Health Fitness

Type 2 Diabetes and Weight Loss: The Differences Between Ketogenic and Paleolithic Diets

Obesity rivals smoking as the number one cause of preventable 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, one intended to not only help you lose weight but also better control your blood sugar? You are most likely looking for the best options available. Two that you may come across as they are all the rage these days are the ketogenic diet and the paleo diet. Many people actually get confused between these as they tend to be similar so it can be hard to tell them apart.

Let us compare so you can see which one is right for you…
carbohydrate sources. First, let’s talk about carbohydrate sources as this is where the two diets differ wildly…

  • with the paleo diet plan, your carbohydrate sources will be any fresh fruit, along with sweet potatoes. Together, you can quickly achieve 100 grams or more of carbs between these two foods.
  • the ketogenic diet, on the other hand, your only source of carbs is leafy greens, 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 diet is not. You can make the paleo diet very low carb if you want, but it’s not the default. There is more flexibility in food choices.

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

With the ketogenic diet, you’ll be counting calories and macros quite a bit. You need to achieve specific goals…

  • 30% total protein intake,
  • 5% carbohydrate intake and
  • 65% dietary fat intake.

If you don’t reach these goals, you won’t go into the “ketosis state,” which is the whole point 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, since calories dictate whether you gain or lose body fat, but it’s not essential.

Fuel Availability Exercise. Which brings us to the next point: exercise fuel availability. In order to exercise vigorously, you need carbohydrates in your eating plan. You can’t get fuel availability if you’re not eating carbohydrate-rich foods, that means the ketogenic diet is not going to withstand 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 not follow a diet that limits exercise.

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

  • tea targeted ketogenic diet makes you eat carbs just before starting your training session while
  • tea cyclical ketogenic diet it requires you to consume 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 whatever carbs 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 meant to help with fat loss while
  • tea paleo diet he focuses more on good food choices and health and hopes that weight loss will be the result.

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