Which is best, the Paleo diet or the keto? It is no exaggeration to say that the popularity of these diets has skyrocketed in recent years. Many people are fascinated by the impressive claims of health benefits and want to try them out. However, it can be quite difficult to determine which of these approaches is more beneficial to your health.
At first glance, both the old diet and the ketogenic diet look quite similar. Both diets claim to fit the needs of the human body better than the classic Western diet. Both promise quick and easy weight loss and better health results. However, a closer look reveals some important differences that need to be considered before reaching a decision. The Paleo diet and the ketogenic diet are incomparable in terms of nutritional value, flexibility, or potential side effects.
This article describes their key principles and the similarities and differences between ancient and keto to help you determine if any of these diets are best for you.
What is the Paleo Diet?
The term “Paleolithic” was first used by Dr. Lauren Kodan in 2002 to describe dietary patterns that reflect the habits and eating habits of pre-agricultural Paleolithic hunter-gatherers. This is also known as the “Stone Age Diet,” “Caveman Diet,” or “Primary Diet.”
I’m not sure what our ancestors actually eat every day, but their diet is believed to be primarily based on lean meats, fish, fish and shellfish, fruits, vegetables, seeds and nuts. increase. Foods such as grains, grains, dairy products, and refined oils were introduced long after, so they are usually not included in old foods.
According to a study published in Total environmental science, Old diets are low in carbohydrates (about 25% of total energy intake), high in protein (about 30% of total energy intake), high in cholesterol and polyunsaturated fatty acids (about 15% of total energy intake) There is a tendency. The diet quality score drops to 260, and the old diet is well above the recommended value.
What is a ketogenic diet?
It is shown Ketogenic diet helps prevent seizuresThat is why it was first introduced as a treatment for epilepsy in the 1920s. People suffering from seizures tend to respond well to fasting regimens, so doctors wanted to find a way to mimic the metabolic effects of fasting without depriving patients of food. This strategy was successfully used for almost 20 years before antiepileptic drugs were introduced into the medical practice. It quickly became mainstream when nutritionists realized that a ketogenic diet could produce the consequences of rapid weight loss.
The ketogenic diet is similar to the Atkins diet because it has a very high dietary fat and a very low carbohydrate content. The difference is that after using Atkins for a period of time, you can gradually return your carbohydrates to your diet. On a ketogenic diet, keep your carbohydrate intake low at all times. The purpose behind this approach is Ketosis -A metabolic state in which the body burns fat stores instead of glucose. Ketosis is characterized by low insulin levels and high ketone levels. Ketones are compounds produced by the liver from fatty acids and used as fuel by muscles and other tissues.
From a nutritional perspective, the ketogenic diet contains about 75% dietary fat, about 15-20% protein, and up to 10% carbohydrates. The amount of net carbohydrates (total carbohydrates minus dietary fiber) in a single food should not exceed 25 g. To achieve this, the ketogenic diet is primarily based on meat, fish, eggs, nuts, seeds, oils, oily foods, and certain vegetables (low-carb leafy vegetables, onions, tomatoes, etc.). Contains no fruits, grains, legumes, legumes or root vegetables.
Paleo Diet vs Ketogenic: Similarities
Main principles
The Paleo and Ketogenic diets share many important principles. Both emphasize the importance of eating whole foods while reducing the intake of highly processed foods, especially those that are high in sugar. They also agree to avoid some food groups. For example, both diets eliminate grains, legumes, and legumes. In the Paleo diet, it is due to the simple fact that grains and legumes were not present in the early human diet. The ketogenic diet has a high carbohydrate content and therefore excludes them.
Both the Paleo and Keto diets promote high dietary fat intake, ideally in the form of mono and polyunsaturated fatty acids from sources such as olive oil, avocado, nuts, seeds and fish. .. Similarly, they both discourage the consumption of highly processed trans fats because they both have a detrimental effect on cardiovascular health.
Health benefits
The Paleo and Ketogenic diets can have a fairly comparable impact on our health and body composition.Research published in Nutrients The ketogenic diet has been shown to cause rapid weight loss and may contribute to a reduced risk of developing type 2 diabetes, cardiovascular disease, and some types of cancer. It can also have beneficial effects on gut health and appetite control.
Similarly, Nutritional progressThe Paleo diet has shown that it can significantly reduce body weight and waist circumference while improving blood pressure, lipid profile, and systemic inflammation.
In addition, new evidence published in Psychiatric research More rigorous research is needed to confirm these findings, but both of these diets suggest that they can have a positive impact on our mood and mental health.
Paleo diet and keto: difference
One of the biggest differences between the Paleo diet and the ketogenic diet is ideology, or its lack. The ketogenic diet is about completely changing your diet, but the Paleo diet is considered a more lifestyle. Paleo diet fans greatly promote their commitment to HIIT (High Intensity Interval Training), yoga, meditation and mindfulness.
In addition, there are some important differences regarding dietary ingredients. Keto explicitly limits carbs, but pareos allow carbs as long as they are from Whole Foods sauce. Keto encourages eating many dairy products such as whole fat milk, butter, and natural yogurt. They did not exist in the Paleolithic period, so they are not found in any ancient guidelines. In addition, the ketogenic diet supports the consumption of soy foods such as tofu, tempeh, and soy. In contrast, pareos do not allow soybeans because they fall into the legume category.
Health risk
While following a ketogenic diet may have certain benefits, it also carries some risks. Over the years, many questions have been raised about its safety and long-term consequences. for example, Harvard Medical School It suggests that the high fat content of keto may contribute to an increased risk of developing heart disease, liver problems, and kidney stones, especially in individuals with a particular genetic predisposition. Also, low fiber content can cause digestive problems.
In addition, many people Ketogenic diet causes temporary flu-like symptomsAs a result, the now popular phrase “ketoflu” was created. These symptoms include headache, malaise, nausea, dizziness, “brain fog”, gastrointestinal discomfort, low energy, fainting, and changes in heartbeat. If you are suffering from low blood pressure, keto may not be a good choice for you.
Following the Paleo diet can also carry certain risks. Excluding many food groups, it can contribute to a deficiency of certain micronutrients. In particular, it may be deficient in calcium and vitamin D, which are essential for bone health.
Paleo Diet vs Keto: Which is the best?
There are pros and cons to both the Paleo diet and the ketogenic diet. If you are not suffering from a chronic condition, the final decision can result in cost, maintenance, and flexibility issues. The Paleo diet offers more food choices, but it can also be quite expensive. At the same time, keto is much more restrictive and can be difficult to maintain in social situations. Overall, old may be a little safer, healthier, and more flexible dietary choice.
References
Arab, A. , Melabani, S. , Moradi, S. , And flax, R. (2019). Relationship between diet and mood: A systematic review of the current literature. Psychiatric Studies, 271, 428–437. https://doi.org/10.1016/j.psychres.2018.12.014
Cambeses-Franco, C., González-García, S., Feijoo, G. , & Moreira, MT (2021) Is the Paleo diet safe for health and the environment? Science of the Total Environment, 781, 146717. https: //doi.org/10.1016/j.scitotenv.2021.146717
Dowis, K. , & Banga, S. (2021) Potential Health Benefits of the Ketogenic Diet: Narrative Review. Nutrients, 13 (5), 1654. https: //doi.org/10.3390/nu13051654
Ghaedi, E., Mohammadi, M., Mohammadi, H., Ramezani-Jolfaie, N., Malekzadeh, J., Hosseinzadeh, M. , & Salehi-Abargouei, A. (2019) Effect of Paleolithic diet on risk factors for cardiovascular disease: a systematic review and a meta-analysis of randomized controlled trials. Advances in nutrition, 10 (4), 634–646. https://doi.org/10.1093/advances/nmz007
Harvard Health. (August 31, 2020). Would you like to try the keto diet? Obtained from April 22, 2022, https: //www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
