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

Obesity rivals smoking as the number one cause of preventable death. One reason is the dramatic increase in the risk of diabetes that often accompanies weight gain. So, are you interested in starting a new diet plan, one aimed not only to help you lose weight but to better control your blood sugar? Most likely, you are looking for the best options available. Two of those that you can find since they are in fashion today are the ketogenic diet and the paleo diet. Many people get confused with each other, 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 First, let’s talk about carbohydrate sources, since this is where the two diets differ greatly …

• With the paleo diet plan, Your sources of carbohydrates 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, their only source of carbohydrates is green leaves, 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 in carbohydrates if you wish, but it is not the default. There is more flexibility in the choice of food.

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

With the keto diet, You will have many calories and macro count. You need to achieve specific objectives …

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

If you do not reach these goals, you will not go to the “state of ketosis,” which is the goal of this diet plan.

With the paleo diet, There are no strict rules around this. 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 extent, since calories dictate if you gain or lose body fat, but it is not essential.

Availability of exercise fuel. Which brings us to our next point: exercise fuel availability. To be able to exercise intensely, you need carbohydrates in your diet plan. You cannot get fuel availability if you are not eating carbohydrate-rich foods, that means The keto diet will not support intense exercise sessions. For this reason, the keto 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 it.

Of course, you can do the directed ketogenic diet or the cyclic ketogenic diet, both have carbohydrates included in the diet at some point …

• the directed ketogenic diet Makes you eat carbohydrates just before you start your training session while
• the cyclic ketogenic diet It requires you to eat a higher dose of carbohydrates during the weekend, which are designed to keep 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 …

• the ketogenic diet It is one that focuses more on macro tracking and is intended to help with fat loss while
• the paleo diet It focuses more on good food and health choices and expects weight loss to be the result.

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