What is the Paleo Diet? Benefits, Eating Plan, and Difference from Keto Diet

Last updated: September 11th, 2023

What is the Paleo Diet?

The Paleo diet is an eating plan based on the premise that the healthiest diet is one which sticks closely to what our ancient human ancestors consumed. That means unprocessed foods, like lean meat, fruits and vegetables, and excludes dairy products, grains, and sugars.

How is it Different from the Keto Diet?

The ketogenic diet, on the other hand, focuses on eating fat while severely limiting carbohydrates to put the body in a state of ketosis. In ketosis, our bodies begin to aggressively burn fat for fuel. The standard keto eating strategy is typically 75% fat, 20% protein, and 5% carbohydrates. A modified, high-protein version of keto adjusts the ratio to 60% fat, 35% protein, and 5% carbs.

The Benefits of a Keto Diet

You might know someone who has tried a ketogenic diet and been thrilled with its weight loss benefits. Studies show that eating on a keto regimen is effective in helping people lose weight. But ketogenic diets are also being used to help resist disease. Studies show ketogenic diets can drastically lower blood sugar and improve insulin resistance, helping to improve diabetes and prediabetes. Research indicates that ketogenic diets can improve markers for heart disease, including cholesterol and blood pressure. And keto is being increasingly studied as a dietary therapy for epilepsy, cancer, and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

What Should You Eat on the Keto Diet?

On a ketogenic diet, you should focus on eating fat while severely limiting carbohydrates. This puts the body into a state of ketosis, allowing it to burn fat for fuel. It is typically recommended to eat 75% fat, 20% protein, and 5% carbohydrates when following a ketogenic diet. Here is a list of the types of foods you should eat:

  • Meat
  • Eggs
  • Fish
  • Full-fat, grass-fed dairy and unprocessed cheese
  • Oils including coconut and olive
  • Nuts and seeds
  • Low-carbohydrate vegetables

What Should You Avoid on the Keto Diet?

On a ketogenic diet, you should avoid eating any foods high in carbohydrates or sugar. This includes grains, almost all fruits, beans, root vegetables, and regular sugar. Alcohol is also not recommended, as it is high in carbohydrates.

The Benefits of the Paleo Diet

The Paleo diet is an effective way to lose weight, just like the keto diet. It avoids processed foods and sugars, and focuses on eating lean proteins, fruits, and vegetables. However, the Paleo diet goes even further, as it focuses on eating in the same way our ancestors did, meaning that game meat, organ meats, insects, and other plant food sources are all acceptable on the Paleo diet.

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