In this regard, keto and Paleo diets are similar: both avoid added sugars, and both have you eat more nutrient-dense foods, leading to improvements in several markers of health such as blood sugars, triglyceride levels, weight loss and other body factors such as blood pressure and cholesterol.
However, they differ in important ways; while both shun processed food and advocate for a diet rich in vegetables, fruits, protein, healthy fats and nuts and seeds, only one promotes grains and the other strongly discourages them.
What Are the Benefits of Keto?
Both the Keto and Paleo regimens advocate whole nutritious fats from olive, avocado, canola, nut and seed oils; both restrict processed food, as well as added-sugar-rich refined carbohydrates (you don’t have to miss your pastry, just skip the bread: think pastries, not fruit juice).
While both new diets help with weight loss, sugars, blood sugars, heart health and even epilepsy, they might not be sustained by everyone.
Ultimately, be it the Paleo or the keto lifestyle, you should choose the plan that is tailored to your goals and your lifestyle. It is important to make these modifications under the supervision of a dietitian or a nutritionist who can bring your choices closer to healthy foods that are nutritionally more balanced, especially with such radical dietary changes.
What Are the Benefits of Paleo?
The Paleo diet helps in loosening weight by eliminating processed food and sugar. Under the diet, balanced meals are prepared which contain proteins, carbohydrates and natural fat. This gives an energy boost while people are healthy and should eat the natural food.
You will also usually avoid grains like wheat, rye, barley, oats and corn; legumes such as beans; soy products such as tofu and soy milk; peanuts; and certain diary products such as cheese and yogurt, all of which contain antinutrients called lectins and saponins that could cause tight junctions in your gut lining to leak.All of these diets also call for the proliferation of fermented foods, as the living microbes in fermentation can strengthen your gut microbiome, leading to all manner of health-related benefits. Cooking reduces the risks from these risky molecules, but it is best to avoid them whenever possible.
But following the paleo diet could lead you to eat more meat and raise your risk of heart disease. Excess protein intake raises risks of further stress on the kidneys if you have kidney disease, and those with chronic conditions shouldn’t start such tight carbohydrate restriction without seeing their physician. Nutrient deficiencies are also possible — for example, with the extremely low-carb diets, you could lose too much calcium and magnesium if not eating whole grains or legumes every day.
Which Diet Plan Is Right for You?
The keto diet and the paleo diet are two of the most popular low-carb regimens around. They both eliminate carbs from the diet and increase fat and protein levels. Both have grown in popularity over the past several years as answers to meaningful weight loss, as well as potential health benefits.
On the keto diet, you follow a strict regimen to restrict carbohydrates to achieve weight loss via ketosis, and the plan feeds you massive quantities of fat because it claims that you will feel full and satisfied that way. In general, on the keto diet, you fill up on cheese, bacon, eggs and steak. In contrast, on the keto-vegan diet, you restrict yourself to low-carb plant foods – but you’re still eating apple slices and asparagus and baked potatoes with your dinner. Even by the unenlightened standard of weight loss alone, the keto diet sucks, and any softer benefits people espouse on its behalf don’t add up. Greenberg and his expert team, including Vincent Pedre, an integrative doctor based in Manhattan, had wormed their way up to the highest branches of the alternative-medicine lobby.
Nothing is forbidden in the paleo diet and plentiful veggies are encouraged to be nutrient-dense. You can pick whatever variety of meat you fancy and optimally it would be organic, grass-fed and free range. You can also make sure there’s plentiful frutti di bosco (literally fruits of the woods) and remember that most berries have lower sugar levels than other fruits. Before deciding to opt for a new diet or change an existing one, it’s crucial to let your daily habits be approved by a health provider. Any kind of drastic change might require supplementation for some vitamins or minerals if food groups are completely removed.
Which Diet Plan Is Right for Me?
Navigating this grey area between keto and Paleo more easily could be tricky, as supporters of each have their own lively proponents. Both keto and Paleo call for a reduction in added sugars and an increase in good fats from sources such as nuts, seeds, avocados and olive oil, but the keto diet extolls a more strict macro-tracking while the Paleo regime courts more restrictive elimination diets.
While keto may help with autoimmune disorders or diabetes (as can, again, any way of eating), neither diet will be beneficial to everyone. Some diabetics especially will find the blood sugar smoothing and inflammation-reducing benefits of the keto diet really helpful.
For example, as a result of simply omitting these food groups from their meals due to following a paleo diet regime, some individuals may potentially fail to consume ample amounts of crucial nutrients, including whole grains, legumes and some fruits. Finally, it is possible that to meet your nutrient requirements – including protein and micronutrient needs, such as selenium, calcium and phosphorus – you would require more of these foods to nourish your body, and even then you may fall short of achieving your healthy goals. If that’s the case, adding another food group to your paleo diet might be a good idea, and a registered dietitian could help you decide on the proper balance of foods based on your unique needs.
