question.
If you want to try a very low-carb diet, what are the differences between the carnivore diet, the keto diet, and the paleo diet?
A. All three of these diets are low in carbohydrates, but there are big differences in what they contain.
Ketogenic (keto) diet. A “true” keto diet doesn’t provide enough calories from glucose or other carbohydrate sources, forcing the body to burn fat for energy. As fat is broken down, fat cells release ketones into the bloodstream. Increased blood ketones cause the blood’s acid-base balance to decrease, making it more acidic. This state is called ketosis. A typical keto diet plan will get about 70%-75% of daily calories from fat, 20% from protein, and 10% or less from carbohydrates. Food and beverage options to provide this calorie mix vary.
Carnivore diet. The carnivore diet is the most ketogenic because it is so low in carbohydrates, that’s why it’s sometimes called a “zero carb” diet. You only eat meat, poultry, eggs, fish, and dairy products. The long list of banned foods includes all vegetables, fruits, grains, legumes, seeds, and nuts.
Paleo diet. The Paleo diet focuses on unprocessed, truly natural foods that humans consumed through hunting and gathering during the Paleolithic period, which ended about 10,000 years ago. Food options include meat, fish, poultry, eggs, vegetables, fruits, and nuts. It excludes refined or artificial products (including healthy oils such as olive oil), dairy products, grains, legumes, and potatoes, which emerged after the agricultural revolution that followed the Paleolithic period. The Paleo diet can be a ketogenic diet if you limit simple carbohydrates enough. However, eating more fruits, especially berries, can help you stay out of ketosis on the Paleo diet.
So, which of these three approaches would you like to try? The pros and cons of the keto diet depend on your goals. If you want to start a weight loss program, the keto diet can help you lose 5-10 pounds or more. The cons are that it can raise LDL (bad) cholesterol, even for a short period of time. Personally, I have concerns about staying in ketosis for more than 4-6 weeks. Long-term use of the keto diet increases the risk of kidney stones, osteoporosis, and gout.
The Paleo diet gives you flexibility when it comes to getting in and out of ketosis, but because grains are banned, you’ll need to find a way to supplement your fiber intake, and you may be missing out on essential micronutrients.
Finally, given the overwhelming evidence supporting the benefits of a plant-based diet, I would never recommend a carnivore diet.
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