With the variety of diets that are currently available, it is important to understand the differences that exist between them. For instance, the keto and paleo diets are among the most widespread today, and they have some similarities. However, there are differences in the foods that are allowed, the effects on the body, as well as the health implications.
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The ketogenic (keto) diet is focused on eating a specific balance of macronutrients in order to enter the state of ketosis, which encourages the body to burn fat for weight loss and health (Masood, Annamaraju, & Uppaluri, 2020). The Paleolithic (paleo) diet focuses on eating foods that humans would have eaten back in the Stone Age, with the purpose of eliminating modern processed foods.
In a keto diet, it is usually recommended to consume 70-80% of fats, 20-25% of protein, and 5-10% of carbohydrates. People on a keto diet should not eat carbohydrates from legumes or grains, but rather come from keto-friendly vegetables such as leafy greens or berries. The paleo diet implies eating unprocessed foods that the ancestors would have not eaten (Green, 2018). This diet also excluded legumes, grains, and dairy products. On both the keto and paleo diet, it is allowed to eat nuts and seeds, seafood and unprocessed meat, eggs, healthful fats, and non-starchy vegetables. Keto allows dairy and sugar-free sweeteners, while paleo does not (Berry, 2019). On a paleo diet, it is allowed to eat most fruits, starchy vegetables, and natural sweeteners while keto does not allow them. On both diets, it is forbidden to have legumes, grains, processed foods, and white and brown sugar.
Side effects are possible from both diets. For example, the keto diet can lead to keto flu characterized by headaches, lethargy, insomnia, mental slowness, and constipation, all associated with entering the state of ketosis. On a paleo diet, there is a risk of getting not enough calcium and fiber.
Berry, J. (2019). Keto and paleo diets: What are the differences? Web.
Green, D. (2018). The paleo diet: Food your body is designed to eat. Kyle Books.
Masood, W., Annamaraju, P., & Uppaluri, K. (2020). Ketogenic diet. Web.
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