Keto, Paleo, and Primal: A Comparison
The point is, 'diet' is a very prevalent word in our society. And it has a whole lot of definitions. I don't think that anyone really likes the word 'diet.' It's kind of degrading, and has a super negative connotation. Sometimes, when I tell people that no, no thank you, I would not like a cupcake at their birthday party, I get the typical "Are you on a diet?" question. My answer? No. I am not on a diet. Instead, I tell them, I eat according to my goals - I am living a lifestyle.
According to Google Dictionary, a diet is defined as "a special course of food to which one restricts oneself, either to lose weight or for medical reasons." In my mind, I do not restrict myself. If I'm craving a brownie, I make brownies. Sure, they're going to be sugar-free, grain-free, gluten-free, and low-carb, but they are definitely going to satisfy me. And I'll even indulge in a real brownie once and a while for a special treat. No restrictions on my watch. I also am not attempting to lose weight, and while I have a minor intolerance to gluten, it wouldn't harm me medically to have a slice of bread every day. I could eat the SAD (Standard American Diet - a fitting acronym, huh?) all year long, but I choose not to. I choose to eat so that I can achieve my fitness goals, and feel spectacular. I don't eat regular bread and brownies every day because I want to be the healthiest version of Maya Epstein possible. So no, people at birthday parties who ask me if I'm on a diet. I'm not.
However, it is true that the way I eat lies in the Keto, Paleo, and Primal spectrum. Today, I thought I would go in depth with you on what each of these entails, because let's be honest - they're kind of complicated.
The Ketogenic Diet is, in fact, a diet. It should be used to diet, unless you have a carbohydrate intolerance, because it is not usually sustainable. According to the article "What is a Keto Diet?," "A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy." There are three main macros for the human body: carbohydrates, protein, and fat. While on the Ketogenic Diet, one reduces their carb intake and eats more fat. Protein is consumed at a moderate amount. "Typically on a normal, higher carbohydrate diet, the body will use glucose...[,] the easiest molecule for your body to convert and use as energy[,]... as the main form of energy.
By lowering the intake of carbs, the body is induced into a state known as ketosis." The article from ruled.me elaborates that "Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates." This eating plan is usually used for weight lose, controlling blood sugar, blood pressure and cholesterol, and increasing energy and mental focus. It was originally used in the 1920's to treat epilepsy, and is rather like the Atkins Diet. Some downsides of the Ketogenic Diet include the Keto Flu, where the dieter may experience "fatigue, dizziness, lightheadedness, poor sleep, difficulty with exercise, and constipation, all resulting from extreme restriction of carbohydrates. While these symptoms usually subside after the body adjusts to relying on fat for fuel, it can take anywhere from a few days to a few weeks" (Is the Keto Diet Bad for You?). The Keto Flu can also result in temporary brain fog and bad breath, a product of the ketones your body is manufacturing. In my experience, however, the Keto Flu is either manageable or unnoticeable if you adjust to a Primal eating plan beforehand. This makes you efficient at fat burning, and helps the transition become much easier. Also, we do not yet know possible long-term consequences of keto, and it can distort your body's hydration. If you are interested in the Ketogenic Diet, and consuming only 20-50 net carbohydrates a day, I suggest that you research it extensively and talk to a medical professional to see if it is right for you. Remember, however, that not all carbohydrates are bad, and that research is always improving.
The Paleolithic Diet and the Primal Diet are actually rather similar, "both based on similar evolutionary science" ("What’s the Difference Between Primal and Paleo?"). They both involve attempting to replicate the diets of our ancestors as opposed to the processed foods of today. Like the Ketogenic Diet, both are lower in carbohydrates, but not so low that you stay firmly in ketosis. Instead, you'll likely dip in and out of it depending on what you eat each day. For instance, a day in which you dine on a loaded sweet potato is obviously going to be higher-carb than a day made up of leafy greens and grass-fed meat. The main divergence from Keto that Primal and Paleo boast is that they are sustainable. However, Mark Sisson of Mark's Daily Apple explains that there are some key differences between Paleo and Primal. For instance, "Paleo restricts dairy, considering it maladaptive, if not downright toxic... Primal takes a different view. While we grant that dairy can be problematic for people intolerant of its lactose or its protein, we maintain that full-fat dairy, preferably raw, fermented, and/or from pastured-raised animals, is a fantastic source of healthy fat, immune-boosting and muscle-building protein, and bioavailable calcium" ("What’s the Difference Between Primal and Paleo?"). Furthermore, "Some paleo folks avoid saturated fats and limit their intake of fatty meats, eggs (6 per day) and butter... Primal eaters are not afraid of saturated fats, and eggs are enjoyed freely. Primal allows fermented soy products and organic edamame, while paleo has its followers avoiding soy" ("Paleo versus Primal. What’s the difference?"). It should be noted, however, that both Primal and Paleo are often adapted by the user. On the whole, their main differences are often overlooked, and their similarities spotlighted.
A typical menu for a day for a day of Paleo, Keto, or Primal may look like this:
- Breakfast: eggs and bacon cooked in grass-fed butter with coffee and heavy whipping cream.
- Lunch: large salad with leafy greens, a protein, such as chicken, and plenty of vegetables drizzled with a high-fat dressing like blue cheese or oil and vinegar.
- Snack: a handful of almonds or macadamia nuts
- Dinner: grilled steak or fish with steamed, buttered broccoli. For dessert, you might enjoy a piece of dark chocolate or a bowl of berries and cream.
There you are, everyone! I hope you found today's post both interesting and informative. Keep in mind that here at The Avocado and Me, we are always interested in learning and adapting as professional nutritional information changes. Have a lovely Friday.
Don't blame the butter for what the bread did!
- Maya
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