The Ketogenic Diet and Paleo: What’s the Difference?
Although there are some differences, both the Ketogenic Diet and the Paleo Diet are based on decades of scientific and nutrition research.
Their common principles emphasize a lifestyle of eating healthy, raw, natural, unprocessed foods. Eating “clean” helps the health-conscious dieter to enhance their health and increase their energy.
Ketogenic Diet Basics
The ketogenic diet (keto) is also known as the low carb-high fat diet (LCHF).
It was developed by Dr. Wilder and Dr. Mynie Peterman at the Mayo Clinic. Wilder first coined the phrase “ketogenic” in 1924, primarily as a treatment for pediatric epilepsy. The ketogenic diet has also shown results in treating various brain disorders, besides epilepsy.
As anti-seizure drugs were developed, there was less reliance on keto as a treatment. Interest was renewed in 1994, when the Charlie Foundation, began promoting ketogenic diet therapies.
The Charlie Foundation was named after Charlie Abrahams, son of Hollywood producer Jim Abrahams. Invasive brain surgery did not stop Charlie’s debilitating seizures. A ketogenic diet (from age 2 to 5) is credited with making him seizure-free.
The body produces ketones in the liver, where fats are broken down to be used as energy. When something high in carbs is ingested, the body produces glucose and insulin.
A lower intake of carbs, creates the same effect on the body as a reduction in overall food intake. Basically, a high fat, low carb diet elevates the level of ketones manufactured in the bloodstream. This is known as ketosis.
Human newborn babies are in a natural state of ketosis. This early period of a child’s development is extremely important.
At this time, the brain is in its highest growth period. Interestingly enough, the naturally occurring ketones in breast milk also help fuel the baby’s growth.
We all already produce ketones, especially while we sleep or in a fasting state. The human body burns sugars and fats. Ketosis is a method that switches to using a higher rate of ketones, making fat the body’s primary fuel.
Keep in mind that ketosis is a high fat diet, as much as, a low-carb diet. On keto, the body no longer has to break down protein to get it’s energy. Now the body must burn its stored fat for energy. Low carb, high fat dieting is effective.
About Paleo
About 10,000 years ago, man started cultivating and growing crops. For most of our history, there was no sugar, grains, gluten, soy, and a host of processed and chemically enhanced cooking oils and foods in our diets.
The Paleo Diet was developed over a decade ago, by Dr. Loren Cordain, Ph.D., the prolific author and founder of the Paleo Movement, who insists that Neolithic foods are slowly killing us.
His contention is that modern ailments (autoimmune conditions, heart problems, type 2 diabetes, osteoporosis and many cancers) materialized with the contemporary food supply chain.
Paleo is not primarily a weight loss method. It’s a nutrition program geared towards eating “ancestral” foods. These are foods that our ancestors from the Paleolithic (Stone Age) thrived on consuming.
The contention is that the human body never adapted to eating all the grains that modern agriculture is producing. In other words, our species genetics remains in the Stone Age.
The average caveman was a muscular, athletic, thin and adaptable guy. Modern man is usually an out-of-shape, overweight, insomniac, that may have already been diagnosed with, an often, preventable condition or disease (heart disease, high blood pressure, or diabetes).
Enthusiasts claim that you will lose weight, develop solid muscle and get in shape if you stick with the Paleo plan. An assortment of health and nutrition experts, have their own opinions.
What Ketogenic and Paleo have in common:
- The modern diet features chemically refined foods, trans-fats and processed sugars. Both Paleo and Keto believe that trans-fat, from packaged, processed and/or fast foods, is especially damaging.
- Both Keto and Paleo believe that the root causes of most modern degenerative diseases; obesity, diabetes and cancer, stem from what we eat.
- They both rely on consumption of clean unprocessed natural foods.
- Both diets exclude grain. Bread, rice, wheat, flour, quinoa and legumes are restricted grains (largely carbohydrates). Grains are also filled with gluten. Gluten is not a healthy choice for a lot of the population. The recent “gluten free” diets and products are a testament to the fact that gluten is suspected of being responsible for a number of medical issues.
- Both diets depend on animal protein. If you can hunt it, or catch it; you can eat it. Any grass-fed beef, chicken, duck, turkey, or fish that is hormone and steroid free is allowed. The omega-3s in fish are especially good sources of healthy fats.
Where Ketogenic and Paleo differ:
- Carbohydrates
Keto – The aim is to consume very low amounts of carbohydrates (less than 50g a day). No fruits are allowed. Certain vegetables are limited.Especially root veggies, are not recommended.
Paleo – Carbs are not restricted, except for starchy carbs, which were not available to early man hunter and gatherers. This means no potatoes.
- Dairy
Keto – Dairy products are staple. The fat in cream, cheese and yogurt are important. “No” fat and “low” fat and fat-free are off the table.Full fat dairy products are on the menu.
Paleo – Dairy in any form is not allowed.
- Sugar
Keto – The carbs are obtained from fat. No sugar is allowed.
Paleo – Natural sugar from raw fruit. No processed sugar.
- Saturated Fat
Keto – The reduced consumption of carbs makes saturated fat the primary source of energy.
Paleo – Saturated fat is not completely restricted. However, unsaturated fats or monounsaturated (MUFAs), from foods like olive oil and avocados, and polyunsaturated (PUFAs), like those in corn and sunflower oils, tuna, salmon and nuts are highly recommended.
It’s a good idea when you are going on any diet to talk to your doctor or medical practitioner. Get all the facts.
Both the Paleo Diet and the Ketogenic Diet are healthy lifestyle choices.