Starting a new diet can be a difficult decision. In this day and age, there are many variations of diet plans that you might choose... Too many, to be honest.
Recently the paleo and the ketogenic diet have started trending amongst people who are looking to improve their lives and lose weight at the same time.
With the rise of these two methods, the question in a lot of people's minds are, "what's better, paleo or keto?" Well, that's a question that we will be answering in this article. But first, let's get into what these two are and what goes into the process before we choose which one has the upper hand. Some of the benefits that you can gain from both of these plans include the reduction of inflammation, increasing your immunity, clear mental status, and decreasing any diseases such as diabetes, cancer and heart diseases. The paleo and ketogenic diet apply the same type of principles regarding losing weight but there are some subtle differences between the two. There are some people that mistakenly think that paleo is the same with keto. It is important that you understand how each of these diets works and how they can positively affect you in both short and long term.
When it comes to a long-term plan of diet, both are great choices but paleo is more of a short-term lifestyle than keto is. Both have its advantages in different categories and we will be talking about that right now. Okay, so now let's get into the discussion of what these diets really are before we decide which one of them is actually better. So, will it be keto or paleo?
First, Let's Talk About the Ketogenic Diet health food
This type of method involves a very low carbohydrate diet. It is a very famous one because of its variations in terms of benefits from it. This also has other names such as the keto, non-carb, low carbohydrate, ketosis diet and many more.
The suffix "keto" comes from the word ketogenic as this puts the body in a metabolic state wherein the body begins to extract energy from the ketone that is present in the blood. The good thing with this lifestyle is that it mimics the fasting process of eliminating glucose that is found in carbohydrates. Eventually, people who are doing this kind of routine will lose weight as this forces the body to burn many fats despite consuming more fats and calories. And, if you want to read a more in-depth analysis of this diet, you can read it on this page.
During the 1920's, the Johns Hopkins Medical Center has designed the first ever ketogenic diet especially made for the treatment of patients with epilepsy. The team has discovered that the method is perfect in treating epilepsy due to its structural makeup which has a very low carbohydrate content.
This lifestyle also has been reported to decrease the number of seizures in many other cases as well as reducing pre-cancerous cells. And lastly, this also has effects on cholesterol, blood sugar and hunger issues.
What are the Keto Foods to Eat?
The ketogenic diet is a high-fat, low-carb diet, and this also contains a moderate protein in the mix that has a macronutrient breakdown of 70 to 75% of calories from fat, 20 to 25% of protein and 5 to 10% of carbohydrates.
Foods such as meat, poultry, eggs, fish, non-starchy vegetables, nuts, seeds, and healthy fats that include coconut oil, olive oil, and avocado.Foods that you’ll need to avoid are sweet types of vegetables, grains, processed foods, fruits, and high-carbohydrate dairy.
If you are on a strict ketogenic diet, this means that you'll have to follow the diet plan regularly without fail. People who are in a metabolic type of condition such as diabetes and hypertension should always be careful regarding having this kind of lifestyle. Furthermore, a healthy adult can follow through this kind of process, but it is advisable to always check with your doctor first before going into it. There are health conditions that might be more intense when you are on a very strict low-carb diet.
Now, Let's Talk About the Paleo Diet Paleo food
This is also known as the hunter or gatherer diet because its concept is closely associated with eating with the kind of food that a hunter has gathered during the Paleolithic era. Another type of diet that is similar is the Ancestral, caveman, hunter, and primal diet. All of these are have the same type of concept with only a slight difference.
The paleo is known to improve blood lipids, induce weight loss, and reduce some pain from auto-immunity. There are other benefits to this lifestyle but if you want to know more about it, you might have to do your own digging on the internet.
Perhaps, you are wondering, what the foods are that most of the people in this diet are eating? Well, we're going to get into that in just a little bit.
What are the Paleo Foods to Eat?
According to Dr. Cordain, the paleo diet is very high in protein which makes it very special. Most of the experts believe that it should contain a lot of vegetables and some meat only. Its breakdown includes 28 to 47% of calories found in fats, 19 to 35% of protein, 22 to 40% of carbohydrates.
Most of the people that are on a paleo diet recommend eating meat and poultry. However, meat may contain parasites which are harmful to your health.Also, foods like vegetables, fruits, seeds, herbs, nuts, spices, some healthy fats and even oils.
And, when you're on the paleo, you will need to avoid processed foods, sugars, most dairy products, grains and many more. Just like the ketogenic diet, there are a lot of restrictions to the paleo as well.
Therefore, if you want to choose a kind of diet that will tailor fit your needs, it is important to weigh your options as to which one is better for your health. Should you be suffering from any illnesses or diseases, it is essential if you can seek for a dietitian for you to be assessed and understand more about the diet plan.
So, What's Better, Keto or Paleo?
Finally, the last question that we are all here for needs some answering. So, what really is the difference between paleo and keto? Are paleo and keto the same? Firstly, the types of foods are a little bit similar but the the ketogenic diet has quite an advantage in the healthy fats section so that is a huge thing. Also, the benefits that you get from these diets are similar but are aimed for different things. You can also check the other differences of these diets on https://www.ketogenicsupplementreviews.com/blog/paleo-vs-keto-diet/
They are both indeed built for weight loss but what separates the two are their ability to ease different health conditions.
Personally, I think that the keto diet has more benefits than paleo because of the way it can help people that have epilepsy and seizures, its reduction in pre-cancerous cells, and impact on mental clarity.
Going on these lifestyle changes are completely up to you, but if you ask me, we will definitely go with keto as there are also supplements that can help you get to your goal quickly and actually stay in it for a longer period of time.
You’ve just finished a great workout at the gym, your legs are wobbly, your clothes are sweaty, and you feel great. What you do after a workout is just as important as what you do during your workout. If you make some of these common post-workout mistakes, it could sabotage your workout and cause you to gain weight. Here are some of the common post-workout mistakes that you should make a conscious decision to avoid.
7 Common Post-Workout Mistakes Could Make You Gain Weight
1. Rewarding yourself TOO much: It is all too common to crave something sweet and fatty after a workout. Do not use your workout as an excuse to eat a piece of pie every time you get home. It is never a bad thing to reward yourself on an occasional basis—in fact, it’s recommended—but doing so too often is a classic post-workout mistake. Try to limit yourself to rewards once or twice a month depending on how often you go to the gym.
2. Drinking recovery sports drinks: This is a post-workout mistake if you only do 30– or 45–minute workouts. Sports drink aren’t always bad, but they typically have a great deal of sugar, and there are better ways to get the electrolytes. Save the sports drinks for workouts that last an hour or more and recover from shorter workouts by eating healthy snacks and drinking water.
3. Not scheduling the next one: This is a common post-workout mistake for people who are just starting to work out or who don’t work out very often. Sometimes a really good workout doesn’t feel really great afterward. Let your soreness be a motivation to continue and improve. Schedule the next workout and break the cycle.
4. Waiting too long to eat: Yes, it’s a post-workout mistake to eat sugary foods after your workout, but that doesn’t mean that you shouldn’t eat at all. It‘s very important to eat shortly after your workouts to help your body refuel and recover. Eat snacks that have a lot of protein and carbs–chocolate milk is a great example. Protein and carbs will help you to gain muscle, and the more muscle you have, the higher your metabolism tends to be.
5. Using soreness as an excuse: Many people have a good workout, feel outrageously sore the next day and then use that as an excuse to wait until the next week to work out again. This is a terrible post-workout mistake. It may be hard to get your butt in the gym if it‘s feeling sore from the lunges you did the previous day, but even a light workout will help your muscles recover and get rid of the lactic acid that’s making you sore.
6. Skipping the stretching: This is a very common post-workout mistake. You‘re exhausted, and you would rather just go home than take another ten or fifteen minutes to sit down and stretch in a position that you‘re not even sure you can get up from. Don’t let your body convince you to skip this step post-workout. Stretching will help with muscle recovery, decrease the likelihood of injury and improve your flexibility in future workouts.
7. Weighing yourself every day: If you last stepped on the scale less than a week ago, then wait. Try limiting the use of your scale to once a week. The average weight loss for a person working out regularly and eating healthy is one pound every week. Obsessing over your weight will cause you to stress out, and stress can cause weight gain.
Intermittent fasting is a hot topic in nutrition lately, but the concept itself isn't new. In fact, temporarily going without eating or drinking stems from the practices of many major world religions and cultures. But intermittment fasting or "IF" — a trend gaining major traction among celebrities (Terry Crews!) and Silicon Valley — does things a bit differently for purported health, weight, and cognitive benefits.
While limiting your meal times can make your eating more purposeful, fasting is not a fit for everyone. Read on before you decide to start skipping out on snacks. The 3 Types of Fasting There are a few major ways IF proponents go without, according to the Journal of the Academy of Nutrition and Dietetics: Time-restricted fasting: This method has you fasting for about 12 to 16 hours per day, giving you about eight hours to actually eat. Most people do this by starting at night, skipping breakfast, and eating their first meal around lunchtime. That gives them another seven or so hours to feed themselves until tomorrow.
Modified fasting: This option allows you to eat about 25% of your recommended calorie needs on two fasting days, followed by five days of eating like a human being. It's also called the 5:2 diet.
Alternate fasting: In this less regimented style, you switch between periods of consuming zero-calorie foods and beverages and actual eating. Some fans follow a high-fat or ketogenic diet on their days off from fasting. Others simply stick to a more balanced plan. Regardless, some fasts can end after less than 12 hours, while others can stretch as long as a full week!
What the Research Says
There are a few claims but not much by the way of science in favor of long-term fasting for health or weight loss. Some small animal studies linked the practice with reduced insulin production and sugar uptake in fat cells, leading to a lower risk of chronic disease. The thinking is that fasting may give your vital organs, digestive hormones, and metabolic functions a "break."
With that in mind, a 2017 study published in the Journal of the American Medical Association found that there was virtually no difference between people who practice alternate-day fasting and those who simply restrict daily calories. The other bad news for fasting fans? This trial (arguably the best to date since it examined long-term changes of metabolism and weight loss in humans, not animals) found that LDL or "bad" cholesterol increased in the alternate fasting day group compared to control groups. Other risk indicators stayed the same across groups on this trial and other similar ones.
The Potential Benefits of Fasting More Purposeful Eating
The biggest advantage stems from the fact many of us eat based on the scenario, not hunger levels. (Raise your hand if you've ever gone to the movies after dinner and suddenly wanted popcorn.) Through IF, you're limiting when you're allowed to eat, meaning you cut back on habit-driven snacking you may not have been aware of. Say you're a person who loves to graze during The Bachelor. If you're "fasting" post 8 p.m., you've automatically cut out munching opportunities — and subsequently, calories. Advertisement - Continue Reading Below Better Sleep Habits: If your fasts are time-restricted, the lack of late-night snacking alone could help you go to bed earlier — a crucial component to any weight loss plan. Getting seven hours of sleep per night as been linked to weight management, reduced risk of chronic disease, and improved metabolism.
Smarter Food Choices: Frequently choosing what and when to eat during a given day can leave us susceptible to making snap decisions that ultimately leave us dissatisfied — either immediately or when done consistently over time. But if you know you've only got a certain amount of time to eat, you may make smarter choices when you do.
Simplifying and structuring the whole "what should I have for a snack?" scenario is a benefit many fasters appreciate. Intermittent fasting could help you cut back on late-night snacking and get off to bed sooner, both major upsides when it comes to weight loss.
The Potential Downsides of Fasting With all of that said, intermittent fasting plans can also backfire tremendously — especially if your goal is to lose weight. Fasting can lead to nausea, dehydration, and even weight gain over time. No research to date has effectively looked at the long-term effects of fasting on metabolism. You may also eat more than you thought you would during your days of "feasting" too. Eating real, nutrient-dense foods on a consistent basis fuels us physically, mentally, and emotionally. So if IT works for you, go for it! But if it makes you feel anxious, depressed, or isolated in any way, it may not be the best plan for you personally. Plus, I'd be remiss to mention who should absolutely not dabble in this eating style.
Anyone who's previously struggled with an eating disorder or experienced disordered eating behaviors, or if you're immunocompromised, pregnant, lactating, or on insulin, oral hypoglycemic, or food-metabolizing medications.
No matter who you are: Always check with your doctor before starting any new diet plan — especially one that includes fasting! While research tells us that there may be potential benefits for some people, if severe food restrictions provoke any anxiety, then just don't do it. There's no clear-cut reason to opt out of meals, so stick with consistent eating strategies that work best for you — without any shame or guilt that extreme behaviors can stir up in so many of us.
The Bottom Line What I like about intermittent fasting is that there may be benefits for some people to prolong (realistically) the time they go without food as it relates to sleep and caloric intake. Population studies have linked eating more at night with an increased risk of obesity, but fasting takes that concept to extreme measures.
If you're considering IF, I'd encourage you to start small and simple: Experiment with an "early bird special" for dinner. Close your kitchen once you're finished, aim to get more sleep overnight, and eat a full breakfast at your usual time tomorrow. Making this one change is an aspect of intermittent fasting we can all get behind.
If you are looking to lose weight, I recommend this free workout and nutritional program. Please go to http://yourfreeworkout.net and get your complimentary workout and nutritional program today.
We all are well aware of the mayhem created around weight loss. There are numerous tricks that may look alluring enough to be tried, but when it comes to your body, uttermost care needs to be taken. One weight loss trend famous for quite some time now is protein shakes and the effective manner in which they help you to lose weight.Why are protein powders helpful?Protein powders are helpful due to many factors. The biggest reason is that when our body gets ample of protein, its nutritional deficiencies start diminishing.
Weight gain in a majority of cases is due to this nutritional deficit of the body and can be the main issue as to why you may be unable to lose weight. Secondly, proteins are the building blocks of our body. Muscles tend to burn more calories than fat. And this is helpful if you want a sustainable weight loss.
DIY: Protein powders Thirdly, proteins help increase metabolism and satiation level of our body, which not only helps in burning calories and keeping you energised but also leads to lesser cravings for unhealthy snacks.
Different types of protein powders - There are many varieties of protein powders available in the market which you can consume as per your need. These range from whey to soy to animal to plant proteins. They all come in powdered form and therefore can be consumed with milk, water or even juice. Good brands manufacture these powders and there are various recipes available for you to make them at home as well.
On an average, an adult body needs 1 gram of protein per kg body weight. Hence, if you are 60 kgs, you will require 60 grams of protein every day. It is also important to remember that at once, only 30 grams of protein can be digested by your body and any range above this will only come out without being utilised. Important note: Remember to not overindulge in protein powders as many are synthetic proteins which can harm your body in the long run. Also, make an informed choice in deciding which ones to buy.
If you are a looking for a Protein with added benefits and free from sucralose and added preservatives.
James Fawcett is an avid health and fitness enthusiasts that enjoys helping people to attain the goals they wish to achieve both mentally, physically and emotionally. Feel free to contact James by completing our contact form and we will respond to you within 24-48 hours.