Although they are distinct, paleo and keto diets share many characteristics. Below are some of the main ideas these diets have in common. Fundamentally, both paleo and keto diet plans are intended to rely on whole-food sources of nutrients. A whole food is a food that has undergone a minimal amount of processing by the time it gets to your plate. Both keto and paleo diets strongly encourage eliminating all ultra-processed foods and replacing them with whole foods like fresh vegetables, meat, fish and nuts. Though for different reasons, both paleo and keto diets strongly discourage eating grains and legumes. For the paleo crowd, this elimination is largely based on the fact that grains and legumes were not likely part of early human diets and they contain antinutrients. Antinutrients are compounds, such as lectins and phytates, that can be found in some plant-based foods. The keto diet also eliminates grains and most legumes, but this is because of their carbohydrate content.
Grains and legumes contribute a significant amount of carbs to the diet. If you eat them while following the keto diet, you risk throwing your body out of ketosis. Keto and paleo diets strongly discourage the intake of added sugars. For both diet plans, this largely falls under their shared message of avoiding heavily processed foods in general. However, paleo dieters are a bit more flexible with this rule, as unrefined sugar sources like honey and maple syrup are still permitted. Keto, on the other hand, doesn’t allow any added sugar sources, refined or not, due to the high carb content of these foods. In line with their shared goal of achieving optimal health, both paleo and keto diets encourage the intake of unrefined, healthy fats. Both diets also recommend moderate-to-liberal amounts of selected refined oils, such as olive and avocado oils, as well as nuts, seeds and fish. Keto places very heavy emphasis on fat in general, as it is the cornerstone of the entire diet. Paleo, while not necessarily a high-fat diet, uses this recommendation to support overall health. One of the primary reasons for the popularity of keto and paleo diets is the notion that they will promote weight loss. Unfortunately, there is limited research available for how effective these diets are for sustained, long-term weight loss. However, some short-term research is promising. A small study of postmenopausal, obese women following the paleo diet showed a 9% weight loss after six months and a 10.6% loss at 12 months. This may have been because a high intake of fat usually leads to a decrease in appetite and fewer overall calories consumed. It may also be that the process of ketosis is leading to more efficient elimination of the body’s fat stores. The exact reason is still unclear.
So, mix and match your favorite recipes and snacks based on your own goals! If you’re already on the old meal plan you can access it here. After your first four weeks on the Ketogenic Diet, you have likely seen a massive difference in your weight and overall body function. Switching gears from a sugar-fuelled body to a fat-fuelled body is amazingly uplifting. You should have seen a great increase in your mental cognition. Your energy levels should be through the roof. And you have to have dropped several sizes. Remember, the Ketogenic Diet is not so much a diet as a lifestyle. You can continue to feel as amazing as you do now as long as you follow just a few simple keto rules. Remember to stay away from unhealthy carbs; stick to unprocessed foods and allow fat to be your friend. Congratulations on your wonderful journey and welcome to a whole new you!
1. What is ketosis? Ketosis is a natural process the body initiates to help us survive when food intake is low, particularly of carbohydrates. During this process, we produce ketones, which are produced from the breakdown of fats in the liver. 2. How long does it take to reach optimal ketosis? Warning: The keto diet takes time for your body to get adjusted to it. With that said, reaching optimal ketosis could about 3-7 days, depending on your body type, activity levels, and what you’re eating. However, how strict you’re with your carb intake leads your body to reach ketosis faster. 3. Do I need to count calories? While calories do matter-especially with weight loss-you don’t really have to count calories while following a keto diet because the protein and fat will keep you satisfied. 4. Can I drink alcohol? Alcohol can be consumed but be cognizant of how much and what type you’re drinking.
Wine, beer, and cocktails all have carbohydrates in them. While it is best to avoid alcohol altogether, one glass of wine out per week won’t hurt. 5. Can I eat too much fat? Technically, yes you can eat too much fat and gain weight. However, most people will find it difficult to overeat on high fat, high protein and low-carb diets. To ensure you don’t overeat, there are online keto calculators to help you out in this department. 6. What foods should I eat? Check out the list of keto-approved foods we mentioned earlier. In a nutshell, stay away from high-carb foods and condiments. 7. How can I track my carb intake? Following the keto diet will naturally have your carb intake low. However, there are smartphone health apps such as MyFitnessPal that makes it easy to track your carb intake. 8. How much weight will I lose? How much weight you lose depends on several factors (e.g., genetics, gender, current health level, etc.). Of course, exercising and living a more active lifestyle - in conjunction with the keto diet - will help you lose weight faster.
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