Keto, Paleo, Whole30…What’s the Difference?
Looking for a healthier diet? If you are, chances are you’ve heard the words Keto, Paleo, and Whole30. But what exactly are these diets? What are the benefits of each? And how are they different?
What is Paleo?
The Paleo Diet is high in protein and fat while low in carbohydrates. This dietary lifestyle gets its name because the foods eaten on this diet are similar to what our ancestors would have eaten during the Paleolithic age (hunter gatherers).
Eat: fruits, veggies, meats, nuts, seeds, eggs, good fats, natural sugars (maple syrup, raw honey, monk fruit, stevia, etc.), ghee (clarified butter)
Avoid: dairy, legumes (includes beans & peanuts), processed foods, grains, refined vegetable oils, white potatoes, caffeine, refined sugars, artificial sweeteners
Benefits: weight loss, anti-inflammatory, feeling more satisfied (full), can improve nutritional deficiencies, regulates blood sugar, has been known to improve chronic fatigue issues, can reduce brain fog
What is Whole30?
The purpose is to cut out certain foods for 30 days that may be contributing to certain health complaints. After 30 days, many participates are so satisfied with the results that they maintain this diet, making it a part of their lifestyle.
Eat: meat, seafood, eggs, a lot of veggies, some fruit, natural fats, coffee, ghee (clarified butter), green beans, sugar snap peas, snow peas (only exception to the no-legume rule)
Avoid: ALL sugar, grains, dairy, processed foods, alcohol, legumes (including beans & peanuts)
Benefits: weight loss, reduce inflammation, regulate blood sugar, improve digestion, boost the immune system, improved energy
What is Keto (or Ketogenic)?
The Ketogenic Diet has been around for over 90 years. It is a high fat-low carb diet. It’s purpose is to change the fuel source in which the body uses. So rather than relying on sugar for energy and burning sugar for energy, with the Ketogenic Diet, our bodies burn fat for energy. This is known as a state of ketosis.
Eat: most meats & seafoods, avocados, eggs, coconut & olive oil, veggies grown above ground, nuts (in moderation), bone broth, raw dairy (in moderation) some sweeteners: stevia, erythritol, xylitol, monk fruit, yacon syrup
Avoid: pork, bottom-feeding seafood (crab, lobster, etc.), fruit (some exceptions & only in small amounts), grains, processed foods, most sugars, conventional dairy, starchy veggies
Benefits: weight loss, balance hormones & improve hormonal disorders, regulate blood sugar, create feeling satisfied (full), lower cholesterol, strengthen cardiovascular health, improve brain/nerve health, improve skin complexion
After a brief introduction to these dietary lifestyles, it’s good to note that the two things all three diets have in common are the avoidance of grains and sugars. Picking a dietary lifestyle and sticking with it can be a challenge. It is important to pick the diet that will work best for you. In some cases, it may be a combination of various diets. Once you’ve chosen a style of eating, follow it strictly for at least a month, see how you feel, and reevaluate if necessary.
If you have been tested by Balanced Health we can often look at someone’s report and help to pinpoint what diet might be most fitting! Let us know if you have questions!