Obesity rivals smoking as the number one cause of preventable death. One reason is the dramatic rise in the diabetes risk often accompanying weight gain. So, are you interested in starting up a new diet plan, one aimed to not only help you lose weight but to control your blood sugar better? Chances are you are searching for the best options available. Two you may come across as they are trendy in today's times are the ketogenic diet and the paleo diet. Many people actually get confused between these as they do tend to be similar so it can be hard to differentiate between them. Together, you can quickly achieve 100 grams or more of carbohydrates between these two foods. Calorie Counting. Next, we come to calorie counting. This is also a place where the two diets differ considerably. With the keto diet, you will be calorie and macro counting quite heavily. 65% dietary fat intake. With the paleo diet, there are no strict rules around this. While you can count calories if you want, you do not have to. Obviously, your fat loss results will likely be better if you do monitor calories to some degree since calories do dictate whether you gain or lose body fat, but it is not essential. Exercise Fuel Availability. Which brings us to our next point - exercise fuel availability. To be able to exercise with intensity, you need carbohydrates in your diet plan. You cannot get fuel availability if you are not eating carbohydrate-rich foods - that means the keto diet is not going to support intense exercise sessions. For this reason, the keto diet will not be optimal for most people. Exercise is an integral part of staying healthy, so it is strongly recommended you exercise and do not follow a diet that limits exercise.
Therefore, if maltitol is on the ingredient list, sugar alcohol should not be deducted from total carbs. The level of carbs one can consume and remain in ketosis may also change over time depending on keto adaptation, weight loss, exercise habits, medications, etc. Therefore, one should measure his/her ketone levels on a routine basis. In terms of the overall diet, carb-dense foods like pastas, cereals, potatoes, rice, beans, sugary sweets, sodas, juices, and beer are not suitable. Most dairy products contain carbs in the form of lactose (milk sugar). However, some have less carbs and can be used regularly. These include hard cheeses (Parmesan, cheddar), soft, high-fat cheeses (Brie), full-fat cream cheese, heavy whipping cream, and sour cream. 5-10 g carbs from protein-based foods. Eggs, cheese, and shellfish will carry a few residual grams of carbs from natural sources and added marinades and spices. 10-15 g carbs from non-starchy vegetables.
5-10 g carbs from nuts/seeds. Most nuts contain 5-6 g carbs per ounce. 5-10 g carbs from fruits such as berries, olives, tomatoes, and avocados. 5-10 g carbs from miscellaneous sources such as low-carb desserts, high-fat dressings, or drinks with very small amounts of sugar. Most people require at least half a gallon of total fluid per day. The best sources are filtered water, organic coffee and tea (regular and decaf, unsweetened), and unsweetened almond and coconut milk. Diet sodas and drinks are best avoided as they contain artificial sweeteners. If you drink red or white wine, limit to 1-2 glasses, the dryer the better. If you drink spirits, avoid the sweetened mixed drinks. A keto diet is not a high protein diet. The reason is that protein increases insulin and can be converted to glucose through a process called gluconeogenesis, hence, inhibiting ketosis. However, a keto diet should not be too low in protein either as it can lead to loss of muscle tissue and function.
The average adult requires about 0.8-1.5 g per kilogram (kg) of lean body mass per day. It is important to make the calculation based on lean body mass, not total body weight. The reason is because fat mass does not require protein to maintain, only the lean muscle mass. 54.55 x 1.5) g/day. Those who are insulin resistant or doing the keto diet for therapeutic reasons (cancer, epilepsy, etc.) should aim to be closer to the lower protein limit. The higher limit is for those who are very active or athletic. For everyone else who is using the keto diet for weight loss or other health benefits, the amount of daily protein can be somewhere in between. Animal-based sources of omega-3 fats, such as wild-caught Alaskan salmon, sardines, and anchovies, and herrings. Nuts and seeds, such as macadamia, almonds, pecans, flax, hemp, and sesame seeds. Having figured out the exact amounts of carbs and protein to eat, the rest of the diet comes from fat.
A keto diet is necessarily high in fat. If sufficient fat is eaten, body weight is maintained. If weigh loss is desired, one should consume less dietary fat and rely on stored body fat for energy expenditure instead. For individuals who consume 2,000 calories a day to maintain their weight, daily fat intakes range from about 156-178 g/day. For large or very active individuals with high energy requirements who are maintaining weight, fat intakes may even exceed 300 g/day. Most people can tolerate high intakes of fat, but certain conditions such as gallbladder removal may affect the amount of fat that can be consumed at a single meal. In which case, more frequent meals or use of bile salts or pancreatic enzymes high in lipase may be helpful. Avoid eating undesirable fats such as trans fat, highly refined polyunsaturated vegetable oils, as well as high amounts of omega-6 polyunsaturated fats.
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