Paleo vs Keto Diets: What’s the difference?

so hubs howdy wife we've been getting a lot of questions about the difference between a Paleo diet and the keto diet clearly keto is very popular people are seeing it everywhere so let's tackle that today yeah it's it's a should theoretically be easy to unpack that there are a lot of nuances and so maybe let's look at what a paleo diet is first and you can tackle that by inclusion or exclusion so the exclusion is a paleo diet is usually free of grains legumes and dairy and the theory behind this is that if we look at what generally was available to hunter-gatherers and there were some pretty good information around that people will kind of get freaked out about you know the the veracity or the depth of that knowledge but in general we didn't have lots of grains legumes and dairy available until the advent of Agriculture so by inclusion of Paleo diet is usually built around lean protein seasonal fruits and vegetables roots and tubers that's that's kind of story now one of the big challenges with the Paleo diet is it's become almost this like religious process and people end up asking is it paleo instead of just asking is this a good option for me and when we talk about good options typically what we're talking about is nutrient density immunogenicity of the food like does it cause an immune response a lot of common allergens we saw way corn you know these things are really common so not everybody has problems with them but a lot of people do so on the ketogenic diet side it really is quite a bit easier although dr. Ted Nieman has a really interesting infographic that kind of breaks down the different ways to get into a ketogenic state but in general what we're talking about is a carbohydrate restrictive diet and we have adequate protein and then fat to a degree that kind of flips the lever of if we are a performance-oriented athlete we probably eat a lot of fat to make up the calories that we need if we are looking to lose body fat that we need a caloric deficit and so we're going to set our fat levels somewhat lower so on the Paleo diet side we also have the additional caveat what I would call the Paleo template which is looking at sleep and circadian rhythm we're thinking about community we're thinking about the gut microbiome and so it's really what we would call in broader terms an ancestral health or evolutionary medicine template the ketogenic diet fits within that story perfectly and really I've made the point that the the Paleo diet should be approached in what I call a macro macronutrient agnostic fashion and what that means is we're focusing on food quality first and then you figure out what the the relative ratios of protein carbs fat are that you need to work optimally I'll use myself as an example just just briefly I despite being much healthier than what I was in my 20s and 30s I'm still not super duper carb tolerant I'm better than what I was in the past but a really large bowl of rice or something like that it's going to give me sky high blood sugar levels we've done some self experimentation where you ate the the right side eat the rice we checked blood sugar at two hours and you kicked my ass on it like your blood sugar barely got above like 110 or something mine was nearly 190 which is near diabetic levels so that is a piece of this story I to be healthy need to eat a lower carb intake I'm also quite guman intolerant if you eat a piece of French bread you'll get a little bit of kind of belly swell but it's not that big of a deal like two hours later you're fine so these are kind of the the personalized nutrition elements that we end up augering down and getting more granular for each of us and this is what we're recommending to other folks is you know look at this big picture of what goes into a paleo diet which is typically whole unprocessed foods nutrient density is kind of a primary concern but that all applies to a ketogenic diet as well and there are a lot of people for whom a ketogenic diet is really the the best tool in the tool shed there are some people for whom a ketogenic diet may not be the appropriate tool at all and in it too I do recognize that we don't need a one-size-fits-all world even though lots of people try to make it that way if all that we had were hammer nails are houses wouldn't stick together all that well um I would make the point that in many ways approaching the world from this ketogenic diet perspective could simplify this whole story or just low carbon here's kind of my thought we look at what your carb tolerance is and this will be determined by genetics by epigenetics including your sleep in kind of circadian though we know from the work that we've done with the Reno police and fire projects that people who are in circadian rhythm disrupted environments basically shift work their insulin resistant and the only lever we have to flip from there is their nutrition and typically we recommend a low carb diet so we find the carb level that works well for folks and then we just look at this range of what I would call immuno genic foods which is typically grains legumes and dairy and we just ask a question do I do well with those foods in the way that we determine that isn't an elimination diet we remove these foods from the program for 30 days reintroduce and see how you do and so in that regard if we I would almost argue that a simpler approach is using low carb or keto as a baseline add in these other elements of the evolutionary medicine story sleep and circadian rhythm gut health and whatnot and it really simplifies the process instead of asking a million questions is this paleo instead we have a really stepwise process where we start with appropriate glycemic load then we find out if we have immuno genic problems with foods basically in tolerances and we set amounts and ratios appropriate for what our goals are and then also flesh out the rest of our lifestyle with an eye towards sleep and gut health now it's it's interesting because clearly a ton of people have lost a lot of weight on a paleo diet and a lot of people are losing a tremendous amount of weight on keto and I think the easier bit with keto know how do you expand on this a bit is that like with paleo people you know like you mentioned there's certain foods that you don't eat but there's no real limit on calories like you're not looking you're not specifically it's limiting your caloric intake whereas on Akita diet keto diet especially if you are someone who has a significant amount of weight to lose it can really help simplify things because you you are eating at that caloric deficit yeah you know like some folks like the keto games folks and whatnot they have done a great job of helping people to determine an appropriate macronutrient ratio adequate protein carbs fat so that they're in that ketogenic state but more importantly they're in a mild caloric deficit and the results that they're getting are absolutely remarkable anything else do you think people should know I know there's another question that came up also how is keto different from Atkins yeah in you that's a great question and really they're kind of kissing cousins and the distinctions become really although whole religions have been founded on on minor distinctions and philosophy but the Atkins historically has been a ketogenic diet for about a two to four week period an induction phase tends to reverse insulin resistance tends to help people become what we would call fat burners and then from there Atkins historically recommended that you titrate carbohydrates up to a point in which you don't see problems and so they end up being very very similar there's also a thing called a modified Atkins which is a higher protein intake than what we would typically see with in standard ketogenic diet circles and then finally if we really dig in the history of the ketogenic diet the classic nutritional ketogenic diet that is used for epilepsy was a very high fat very low protein low carbohydrate diet that's not necessarily what we and most people in this kind of performance and esthetics world are recommending for the vast majority of people who just want to look feel and perform better but there is definitely a place for that that you know well-formulated nutritional ketogenic diet for things like epilepsy and other neurodegenerative conditions so babe given the you've helped so many people lose weight transform their health with paleo and like we've like we've mentioned quito is is very popular right now and we're seeing lots of people especially people who've just struggled to drop you know maybe their 300 pounds 400 pounds and they they've just struggled to find about something that would work for them and we're finding tremendous success with the Quito so to that end you've been working we've been working on a big project you want to tell folks a little bit about that yeah and before I mentioned the project I will mention what some people it appears if they have been significantly overweight for long periods of time they may actually have some alterations and their hypothalamus the energy regulating center of the brain and up until this point every approach that these folks have tried has typically failed they're always hungry they're debilitated by by a hunger and a desire to effectively overeat and the ketogenic diet is interesting in that it appears to reset that hypothalamic dysregulation and particularly over the course of time we've seen a lot of reports of folks like you you mentioned 300 400 pounds in body weight significantly overweight and for the first time in their lives or at least for the first time in in you know immediate memory these folks are not chronically hungry and so there's something about that ketogenic state that allows people to regulate their hunger and to eat appropriate amounts of food and they subsequently have some great success and that success is the reason why we put together this program which is called the keto masterclass keto masterclass is a 13 module course which includes a 13 video module course it includes a comprehensive workbook it has some really cool bonus features like a 45 day program so it guides you through 45 days of your eating you're tracking your sleep and paying attention to a lot of these different levers that factor into weight loss and then also exercise right right yeah yeah and even though it's comprehensive it's simple it is a simple program you don't need a PhD in biochemistry to be able to navigate this this program great and if folks want to check out the keto masterclass you can click the link that's in and we're gonna ask some questions because a lot of people who gets started on it on a new way of eating typically run aground in a couple of areas either social situations co-workers family members they kind of derail what the person is up to kind a little bit of sabotage going on oftentimes folks can get started in there on a great path but then life gets in the way and they get really busy and time crunched or folks are doing great but then they hit what you call the dreaded but the perceived plateau so don't have some some strategies for that and then also just figuring out how to do it right so how much do protein carbs in fact do I eat what do you know how do I go about this new way of eating and so we'll ask some questions to kind of figure out what your challenge is and we'll be providing some some tips to address those challenges as well and then from there if you're interested in signing up for the keto masterclass they'll be information for you to do so as well .

Video Description:

Paleo and keto…two popular ways of eating that have changed a lot of people’s lives.

So, what’s the difference between the paleo diet and the keto diet? How are they similar? Which one is better?

Listen as we answer these questions and more.

Want to read more? I broke it down here too:

March 20, 2021 Tags : Ancestral Health , fat bomb , keto , keto diet , ketogenic , ketogenic diet , ketosis , low carb , low carb diet , Paleo , Paleo Diet , Video

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