Look! I know you have heard, read the like of the lines above somewhere and went like agh another one of those promising but empty freak!
Let me tell you something though.
Ketogenic diet and paleo diet. These are diet plans you definitely have to try. They are proven to work. That’s why I want you to try them and hopefully they will work for you as well!
In the lines to come, we will go into details about each diet plan, lay the facts, pros and cons right before your eyes and the last decision is up to you on which diet suits you more!
Hey a word of warning!
This post will literally get you a clear idea about which diet plan will work best for you and what to eat should you choose each healthy diet plan.
This post will save you hours of searching the web and getting some nuggets here and there. Everything you need to know is amassed and organized here
So with further ado off to the outline:
Let’s Start With:
Part 1: High Fat Ketogenic Diet
What is ketogenic diet?
Keto diet, ketogenic diet, high fat diet! Do these ring the bells for you? I am sure they do. The net is buzzing like crazy with these terms. If you feel overwhelmed before all these loads of info you encounter everyday, let me make it a little simpler for you.
Known to so many people as keto, the ketogenic diet is almost similar to the atkins diet. Ketogenic diet then is a high fat and lower carb diet.
The main idea behind the ketogenic diet is to reduce your carbs intake as much as you can and skyrocket your fat intake.
By doing so, your body instantly switches to what’s called “ketosis”. Don’t know what that is? Simple! That’s a metabolic state that literally forces your body to burn more fat, providing you with enormous energy.
Ketogenic comes with four variations. Below are the four explained:
- Standard ketogenic diet or what’s termed as (SKD): this type of diet is characterized by containing a high amount of fat, very low-carb and a moderate amount of protein.
- Targeted ketogenic diet, known as (TKD) : This type of diet gives you the option to add carbs around your workouts.
- Cyclical ketogenic diet, or (CKD): This one is a combination of two periods. In one, for five days, you focus on going keto. Followed then by a two high-carb full days.
- High-protein ketogenic diet: this is similar to the standard one, except that t includes more protein, almost 35% of protein, 5% of carbs and about 60% of fat.
Out of the four listed above though, one is widely advised and most people tend to get interested in, more than the others, The Standard Ketogenic Diet.
Are there any studies that confirm ketogenic diet works?
The good news is yes. There are a lot of studies that prove again and again that ketogenic diet really rocks!
Here are two of them:
This is a study published in the New England Journal of Medicine back in 2003. The study is a trial done randomly on a group of 63 individuals, to see if a low carb diet has something to do with obesity or not. By splitting up the individuals into two groups, they found out the following:
The first group, low-carb group lost more than 7.3 percent of their body weight, compared to their counterparts. The latter, the low fat group, on the other hand, only lost about 4.5 percent. The results speak for themselves. Have a look at the table below:
Photo credited to www.nejm.org
This study went even more further to prove how a high-fat, low-carb diet is helpful not only on shedding those extra pounds holding tight to your body, but also help tremendously in improving your cardiovascular performance.
The study is published on The Journal of Pediatrics, in 2003. The study is done on a group of adolescents, for about 12 weeks.
The results were as follows:
Photo credited to: www.sciencedirect.com
The group who opted for a low-carb diet lost about 21.8 lbs ( 9.9 kg). The other group with the low-fat diet lost way less than that, about 9 lbs (4.1 kg).
P.S: the two groups were asked to eat without restricting the calories intake. Impressive, right?!
Here is 23 more studies if you are more into numbers!
These were not meant to tell you that this diet is perfect. As every other diet system, the ketogenic or the high fat, low carb diet has its own drawbacks. Let’s have a look at some of these.
Why ketogenic is great?
1. Burns Fat Like Crazy:
This is the number one reason you should consider ketogenic diet. As we said earlier, when defining ketogenic, by opting for a high fat diet, you decrease the amount of carbs you consume. Thus, you put your body in a state of ketosis. Your body then has one and only one option, burn fat for fuel.
2. Decreases Your Appetite:
This is probably one of the thing you struggle with these days. You eat a lot. You have a voracious appetite and don’t know what to do with it. If so, go keto. Ketogenic diet reduces the appetite.
When your body is in a state of ketosis, hunger have no business to do with you. You will not feel hungry at all.
3. Lowers Your Insulin Level:
This is the trick ketogenic plays on your body. When you eat a high fat diet, your insulin level decreases, resulting in a release of free glycerol and lipolysis. There is more! If you are working out, especially with weights, you will know for sure how critical the growth hormone is to getting shredded! Low insulin levels will help your body tremendously in releasing the growth hormone!
These are just some. Have a look at these 10 more here.
Cons of the ketogenic diet:
1. Hard To Adapt:
One of the first downsides that many people would give in to is adaptation. The first 1 to 2 weeks are really crucial for the diet to work. And if you are not patient enough during this period, you will give in to the temptation and cravings of carbs! During this period, the body goes through an uncozy state that really few get over it! So, patience is key here!
2. Strict Rules:
If you don’t like rules, the ketogenic diet is not for you! Going keto, you need to stick to certain foods and follow very strict rules.
3. No Flexibility
Oh no! That’s the worst among them all! Being on the go, between social events, outings and nights out, will be really a challenge you have to think about before jumping into this diet!
Here are some ketogenic foods you are allowed to eat:
- Olive oil
- Coconut Oil
- Beef tallow
- Peanut Butter
- Chicken Fat
- Non-hydrogenated Lard
- Red Palm Oil
- Macadamia Nuts
- Coconut Butter
- Fruits (watch out for sugar)
- Cheese, hard and soft
- Nuts and seeds.
And here are foods you better stay off of going keto:
- Processed foods
- Refined oils
- Factory-farmed fish and pork
- Avoid artificial sweeteners
- Soy products
And now it is time to plan to eat:
A diet without a plan is nothing! Here is a 7 day ketogenic diet plan for women and men.
Part 2 : Paleo Or What’s Known As Hunter Gatherer Diet
Take a moment and think about this word “HUNTER” or “GATHERER”! Where does your mind take you when you think about this? To the cavemen, obviously. No brainer, right!
You are absolutely right, but Paleo no longer resides in caves only. It has become so popular that almost anyone knows about it!
One of the pioneers of Paleo diet, or I’d dare and say the developer of this diet, is the famous researcher Loren Cordain from Colorado State University back in 1970s.
For him, paleo diet or the gatherer-unter diet is the perfect diet for human beings, as it is the perfect match for how we are genetically designed.
Look! I don’t have time for all of that! Please get to the point and tell me what the heck is that paleo diet thing, you say! Fine! Fine!
Here is the gist of all this! Paleo diet consists mainly of grains and sugar for life. Opting for paleo, no grains, processed sugar or anything that make your energy levels spike and then drop like shit! Want sugar? Get a fruit! That’s all you are allowed to.
Paleo diet promotes eating only seeds, vegetables, meats, nuts, and fruits. No grains or dairy products.
Grains contain carbs. Carbs, if not well consumed, turn into fat. Fat makes you look like a rotten fat APPLE!! I guess you don’t want that, right!
In between, to be honest, sugar is the source of all evil! Better get rid of it!
Are there any studies that confirm Paleo diet works?
Here are two studies that show paleo diet rocks:
Study 1: Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study.
The study was done on 13 individuals. All of them were diagnosed with type 2 diabetes. The individuals were split up between two diets, paleo and other typical diabetes diet.
Those who followed a paleo diet lost 6.6 lbs (3kg) and their waist slimmed to about 1.6 inches (4cm), in comparison with the other diet!
Not only did the paleo diet helped the participants lose a good amount of fat and a few inches around their waist, but also improved their cardiovascular performance!
Study2: Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.
Details: 9 healthy individuals consumed a paleolithic diet for 10 days. Calories were controlled to ensure that they wouldn’t lose weight. There was no control group.
The study was performed on 9 healthy individuals. For 10 days in a row, they followed no other diet plan but paleo. And to ensure they don’t lose weight, they strictly controlled the their calories intake!
In an article on authoritynutrition, the results of the study were really impressive:
The cholesterol level decreased to about 16%, LDL Cholesterol to 22%, Insulin AUC to 39%, and Triglycerides 35%. As for the Diastolic Blood Pressure, researchers noticed a drop of about 3.4 mmHg!
Not sure yet, whether paleo is for you or not, no worries. Have a look at some of top reasons why paleo is great. No hurry though. Right after the pros, to make things clearer and help decide whether this paleo diet thing is for you or not, we will also cover some of the disadvantages of the paleo diet!
Ready? Off to the first one,
Pros Of Paleo Diet
1. No Chemicals:
To eat food with no shitty chemicals in them. No preservatives or anything that make food genetically changed. You eat whole foods. Foods that keep your energy levels high all the time, as opposed to spikes here and there!
2. Paleo has anti-inflammatory benefits
You get tremendous anti-inflammatory benefits consuming seeds, nuts, vegetables, and fruits.
3. More Meat More Iron
No need to worry about eating more meat. More meat equals more iron.
4. You Will Feel Full Eating Less
You will feel more full in between meals, thanks to the high amount of protein and fat you are getting, compared to the dizziness and weight you feel when you consume a high-carb meal!
5. Permanent Weight Loss
You will no longer worry about weight. You will lose weight permanently, because of ditching carbs for life.
This is all great, I can hear you say! But! Yes there is a but that neither me nor you can deny, as this is the norm with anything in life. The are always some downsides. Paleo diet has some cons you definitely have to be aware before jumping into it.
Want to know some of these? I can see the nod, ha!
Great ! Have a look at the lines to come:
Negative Effects and Disadvantages of the Paleo Diet
1. Your pocket may get a hard hit.
This diet is a little expensive than the usual ones! Especially if you are to eat only organic foods, veggies and fruits! It would costs more than usual!
2. You will notice lack of energy at first:
Photo credited to: www.listaka.com
Ditching sugar, grains, and dairy products will dramatically affect your energy levels at first, simply because your body is used to getting loads of sugar for energy. So , be patient!
If you are a vegetarian, things are a little hard for you
Photo credited to: www.lundbladmedia.no
This diet will be hard on vegetarians, since part of it is getting rid of beans, legumes..etc! So it will be challenging a bit!
What to eat and not to eat going paleo?
Going paleo, there are foods you have all the right to consume and the way you want. And there are those you really have to take your off them!
Here is what to eat
What Not to eat
- Processed Foods
And now it is time to plan to eat
And last but not least, here is a 2 week paleo diet plan that will kick fat off your tummy like crazy.
Whether you choose ketogenic or paleo diet, chances are you are now more aware and have a clearer idea what road you want to go.
And now guys, the ball is right between your hands, let us know what diet plan suits you more and why?