Paleo or Keto?

rchelen

Which is better for health wise? I do noticed with keto, my cravings are under control, and I don't get hungry as often. For those who are on paleo? What benefits do you see?

toxikon

Whatever you can stick with for the rest of your life. If there's no reason to severely restrict your dietary choices, why do it? Why not eat a generally balanced, healthy diet, enjoying occasional treats and keeping your sanity?

willnorton

plant based

mmapags

toxikon wrote: »

Whatever you can stick with for the rest of your life. If there's no reason to severely restrict your dietary choices, why do it? Why not eat a generally balanced, healthy diet, enjoying occasional treats and keeping your sanity?

Totally agree. Both paleo and keto are highly restrictive and if you don't have a health problem, like insulin resistance, why do it?? There is not metabolic advantage for weight loss. If you struggle with cravings, try keeping your carbs around 100 grams per day. Lower carb eating helps many with sugary or starchy cravings. Neither paleo or keto is more inherently healthy than a general balanced diet of mostly whole foods. They are both more restrictive though.

lemurcat12

Both can be healthy, both can be unhealthy. Both can help with keeping a calorie deficit (depending on the person), both can be unhelpful in keeping a calorie deficit. Many people are best off doing neither.

Keto's restrictions aren't really about health at all (although if you are someone who overeats foods that are high in refined carbs (and often fat too), it will force you to cut way down, which may be good for health, but any sensible diet will have you cut way down on those foods in favor of more nutrient dense foods. If you have T2D or are IR, keeping carbs under control may be helpful, but same with many approaches that don't require cutting so low in carbs. Some recommend keeping protein up, which can be healthy and satiating, but some don't. Some emphasize vegetables and healthier sources of fat (a good mix of fats from nuts and nut butter and seeds, olive oil, avocado, fatty fish, for example) -- IMO, the keto approach that can be healthy -- and some disregard vegetables or even reduce them (which IMO is not).

As for paleo, I happen to think a number of the things recommended are healthy: focus on cooking from whole foods, eat the whole animal, look at where you source the animal from, fill half your plate with vegetables, focus on whole food sources of carbs like sweet potatoes (and in some approaches, potatoes and fruit), as well as vegetables. On the other hand, I think some of the restrictions: especially legumes (such as beans and lentils), but also whole grains and dairy (which would include plain greek yogurt) are pointless and limit beneficial and nutrient dense whole foods.

Basically, see what works for you and like others have said don't feel like you need to pick a specific named diet, vs. seeing what is sustainable and satisfying for you, and emphasizes nutrient-dense food, in a nice variety.

BusyRaeNOTBusty

How about just eating less of the foods you normally eat? And making sure you get adequate micro and macro nutrients?

notreallychris

BusyRaeNOTBusty wrote: »

How about just eating less of the foods you normally eat? And making sure you get adequate micro and macro nutrients?

I agree with this!

Unknown

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keto_strong

I use a ketogenic diet to address neurological issues and find it to be remarkably helpful with energy and mental clarity. That said, I completely agree with choosing a way of eating that can be maintained long term and offers the nutrient density our bodies need for overall health. Unfortunately, as with many fad diets, keto has been adapted to appeal to the masses with tempting recipes like Fathead Pizza, Bulletproof Coffee, Fat Bombs and an endless supply of bacon. Clearly this is a poor choice for anyone looking to improve their lifestyle.

dinadyna21

Whatever way you choose to eat, make sure you continue to have a calorie deficit to lose according to your goals. You could literally eat twinkies and lose weight, you'll feel like a pile of poo and be nutritionally deficient but you'll still lose weight.

J72FIT

lemurcat12 wrote: »

Both can be healthy, both can be unhealthy. Both can help with keeping a calorie deficit (depending on the person), both can be unhelpful in keeping a calorie deficit. Many people are best off doing neither.

This sums it up nicely....

rchelen

BusyRaeNOTBusty wrote: »

How about just eating less of the foods you normally eat? And making sure you get adequate micro and macro nutrients?

What would be the adequate micro and macro nutrients? I did eat a lot of white rice before and with keto diet I've completely cut that off.. but I still would like to be able to eat carbs like sweet potatoes and vegetables without having to worry about the number of grams of carbs I should eat on a keto diet. With keto diet its recommended I eat 75% fat, 20% protein, and 5% carb. BUT that's hard to do because most of the vegetables I eat are carbs. I don't think it's bad that I'm eating vegetables. I guess I'm curious if the numbers even matter??

janejellyroll

rchelen wrote: »

BusyRaeNOTBusty wrote: »

How about just eating less of the foods you normally eat? And making sure you get adequate micro and macro nutrients?

What would be the adequate micro and macro nutrients? I did eat a lot of white rice before and with keto diet I've completely cut that off.. but I still would like to be able to eat carbs like sweet potatoes and vegetables without having to worry about the number of grams of carbs I should eat on a keto diet. With keto diet its recommended I eat 75% fat, 20% protein, and 5% carb. BUT that's hard to do because most of the vegetables I eat are carbs. I don't think it's bad that I'm eating vegetables. I guess I'm curious if the numbers even matter??

The numbers do matter, but not as much as proponents of certain diets might want you to think. Your body requires a certain amount of fat and protein to survive and, if you really want to thrive, you'll want to get more than the absolute minimum. Other than that, it's really up to you. Some people feel better when they eat lower carbohydrate, so they do that. Others, like myself, enjoy a diet that is higher in carbohydrates. But humans are really flexible. As long as you're getting enough protein and fat, you can adjust your goals to your own preferences and what makes you feel the best.

Keto isn't required for weight loss or good health. If you want to include rice and vegetables in your diet, you can do that.

nvmomketo

rchelen wrote: »

BusyRaeNOTBusty wrote: »

How about just eating less of the foods you normally eat? And making sure you get adequate micro and macro nutrients?

What would be the adequate micro and macro nutrients? I did eat a lot of white rice before and with keto diet I've completely cut that off.. but I still would like to be able to eat carbs like sweet potatoes and vegetables without having to worry about the number of grams of carbs I should eat on a keto diet. With keto diet its recommended I eat 75% fat, 20% protein, and 5% carb. BUT that's hard to do because most of the vegetables I eat are carbs. I don't think it's bad that I'm eating vegetables. I guess I'm curious if the numbers even matter??

Ketogenic diets just mean that you eat low enough carbs that you are in ketosis (relying mostly on fat for fuel) the vast majority of the time. For many people that might be under 50g of carbs a day. For those with insulin resistance, it might mean under 20g of carbs a day. For an active person, who times their carbs around exercise, it could be well over 100g of carbs a day.

Protein ranges in a ketogenic diet can go from (medically required low for epilepsy) of 10-15%, up to 30-40%. I would guess that most are at around 20-25% for maintenance. For losing, it should probably be a slightly higher percentage.

Fat fills in the rest, often between 40-80%. I would guess 60-75% is the most common.

The paleo diet is about food choices. What foods you eat. It can be high carb to ketogenic depending on how you set it up. It can be done in a ketogenic manner, or not.

If you find keto or paleo helps your health or weight loss, then stick with it. If it does nothing for you, then there is no need to stick to those diets.

Good luck.

Niff314

I've been on keto for epilepsy for 9 months. Aside from being seizure-free for 8 months, keto has been amazing in transforming how I think about food and fitness. I have nonstop energy during the day, sleep 8 or more solid hours every night, and have great endurance during my workouts. Of course, everyone's mileage may vary.

melaniedscott

Neither. Keto would just make me sick (too much protien makes me feel wretched and undermines elimination).

Paleo is silly and generally random (my opinion, please, don't anyone take it personally)--I'm not willing to give up nutritious, delicious food just because someone thinks cavemen didn't eat it...which is ridiculous--people started farming because they wanted more of things that could be more available with cultivation. How did they know they wanted to cultivate it? Because they ate it.

Whole foods are better for you...fresh fruits, veggies, whole grains, fresh meat (if you eat meat), etc. Just stay within your calories.

psuLemon

rchelen wrote: »

BusyRaeNOTBusty wrote: »

How about just eating less of the foods you normally eat? And making sure you get adequate micro and macro nutrients?

What would be the adequate micro and macro nutrients? I did eat a lot of white rice before and with keto diet I've completely cut that off.. but I still would like to be able to eat carbs like sweet potatoes and vegetables without having to worry about the number of grams of carbs I should eat on a keto diet. With keto diet its recommended I eat 75% fat, 20% protein, and 5% carb. BUT that's hard to do because most of the vegetables I eat are carbs. I don't think it's bad that I'm eating vegetables. I guess I'm curious if the numbers even matter??

Just eat foods you enjoy, especially since they are whole foods based. You get most of the health benefits from weight loss and exercise. Personally, i focus on calories then protein then fiber. I eat higher carb 50 to 60%, because they provide more volume, i love them and they helped me lost 50 lbs and kept it off for 5 years

nvmomketo

melaniedscott wrote: »

Neither. Keto would just make me sick (too much protien makes me feel wretched and undermines elimination).

Paleo is silly and generally random (my opinion, please, don't anyone take it personally)--I'm not willing to give up nutritious, delicious food just because someone thinks cavemen didn't eat it...which is ridiculous--people started farming because they wanted more of things that could be more available with cultivation. How did they know they wanted to cultivate it? Because they ate it.

Whole foods are better for you...fresh fruits, veggies, whole grains, fresh meat (if you eat meat), etc. Just stay within your calories.

Keto is not high in protein, as a general rule unless someone chooses high protein. Mine is moderate and between 20-25%, or around 80-100g.