}); relaxed and healthy: Paleo Diet Vs Keto Diet

Friday, February 1, 2019

Paleo Diet Vs Keto Diet

I’m always looking for new and innovate ways to incorporate new foods and menus into my daily life.  I am a person who gets bored eating the same foods the same way every single day, so new foods, spices and ways to prepare foods makes me excited.

While I’m not a person who diets the Paleo and Keto diets is so popular that it has grabbed my attention. Both has there pros and cons and you will find people arguing for either. I personally do not think one is better that the other, but it comes down to what you are trying to achieve.


The Paleolithic diet is also known as Stone Age diet, hunter gatherer diet and caveman diet. The aim of the Paleo diet is to eat more like early human ate. The reasoning is that the human body is genetically mismatched with the modern diet and farming practices, leaving the body in discordance.
The advent of modern farming changed how people ate and the body is not able to adapt to the rapid change. Our main food source in the modern era includes dairy, grains and legumes which aren’t in the prehistoric diet.

The Paleo diet limits those foods and seeks to only eat what could only be obtained by hunting and gathering.  It typical includes lean meats, fish, fruits, vegetables, nut and seeds.  

Why would you follow a Paleo diet?

  • You want to lose weight or maintain a healthy weight
  • Want help with meal planning

What foods to eat?

  • Fruits
  • Vegetables
  • Nuts and seeds
  • Leans meats, such as wild game and grass feed animals
  •  Fish such as salmon, mackerels and tuna
  •  Oils from nuts and fruits such as olive oil

What not to eat?

  • Grains such as wheat, oats
  • Dairy Products
  • Refined sugar
  • Salt
  • Potatoes
  • Processed foods

Noted Benefits

  • Significant Weight loss
  • Improves glucose tolerance
  • Better blood pressure
  • Lower triglycerides

What are the concerns with a Paleo Diet?

The Paleo diet is missing whole grains and legumes, which are good source of fiber, vitamins and other nutrients. It is also missing dairy which are good sources of calcium and protein. These foods are considered healthy and are generally easily accessible in comparison with wild games and grass feed animals. One of the major drawbacks of the Paleo diet is that is expensive to maintain.


The Ketogenic diet is a low carb, high fat diet that offers many health benefits. It involves drastically reducing your carb intake and replacing it with fat. This reduction in carbohydrates should put your body into a metabolic state called ketosis. Ketosis, is where the body becomes efficient at burning fat and turning the fat ketones in the liver to energy.

There are several versions of the Keto diet

  • Standard - typical contains 75% fat , 20% protein and 5 % carbs
  • Cyclical - typical has  a higher carb refeed such as 5  keto days and 2 high carb days
  • Targeted - allow carbs around workout
  • High Protein - typically contains 60% fat. 35% protein and 5% carbs

Why would you follow a Keto diet?

  •          To lose weight and lower risk factors for disease

What foods to eat?

  •          Meat such as steak, bacon, chicken, turkey
  •          Fatty Fish such as salmon, tuna and mackerel
  •          Butter and cream
  •          Cheese such as cheddar goat and mozzarella
  •          Nuts and Seed such as walnut and almond
  •          Healthy Oils such as Olive, coconut and avocado
  •          Avocado
  •          Low carb vegetables such as tomatoes, onions and peppers

What not to eat

  • Sugary foods such as soda, cake and ice cream
  • Grains and starches such as pasta, rice and cereal
  • Fruits
  • Beans and legumes
  • Root vegetables such a potatoes, carrots and parsnips

Noted Benefits

  •          Lowered HDL cholesterol Level
  •          Lowered blood pressure and blood sugar levels
  •          Weight loss
  •          Reduced insulin levels

What are the concerns with a Keto Diet?

A ketogenic diet can be great for people who are overweight, diabetic or are looking to improve their metabolic health. However, there are some side effects while the body adapts which is said to be about 3-4 weeks.  This could include poor energy, poor mental function, increased hunger, sleep issues, nausea, and diarrhea. It can also change the water and mineral levels in your body so taking mineral supplements is recommended. 

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