End with the mess!

This article will help you to understand what’s behind Paleo, Low Carb, and Keto.

What are the differences? What are the similarities? Which diet is the right one for me?

PALEO IS ABOUT THE TYPE AND QUALITY OF THE FOOD WE EAT

Paleo is first and foremost about which foods to eat and which not to eat. The aim is to only consume foods to which our genetics and metabolism are optimally adapted.

At Paleo, we eat everything that makes us healthier and eliminates everything that can be potentially harmful and could reduce our well-being.

Translated into concrete food, this means that a paleo plate contains a lot of vegetables, protein from good animal sources, healthy fat and fruits. Not included are beans and legumes, cereals, dairy products, additives, and sugar.

The focus is on food quality. The vegetables and fruit should be seasonal, in organic quality or from the farmer you trust. Eggs should be from free-run chickens, as should chicken meat.

Red meat is absolutely not taboo, it is very healthy! As long as the animals have been kept and fed correctly. Lambs and cattle should spend their lives grazing and feed on fresh grass.

In the case of fat, “saturated fat” is not the enemy. Industrial fats are a no go, but coconut oil, nuts & seeds, animal fat from cattle or high-quality bacon are an important part of the diet.

Paleo alone does not determine whether the diet is particularly low in carbohydrates and high in fats or whether a moderate amount of carbohydrates is present in the diet. Due to starchy vegetables, such as sweet potatoes or pumpkins, or fresh fruits, the carbohydrate content can be relatively high.

As a rule, however, Paleo-followers eat fewer carbohydrates than the average US American normal eater. Those who prefer a low carbohydrate diet with Paleo rarely eat fruit, sweet potatoes or pumpkin.

The term Paleo comes from the English term “paleolithic diet”. The English language knows it also as the Paleo diet or the caveman diet.

I am not completely satisfied with the term caveman diet. Even though our Stone Age ancestors surely ate only unprocessed, natural foods, there is still no “one” Stone Age diet.

The inhabitants of North Africa surely ate other food than inhabitants of colder regions. Probably in hot areas fruits and starchy roots were eaten more often, the nutrition was richer in carbohydrates.

In more northern, cold regions, nature offered fewer fruits. So there were more animals on the caveman diet. In order to protect themselves from the cold, animals are provided with a thicker fat layer.

The Difference Between Paleo Low Carb and Keto
Bild von RitaE auf Pixabay

Our ancestors in Northern Europe and the northern polar region fed naturally on fat-rich, low-carb and almost ketogenic foods. The decisive factor was what nature had to offer.

It is impossible for us to recreate or revive the Stone Age today. It’s no wonder that many critics are labeling nutrition as a trend. We should find much more a different justification. In our biochemistry, in our genes.

LOW CARB – FEWER CARBOHYDRATES, MORE FAT BURNING

Those who eat Paleo usually automatically reduce the amount of carbohydrate they eat per day. With the low carb diet, carbohydrate reduction is not a “by-product” but the main part.

Low Carb means “fewer carbohydrates than the average people eats”. In other words: less than 50-60% of the energy.

Even if you consume only 40 % of your energy in the form of carbohydrates, it is low carb light. For an active man, 200 g of carbohydrates a day can already represent a reduction in carbohydrates.

The exact amount of carbohydrates eaten in a low carb diet varies from diet to diet. And low carb diets are like the sand on the sea. There are low carb diets that are high in protein and low in fat and there are low carb diets that are slightly higher in fat and recommend moderate amounts of protein.

Usually, we are talking about of low carb when less than 3.5 oz of carbohydrates are eaten per day. For an adult with a daily requirement of 2,000 kcal, this would be 20% of the energy.

DON´T OVERLOOK THE TYPE AND QUALITY OF FOOD PRODUCTS

If your goal is “Low Carb”, then, unfortunately, you don’t always pay attention to the quality of the foods you eat.

THE DIFFERENCE BETWEEN PALEO, LOW CARB, AND KETO
Bild von RitaE auf Pixabay

If you constantly put supermarket sausages in your mouth, cover sausages with cheese and left vegetables behind, this diet will not be very healthy.

If I recommend Low Carb, then in combination with lots of vegetables, not too much protein and natural, preferably unprocessed food. No ready-made cheap sausages and no expensive, additive-contaminated protein bars.

The advantage of Low Carb? The insulin level in the blood drops, the blood sugar level no longer rides a roller coaster. You get full more easily, lose weight without hunger and you avoid cravings. IF you do it right!

KETOSE – POWER FOR THE BRAIN

Keto is the abbreviation for ketogenic nutrition. It is called ketogenic because this form of nutrition “generates” ketone bodies. For this to work, carbohydrate intake must be reduced to less than 1 oz per day. There is enough protein to ensure demand. The remaining energy is absorbed in the form of good fat.

The ketogenic diet was originally developed as a treatment for epilepsy. In medicine, the ketogenic ratio has been used to calculate the correct amounts of fat, protein, and carbohydrates. When a child with epilepsy is fed with a ketogenic ratio of 3:1, this means that each meal contains 3 times as much fat as protein and carbohydrates combined.

A ketogenic diet also has many advantages for weight loss and mental alertness. But you don’t have to go so deep into ketosis and follow such a high ketogenic ratio. As a rule, a ketogenic ratio of 1.2:1 is sufficient. In this way, the protein requirement is covered, the intake of vegetables is facilitated and ketosis is made possible at the same time.

Since ketone bodies inhibit appetite, this diet is very suitable for severely overweight people. These often don`t have cravings anymore and lose weight easily. They are not forced to give up the taste of fat and a good piece of meat.

WHICH OF THESE DIETS IS THE BEST FOR YOU?

This is individual and can best be found out in the context of a personal consultation.

In principle, it is possible to say that those who are more active and slimmer can tolerate more carbohydrates. The Paleo principles (i.e. unprocessed, natural foods) should be followed by everyone who wants to pay attention to their health.

A ketogenic diet is ideal for severely overweight people. Ketose is also an ingenious brain booster for managers and high performers, for high school graduates and university examinations.

SUMMARY

Paleo: Vegetables, meat, fish, eggs, nuts, seeds, good fats and oils, fruit. No cereals, sugar, pulses, additives, dairy products.

Low Carb: Fewer carbohydrates than “normal”. Insulin levels drop fat burning increases. Not low in fat.

Keto: Less than 1 – 2 oz carbohydrates per day. Still lots of vegetables. In ketosis, the brain gets energy from ketone bodies.


Note: All my recommendations are carefully considered and reviewed and are intended for healthy adults over the age of 18 years. None of my articles can provide a replacement for expert medical advice. Please consult a physician before starting any training, nutrition or supplementation program. Especially if you have already had complaints in the past.
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