Are you looking for a healthy diet, or are you confused between keto and paleo diets? If yes, then this article will help you decide which option is excellent for you.
What is the Keto Diet?
The majority of the human body tissues prefer using glucose for energy. Ketosis is the state of metabolism where the body uses fat calories as opposed to carbohydrates during energy creation for standard body functions to be carried out.
The objective of the keto diet is to induce Ketosis via a calculated change of dietary macronutrients – namely fat, protein, and carbohydrates. The breakdown of the keto diet is:
• Carbohydrates: 5-10%
• Protein: 20-30%
• Fat: 60-80%
The significance of inducing ketosis with this diet is to initiate the metabolic breakdown of fat in the body. Control your macronutrient intake tightly to avoid shifting your metabolism out of ketosis. The diet’s popularity has risen as a result of its potential to help you improve control of blood sugar and lose weight.
What is the Paleo Diet?
At times, the paleo diet is referred to as “the caveman diet.” The principle behind the diet states that health will be promoted when users consume foods that were consumed by early humans. The paleo diet is based on the fundamental theory that modern systems of food, processing, and production techniques are damaging to people’s health.
Therefore, upon adjusting your style of eating to symbolise that of Paleolithic hunters and gatherers, the natural biological function of your body will be better supported and your health and digestion will improve.
In paleo, processed sugar, legumes, grains, and most dairy sources are eliminated. The diet permits foods such as fruits, seeds and nuts, eggs, fish and meat, vegetables, and unrefined oils and fats like butter, tallow, lard, avocado oil, olive oil, and coconut oil.
For the majority of people, paleo is more than a diet, and it concentrates on the environmental impact of food choices, lifestyle practices, and total wellness of the body.
Similarities of Keto and Paleo Diets
Emphasis on Whole Foods
Both diet plans rely on whole-food nutrient sources. A whole food consists of a food which has undergone little processing before consumption. These foods are vegetables, nuts, fish, and meat. That’s why processed sweeteners, oils, and fats are eliminated in both diets.
Elimination of Legumes and Grains
Both keto and paleo diets advise against consuming grains and legumes, but for different reasons. For Paleo, the reason is mainly that legumes and grains contain anti-nutrients and they did not make up the diet of early humans. Anti-nutrients include compounds such as phytates and lectins which can be present in some foods which are plant-based. These foods cause distress in digestion when consumed in a lot of quantities in addition to inhibiting absorption of minerals and nutrients. The keto diet also advises against most legumes and grains due to their carbohydrate content. Consumption of legumes and grains while on a keto diet could shift the body away from ketosis.
Both Eradicate Added Sugar
Paleo and keto diets strongly advise against the consumption of added sugars. For both diets, this falls under their message of avoiding processed foods. However, people under paleo consume natural sugars such as maple syrup and honey. However, keto diet discourages all sugars, both processed and unprocessed, due to their high carbohydrate content.
Both Put Emphasis on Healthy Fats
Both keto and paleo diets encourage consumption of unrefined and healthy fats such as fish, seeds, nuts, and avocado oils. Due to their mono- and polyunsaturated fat content, they benefit the health of the heart.
Both Diets May be Effective for Weight Loss
These diets are popular because they promote the loss of weight. According to research, participants consuming the paleo diet lost 9% of their weight in 6 months. Further reviews of research showed that switching to a keto diet could assist in short-term weight loss.
Differences between the Diets
Keto focuses on Macronutrients While Paleo Focuses on Ideology
Paleo diet heavily focuses on lifestyle choices like exercising in addition to the diet. It encourages a particular exercising style and putting in mental daily activities. Paleo focuses on incorporating short and intense exercises into the routine. Hence, adopting paleo diet for weight loss could be effective.
On the other hand, keto lacks a lifestyle component or ideology and focuses only on macronutrient distribution. Any other lifestyle adjustments are the individual’s choice and not advised by the diet.
Paleo Encourages Whole-Food Carbohydrates
Even though paleo diet advises against some sources of carbs, it still has some carbs as opposed to keto diet. Carb sources in this diet originate from whole foods like unrefined sweeteners, vegetables, and fruits. On the contrary, keto diet advises against all carb sources including most legumes, sweeteners, grains, most fruits, and starchy vegetables.
Keto Diet Allows Some Soy and Dairy Foods
Keto diet encourages consumption of numerous dairy foods. The diet consists of butter, heavy cream, and full-fat yogurt which is unsweetened, among other high-fat dairies. Soy foods like soybeans, tofu, and tempeh are encouraged. Soy milk is, however, discouraged. On the other hand, soy is not allowed in the paleo diet, and the majority of dairy is discouraged.
Conclusion: Which one is Healthier?
Both diets are healthy based on their implementation, but most people find paleo to be healthier. Paleo is more flexible in the choices of foods, and your body can obtain a wide variety of nutrients. Additionally, it encourages a healthy lifestyle due to the incorporation of exercises. Consuming paleo diet for weight loss is more effective. Keto is more suitable for health conditions as it can be socially isolating. Moreover, 25% of the population is sensitive to dietary fat.