Type 2 diabetes and weight loss: the differences between keto and paleo diets

Obesity competes with smoking as the leading cause of preventable death. One reason is the dramatic increased risk of diabetes that often accompanies weight gain. So, are you interested in starting a new diet plan, one intended not only to help you lose weight but to better control your blood sugar? You are most likely looking for the best options available. Two that you can find that are in vogue nowadays are the ketogenic diet and the paleo diet. Many people get confused between these as they tend to be similar so it can be difficult to tell them apart.

Let us compare so you can see which one is right for you …

Sources of carbohydrates. Let’s talk about carbohydrate sources first, as this is where the two diets differ greatly …

  • with the paleo diet plan, Your carbohydrate sources will be any fresh fruit, along with sweet potatoes. Together, they can quickly reach 100 grams or more of carbohydrates between these two foods.

  • the keto diet, On the other hand, your only carbohydrate source is green leafy vegetables, and even those are restricted.

So one of the most significant differences between the ketogenic diet and the paleo diet plan is that the ketogenic diet is deficient in carbohydrates, while the paleo is not. You can make the paleo diet very low carb if you want, but it is not by default. There is more flexibility in food choices.

Calorie count. Next, we come to the calorie count. This is also a place where the two diets differ considerably.

With the ketogenic diet, you will be counting a lot of calories and macro. You need to achieve specific goals …

  • 30% of total protein intake,

  • 5% carbohydrate intake and

  • 65% dietary fat intake.

If you don’t meet these goals, you won’t go into “ketosis,” which is the goal of this diet plan.

With the paleo diet, there are no hard and fast rules about it. While you can count calories if you want, you don’t have to. Obviously, your fat loss results will probably be better if you control calories to some degree, as calories dictate whether you gain or lose body fat, but it is not essential.

Fuel availability exercise. Which brings us to the next point: exercising fuel availability. In order to exercise vigorously, you need carbohydrates in your diet plan. You cannot get fuel availability if you are not eating carbohydrate rich foods, that means the ketogenic diet will not support intense exercise sessions. For this reason, the ketogenic 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 do not follow a diet that limits you.

Of course, you can do the targeted ketogenic diet or the cyclical ketogenic diet, both do include carbohydrates in the diet at some point …

  • tea targeted ketogenic diet makes you eat carbohydrates just before starting your training session while

  • tea cyclical ketogenic diet it requires you to eat a higher dose of carbohydrates on the weekend, which are designed to sustain you for the rest of the week.

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

There you have some critical differences between these two approaches …

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

  • tea paleo diet focuses more on good food choices and health and hopes that weight loss will result.

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