What’s the difference between Paleo Diets and Keto Diets?
We live in an innovative remarkably ever changing technological age. If you have access to the internet (which everyone should because per the UN its our human right) you know the overwhelming amount of information we have access to. With this new found access of information people are taking their health and education into their own hands. People are learning ways to stay fit, stay healthy and creating lifestyle eating choices like Keto and Paleo diets.
Over the years we have seen and heard of multiple fad diets. I’ve found that the Paleo and Keto diets seem to remain and these lifestyles have remarkable effective results—ranging from fat loss to reducing inflammation to reducing the risk of cancer (learn more about the cancer diet).
In our experience, there are a lot of questions and confusion on what constitutes a paleo diet vs keto diet. This article will break down the difference between the two diets and help you decide which might be a good option for you.
The Paleo Diet
The Paleo diet concept was born through the observations of dozens, if not hundreds, of anthropologists and medical explorers. They realized that hunter-gatherer groups were largely free of modern degenerative diseases. Even with the lack of modern medicine these groups were outstandingly healthy. While these they suffered from high rates of infectious disease, injury, and childbirth complications these groups were largely free of obesity, type 2 diabetes, autoimmunity, heart disease and neurodegeneration.
Perhaps if we paired our modern medicine with a diets that our ancestor shared maybe we can create magic (well not really magic but rapid weight loss, increased energy level, the improvement of cognitive brain functions and more. Read more…
What can I eat on a Paleo Diet
I think the easiest way to understand the Paleo is understanding what you can not eat. the paleo diet suggests one should generally minimize or avoid: grains, legumes and dairy.
Most common allergens generally come from the grains and dairy category. For example, most people do not do well with most grains, especially ones containing gluten, like wheat. This is because these foods are relatively new to our species and therefore may present problems for some people.
We have food that many people find they feel, look, and perform better when eliminating at least some of these foods. There are examples of populations who are remarkably healthy who consume any or all of these foods. Maybe the one consistency is general health begins to decline when highly processed foods (sugar, refined grains, seed oils) displace traditional diets…
The sum up the Paleo diet, this diet is comprised of lean meats, seafood, fruits, vegetables, roots, shoots, tubers, nuts, and seeds.
The Ketogenic Diet
There are five variations of the Ketogenic Diet which have been published in medical literature as effective treatments for diseases such as epilepsy, cancer, and Alzheimer’s. The original Ketogenic Therapy, known as the classic Ketogenic Diet, or classic Keto for short, was designed in 1923 by Dr. Russell Wilder at the Mayo Clinic for the treatment of epilepsy. Classic Keto carries a 4:1 ratio, which means that there are four parts fat for every one part protein and carb. 90% of calories come from fat in a classic Ketogenic Diet, while 6% come from protein, and 4% come from carb. The main difference between the five types of Keto Diets is this macronutrient ratio.
All Ketogenic Diets are high in fat, adequate in protein and low in carbohydrates. This combination changes the way energy is used in the body, converting fat into fatty acids and ketones in the liver. When there is an elevated level of ketones in the blood, one is in a state of ketosis, which has a variety of therapeutic benefits for the sick and healthy. In addition to the macronutrient ratio, the frequency of eating can influence ketosis. More specifically, a practice called intermittent fasting, which reduces the window of time a person eats throughout the day, can help in obtaining and sustaining ketosis. When the eating window is shortened, the body is forced to access energy from its own fat stores rather than calories directly from the diet. Read more…
What can I eat on Keto Diet
The bottom line is the keto diet focuses on carbohydrate restriction, 20-30g of effective carbohydrates per day composed ideally of low glycemic load, nutrient dense vegetables. You need adequate protein, then add fat based on needs and goals (if your goal is to lose bodyfat, we then lower the fat consumption and only add it for flavor).
Paleo & Keto Bottom Line
Simple remember these things you continue to explore or embark on a new way of eating:
Regardless of the dietary approach (paleo, keto, vegan etc.) your #1 focus is eating whole, unprocessed foods with an eye towards nutrient density.
As powerful as both a paleo and keto diet may be, they are tools and as such are best used to address specific needs. No need to try and turn them into one-size-fits-all solutions.
Although iCook is tightly associated with the Paleo & Keto diet, we’ve found there still can be some issues that may arise. We do and recommend the following:
Assess an individual for carbohydrate tolerance and set daily carb intake to support this situation.
Recommend an elimination of the commonly immunogenic foods (typically grains, legumes, and dairy). Folks remove these foods for 30 days, reintroduce and assess for things like mental clarity, physical performance, sleep quality, and ability to go extended periods between meals without suffering cognitive impairment or performance problems.
I hope this helps you better understand what the paleo and ketogenic diets are (and are not) and how they are similar in ways but very different.