The Ketogenic Diet and Paleo Diet are two of the most popular weight loss diets, and you'll find that they both have a lot in common! They both promote a diet low in carbohydrates and processed food and an increased in intake in protein, veggies, and other natural foods. Many people have tried both diets and seen great success in their weight loss efforts.
But which is better? Are either of the diets more effective than the other? Most importantly, is it the diet YOU should try? Read on to find out everything you need to know about these two diets and how they stack up against each other…
The purpose of restricting your intake of carbs is to create a metabolic state called ketosis. It causes the body to use fat as a source of energy instead of glucose (aka carbs) in the blood and liver. When carbs are restricted low enough, the body produces ketones which can be used as energy.
A Look at the Diets
Before we get into the pros and cons of each, let's take a closer look at what the diets are all about:
The Paleo Diet -- The Paleo Diet is built around the belief that our Paleolithic-era ancestors ate much healthier than we did, as they consumed only food that they hunted or gathered. This means no dairy products, no grains, and certainly no refined foods! The diet is heavy on fish, meat, veggies, fruits, nuts, and seeds.
The Ketogenic Diet -- The Ketogenic Diet is a diet that revolves around the "high-fat, low-carb" principle. This is intended to promote a better ketogenic (fat-burning) balance in the body. The diet is founded on the concept that the human body burns carbs as its primary energy source, but it can also burn fat. By changing up your diet, you consume foods that encourage your body to burn fat for fuel instead of carbs. This makes it easier for your body to burn stored fat as well, leading to more efficient weight loss.
Two interesting, novel concepts with potential for amazing success? So which is best?
The Paleo Diet
What makes the Paleo Diet a good option for those trying to get in shape? Probably the best thing about the Paleo Diet is the fact that it eliminates refined grains, sugars, and processed foods. It really does "get back to the basics" when it comes to eating healthy. You focus primarily on eating fruits, veggies, meat, nuts, and seeds, all of which are very good for you. The diet is good for those who want to stay active, as it's not calorie-restrictive but still allows you to eat a lot. The only change is WHAT you eat.
The Paleo Diet consists of the following foods:
- Grass-fed meats
- Fish and Seafood
- Fresh fruits and vegetables
- Nuts and seeds
- Healthy oils (Olive, flaxseed, walnut, avocado, coconut)
However, there are a few things about the Paleo Diet that may make it less effective:
- It's still high in carbs. While the diet does eliminate most refined grains and flour, there's still plenty of grains that can be consumed on the Paleo Diet , such as quinoa, millet, and bulgur. There is also a high fruit intake, which means a lot of sugar. A high carb intake may prevent effective weight loss, even though the fat intake has also increased.
- It eliminates dairy. Dairy products are a very important part of many healthy diets, as they provide Vitamin D, calcium, protein, and healthy fats. The Paleo Diet cuts dairy completely, which deprives your body of its primary sources of many vital nutrients.
There is a lot to love about the Paleo Diet (a good variety of foods, more focus on proteins and fats, and healthy, clean eating), but there are a few things that make it less effective for some people.
The Ketogenic Diet
What makes the Ketogenic Diet so awesome is the fact that it helps you to focus on eating foods that promote a better fat-burning balance in your body. By increasing the amount of fat you consume, you encourage the use of fat cells instead of blood glucose for energy. This makes it easier for your body to not just burn the food you eat, but also tap into the fat stored around your body.
The diet does allow you to eat a wide range of foods--veggies, nuts, seeds, all proteins, dairy products, and more. There are even a few fruits that are permitted on the diet!
The Ketogenic Diet does help you to eliminate almost all the unhealthy foods from your diet, as a great emphasis is placed on eating raw, natural, and low-carb foods. There are still a few processed foods allowed on the diet, but for the most part everything is as natural and raw as possible.
On the downside, the Ketogenic Diet doesn't allow a lot of "treats". There are a few fruits you can eat on the diet, but you don't really get much in the way of desserts. On the Paleo Diet , you can enjoy a fruit salad or compote. With the Ketogenic Diet, you don't have the option of that little something sweet to shut down your appetite.
Keto vs Paleo Common Benefit
A common benefit for both diets include the anti-inflammatory nature of low-carb plans. he use of dairy and the length of time it takes for adaptation. Since inflammation is widely recognized as the root cause of all chronic disease, both diets are associated with a vast array of health benefits. This benefits of lowering inflammation include the following::
- lower blood pressure and triglyceride levels,
- stronger immune system, and increased healing from autoimmune system,
- weight loss,
- improved glycemic control,
- increased mental clarity,
- increased energy.
Keto vs Paleo Diet: Which is Better?
Both diets have a number of things that make them a good choice!
With the Paleo Diet, you eat raw, healthy, and cut back on the majority of carbs. You start training your body to crave the healthier, more natural foods, and you can eat as much as you want.
There are a lot of success stories of people meeting their weight loss goals on both a Paleo and Keto Diet. This includes Lebron James, who went on a ketogenic-style Paleo diet that eliminated sugar, dairy and severely reduced carbohydrates. Lebron. told Sports Illustrated “I had no sugar, no dairy, no carbs. All I ate was meat, fish, veggies and fruit. That’s it. For 67 straight days.”
With the Ketogenic Diet, you also eat a lot of raw, healthy foods, but the biggest difference is that the Ketogenic Diet is a LOW-CARB one. This helps to put your body in a better fat-burning state, leading to more effective weight loss in the long run. Best of all, you can still change your eating habits and enjoy your meals, but the results will be visible sooner.
The Ketogenic Diet may be the better option, but don't jump into it without a full understanding of what it entails. Check out (link to other page on your site) to learn everything you need to know about the Ketogenic Diet, what it is, and how it can help you. Once you know what you're getting into, you can make the decision of whether or not it's the diet to help you lose weight efficiently.
Here's to your good health, and stick with either the Keto diet or the Paleo diet to meet your weight loss goals!