There are so many diets out there today, but we firmly believe that choosing lifestyle changes is the healthier, longer-term path. Diets can come and go, just like weight. However, making a conscious choice to commit to a healthy lifestyle will bring you real benefits and results. While there are still many options to consider, we are often asked this question: Paleo or Keto?
Have you ever wondered where these diets come from? Both the Paleolithic and ketogenic diets are deeply rooted in our past, especially the days of our hunter-gatherer ancestors.
The Paleo Diet, often referred to as the “Caveman Diet,” is based on the dietary principles of our Paleolithic ancestors. This diet is all about returning to the nutritional habits of our Stone Age ancestors, consuming foods they had access to such as lean meats, fruits, vegetables and nuts. So when you choose Paleo, think like a caveman!
On the other hand, the ketogenic diet also draws on history, but from a slightly different angle. While it may not be directly related to the hunter-gatherer lifestyle, it was developed in the 1920s as a dietary plan for epileptic patients. This diet focuses on high-fat, low-carb meals that push your body into a state of ketosis, where it burns fat instead of carbohydrates for energy.
Now that we’ve finished our introduction, let’s dive into the raging debate between these two popular diets so you can decide which one is best for you!
What is the Paleolithic?
Paleo may just be the answer to your weight and health concerns. This is a lifestyle that can change your life from the inside out. I’m talking healthy, glowing skin and wrinkles that disappear as fast as weight! Paleo helps improve your muscle tone, boost your mood, and heal your body.
Choosing the Paleolithic lifestyle is all about eating and drinking. This is a healthy, long-term change. Living Paleo eliminates body aches and pains while also fighting fatigue and chronic inflammation. And these are just some of the amazing benefits. Paleolithic lifestyles are:
- full of nutrition
- Anti-inflammatory (drug
- hormone regulation
Embrace the Whole Foods Healthy Paleo Lifestyle
It helps your body reset and rebuild stronger cellular systems. It’s a way of life that brings you back to nature, and simple foods that really do your body good. Foods that are easily absorbed and digested by the body, including:
- vegetable
- fruit
- lean meat
- seafood
- Natural Healthy Fats
If our Paleolithic ancestors were able to thrive on the simplicity that Paleolithic food provided, think about what it would do to your body today. By cutting back on the processed foods, sugars, and starches we take for granted, we’ll live healthier lives with fewer modern-day diseases. The nutritional value of Paleo foods can provide:
- Balance of protein, fat and carbohydrates
- Ability to promote and maintain acid-base balance
- Ample Daily Fiber Boosts Gut Health
- Healthy fatty acid balance (Omega-6 and Omega-3 balance)
- balanced blood sugar levels
Is Paleo safe?
Adopting a Paleo diet can lead to nutrient deficiencies in some people if not properly balanced. Eliminating foods such as grains, dairy and legumes can limit your intake of certain nutrients, so making sure you eat a well-rounded diet is crucial.
What is ketogenic?
The Keto lifestyle requires a daily diet that is high in fat, low in carbohydrates and moderate in protein. It allows your body to burn and use fat instead of carbohydrates for energy. The burning of fat over glucose is known as ketosis.
understand Ketosis and its in ketogenic diet
Now let’s take a deeper look at the science behind the ketogenic diet. When your body enters a state of ketosis, your liver starts producing molecules called ketones. These are acids that your body can use as a source of energy when glucose (from carbohydrates) is scarce. When you follow a ketogenic diet, your body is incredibly adaptable and can efficiently switch to using ketones.
For some dieters, one of the benefits of producing ketones is that it signals your body is burning fat for fuel, which can be a useful weight loss strategy. However, it’s important to remember that this is only one piece of the puzzle, and both diets require a commitment to healthy, balanced nutrition to be effective.
Why keto?
Keto can help you lose weight, balance blood sugar levels and regulate insulin levels. Some people find that Keto is great for their weight loss goals because your body can burn fat even when you’re not physically active. Sounds too good to be true, right? It’s not a passport to living a lazy lifestyle, but it’s good to know that even when you’re relaxing or sleeping, your body is still working hard for you.
Adopting a Keto lifestyle can also bring certain health benefits. Not only does it help improve mood and brain health, but it also provides:
- Enhanced stamina and performance
- Promote metabolism
- Aid in weight loss
- healthy cholesterol levels
- lower risk of heart disease
balance macronutrients inside ketogenic diet
While both Paleo and Keto promote the consumption of whole foods, they have very different philosophies about macronutrients (energy-providing carbohydrates, protein, and fat).
The ketogenic diet, often labeled as a high-fat diet, emphasizes a drastic reduction in carbohydrate intake. On the other hand, the paleo diet focuses on the quality of food rather than the ratio of macronutrients.
On the paleo diet, we encourage you to eat the healthy foods our caveman ancestors ate—meat, fish, fruits, vegetables, nuts, and seeds, including high-carb foods like sweet potatoes. However, beans and grains are not covered. So while it might look like a low-carb diet, it offers more flexibility than Keto when it comes to carbohydrates.
Is Keto Safe?
You may also be asking yourself if Keto is a safe choice. Think again about our ancestors. In many cases, food is scarce, and the next meal is not known. The body goes into natural ketosis to adapt and survive, and they’re doing just fine. Keto can provide your body with many health benefits as long as you know how to choose healthy fats.
Some beneficial Keto foods to choose from:
- wild fish
- grass fed dairy
- avocado
- non-starchy vegetables
- low carb fruit
- pastured meat
- Bone broth of course!
real debate
While Paleo offers a healthy long-term lifestyle choice, there is ongoing research to determine if Keto is a healthy long-term choice. While we’ve seen the dramatic benefits it has to offer, the question of long-term outcomes remains unanswered.
Paleo can help you feel energized and refreshed from the start, while adapting to Keto can often provide an adjustment period that leads to Symptoms of the “keto flu”. Don’t forget, you are reducing your carbohydrate intake significantly. For many of you, this forces your body to adapt to drastic changes.
You may experience cold-like side effects, including:
- Vomit
- fatigue
- Dizziness
- diarrhea
Wondering how to relieve these symptoms? Bone broth contains very few carbohydrates and is sure to help you through this transition.
Noteworthy similarities and differences
Both diets have some things in common. For example, both Paleo and Keto allow you to consume carbohydrates. Considering you’re eliminating processed carbs, both Paleo and Keto are ultimately low-carb options. However, there are some key differences between the two diets.
carbohydrate
First, let’s talk about sweeteners. We all crave a little sweetness now and then, right? But not all sweeteners are created equal, especially when it comes to paleo and ketogenic diets. Paleo allows you to consume natural sugars that Keto does not.
In fact, Keto even eliminates certain vegetables, including potatoes. Since carbs raise your blood sugar levels, your body will no longer be in ketosis. You see, sugar and high-carb sweeteners are a no-go in the Keto world. Instead, you’ll find ketogenic dieters turn to low-carb sweeteners like stevia or erythritol to satisfy their sweet tooth.
For Paleo followers, sweeteners are done a little differently. Paleo advocates consuming natural sweeteners such as honey, maple syrup and coconut sugar. While these sweeteners are less processed than many others, they should still be used in moderation due to their sugar content.
other food group
Now, let’s talk about a few food groups. In both the Paleo and ketogenic diets, some food groups were highlighted while others were conspicuously missing. For example, beans are not advisable in either diet due to their high carbohydrate content.
Healthy fats are the stars when it comes to Keto. Encouraging the consumption of foods rich in good fats such as avocados, olive oil and avocado oil, low-carb fruits and non-starchy vegetables also play a key role.
For Paleolithic people, it’s all about whole foods. Leafy greens, lean meats, fruits and vegetables, basically anything that could have been hunted or gathered by our ancestors, are staples.
Another key difference is that paleo strongly discourages dairy, while keto encourages certain types. Grass-fed butter and Greek yogurt are some high-fat, low-carb dairy options; great for Keto living.
How do I know which one is best for me?
Although there are some similarities between Keto and Paleo, their philosophies are different. Keto focuses on metabolic changes through a science-based approach. Paleo focuses on a holistic approach where your food choices matter more than macronutrients. While both offer great benefits, choose the option that best suits your goals and needs.
Let’s say you’re an athlete who specializes in resistance training. Choosing a Paleolithic lifestyle is best for your goals. It gives you the carbohydrates your body needs to get through these high-intensity workouts. But what if you’re an endurance athlete? Keto makes better choices for you. The high fat intake of the Keto lifestyle promotes long-lasting endurance by using stored fat as an energy source.
When choosing between Paleo and Keto, you’ll also want to consider any current health conditions.If you have any of the following medical conditions type 2 diabetes, the Keto Path can offer you even more benefits. It restricts carbohydrate intake and increases insulin sensitivity, so it is more suitable for diabetics. You know your body best, so choose the path that better suits your needs.
this short term and long term
Many people start dieting with a short-term goal, usually weight loss. But in the long run, it’s important to consider how your diet fits into your lifestyle. A keto diet that emphasizes a high-fat, low-carb diet that can lead to rapid weight loss can be attractive. However, some people have a hard time holding on over time due to its strict carbohydrate restriction.
On the other hand, the paleo diet is often seen as a lifestyle change rather than a short-term diet. Because of its focus on whole, unprocessed foods, it’s often the more sustainable choice for many people. Paleo isn’t just about losing weight—it’s about embracing a healthier way of eating that goes back to our ancestors.
consult a nutritionist or nutritionist
Before you jump headfirst into a Paleo or Keto lifestyle, it can be beneficial to consult a nutritionist or nutritionist. These professionals can help customize a meal plan to meet your individual needs and health goals.
Personalized advice is crucial when it comes to dietary changes, especially if you’re managing a health condition like obesity, high blood pressure, or epilepsy. What works for one person may not work for another, and both Paleo and Keto have different dietary restrictions and recommendations.
A nutritionist or nutritionist can guide you through the nuances of these diets, helping you avoid potential pitfalls and maximize your chances of success.
Ready to make a healthy lifestyle change? We’re here to help you succeed!
