In today's modern and fast-paced world, it is no wonder that obesity has become such a prevalent problem.
Fast food restaurants are on practically every street corner, people find themselves eating at their desks during the day for convenience, and there is little to no time spent preparing healthy meals in the home. One of the many problems with obesity is setting you up for several adverse health issues in your older years. When you live life in an unhealthy manner as a teenager or young adult, your body does not have the time to recover from those actions before entering adulthood, where other responsibilities take precedence over maintaining a healthy lifestyle. Below, we will compare and contrast the two most popular diets today, Paleo and Keto.
Paleo Excludes Dairy Products While Keto Allows Dairy Without Sugar
You need to know what separates the two diets, even if you plan on ultimately following both of them. While Paleo and Keto both have a similar goal of improving your health to reduce the risk of obesity-related complications in the future, each diet has its distinct methods of achieving this goal.
The Keto Diet Incorporates Veganism While Paleo Encourages a High Consumption of Meat Products
Dairy products are strictly off-limits. To follow Paleo as intended by its creator, Loren Cordain, tells us that we should consume lean meats such as grass-fed beef and wild salmon every day at most meals. We would be wise to avoid consuming factory-farmed meats instead of choosing free-range chicken or eggs from your local farmer's market.
Keto Diet is More Effective at Lowering Your Blood Sugar and Reducing Your Risk for Type 2 Diabetes
If you are looking to lose weight, either diet will work independently with the right approach. However, depending on your genetics and level of control over your diet, Paleo may prove more effective than keto for long-term weight loss. It naturally lowers blood sugar levels, while following the Keto diet alone does not regulate blood sugar effectively enough to prevent diabetes in some people. A study published in the journal 'Nutrition & Metabolism' found that overweight men who followed the paleolithic diet for eight weeks experienced reduced blood sugar levels, more stable insulin levels, and increased insulin sensitivity.
The Keto Diet is Very High in Fat While Paleo Provides a More Well-Balanced Approach to Fats
Depending on what you choose to eat for breakfast, lunch, and dinner every day following the keto diet, your daily fat intake can range anywhere from between 60g of fat calories up to 100g. A study published in 'Nutrition Journal' found that an increase in consumption of saturated fatty acids was observed with higher carbohydrate consumption while following a paleolithic-style diet.
Paleo Is Good For You While Keto Can Cause Muscle Loss if not Carried Out Properly
While the keto diet has proven to be effective at reducing the risk of diabetes and improving insulin sensitivity, it is not without its flaws. Some people find that they experience muscle loss while the following keto as their body begins to burn fat for fuel instead. A study published in 'Nutrition Journal' found that men who followed a paleolithic-style diet for one week experienced an increase in lean mass during this time than men who consumed a western diet with high caloric intake.
Paleo May Require More Time and Effort To Prepare Than Keto
If you consider following either of these diets, here are some things to keep in mind before doing so:
- Neither diet should be rushed into because you have read about it online or on social media. Your body needs weeks, if not months, to adapt to a new way of consuming food, and you should be patient during this time as the results are well worth it.
- Make sure that you consult your physician before starting either diet. This is because each one has the potential to affect medications that you may currently be taking for other conditions, such as high blood pressure, diabetes, depression, osteoporosis, arthritis, or allergies. If you do experience any adverse reactions while following either diet, stop immediately and speak with your doctor about what actions you can take next.
The Paleo Diet Is More Well Known Than Keto Diet
In recent years, the keto diet has received more attention than paleo for several reasons: more books have been written about it. It is also easier to stick with because there is no limit to the number of fruits you can eat when following a keto plan, while on Paleo, the fruit must be consumed in moderation.
Just Because One Diet Works for You Doesn't Mean That Another Won't Work Even Better
If you have decided that either of these diets doesn't sound ideal for your lifestyle or health goals, don't get discouraged. There are many other diets you can try, such as the Mediterranean diet, associated with long life and good health. You can also try the Paleo diet, which is an alternative to western eating habits. The DASH or Dash Diet is designed to lower blood pressure levels by increasing fruits, vegetables, and whole grains.
Both Diets Are Good for You, But Neither Is Perfect
No matter what dietary approach you decide is best for you, remember that sticking with it should be your top priority. Missing meals or skipping out on exercise will have a negative impact on your results, so make sure that you don't fall into this trap, as it could take months to set things right again. In conclusion, the ketogenic diet and paleo diet are effective ways of improving your health by changing the way you eat. However, it is essential to remember that many other diets out there may be better suited for your lifestyle than either one, so never let yourself become discouraged if you don't see results right away.