WHAT IS THE DIFFERENCE BETWEEN PALEO, LOW CARB, AND KETO?

 There are many misconceptions about Atkins, Paleo, and low carb. However, all these will be discussed in detail to make clear all the doubts.In this article, we will discuss what is the difference between Paleo, Low Carb, and Keto?

WHAT IS THE DIFFERENCE BETWEEN PALEO, LOW CARB, AND KETO





PALEO IS ABOUT THE NATURE AND QUALITY OF FOOD

First and foremost, Paleo is about what foods to eat, and which ones you do not. The aim is to eat only foods to which our genetics and metabolism are optimally adapted. At Paleo, we eat everything that makes us healthier and leaves out all that can potentially be harmful and reduce our well-being.
The quality of food is the focus. The vegetables and fruits should be seasonal, in organic quality or by the farmer of trust. Eggs should come from free-range chickens, as well as chicken. Industrial fats are a no-go, but coconut oil, nuts & seeds, animal fat from grazing beef or high-quality bacon are an important part of the diet.
WHAT IS THE DIFFERENCE BETWEEN PALEO, LOW CARB, AND KETO


However, Paleo alone does not say anything about whether the diet is low in carbohydrates and high in fat or whether a moderate amount of carbohydrates in the diet. By starchy vegetables, such as sweet potatoes or pumpkin, or fresh fruits, the carbohydrate content can be relatively high. As a rule, Paleo supporters eat fewer carbohydrates than the average. If you prefer to eat the low carbohydrate with Paleo, you rarely eat fruit, sweet potatoes or pumpkin.

PALEO FOODS Can Keep You Out of Trouble
Paleo, that comes from the English term "paleolithic diet. Although our Stone Age ancestors almost certainly ate only unprocessed, natural foods, there still is not "one" stone-age diet. The inhabitants of North Africa certainly ate different foods than inhabitants of colder regions. Our ancestors in northern Europe and the northern polar region have naturally nourished themselves with high-fat, low-carbohydrate and almost ketogenic.

CARBOHYDRATES, MORE FAT BURNING
Who feeds Paleo, usually automatically reduces the number of carbohydrates that he eats a day. Low carb means "fewer carbohydrates than the average person average German" eats so. Or "fewer carbohydrates than the DGE(German Nutrition Society) recommends". Say less than 50-60% of the energy. Even if you consume only 40% of its energy in the form of carbohydrates, it is the easy low carb. So, for an active man and 200 g of carbohydrates, a day already represent a carbohydrate reduction. How many carbohydrates are eaten in a low carb diet is different from diet to diet? And low carb diets are like sand on the sea. There are low carb diets that are high in protein and low in fat (just do not!) And there are low carb diets that are slightly fattier and recommend moderate amounts of protein.

Typically, Low Carb is when you consume less than 100g of carbs per day. For an adult with a daily requirement of 2,000 kcal, that would be 20% of the energy (1 g of carbs has 4 kcal, so 100 g of that has 400 kcal, 400 / 2,000 = 0.2, 20%). So that's a lot less than the 50-60% the DGE (German Nutrition Society) recommends. That would be in this case 250-300 g per day. There are also low carb variants that consume less than 50 grams or less than 30 grams of carbs per day.

DO NOT LEAVE THE NATURE AND QUALITY OF FOODS OUT OF EFFECT
Unfortunately, if you only aim for low carb, then you do not always pay attention to the quality of the food you eat.  If I recommend low carb, then it is in connection with a lot of vegetables, not too much protein and natural, possibly unprocessed foods. No ready-made Viennese and no expensive, additive-contaminated protein bars.
The insulin level in the blood drops, the blood sugar level does not ride roller coaster anymore. It is easier to get full, to lose weight without hunger and to avoid cravings.

KETOSE - POWER FOR YOUR BRAIN
Keto is the short form for ketogenic nutrition. It is therefore called ketogenic, because in this nutritional form so-called ketone bodies are "generated", i.e. produced. For this to work, carbohydrate intake must be reduced to less than 30 g per day. In addition, there is so much protein that the need is covered. The rest of the energy is absorbed in the form of good fat. As ketone bodies arise, you read this article.
In medicine, the ketogenic ratio has been used to calculate the correct amounts of fat, protein, and carbohydrates. Eating an epileptic infant with a ketogenic ratio of 3: 1 means that each meal contains 3 times as much fat as protein and carbohydrates together. The ketogenic ratio is calculated using this formula.
WHAT IS THE DIFFERENCE BETWEEN PALEO, LOW CARB, AND KETO


FAT [IN GRAM] / (PROTEIN AMOUNT [IN GRAM] + CARBOHYDRATE QUANTITY [IN GRAM]
With an energy requirement of 2,000 calories that would be equivalent to about 194 g of fat and 65 g of protein + carbohydrates. The possible amount of carbohydrates and protein is very low here. For example, it could be 15 grams of carbohydrates and 50 grams of protein. This type of diet is a medical treatment.

A ketogenic diet also has many benefits for weight loss and mental alertness. But you do not have to go that deep into ketosis and you do not have to follow such a high ketogenic ratio. As a rule, a ketogenic ratio of 1.2: 1 suffices. That would be about 162g of fat and 135g of carbs plus protein at 2,000kcal a day. This could be divided into 162 g fat, 30 g carbohydrates, and 105 g protein. This covers the protein requirement, facilitates the intake of vegetables and at the same time allows ketosis. Since ketone bodies inhibit the appetite, this diet is very well suited for overweight people. These often feel no cravings and take off easily. They do not have to give up the taste carrier fat and a good piece of meat.

For whom and which of these diets is best, that is individual and can best be found out in the context of a personal consultation.

In principle, one can say: who is more active and leaner, the tolerates more carbohydrates. Anyone who wants to take care of their health should be guided by the Paleo principles (i.e. unprocessed, natural foods). For severely overweight, the ketogenic diet is ideal. For managers and high-performers, for the Abi and the university exams, Ketose is a brilliant brain-boosters.

KEY FACTS AT A GLANCE:

  • Paleo: vegetables, meat, fish, eggs, nuts, seeds, good fats and oils, fruits. No cereals, sugar, no legumes, additives, dairy products.
  • Low Carb: Fewer carbohydrates than "normal". The insulin level drops the fat burning increases. Not low in fat.
  • Keto: Under 30-50 g of carbs per day. Still a lot of vegetables. In ketosis, the brain gets energy from ketone bodies.



WHAT IS THE DIFFERENCE BETWEEN PALEO, LOW CARB, AND KETO? WHAT IS THE DIFFERENCE BETWEEN PALEO, LOW CARB, AND KETO? Reviewed by Jemi Culin on November 18, 2017 Rating: 5

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