Paleo or Keto?

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.

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.

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.

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.