Question
If someone desires to try a really low carb food plan, what's the difference between a carnivore food plan, a keto food plan, and a paleo food plan?
Oh While all three diets are low in carbohydrates, there are significant differences between each of them.
The ketogenic (keto) food plan. A “true” keto food plan doesn't provide enough calories from glucose and other types of sugar and causes the body to burn fat for energy. When fat is broken down, ketones are released into the bloodstream by fat cells. An increase in blood ketones lowers the conventional acid balance within the blood in order that it becomes more acidic, a condition called ketosis. In a typical keto food plan plan, about 70% to 75% of every day calories come from fat, 20% from protein, and not more than 10% from carbohydrates. Food and beverage decisions may vary to offer this calorie mix.
Carnivorous food plan. A carnivore food plan is essentially the most ketogenic since it is incredibly low in carbohydrates, which is why it is usually called a “zero-carb” food plan. You only eat meat, poultry, eggs, fish and milk. The long list of foods not allowed includes all vegetables, fruits, grains, legumes, seeds and nuts.
The paleo food plan. The paleo approach focuses on the unprocessed, truly natural foods that humans ate through hunting and gathering through the Paleolithic period, which ended about 10,000 years ago. Food decisions can come from meat, fish, poultry, eggs, vegetables, fruits and nuts. Any refined or artificial products (including healthy oils equivalent to olive oil), dairy, grains, beans, and potatoes are excluded because they appeared after the agricultural revolution that followed the Paleolithic era. A paleo food plan could be ketogenic if easy carbohydrates are sufficiently restricted. Still, you may go paleo and never be in ketosis by eating an excessive amount of fruit, especially berries.
So, which of those three methods, if any, might you think about trying? The pros and cons of the keto food plan depend upon your goal. If you must start a weight reduction program, the keto food plan can enable you to lose five to 10 kilos or more. The downside, even short-term, is a possible increase in LDL (bad) cholesterol. Personally, I even have concerns about staying in ketosis longer than 4 to 6 weeks. Long-term use of the keto food plan is related to an increased risk of kidney stones, osteoporosis, and gout.
With the Paleo food plan, you've the flexibleness to go out and in of ketosis. However, because grains usually are not allowed, you will want to seek out ways to extend your fiber intake. And you might be missing out on some essential micronutrients.
Finally, given the overwhelming evidence supporting the advantages of a plant-based food plan, I might never recommend a carnivore food plan.
Photo: © SewcreamStudio/Getty Images