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Type 2 Diabetes and Weight Loss – The Differences Between Keto and Paleo Diets

Obesity rivals smoking as the leading preventable cause of death. One reason is the dramatic increase in diabetes risk that often accompanies weight gain. So, are you interested in starting a new diet plan that not only helps you lose weight, but also better control your blood sugar? Chances are you’re looking for the best options available. Two that you may come across these days are the ketogenic diet and the paleo diet. Many people actually get confused between the two because they tend to be similar, so it can be hard to tell them apart.

Let us compare to see which one is right for you…

Carbohydrate sources. First, let’s talk about the carbohydrate sources, because this is where the two diets differ significantly…

• with paleo diet plan, your carb source will be any fresh fruit along with sweet potatoes. Together, you can quickly reach 100 grams or more of carbs between these two foods.

• keto diet, on the other hand, your only source of carbohydrates is leafy greens, and even those are limited.

So one of the most significant differences between the ketogenic diet and the paleo diet is that the ketogenic diet is low in carbohydrates while the paleo diet is not. You can do a very low carb paleo diet if you want, but it’s not standard. There is more flexibility in food choices.

Counting calories. Next we get to counting calories. This is also where the two diets differ greatly.

With the keto diet, you’ll be counting calories and macros pretty heavily. You have to hit specific targets…

• 30% of total protein intake,

• 5% carb intake a

• 65% fat intake in the diet.

If you don’t reach these goals, you won’t progress into “ketosis,” which is the whole point of this diet plan.

With the paleo diet, there are no hard and fast rules around it. While you can count calories if you want, you don’t have to. Obviously, your fat loss results are likely to be better if you track calories to some extent, since calories determine whether you gain or lose body fat, but it’s not necessary.

Availability of fuel for exercise. Which brings us to the next point – the fuel availability exercise. In order to exercise with intensity, you need carbohydrates in your diet. You can’t get fuel availability if you don’t eat carb-rich foods—that is the keto diet will not encourage vigorous exercise. For this reason, the keto diet will not be optimal for most people. Exercise is an integral part of staying healthy, so it is strongly recommended that you exercise and not follow a diet that restricts exercise.

Of course, you can follow a targeted ketogenic diet or a cyclical ketogenic diet, with both you have included carbohydrates in your diet at some point…

• and targeted ketogenic diet you consume carbohydrates just before the start of training

• and cyclic ketogenic diet calls for you to eat more carbs on the weekend, which are designed to sustain you for the rest of the week.

If you follow any of these options, you can choose any carbs you want; it doesn’t necessarily have to be just sweet potatoes or fruit.

There are several key differences between the two approaches…

• and ketogenic diet is one that focuses more on macro tracking and is meant to help with fat loss

• and paleo diet focuses more on making good food and health choices and hopes to lose weight as a result.

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