Many variations come to mind when it comes to diet, each with different characteristics, but which often converge in the single goal of losing weight. Among the most famous, the Paleo and the Ketogenic, often indicated with Keto or Keto. Here are their main characteristics and differences of paleo and keto diet
Paleo Diet
The Paleo diet, sometimes referred to as the “caveman diet,” consists of eating only the foods in the Paleolithic era. The basic idea is that foods that have always been present are good for health, while everything that has undergone production and processing techniques is harmful. This diet eliminates cereals, legumes, refined sugar, milk, and most of its derivatives.
The main foods allowed are:
- meat,
- fish,
- eggs,
- nuts,
- seeds and roots,
- fruit,
- vegetables,
- coconut oil, olive oil, avocado,
- lard,
- clarified butter,
- Some sweeteners include raw honey, maple syrup, coconut sugar, and raw stevia.
If the fish is eaten raw, however, it is good to be careful.
Paleo is not just a diet but a real lifestyle based on the strong attention to practices that encourage overall well-being and reduce the environmental impact.
For this, incorporate short, intense periods of exercise into your daily routine, as well as moments of yoga and meditation. All activities are designed to reduce stress and which, when combined with the diet, stimulate the total well-being of the body and mind, leading to better overall health.
Keto Diet
The ketogenic diet, also known as keto, is characterized by the drastic reduction of carbohydrates and the increase, by contrast, of the proteins and fats to force the body to use fat as an energy source instead of glucose carbohydrates. This mechanism is called ketosis and can be effective for weight loss and blood sugar control.
Roughly, the macronutrients in a keto diet are distributed as follows:
- fats: 65-90%,
- proteins: 10-30%,
- carbohydrates: less than 5%.
Main Differences
Philosophy
The differences between the two diets are many, but one of the most obvious is the presence or absence of an ideological message that goes beyond food. The Paleo can be defined as a real philosophy that does not focus only on nutrition but explicitly encourages a specific lifestyle that promotes well-being at 360 degrees.
On the other hand, the Keto diet does not promote different directives to the rules of the dish. Although it encourages the choice of healthy food sources, its main objective is the specific distribution of macronutrients, something completely absent in the Paleo diet, which divides foods only into allowed and not.
Carbohydrates
Also, about carbohydrates, the approach is different. The Keto diet limits and almost eliminates its intake. In contrast, the Paleo diet, while not allowing the consumption of some sources of carbohydrates such as refined sugars and cereals, frees others, so it cannot be defined as low in carbohydrates in the same way as the keto.
Because total carbohydrate intake must remain below a certain threshold to maintain ketosis, many high-carb foods don’t fit on a keto diet regardless of their source.
On the other hand, the Paleo provides for unlimited use as long as the sources fall within the specified types.
Dairy Product
Milk and dairy products are virtually banned from the Paleo diet, as is soy, which falls into the legume category. The butter, grass-fed, is the only dairy product allowed in the Paleo diet, although not all of those who follow this philosophy say they agree. This is one of the most obvious differences between the two diets, given that the Keto diet allows and even encourages the intake of many dairy products, especially those with a high-fat content such as cream, butter, and unsweetened whole yogurt.
Some dairy products such as ice cream or milk are banned, mainly due to their low fat-to-carbohydrate ratio. Soy-based foods such as tofu, tempeh, and soybeans are allowed on the keto diet as long as they fall within the specified amount of daily macronutrients. Milk, however, is usually not recommended.
Benefits
Both diets can have health benefits, depending on how they have followed and the purpose you want to achieve. In general, however, the Paleo diet is a more recommended option for most people, thanks to greater flexibility in food choices that allows you to maintain a varied diet. This element also makes it an easier diet to follow.
In addition, it encourages a healthy lifestyle in general, which also includes the practice of physical activity. On the other hand, the keto diet is stricter and not suitable for everyone, although it can be useful as a treatment method for some specific health conditions.
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