Tweaklet #55 – The Keto Diet

Two popular eating modalities are the The Paleo Diet and the Keto Diet. The two terms get bandied about and are often confused, so in a previous episode we took a good look at the Paleo Diet and today we’ll explore the Keto Diet.

Its full name is the Ketogenic diet and it is structured around a diet that is high in fat, low in carbohydrates and a moderate amount of protein.

The main aim is to convert your body from a predominantly carbohydrate-burning machine to a fat burning machine. As a guide, the recommended calorie ratio, on a keto diet, is around 70 to 80 percent of calories from fat, 15 to 20 percent from protein and less than 5% from carbs.

The Keto diet has been used to treat epilepsy since the 1920s so it’s not the trendy fad diet we might think. When you get the balance just right you place the body into a metabolic state called nutritional ketosis. In this state the body creates compounds called ketones and burns fat, from your body as well as from your diet.

To reach ketosis and to maintain it you need to radically reduce your carbohydrate intake and focus on healthy fats, some protein and low-carb vegetables.

Foods to include on a Keto diet are Meat, Seafood, Poultry, Full-fat dairy products, Non-starchy vegetables, Eggs, Nuts and seeds and Unrefined oils, such as olive, coconut, flaxseed, walnut and avocado oil

Foods to avoid while following the Keto diet
All sugar and sugar-sweetened drinks. All cereal grains and products made with grain flours. Fruit except perhaps a quarter cup of berries. Legumes. Sweetened, low-fat dairy and Starchy vegetables

The Benefits that are associated with a Ketogenic diet include Weight loss, a Reduction in inflammation in your joints, brain and heart. It is reported to protect against Type 2 diabetes as well as neurological diseases such as  Alzheimers and dementia

The Paleo and Keto Diets both focus on nutrient-dense food and eliminate the traps of a sugary processed food related Western diet. Generally speaking they are both low in carbohydrate and low in sugar which is better for blood sugar, weight management and has many other associated health benefits. And they both have anti-inflammatory effects.

If you’re interested, you could explore combining both the Keto and Paleo diets which many people do very successfully. It’s fun to explore different eating modalities but like any Tweaklet, do your research to find out exactly what suits YOU!

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Tweaklet #54 – The Paleo Diet

When you’re exploring healthy eating alternatives and stepping outside the conventional three meals a day, food groups, calories etc, then you have probably come across the Paleo diet and the Keto diet.

Both have gained popularity for a variety of reasons. They can also easily get confused, so over a couple of segments we’ll talk about their differences and their benefits. In this episode, we’re talking about the Paleo Diet.

Paleo follows the principles of our hunter-gatherer ancestors, with its name loosely based on the palaeolithic era and foods that have the longest history of human consumption. So, The Paleo diet refers to a framework for eating. There are no specific foods to eat, just a leaning towards natural, nutrient-dense foods rather than processed foods.

Foods to include on a Paleo diet are Meat, Fish, Eggs, Nuts, Fruits, Seeds, Roots, Unrefined oils and Natural sweeteners.

Foods to be avoided on the Paleo diet are All cereal grains and products made with grain flours, Legumes, Dairy, Refined sugar and sugar-sweetened drinks, Refined vegetable oils, Processed food and White potatoes, in some instances.

There is no exact ratio of how the key ingredients are put together. However, it is generally regarded as a low-carb way of eating because it eliminates most processed foods as well as refined sugar, grains and dairy.

People who embrace a paleo diet are looking to reduce inflammation in their bodies and to improve their weight and blood pressure. They may have blood sugar issues, possibly even problems with insulin resistance. People who are at risk of cardiovascular disease or are showing signs of autoimmune responses also turn to the paleo diet.

And the Paleo diet is really a very simple Food Tweak that fits into many people’s lifestyles and makes a significant positive impact to their health mainly because it boosts your intake of quality ingredients and eliminates processed overly refined foods.

If you have a gluten sensitivity, other food sensitivities or want to jump-start your weight loss then the Paleo diet is a good Tweaklet to try!

So that’s the Paleo diet. Next time we’ll talk about the Keto Diet.

Visit the Tweaklets YouTube Channel

Download my free E-Book here.