Introduction
Health-conscious individuals start looking for various exercises and diet plans that help to keep them healthy and fit. Diet has an important place in overall well-being, and modern science has many diet plans that can be customized to individual needs. Among them, two popular diet plans are paleo and keto. Although they are confusingly similar, they are not the same. The article briefly introduces the ideologies of each of these diets.
What Is a Paleo Diet?
The paleo diet is short for a paleolithic diet, which denotes eating natural foods that ancestors would have eaten. Since modern-age diseases stem from 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.
What Is the Purpose of the Paleo Diet?
The main purpose of a paleo diet is to take food likely eaten by early humans. The diet is mainly based on the fact that the genes of the present human cannot adjust to modern diets. Farming made food easily available, and it also introduced dairy. Farming also altered the diets of the animals that people eat. The idea of the paleo diet is that alteration in the diet outpaced the ability of the human body to change. This contributes to obesity, diabetes, etc.
What Is a Keto Diet?
The keto diet is short for the 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. In a keto diet, the body goes into ketosis (the result of burning fat for fuel) when carbohydrates are reduced. 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 and is widely accepted across the globe because of its promising results, even within a short period.
What Foods Are Included and Excluded in a Paleo Diet?
Foods to Include:
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Consume fruits, vegetables, eggs, meat, seafood, tubers, fats, nuts, roots, shoots, and seeds.
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The focus is on natural, unprocessed foods, mirroring the diet of Paleolithic ancestors.
Foods to Exclude:
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Eliminate difficult-to-digest foods like cereals, legumes, grains, beans, soy, and dairy products.
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Remove refined oil, sugar, excessive salt, bread, and processed foods.
Benefits:
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Soothes gut issues.
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Reduces inflammation.
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It may aid those with autoimmune diseases.
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It can be helpful for weight management.
What Foods Are Included and Excluded in a Keto Diet?
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The keto diet focuses on specific macronutrient ratios and restricts high-carb foods more than the paleo diet. Additionally, keto includes dairy as a source of healthy fats.
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In the keto diet, strict attention is given to macronutrient ratios in meals, with recommended proportions of 70 to 80 percent fats, 20 to 25 percent protein, and five to 10 percent carbohydrates.
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Unlike the paleo diet, keto restricts several high-carb foods, including:
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Starchy vegetables (for example - sweet potatoes, pumpkin, carrots, yams, and squash)
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High-carb fruits (for example - bananas, pineapples, and grapes)
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Natural sweeteners (for example - honey, maple syrup)
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Dried fruits (for example - raisins, dates)
What Are the Pros and Cons of the Paleo Diet?
Pros:
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Simplified Eating: Unlike some diets, this diet plan does not need to meticulously track macronutrient percentages (fats, proteins, and carbs), making it easier to follow.
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Lifestyle Change: Paleo is more than just a diet; it promotes a broader lifestyle shift by eliminating unhealthy food types and fostering long-term well-being.
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Nutrient-Rich Foods: Focusing on whole, natural foods leads to a diet rich in essential nutrients and eliminating processed, unhealthy options.
Cons:
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Potential Overindulgence: The absence of strict macronutrient guidelines may lead to overconsumption of carb-rich sources, like fruits.
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Limited Weight Loss: While it can contribute to weight loss, especially when carb intake is restricted, it may not be the most effective solution for rapid weight loss.
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Gradual Weight Loss: Any weight loss on the Paleo diet is typically gradual rather than rapid.
What Are the Pros and Cons of the Keto Diet?
Pros:
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Effective for Weight Loss: The keto diet is known for its significant and rapid weight loss results, making it a popular choice for those seeking to shed pounds.
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Measurable Progress: Ketone levels can be regularly measured to ensure a state of ketosis, helping to track and stay on course.
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Health Benefits: Ketosis, achieved by reducing carb intake, offers various health benefits, including lowered blood pressure, improved blood sugar control, weight loss, better cholesterol levels, and enhanced mental clarity.
Cons:
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Restrictive Nature: The keto diet is highly restrictive, which can be challenging to incorporate into a busy daily routine.
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Carb Reduction: Those accustomed to a high-carb diet will face a drastic change, limiting carb intake to just five percent.
Which Diet Is Healthier?
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Both paleo and keto diets can be healthy if used correctly, but in a direct comparison, the paleo diet tends to be a healthier choice for most people.
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The paleo diet offers more flexibility in food choices and provides various options to ensure an individual gets the necessary nutrients daily. It promotes an overall healthy lifestyle.
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The paleo diet is easier to maintain long-term and is less likely to isolate socially due to its food options.
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While the keto diet has its merits and can benefit specific health conditions, it is not suitable for everyone. It requires strict compliance to achieve ketosis, which can be challenging. Additionally, consuming too much saturated fat on a high-fat diet like keto may increase the risk of heart disease.
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Keto's limited flexibility can also make obtaining all the essential nutrients the body needs difficult.
Conclusion
While the paleo diet does not strictly limit carbs, it is essential to avoid excessive carb intake as it can interfere with dietary goals and metabolism. It is a good idea to keep carb consumption in check to get the most out of a paleo lifestyle. A balanced approach that combines elements of both keto (carefully tracking macros and reducing carbs) and paleo (eating natural, nutrient-rich foods) can be a great way to improve health. Remember that the best diet varies from person to person, so consider health, budget, and practicality when choosing the right one.
