectably marbled, medium-rare steak with a fried egg. Well, many advocates of the ketogenic diet argue exactly that: By eating a lot of fat and close to zero carbohydrates you too can enjoy enhanced health, quality of life, performance, brain function, and abs you can grate that cheese on. So, in this article, we’ll explore: What are ketones, and what is ketosis? What, exactly, is a ketogenic diet? What evidence and scientific research supports the ketogenic diet? Do ketone supplements work? Is the ketogenic diet or ketone supplementation right for me? How to read this article If you’re just curious about ketogenic diets: Feel free to skim and learn whatever you like. If you want to change your body and/or health: You don’t need to know every detail. Just get the general idea. Check out our advice at the end. If you’re an athlete interested in performance: Pay special attention to the section on athletic performance. Check out our advice for athletes at the end. If you’re a fitness pro, or interested in geeking out with nutritional science: We’ve given you some “extra credit” material in sidebars throughout. Check out our advice for fitness pros at the end. It all started with the brain. If you’ve called Client Care at Pr Continue reading >>