In this time and age, now and then we hear about a new diet regimen that's gaining popularity and that claims extraordinary benefits and results for those who follow it. Thus, choosing which diet to follow has become harder because we have so many options now, and if you don't have a closer look, they can seem very similar.
Today, we will look into two popular low-carb diets: the keto diet and the paleo diet. What are the differences between them, the benefits of each, and the drawbacks? Hopefully, after you read this blog, you will be able to decide which one is better for you.
The Keto Diet:
The ketogenic diet might be the most famous low-carb diet right now. Developed in 1920 as a method to treat childhood epilepsy, the keto diet re-emerged in the 1990s as a diet for weight loss and weight management. During the last ten years, the keto diet has gained more popularity. In my personal circle I know more than a few who took this train ¹.
The keto diet is a low-carb, high-fat food regimen. The purpose of the keto diet is to push the body into a ketogenic state, in which your body relies on ketones as a source of energy rather than glucose ².
The keto diet aims for a daily carbohydrate intake of less than 50 grams (20-50 grams).
The Paleo Diet:
On the other hand, the paleo diet is a low-carb diet that focuses on unprocessed whole foods. It emerged in the 1970s but its popularity skyrocketed when Dr. Loren Cordain wrote book about it, and named it The Paleo Diet in the early 2000s, the concept of the paleo diet is to follow the leads of our ancient ancestors (hunter-gatherers), who ate whole food, were physically active, and had fewer chronic diseases ³.
Types of Foods in the Keto and Paleo Diets
Now that you have an idea about the basis of the keto and paleo diets, let's look into the types of foods in each diet.
Types of Food in the Keto Diet:
Meat: beef, lamb, rabbit, etc.
Poultry: chicken, turkey, duck, eggs, etc.
Dairies: milk, cheese, butter, and yogurt.
Low-carb vegetables: zucchini, cabbage, lettuce, cauliflower, etc.
Fatty fish: salmon, tuna, trout, and mackerel.
Nuts and seeds: almonds, fenugreek seeds, chia seeds, black seeds, etc.
Berries: strawberries, blackberries, etc.
Avocado.
Healthy oils: coconut oil, olive oil, and avocado oil.
Beverages: coffee, black tea, and Moroccan mint tea.
Paleo Diet Foods
Lean meats: chicken, turkey, beef, and lamb.
Fish: salmon, mackerel, sardines, and other fatty fish.
Eggs: preferably free-range or pastured.
Vegetables: leafy greens, peppers, onions, carrots, and squash.
Fruits: berries, apples, oranges, bananas (in moderation), and other seasonal fruits.
Nuts and seeds: almonds, walnuts, pecans, pumpkin seeds, black seeds sunflower seeds, and fenugreek seeds.
Healthy fats: avocado, coconut oil, olive oil, and ghee.
Herbs and spices are used to flavor meals without adding extra calories.
Advantages of the Keto and Paleo Diets
In terms of advantages, both diets have benefits and merits, some of which they share together.
Here are some benefits and advantages of the keto and paleo diets:
1. Improved insulin sensitivity: both the keto and paleo diets are good at increasing insulin sensitivity and controlling blood sugar levels since they are both low-carb diets ⁴ ⁵.
2. Improved digestion: improved digestion is a health benefit that usually comes with following a paleo diet. The reason behind this is that the paleo diet excludes a lot of food categories, some of which are associated with higher degrees of allergies and stomach disturbances, such as dairy, wheat, and foods that contain gluten. Those foods account for 20% of gut irritation in the general population.
3. Weight loss: Both the keto and paleo diets can cause a significant reduction in weight loss. However, the keto diet might be faster in the beginning due to water loss.
4. Nutritional density: The paleo diet encourages different types of whole foods, including fruits and vegetables, and thus has a good nutritional density.
5. Anti-inflammatory: Both diets have an anti-inflammatory activity.
6. Calories count: The keto diet requires a calorie count, while the paleo diet is easy when it comes to that; you can eat as much as you like, as long as it's paleo-dite food.
Drawbacks and Side Effects of the Keto and Paleo Diets
1. Keto flu: as the name implies, the keto flu is a side effect that comes with the keto diet in the beginning as a result of your body adapting to a high-fat, low-carb diet ⁶.
2. Nutritional Deficiencies: Both diets can cause nutritional deficiencies if you are not careful enough. But, with the keto diet, these deficiencies are represented more by the loss of some minerals like magnesium and potassium and some vitamins like vitamin C. This is because the keto diet restricts the intake of fruits that contain vitamins and grains that contain minerals.
The paleo diet can cause deficiencies in calcium, vitamin D, and iodine because it restricts the intake of dairy.
3. Sustainability: this is an important factor in weight loss and weight management. Unfortunately, both diets are a little hard to sustain, but this differs from one person to another; some people find the keto diet harder to sustain while others find it easier than the paleo diet.
5. Cost: The paleo diet is more expensive because it includes only fresh uncanned foods.
6. Digestive Issues: Both diets can cause digestive issues, especially in the beginning.
7. Hypoglycemia: people who follow the keto diet are at greater risk of experiencing hypoglycemia, especially if they are diabetic patients. This is because the keto diet limits carbohydrate intake, while the paleo diet allows for sugar intake from sources like fruits ⁷.
8. Kidney stones: the keto diet might cause kidney stones because it can reduce citrate levels (citrate is known to bind calcium and thus helps with preventing kidney stones) ⁸.
Studies and Research on Keto and Paleo Diets:
FAQ:
Q. Which diet is better? The keto or the paleo diet?
A. Both the keto and paleo diets have benefits and drawbacks; which one to choose depends on individual factors.
Q. Which diet is faster for weight loss?
A. The keto diet is your way to go if you are looking for a faster way to lose weight. The weight loss in the beginning is attributed to water loss.
Q. Which diet is more sustaisustainable.
A. Generally speaking, the paleo diet is considered more sustainable, but this differs from one person to another. If you have gluten sensitivities, you might find that the paleo diet is more sustainable. While others find that keto is more sustainable.
Q. Which diet causes more nutritional deficiencies?
A. Both diets can cause nutritional deficiencies. However, this can be compelled by good planning, taking supplements, and consulting a dietitian.
Q. Which diet can be personalized?
A. Both. There are different forms of both the keto and paleo diets. Along with your dietitian, you can tailor either of these diets to suit you better.
Conclusion:
The keto and paleo diets are both renowned low-carb diets. While the keto diet focuses on a high-fat and low-carb intake, the paleo diet is based on following the diet that the hunter-gatherers followed during the Paleolithic era, which is whole, unprocessed food.
The keto and paleo diets are both efficient for weight loss, and they have other health benefits.
It's important that you consult your doctor and talk to your dietitian before you start any diet, as they can cause some serious adverse effects if they are not followed properly and if they aren't tailored to your needs.
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