If you are a health enthusiast or just someone who has tried losing weight, then you must have heard about the debate of Ketogenic diet vs Paleo Diet at some point.
The Ketogenic diet is also known as the “Keto” diet and the Paleo diet is also known as the “caveman” diet.
Both the diets include many same foods and overlapping benefits but have different purpose or goal.
In this article, I will deeply explain you about Ketogenic diet vs Paleo diet, so that you can easily decide to choose diet plan for a healthy lifestyle.
What Is A Ketogenic Diet?
A Keto Diet is a type of diet which is primarily made up of fat.
If you follow a keto meal plan then you would consume about 90% of calories from fat and the other 10% is divided between proteins and carbohydrates.
In a ketogenic diet, the body is forced to burn fat when you decrease the carbohydrates intake from your diet.
When the body does not get glucose to use it as a source of energy then it burns fat to produce ketones as the byproduct.
Keto diet was initially used in the treatment of epilepsy but now people use it to experience extreme weight loss.
It also helps to improve medical conditions such as type 2 diabetes and cognitive disorders like Alzheimer.
What Is A Paleo Diet?
A Paleo Diet is based on eliminating grains and legumes because they have high Phytic acid.
It is more a lifestyle choice of eating quality food which supports digestive health.
The biggest advantage of a Paleo Diet is that it does not force an individual to change their daily eating habit.
Paleo Diet is an easier to follow than a Ketogenic diet. You have to just make simple food choices and remove negative elements from your diet.
You have to eat an abundance of protein along with fresh vegetables, wild berries, etc.
Using refined carbohydrates, table salt, and almost anything man-made is also not helpful in the Paleo diet.
This is because everyone believes that all the majority of the modern diseases have come from the consumption of manmade elements.
Ketogenic Diet Vs Paleo Diet (Similarities)
The Keto and Paleo Diet are similar in some of the ways:
- In both Keto and Paleo Diet, you cannot use both grains and legumes.
- Both encourage to eat healthy fats such as nuts, seeds, coconut oils, animal fats, etc.
- You can eat animal protein in both the diets.
- Using refined sugar is also not useful in both the diets.
- Both let you eat plenty of non-starchy vegetables and leafy greens.
Ketogenic Diet Vs Paleo Diet (Differences)
You can adopt both Keto and the Paleo diet to live a healthy lifestyle, but the Ketogenic diet is much more stringent and intense diet.
On the other hand, Paleo is more a relaxed long-term lifestyle choice which also produces certain health benefits.
Here are the main differences between the Paleo and Ketogenic diet:
- PaleoDiet Is Not A Low Carb High Fat Diet Like Keto
- Ketogenic diet allows Consumption Of Dairy Products Unlike Paleo Diet
- KetoUnlike Paleo Diet Measures The Macronutrient Percentage
- Ketogenic dietNeed The Testing For Ketosis
- Ketogenic diet has A Very Specific Outcome (Burring Fat In Case Of Carbs)
1. Paleo Diet Is Not A Low Carb High Fat Diet Like Keto
When you are on the Paleo diet then you have to reduce the consumption of legumes, grains and refined sugar.
But, there is not any set limit on the number of carbs you can eat in a day.
You can use raw honey, coconut nectar maple syrup as natural sweeteners, which are high in carbs.
As Paleo does not the emphasis on carb consumption means your body will certainly burn glucose as a source of energy, unless you restrict carb consumption to very low percentage i.e. around 5% to enter Ketosis.
2. A Ketogenic Diet Allows Consumption Of Dairy Products Unlike Paleo Diet:
When you are on a Ketogenic diet, then you can consume full-fat dairy products but in Paleo, you should not have foods like dairy products which are hard to break down.
Dairy products are common food intolerance because after the age of 4-5 (once breastfeeding stops) our body stops producing lactase, an enzyme needs to digest milk sugar lactose.
3. The KetoUnlike Paleo Diet Measures The Macronutrient Percentage:
If you want to enjoy the benefits of the Ketogenic diet then you must follow the specific carb, protein, and fat percentage, otherwise, you won’t enter Ketosis.
The percentage usually fall around 75 percent fat, 20 percent protein, and 5 percent carbs according to the Standard Ketogenic diet (SKD).
On the other hand in the Paleo Diet, you don’t have to follow any macronutrient percentage.
4. The Ketogenic Diet Need The Testing For Ketosis
The main goal of the Ketogenic diet is to enter the stage of Ketosis, but how do you that you have reached Ketosis?
There are various testing methods which detect the number of Ketones in your body, which indicates your body has started using fatty acids for energy.
Since there aren’t any specific metabolic goal in case of Paleo Diet, therefore there’s no testing method of being in Paleo.
5. The Ketogenic Diet Has A Very Specific Outcome (Burring Fat In Case Of Carbs)
The major difference between the Ketogenic Diet Vs Paleo Diet is the desired result – using fats instead of carbs.
You might have understood till now that in the Ketogenic diet you have to manipulate your metabolism to accelerate weight loss.
On the other hand, Paleo Diet can be also be used to lose weight if you cut the consumption of grains and sugar, but your metabolism would remain the same.
It would still burn carbs to generate energy for the body.
How to Be In Keto and Paleo Diet Simultaneously:
If you want to follow both the Keto and Paleo diet at the same time, then it’s not much difficult.
Just, follow these simple instruction to enjoy the benefit of Keto and Paleosimultaneously:
- If you are consuming any animal product make sure that they are grass fed and organic.
- Try to avoid dairy products except for butter.
- Track your macros intake to allow your body to be in Ketosis. To do this, a Keto calculator might be very helpful.
You can also increase your healthy fat consumption to become satisfied like the Ketogenic dieters.
Or if you are in Ketogenic diet and want to enjoy the benefits of Paleo’s clean eating lifestyle, then you can eliminate starchy processed foods.
Every diet is different from each other and there is no diet in the world that is perfect for everyone.
The diet which you can follow for lifelong health and happiness is the best diet for you.
Your medical condition and history also play an important role in selecting the foods which you should have in your diet.
Both Keto and Paleo diet can include nutritious foods but are at the same time restrictive.
Many dieters can’t manage their food cravings and therefore quit very soon.
If you have some queries regarding any diet, then you should consult with a registered dietitian.
If you have a history of heart disease, then it is mostly advised to avoid the Ketogenic diet.
Always remember that any diet can be modified to meet your personal needs.
Which is your favorite diet? Let us know in the comment section.