Keto, Paleo, How are they different?
I often use keto and paleo interchangeably. If I am at a party or any situation where it's impossible to stick to my keto plan, I do some adjustments with paleo.
Paleo (Paleolithic diet, caveman diet) is a diet consisting of foods eaten by prehistoric man during the Paleolithic era. These foods are meats, fish, eggs, seeds, nuts, fruits, vegetables, healthy fats and oils. So you are consuming foods that can be hunted and gathered. These foods should be in it's natural form and not processed. Also avoiding chemicals and heavy sugars is important. Some of my paleo clients request cheese, although cheese is not paleo but many people are including it in their paleo diet plan. If that's the case, I usually stick to goat cheeses. The plan put a high emphases on fruits, nuts, seeds, vegetables, that are loaded with vitamins, minerals, and fiber. Modern paleo diet focuses on lean proteins, fruits, vegetables,with nuts,and seeds eaten in moderation instead of sodium rich processed conventional foods. Nuts and seeds are calorie dense hence you can gain weight if consuming large amounts. According to the health journals the paleo diet helps with inflammation, weight loss, and insulin health.
Paleo food list to avoid
Dairy (some are eating goat cheeses)
Low-fat or diet products
So the thing with paleo diet is it omits starchy high carbohydrate foods like white potatoes. Although potatoes were around during the paleo era. Sweet potatoes are fine because they have a better nutritional value and somewhat lower in sugar.
Keto excludes high sugar foods, including most fruits. Paleo fruit and natural sweeteners are allowed.
Processed meats are not allowed on paleo but on keto they are good if they contain no carbs or sugar and even better nitrates free.
Paleo focuses on natural and grass fed meats with no processing
Keto focuses on the same without the sugars,and carbs
2. sweeteners and sugar
Paleo allows raw honey, maple syrup, date sugar and coconut sugar
Keto does not allow any sugar but artificial sugars preferably from natural sources such as stevia, monk fruit
3. Starchy vegetables
Paleo allows some that are not high in carbs like beets, sweet potatoes and carrots but in moderation.
Keto does not allow any
Paleo allows fruit with high sugar ones in moderation
Keto only allows low sugar fruits like berries
Paleo excludes dairy (some are consuming goat cheeses)
Keto dairy is allowed with out sugar
The keto diet focuses nutritional dense foods that are high fat, low carb and low to no sugars.
The paleo diets focuses on natural, unprocessed foods with high carb fruit and vegetable eaten in moderation.
Both diets excludes grain, legumes.
Both diets includes,
Non starchy vegetables
One of the bad rep that keto has been getting is the lack of nutrition. Keto has a large withdrawal feelings and side affects if not done right. Keto you are suppose to consume 7 to 8 cups of raw vegetables daily. Keto requires you to pay attention to you nutrition because a lot of foods are restricted. Getting the body to stay in ketosis requires some planning that is why consuming the vegetables are important. My clients who are on keto experience no side effects. I instruct them to take electrolytes, food supplements, and 7 to 8 cups of raw vegetables everyday. It is also a good idea to get some of your vegetable intake from raw, organic and keto friendly green vegetable powders. When done correctly both these diets or lifestyle change can be easy and satisfying.
Thanks again for reading.