What is the Difference Between Paleo and Keto Diets?

What is the Difference Between Paleo and Keto Diets?

July 29, 2019 7 By William Morgan


– These days, you’d be hard-pressed to go through a health magazine or scroll through your social feed without coming across something to do with the paleo diet or the ketogenic diet. So in case you’re
wondering how they differ, I’m comparing them in this video and looking at if you should
give either one a try. The paleo diet, sometimes
called the caveman diet, is based on the principle
that eating foods that were available to early humans will promote optimal health. One of the fundamental
theories behind the paleo diet is that modern food systems, production, and processing techniques
are damaging to human health. Thus, if you adjust your
eating style to mimic that of paleolithic hunter-gatherers, you will better support your body’s natural biological function, improving digestion and health. And paleo eliminates grains, legumes, processed sugar, and pretty
much all forms of dairy. The keto, or ketogenic, diet
aims to induce ketosis through the calculated adjustments
of dietary macronutrients, namely carbs, protein and fat. Ketosis is the metabolic
state in which your body uses calories from fat,
instead of carbs, to create the energy needed to carry
out its normal functions. In comparison to a standard diet, the macronutrient
distribution of the keto diet is shifting significantly in favor of fat, with moderate protein and very few carbs, like less than five to 10% of calories, or 50 grams of carbs per day. Now remember the purposes
of achieving ketosis with this diet plan is to induce the metabolic breakdown
of fat in your body. Thus, it’s imperative that
your macronutrient intake is tightly controlled, i.e.
your carbs are very low and your fat intake is very high, otherwise you risk putting your body out of that metabolic state of ketosis. These diets have a lot in common. Although they are distinct, paleo and keto diets share
many characteristics. So, here are some of the main ideas that these diets have in common. They both emphasize whole foods. So, both keto and paleo
diets strongly encourage eliminating all ultra-processed foods and replacing them with whole foods like fresh vegetables,
meat, fish and nuts. They both eliminate grains and legumes, though for different reasons, they’re strongly
discouraged for both diets. For the paleo crowd, this
elimination is largely based on the fact that grains and legumes were not likely part of early human diets. And for the keto diet, this is because their carbohydrate content is too high, and that can put you out of ketosis. They both eliminate added sugar. Now, for both diet plans, this finding falls shares
under their shared message of avoiding heavily-processed
foods in general. However, paleo diet is a bit
more flexible with this rule, as unrefined sugar sources,
like honey and maple syrup, are still permitted. Now keto, on the other hand, doesn’t allow any added sugar
sources, refined or not, due to the high carb
content of these foods. Both diets emphasize healthy fats. Yeah, they both recommend
moderate to liberal amounts of olive,
coconut and avocado oils, nuts, seeds and fish. These foods are known
to benefit heart health because of their poly and
monounsaturated fat content, coconut oil being the exception there. Both may be effective for weight loss. Now, this one isn’t rocket science, there’s no magic, additional
fat burning happening. Basically, when you don’t eat junk food and replace it with more
fulfilling whole foods, you consume fewer calories,
this leads to weight loss. Both diets can help you do that. As for the major differences, well, Paleo still allows
carbs from whole food sources such as fruits, some starchy vegetables, unrefined sweeteners. On the other hand, the keto
diet restricts all of these because it wants to keep
the carb content very low. On the flip side, the ketogenic diet encourages high-fat dairy
foods like cream and yogurt, whereas the paleo diet
eliminates dairy foods except for butter, for some
reason, butter is allowed. Which one is healthier? In a side-by-side comparison, the paleo diet is the
better option overall. Paleo allows for more
flexibility of food choices and more options for obtaining
the wide array of nutrients your body needs on a daily basis. Freedom within food choices makes paleo easier to maintain long-term, with less potential to be
socially isolating, basically. Keto is more difficult
to maintain because of the strict compliance
needed to achieve ketosis. It requires careful planning and can be less adaptable
to varied social situations. In the end, both diets
have the potential to positively impact your health when appropriately planned. In saying that, you can also
positively impact your health, in the same way or even
better, without following all those unnecessary
restrictions and diet rules. If we look at people who live the longest, people who in the blue zones, none of those people
follow a paleo or keto diet and yet they live long,
happy and fulfilling lives. Ultimately, the best diet for you is the one that you
can stick to long-term. Thanks for watching, make sure to give this video a thumbs up if you found it informative. Don’t forget to subscribe to Healthline’s Authority
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