Are you considering going on a diet? Paleo or keto - which is better? Here is everything you need to know about both the diets so you can compare and choose what is best for you.
If you are someone who is health-conscious, you must be aware how popular paleo and keto diets are. Although they are confusingly similar, they are not the same. Let us first go through a brief introduction to the ideologies of each of these diets before getting into the details.
Paleo diet is short for paleolithic diet which denotes eating 'natural' food in tune with what our stone-age hunter-gatherer caveman ancestors would have eaten. Since modern age diseases stem from us eating too much processed, man-made food with too much salt and preservatives, these are the very things that are to be avoided on a paleo diet.
Keto diet is short for ketogenic diet. It was a diet initially created to prevent seizures in those with epilepsy. There were reduced incidences of seizures when patients with epilepsy went on fasting periods. This prompted more research into why that happened. And the answer was found to be the body going into a state of ketosis (the result of burning fat for fuel) when there was reduced availability of carbohydrates. So, here the focus is on eating a low-carb high-fat diet which teaches the body to burn fat instead of glucose. It is now used more as a weight loss tool.
It is a diet where you exclude food items that are difficult to digest by the body. It involves removing cereals, legumes, grains, beans, soy, dairy, refined oil, refined sugar, excessive salt and processed foods from the diet.
Foods you can eat include fruits, vegetables, egg, meat, seafood, tubers, fats, nuts, roots, shoots, and seeds.
This diet is said to comfort those with gut issues, inflammation, autoimmune diseases and weight issues.
The typical keto diet advocates strictly watching the ratios of macronutrients (carbohydrates, proteins, and fats) in every meal. The recommended ratio is 70-80 % of fats, 20-25 % of protein and 5-10 % of carbohydrates. Some high-carb foods that are allowed in a paleo diet but a strict no in keto diet are starchy vegetables (sweet potatoes, pumpkin, carrots, yams, squash), high-carb fruits (banana, pineapple, grapes), natural sweeteners (honey, maple syrup) and dried fruits (raisins, dates).
But unlike paleo, keto is not hard on dairy. In fact, it is seen as a good way to get the fats in.
Since paleo diet does not restrict carbohydrate intake, the emphasis is not on keeping track of ratios. So, there have been instances of people indulging in high-carb paleo-desserts which beats the purpose of a diet. Carbs are not essentially bad, but too much of it can derange your metabolism.
Hence, even with paleo, there is a need to restrict the amount of carbs if you really want to achieve maximum benefits. Thus, a combination of keto (tracking macronutrients and keeping carbs to a minimum) and paleo (eating nutrient-dense natural, healthy foods) would be an ideal balance and key to good health.
For more information consult a paleo diet specialist online --> https://www.icliniq.com/ask-a-doctor-online/nutritionist/paleo-diet
Last reviewed at:
31 Aug 2019 - 3 min read
Query: Hi doctor, I have been following paleo diet for the past 20 days. I have attached my reports here for your reference. Kindly review my report and let me know your feedback. Read Full »
Query: Hi doctor, I am a 40 year old female, and I weigh 88 kg and my height is 160 cm. I am a vegetarian but I eat eggs. I am planning to start paleo diet to reduce my weight and before starting the diet, I got a blood test done. I am attaching my reports. Please suggest a vegetarian diet chart. What ty... Read Full »
Query: Hello doctor, I am suffering from constipation. Stool is so hard and has got stuck in the colon. I am on keto diet. So, fiber intake is low which may be the reason. Is there any medication or laxatives that I can take? Read Full »
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