In these days of the 21st Century where obesity becomes the leading cause of death, everyone is finding ways to lose their weight and stay fit. Nutritionists suggest different ways and diet plans to people depending on their physique.
Although diet and exercise, both are necessary, diets play an important role as it changes the whole routine and eating pattern of a man.
Mainly two types of diet plans are suggested. One of them is a Ketogenic diet and the other is a Paleolithic diet. There are several differences between them but both of these work almost the same. If you are planning a diet for weight loss and cannot decide what to choose, then yes! You are in the right place.
Here we are with the complete information and details you need about keto and paleo diet plans so that you can easily decide what is better for you.
Stay tuned, till the end to get what you need.
Keto Vs Paleo diet plans
The ketogenic diet better known as the keto diet is a low-carb, high fat, and moderate protein. The other name of this diet is LCHF (low carb high fat). It is an amended version of the Alkins diet. A Keto diet is good for weight loss because it contains several techniques and plans to reduce your weight by the natural and easiest ways.
Procedure of Keto diet plan
Essentially you will switch from using glucose as the primary source of fuel to running on ketones and burning fat. This is a good thing, especially if you have some unwanted fat you are trying to get rid of.
Glucose is the type of sugar you get from foods ingested, and your body uses it for quick energy. Insulin is the hormone made by the pancreas that transports the glucose from your body into the cells for energy. Because it is the most accessible molecule for the body to convert into energy, the fats are not correctly used.
○ Benefits of keto diet plan
Keto diet has benefits as well as side effects. Let us first discuss the benefits:
1 Fat loss
Keto can perform fat loss in the right person. A ketogenic diet can be very helpful for you if you are a sugar burner and can’t shorten your sugar cravings, because it is satisfying and curbs your sugar cravings. Due to this, you will eat less overall contrast to your baseline diet.
2 Reduce acne
These are several different causes of acne and they may have links to blood sugar and diet in some people. Blood sugar can rise and fall significantly and the balance of gut bacteria may alter as a result of eating a diet high in processed and refined carbohydrates, both of which can adversely affect skin. A keto diet could reduce acne symptoms in some people by decreasing carbohydrate intake, ( According to a 2012 report).
3 May minimize the risk of certain cancers
The effects of the ketogenic diet have also been examined by some researchers, in helping prevent or even treat different cancers. It was found in a study that the keto diet is a safe and suitable supportive treatment to use alongside chemotherapy and radiation therapy in people with cancers. It causes cancerous cells to die by increasing more oxidative stress in them comparing to normal cells.. A recent study from 2018 suggests that because the ketogenic diet reduces the risk of insulin complications, it could also lower the blood sugar as insulin is a hormone that controls blood sugar that may have links to some cancers.
○ Side effects of Keto diet plan
Here is the list of the side effects of the Keto diet:
The most dreaded complication is the keto-acidosis. Too high a level of ketone bodies, especially in people with type 1 diabetes, can cause this potentially fatal condition.
2 Carbohydrate restriction
A high-fat diet may be challenging to maintain. You might develop symptoms of carbohydrates restriction like hunger, fatigue, irritability, constipation, headache, and brain fog.
3 Increasing the risk of osteoporosis and renal stones
As long term side effects, you could increase the risk of developing osteoporosis and renal stones which may further result in bone diseases and kidney failure.
Paleo diet plan
Paleo diet is a diet used by the people of early age that they get by gathering and hunting. It chiefly includes the consumption of meat, vegetables, and fruits excluding dairy products, cereal products, and processed food.
Procedure of Paleo diet plan
Firstly you have to start with the fruits, avoiding highly processed foods and dairy products. This will help you to remove excess fat inside your body which will slow down your blood pressure and heart rate. This will help you to remove extra pressure on your heart and will decrease the risk of heart strokes.
○ Benefits of Paleo diet plan
Like the Keto diet, the Paleo diet also contains benefits as well as side effects. Here are the benefits first:
1 Fat loss
Like the Keto diet, the most important benefit of the Paleo diet is that it reduces weight and offers fat loss. It will lessen your sugar consumption and will reduce the fat surrounding your heart. It is very important for you and your health specially if you are aged.
2 Lower Inflammation
Paleo diet is a low-carb diet and has proved beneficial for inflammation. The risk of infections and diseases in the body increases, due to too much inflammation in the body. Paleo diet works as a natural remedy to reduce inflammation in the body and makes it healthy.
3 Reduces Diabetes
Several studies show that the Paleo diet acts perfectly to make your heart healthy and fit. It reduces the fat surrounding it and reduces the risk of diabetes by up to 20%. So if you are diabetic and looking for a perfect diet to reduce it, then you should try a paleo diet.
○ Side effects of Paleo diet plan
Side effects of the Paleo diet are shown below:
1 Low blood Sugar (HYPOGLYCEMIA)
Excessive dependence on the Paleo diet may result in a low blood sugar level which is medically known as “Hypoglycemia”. It is usually caused if you are already using insulin or other drugs and then start the Paleo diet.
2 Loss of appetite
Switching to a Paleo diet can send your body into starvation mode which can have quite a few negative side effects on your body as it tries to conserve energy. Furthermore, this may also result in the dysfunction of the thyroid gland.
3 Bad breath
Bad birth is the third and the worst side effect of the Paleo diet. When you start a Paleo diet, your body tends to shift its focus to fat burning or ketosis due to a lack of carbs. This process generates “acetone” which makes your breath smell.
Both of the mentioned diets have benefits as well as side effects. It’s up to you what you choose. For me, I would suggest that before starting any of these diet plans you should consult your nutritionist.