Keto vs paleo: major differences in the trendy diets

Battle between supporters and paleo ketogenic diet deployed no less than between those who prefer iPhones or Androids. We decided to take another look at the features of both types of feed, in order to determine what diet should be followed if you want to keep the body in shape, lose weight and increase muscle strength.

First, let's identify the main features of both types of power:

The Paleo Diet

The Paleo Diet - this type of food, in which it is recommended to give up modern processed substances in favor of natural, nutrient-rich foods that our ancestors ate. For the first time the meal came in 1975 when gastroenterologist Walter Fogtlin wrote about its advantages in his book "Stone Age Diet". But she praised her doctor Loren Cordain, in 2002 wrote a book on how to eat today. Now it remains one of the most popular meal plans in the world.

What's in the paleo-diet:

• Beef
• seafood
• poultry and eggs (bred on natural pastures)
• fresh fruits
• all kinds of fresh, non-starchy vegetables
• potato
• squash
• beet
• nuts and seeds
• unrefined oils (olive oil, coconut oil, linseed oil, walnut oil, and avocado)
• raw honey
• maple syrup
• coconut sugar

In this case, can not be used:

• all grains (even whole)
• products made from grain flour
• legumes (including peanuts)
• dairy products
• refined sugar
• refined oils
• any other processed food

Paleo diet offers many benefits:

• reduction of risk factors for cardiovascular disease
• normalization of blood sugar levels
• reduction of insulin resistance
• reduction of inflammation
• weight loss
• normalization of blood pressure
• reduction in the risk of nutritional deficiency

ketogenic diet

ketogenic diet may seem like an entirely new trend, although in reality it is used in medicine for the treatment of epilepsy and other neurological disorders, even with the 20-ies of the last century. The ketogenic diet means high in fat and low carbohydrate intake. With the combination of these two conditions body goes into metabolic condition called "ketosis" in which all the obtained oil is combusted to release energy instead of glucose.

What does the ketogenic diet:

• Beef
• seafood
• Poultry and eggs
• fatty dairy products with low carbohydrate content (cheese, butter, cream)
• non-starchy vegetables
• nuts and seeds (up to 1/4 cup per day)
• unrefined oils (olive, coconut, flaxseed, walnuts and avocados)

In this case, can not be used:

• all kinds of sugar
• all grains (even whole) and products made from grain flour
• fruit
• legumes (including peanuts)
• sweetened low-fat dairy products (yogurt and ice cream)
• processed foods
• sugar-sweetened beverages
• starchy vegetables

The benefits of the ketogenic diet:

• weight loss in a relatively short period of time
• protection against common disorders, including obesity, insulin resistance / type 2 diabetes, and neurological disorders such as Alzheimer's disease or dementia
• increased energy and mental clarity
• reduce inflammation
• brain gain protection against degeneration and cognitive impairment
• decrease in hunger and cravings for food

The main differences

The difference between the keto and the paleo-diet is easy to see:

1. The use of meat

Paleo diet places great emphasis on meat products, which means that it is not suitable for those who have long held the vegetable, vegetarian or vegan diet. It should be remembered that the meat in moderation is good for health, but eating large quantities of red meat, by contrast, is associated with an increased risk of death or of cancer. 2. The amount of food consumed

Ketogenic diet contains more fat, while the Paleo-diet typically contains more protein. We can say that the ketogenic diet is much fatter, because of the recommended scheme fats should provide about 75% of calories per day. In addition, paleodieta seems sweeter - because you can eat potatoes, beets and natural podslatiteli.

3. Difficulties in counting the number of carbohydrates

If you choose the ketogenic diet, then you will have a special care to count exactly how many carbs you can consume each day to create ketosis. It is not recommended to exceed this threshold, because then it will bring down the whole meal plan, and the body again starts to burn excess fat for glucose.

4. Power Balance

If you choose the paleo-diet - you will not have a clear goal of getting into ketosis, you can just eat healthy, balanced meals. Most people who adhere to the Paleo not tend to consume a certain amount of carbohydrates - simple enough not to eat too much.

5. Losing weight

Ketogenic diet is more effective in terms of stimulating fat burning and weight loss, as ketosis quickly converts fat into energy. Nevertheless, the paleo-diet can also lead to weight loss, by eliminating processed foods and increase protein intake saturating.

Both diets have many benefits for weight loss and weight maintenance as well as to stimulate the immune system. What it is really necessary to be guided - so it's the way it is this diet will work for you - after all the individual characteristics of your body can affect efficiency.

The combination of both types of feed

Nutritionists also say that you can easily combine both types of food. Here is a list of products that are acceptable for both diets:

• oils including coconut, olive, palm, avocado, hemp, and flax seed oil
• Beef
• bird, diluted in natural farms and eggs
• wild-caught fish
• all kinds of nuts and oils are
• non-starchy vegetables
• avocado

To follow this system, you're important to keep your carbohydrate intake to 20-30 g per day, avoid all kinds of sugar, cereals, dairy products - including cheese, fruit and berries, as well as receive 75% of daily calories from protein foods.

Have you tried to go to keto or paleo-diet?