Paleo vs Atkins vs Ketogenic Diet

Paleo vs Atkins vs Ketogenic Diet

July 24, 2019 61 By William Morgan


Hey guys it’s Anita Tee from FactsvsFitness.com.
Today I’m going to be
doing a really quick video on the basic
differences between the Atkins diet,
the Paleo diet, and a Ketogenic diet,
and I figured I’d do this video because I got
this question earlier, and I realized it
never really occurred to me as a
nutritionist, but I realize now that
that’s probably something that’s pretty
confusing because the diets seem really
similar at first glance. So I’ll
give you guys a little bit of a brief background.
Basically for a Ketogenic diet,
in order to understand it, you guys probably
have to know a bit about nutritional ketosis.
Nutritional ketosis is a
state in the body where your body has
converted from burning glucose to
burning ketone bodies, and utilizing
ketone bodies for energy.
Basically ketone bodies are produced from fat,
so your body is essentially burning fat,
converting it into ketone bodies and
using those ketone bodies for energy.
There’s a whole bunch of benefits to
burning ketones, but I won’t get into so many of them
during this video because
honestly, I could make a whole video on
nutritional ketosis. Honestly, there’s
just so much to talk about and so many
benefits; the diet was originally
invented because it was noticed that
these high fat intakes were really
helping epilepsy, and they were helping
to stop seizures. Basically just to
highlight one of the things, that’s why
many of these diets, like the bulletproof diet,
and all these brain functioning diets
rely pretty heavily
on fat because a high consumption of fat
and burning ketones are actually
able to basically push their way into
the brain for energy, and they really really
energize the brain and give you
guys a lot of brain power, which is awesome!
Anyways, that is basically
what happens you enter into
nutritional ketosis, along with a whole
bunch of other things that, like I said,
I’ll do a video on later, if you guys want.
So the Ketogenic diet
obviously involves being in
nutritional ketosis, constantly, and
there are such things called cyclical
diets, or cyclical ketogenic diets where
you’re not in it so constantly, but
with a basic ketogenic diet you are
consistently utilizing ketones as your
main energy source, NOT glucose.
So the way that’s different from a Paleo diet
and an Atkins diet is that a Paleo
diet can be a ketogenic diet, you can
actually make it into a ketogenic diet,
but it really doesn’t have to be, and it’s
the same with an Atkins diet.
So essentially the difference lies in carbohydrate intake.
That’s the big thing that I want to highlight
to you guys here, because
basically with a ketogenic diet you have
only 5% percent of your calories as
carbohydrate intake. That’s it.
Sixty to eighty percent is fat, the remainder is
protein, and then five percent is
carbohydrates. And that’s what pushes
your body into nutritional ketosis.
Five percent, keep in mind that one gram
of carbohydrates is equal to about four
calories, so if you’re on a 2,000 calorie
a day diet, that means you have 25 grams of carbs.
That’s it.
So essentially you’re on a really really low carb intake per day,
and the reason for that is once your
body burns up its glucose, when you’re
first switching into a keto diet, your
body will use whatever glucose it has
left, it will go to its glycogen stores and
burn all that, and then after that it
really doesn’t have enough fuel from
carbohydrates. So it kind of starts to
learn and switch over to burning fat,
and that’s when you start burning fat,
that’s when you go into nutritional ketosis,
and that’s what everything sort of accelerates.
But when the process is
happening that you’re switching, you do
still have glycogen stores, your body is
still running on glucose as a fuel, so
a lot of people feel pretty crappy for a
few days going into the keto diet,
until their body sort of learns to start
burning ketones. Once you’re in it for a while,
if you come out of it and go back into it,
then it’s a lot more simple
and your body kind of knows what’s it’s doing,
but at first you can definitely
feel a little bit crappy,
so don’t confuse that initial poor feelings with
“Oh God, the ketogenic diet’s not working!”
That’s sort of to be expected
because your body is going through a pretty major shift.
So, that’s the keto diet!
Like I said, five percent of intake
is carbohydrates, consistently like that,
and the body’s burning ketones.
So what about Atkins, what about Paleo?
Like I said,
it all depends on carb intake. With Atkins,
when you start off in Atkins, the first
phase lets you take in 20 grams of
carbohydrates per day. So you can
actually start out, especially depending
on how long you stay in the first phase,
you can actually start out in ketosis
and push your body into ketosis, but the
issue with this is you don’t remain there.
By the end of the Atkins diet,
you can be consuming up to a hundred grams
of carbs per day, of course you
can stay in this really low carb state
if you want to, but again, by the end,
you are allowed about 100 grams of carbs a day,
depending on your goals, and so you
are at that point no longer in a state of ketosis.
I’m not the biggest fan of these types of diets just
because, if you’re not putting your body into ketosis
and your body is still relying on glucose and your glycogen stores
and you’re giving it really really
low access to carbs, then you may
end up feeling lethargic; some people
have complained, on the Atkins diet,
that they feel like their energy is pretty low,
or they don’t feel so great.
I just feel that when you’re in that
state you are still getting
some benefits of being on a low carb
diet, of course there are again
loads and loads of benefits. But if you’re going to
push your body to be utilizing low
carbohydrates, in my opinion as a scientist,
a ketogenic diet is just
unbeatable in that sense. So, thirdly is
the Paleo diet, and the Paleo diet is
actually the most generous with its
carbohydrates, because the Paleo diet is
a diet based around health, you can use
it for weight loss, but you can also just
use it for health purposes. And basically,
you can have up to 150 grams of carbs
if you want on the Paleo diet,
it totally depends on what your goals are,
whether it’s health, weight loss,
maintenance, athletics. If you are an
athlete you can actually increase your
carb intake even more than that, which is great
if you’re not in a keto state, and
so the most generous carbohydrate intake
will come from the Paleo diet. And really,
by following the Paleo diet you can
still eat certain fruits and vegetables
that definitely, definitely, would not be
allowed on the Atkins diet or on a
Ketogenic diet, due to their high
carbohydrate content, however they are
still very very nutritious. So, like I said,
that’s the basic difference:
it’s the carbohydrate intake, it’s the
carbohydrate difference. All of them can
turn into a keto diet if you really want
to turn all these into a Keto diet,
and apply those rules of the Keto diet.
But the Ketogenic diet is really really
unbeatable when it comes to health
benefits. That being said, I find that the
one with the most carb intake,
which is the Paleo diet, I find that to
be sort of the most sustainable,
the easiest for when you’re in social situations.
A ketogenic diet, I did one
for maybe a year and a half, it was great!
I actually did it during my Master’s degree,
and I did amazing, I would
eat lunch and right after that I’d be
writing my thesis, and I’d be so
like brain-focused, there was no food coma
or anything like that, I was just
skyrocketing with the work, and I
did really really really well, and it was
just amazing, I experienced so many
health benefits; I am a big fan of
testing myself, because I am a scientist,
so I do you want to see what’s going on
the whole way through, and it actually
improved a lot of health conditions
I had, and that I wasn’t even trying to
improve or aiming at. Which were things
like, all my life I had very low iron,
during the Keto diet my iron actually
went up quite a bit and it’s continuing
to increase, now it’s fantastic!
But for a while when I started the
Keto diet, when
I was not feeling so great, and it really
did a lot of benefits. But, it was super
super super unsustainable for me.
Some people find it very very easy and have
no problem sustaining a Keto diet; I was
actually watching a lecture by this
doctor and he was just saying
he goes out for sushi, for example, and
he just gets sashimi, which is great, he’s not
tempted by cake or chocolate, or
anything like that. I have a major sweet tooth
so that didn’t help, but I
mean I stuck to it, I gave it a good go
for a year and a half, it has huge
benefits and if you guys can do one of
the three diet, again, it will vary
depending on the person and depending on
your goals, but if you guys can do
a Keto diet, it’s really really amazing, and
the benefits are really really great.
So like I said, it’s a balance between your
personal goals, how sustainable you find
the diet, and also how you’re feeling on a
diet. Pay attention to how your body
feels, because the same diet isn’t
applicable for every single person, and
you should listen to your body and go
with how you feel. So that’s the
basic difference, and I hope you guys
enjoyed this video! If you guys want a
scientist on your side to give you the
facts about health and nutrition,
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have a great day, love you all, see you
next time.