Paleo Diet VS Ketogenic Diet- Not Just A Fad

It seems like every time I turn around I am seeing a new diet fad. I remember in my 20s I tried a low carbohydrate diet, which I ate only meat, sugar free, and veggies. It worked for me, I lost 50 pounds in such a short time, like 3 months! As soon as I went back to eating my regular way, all the weight came back and then some. Lately I have been seeing paleo diet ideas and keto diet topics all over the place.

I decided to see what all the hype was about. I found some interesting information. They both seem healthy enough and they make sense. Are these ways of eating safe? What are the differences, benefits? I have researched the paleo diet vs ketogenic diet, I would like to share what I’ve discovered.

Paleo Diet

The Paleo or Paleolithic Diet ( also goes by Caveman Diet), is the concept of eating the way people ate thousands of years ago. Using all fruits, vegetables, grains and meat found in their natural environment. Our ancestors were hunting and gathering their food sources, which takes a ton of energy.

Back then everyone was physically active and researchers suggest that their main way of eating consisted of whole foods. Studies also found that eating this way provides more energy for physical activities, and leads to significant weight loss. Depending on what was available and where they lived at the time, there are some basics that you can incorporate into your diet plan every day. The main staple of the paleo diet is protein.

  • Eggs
  • Meat
  • Fish
  • Fruits
  • Seeds
  • Veggies
  • Spices
  • Herbs
  • Healthy Fats such as oils

Paleo Diet Recipes

Meatballs – Serves 4 Prep Time 20 Min Cook Time 25 Min- 350 Degrees

1 1/2 Lbs Ground Beef

1 Egg beaten

2 Garlic Cloves minced

1/4 Cup Fresh Parsley minced

2 Tbs Tomato Paste

1 Tbs Dried Oregano

1 Tsp Dried Mint

Sea Salt & Black Pepper To Taste

  1. Preheat your oven to 350 F.
  2. In a bowl, combine the ground meat, egg, parsley, garlic, tomato paste, oregano, mint, and season with salt and pepper to taste.
  3. Mix with your hands until everything is well combined.
  4. Form the mixture into equally-sized meatballs using your hands or an ice cream scoop.
  5. Place the meatballs on a baking sheet and cook in the preheated oven for 20 to 25 minutes.

Steak Zucchini Boats – Serves 4 Prep Time 20 Min Cook Time 20 Min

4 Zucchini Sliced in half lengthwise

1 Lb. Thinly Sliced Roast Beef cut into small pieces

2 Garlic Cloves minced

6 oz Button Mushrooms sliced

1 Bell Pepper chopped

1 Tbs Olive Oil

Sea Salt & Black Pepper To Taste

  1. Preheat your oven to 400 F.
  2. Scoop out the center of each zucchini half to create “boats” with a hollow center, but make sure to leave a thick rim.
  3. Brush the zucchinis with olive oil and season with salt and pepper to taste.
  4. Bake the zucchini in the preheated oven for 15 to 20 minutes.
  5. Melt some cooking fat in a skillet placed over a medium heat.
  6. Saute the onion and garlic for 2 to 3 minutes.
  7. Add the bell pepper and mushrooms, and cook until soft, about 5 minutes.
  8. Add in roast beef, season everything to taste, and cook for 2 to 3 minutes, stirring.
  9. Fill each zucchini with the beef mixture and serve.

Chicken & Cranberry Stuffed Sweet Potatoes – Serves 4 Prep Time 20 min Cook Time 25 min

4 Sweet Potatoes Baked

2 Sliced Chicken Breasts

4 Cups Fresh Spinach Chopped

3/4 Cup Fresh Cranberries

1/4 Tsp Ground Nutmeg

Sea Salt & Black Pepper To Taste

  1. Preheat your oven to 375°F.
  2. Melt some cooking fat in skillet placed over a medium-high heat.
  3. Cook the diced chicken until just cooked through.
  4. Add the cranberries to the chicken and cook until soft.
  5. Add the spinach and nutmeg. Sauté until the spinach has wilted and remove the pan from the heat.
  6. Place the 4 sweet potatoes on a baking sheet. Slice them open and divide the filling equally among them.
  7. Season each sweet potato to taste and bake just until everything is warm (about 15 minutes).

Coconut Date Balls – Serves 4 Prep Time 15 min Cook Time 5

2 Eggs Beaten

1 Cup Dates Chopped

1/2 Cup Raw Honey

1 Tsp Vanilla Extract

1/4 Cup Ghee

2 Cups Nuts Chopped Small

1 Cup Coconut Flakes

1/2 Tsp Sea Salt

  1. Combine the eggs, ghee, raw honey, and dates in a medium saucepan placed over a medium heat.
  2. Bring everything to a boil, stirring occasionally, for 3 to 5 minutes.
  3. Remove from the heat, stir in the vanilla, and add in the sea salt.
  4. Mix in the chopped nuts and stir until well combined.
  5. Roll the mixture into small balls.
  6. Roll each ball in the coconut flakes until well covered.
  7. Refrigerate until firm.

Berry Crumble – Serves 4 Prep 15 Min Cook 30 Min

4 Cups Fresh Mixed Berries

1 Cup Almond Meal

1 Cup Nuts Assorted & Oven Roasted

1/2 Cup Ghee

1/2 Tsp Ground Cinnamon

  1. Preheat your oven to 350 F.
  2. Using a rolling pin, meat hammer, or mortar and pestle, crush the nuts into small chunks.
  3. In a bowl, combine the almond meal, nut chunks, cinnamon, and ghee, and combine well.
  4. In individual ramekins or in a pie dish, spread half of the nut mixture over the bottom, then top with the mixed berries and finish with another layer of the nuts.
  5. Bake for 30 minutes and serve warm.

Credit for the above recipes goes to : www.paleoleap.com. There you will find tons of amazing recipes from dinners to lunches, and desserts to drinks.

Ketogenic Diet

The ketogenic diet, or keto diet is an extremely low carbohydrate diet. Rather than turning carbohydrates into glucose for energy, keto aims to promote metabolism of the stored fats in our bodies, which happens when our bodies go into what is called ketosis. Ketosis is defined as a metabolic state characterized by raised levels of ketone bodies in the body tissues. The way this happens is by eating an extremely low amount of carbs which then uses our stored fat for energy, thus losing that fat.

They have test kits, such as strips to check our urine so we can see if we are in the state of ketosis these are typically low cost and come with a guide to easily tell you the level of ketones in your body. Blood tests are the most expensive and accurate way to detect ketones, and this method is used primarily by people with diabetes.

Ketone levels in urine can vary for a couple reasons such as the amount of water you drank when testing and what time of day you tested. All the instructions come with the test kit. There are also some physical side effects from being in ketosis. Keto breath is an easy way to tell because acetone is one of the attributes released into the body and broken down by the liver resulting in an acetone smell.

Dry mouth is another way you can tell you need to make sure you’re properly hydrated. You are eating extremely low amounts of carbs, such as white flour, sugar, foods like potatoes that contain starches, so you will be going through a sort of sugar detox which comes with some symptoms, although they do not last, you have to be aware of them. These include, but are not limited to:

  • Weight loss
  • Increased focus and energy
  • Loss of appetite
  • Bad breath
  • Short-Term fatigue
  • Constipation or Diarrhea

The fatigue will subside was well as the toilet issues, make sure to stay hydrated and rest if you have to. The body will recover and you will start to feel great. Our bodies are basically purging or detoxing from all the garbage we have been eating before. Supplements, such as a multivitamin, and fiber are recommended. Some people are lucky and do not experience the bad symptoms. The best way to test your ketones is to get a glucose meter. The foods you are allowed to eat on keto ( not an exhaustive list):

  • Seafood
  • Eggs
  • Meat
  • Avocados
  • Low Carb Veggies
  • Healthy Fats ( Coconut Oil, Olive Oil)
  • Plain Yogurt
  • Cheese

Keto Diet Recipes can be found here:

 

 

 

31 Tasty Keto Recipes for Dinner and Dessert | The Inspired Home

 

 

https://theinspiredhome.com/articles/31-tasty-keto-recipes-for-dinner-and-dessert

Final Thoughts

Whether you want to try the paleo diet vs ketogenic diet, the main goal of both is fat loss. You can achieve this with both plans. They’re similar in the fact that they are mainly low carb, although paleo allows some fruits. Another amazing fact is eating a keto diet may boost fertility. We have always been told to eat low fat, but most low fat foods are replaced with sugar. You would be surprised how much sugar is in almost EVERY kind of dressing, processed foods.

Read the label of fat free items carefully. On a keto diet you want to eat no more than 50 grams of carbs daily to reach ketosis, although some say 30 grams. They have at home tests you can do to make sure you’re in ketosis. Make sure not to eat any fewer carbs than this because you could get very weak.

The paleo diet will also help you lose weight and has more of a variety to things you could eat. It just depends on what you choose for your body. These are not fad diets, and you will lose weight, but you do not want to lose it too fast because if you stop either way of eating, the weight will come back.

These are lifestyle changes, and with the variety of recipe ideas out there for both plans, I think it would be a little easier to commit yourself to either of these. Have you heard about these ways of eating? Have you tried them? I would love to hear your thoughts!

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Comments

July 26, 2019 at 6:40 pm

Great post Karli! As I devout Keto follower for the better part of the last year, I really enjoyed this post. I have gotten really good results with the keto diet although, I’ve been tapering off of it lately as it’s a difficult diet to stay on practically wise. Eating only meat and fat every meal makes it hard to dine with others and I was missing things like barbecues ! LOL. That being said, I found Keto to be super effective for shredding fat and reducing appetite. It’s by bar the best diet I’ve found to do that and I’ve tried them all. Great comparison and I particularly loved the recipe ideas!!



    July 26, 2019 at 6:45 pm

    Thanks for reading and I am glad you enjoyed. I know it can be difficult to stay on this, but I think if you allow yourself a cheat day here and there, it would be fine. You don’t have to deprive yourself of the foods you love, just be sure not to over do it or fall back into old habits. I appreciate your feedback thanks for commenting!



July 26, 2019 at 10:23 pm

Awesome post-Karli! Informative and helpful. I have tried several diets throughout my lifetime. I tried the eat proteins/meats I forget the name of it, was it the Atkins? I don’t know.

What are the side effects of the Paleo diet? I am curious to know…

Again, great post!



    July 26, 2019 at 10:53 pm

    Thanks so much for reading my post.I am glad you found it informative. Yes the Atkins was the low carb one that I did awhile back, and yes it worked but I stopped doing it so the weight came back. The paleo and the keto diets are good because essentially you are burning fat for fuel and that is what you ultimately want, is fat loss. When you are first starting the paleo diet and your body is getting used to that way of eating, you may experience a sort of flu like feeling, fatigue being the main one, because your body is detoxing. This does not last long, maybe a week or less depending on the person. Another thing is you can have cheat days as long as you don’t go overboard and fall back into the old way of eating.Thanks again for commenting and look for more helpful posts! Positive thoughts sent your way!:)



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