Do you want to lose weight this year? Did you know that losing weight is 80 percent what you eat and 20 percent exercise? To lose weight you need to eat a low carb diet, and give up the sugar and the junk food like chips and fries. You also need to eat fresh proteins and a variety of fresh vegetables. What is the best low carb diet to follow in 2018? Two popular ways of low carb eating are the Ketogenic Diet, and the Paleo Diet. I will show you both and break down the differences, so you can pick the one that is best for you.
General Keto Overview
- The goal of the Keto Diet is to get your body into a state of nutritional ketosis.
- Most of your calories on the Keto Diet come from foods that are high in natural fats. You will also eat foods that have a moderate amount of protein. You AVOID foods that have high carbs, like sugars and grains.
- Protein should be between 1-1.5 grams per kilogram of your ideal body weight. To convert pounds to kilograms, divide your ideal weight by 2.2. For example, a woman who weighs 200 pounds but wants to weigh 150 pounds, should get about 68-90 grams of protein daily.
- You basically want to limit your carbohydrate intake to 20–30 net grams per day.
- One difference between Keto and other low carb diets is that you also need to pay attention to how much protein you eat. In small amounts, your body can still change protein to glucose. If you eat too much protein, it will slow down your body’s transition into ketosis (ketosis is what you want).
- Overall on this diet, fats typically provide about 70-80 percent of total calories per day, protein about 15-20 percent, and carbs around 5 percent.
- You REALLY should drink at least 10-12 glasses of water per day. This will help remove toxins from your body, and help you to feel less tired and less hungry.
General Paleo Overview
- The Paleo Diet (often referred to as the Cave Man Diet) is based on eating real food like your hunter/gatherer cave man ancestors. Your body does not properly metabolize chemicals and preservatives that are in many processed foods. These chemicals in your food end up making you sick. The goal of this diet is to eat clean food in its natural form.
- The Paleo Diet helps you to lose weight and keeps you free of diseases like obesity, diabetes and heart disease.
- When making food choices on Paleo, select grass fed meat, and high quality organic eggs, vegetables and fruit.
What are the Differences Between Keto and Paleo?
- Paleo Diet Focuses on the “Quality of Food”: A Paleo diet focuses on choosing whole, nutrient-dense, high-quality food that is free from chemicals and toxins.
- Keto Diet Focuses on “Ketone Levels”: By raising your body’s ketone levels with food, the goal is to enter a metabolic state called nutritional ketosis.
- Amount of Carbs: A Keto diet has a very low carbohydrate intake. The carb intake on a Paleo Diet is still considered low compared with other diets, but not as low as Keto.
- Amount of Fat: The Paleo diet has you eating healthy fats, but the Keto diet puts far greater emphasis on increasing your fat intake than a Paleo diet.
Best Keto Foods
- Protein – Organic, grass-fed meats are best because they are higher in omega-3 fats. You can eat fatty red meat, including lamb, goat, veal, venison, and other game, liver, poultry including turkey, chicken, quail, cage free eggs, fish including trout, tuna, bass, salmon, flounder. Eat protein in moderate quantities and remember that too much protein on a Keto diet is not a good thing.
- Vegetables – Eat mostly leafy greens like kale, spinach, beet greens, collards, mustard greens, arugula, and chard. Eat only non-starchy vegetables that are grown above the ground like zucchini, yellow squash, broccoli, cauliflower, celery, cucumber, chives, and leeks. You can use fresh herbs also. Some higher carb vegetables that are acceptable in moderation include asparagus, mushrooms, bean sprouts, bell peppers, snap peas, green beans, and tomatoes.
- Fats & Oils – Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like cold-pressed coconut oil, butter, palm fruit, olive oil, flaxseed, macadamia, avocado oil, ghee, chicken, or duck fat.
- Fat Based Fruit – Avocado
- Beverages – It is best to just drink water. You can flavor it with lemon or lime juice if necessary. Unsweetened black coffee or tea in moderation, bone broth.
- Snacks – Hard boiled eggs, beef or turkey jerky, bone broth, extra veggies, 1/2 avocado with tuna, chicken wrapped in lettuce
- Condiments – Herbs, spices, hot sauces (no sweetener), apple cider vinegar, unsweetened mustards
- Protein -Anchovies, bacon, bass, beef, beef liver, bison, chicken, chicken liver, clams, cod, deer, duck, eggs, elk, emu, goat, goose, haddock, halibut, ham, lamb, ostrich, oysters, pheasant, pork, quail, rabbit, salmon, sardines, scallops, shellfish, shrimp, snapper, sole, tilapia, trout, tuna, turkey, veal
- Vegetables and Fruits – Apples, apricots, artichokes, arugula, asparagus, avocado, bananas, beets, bell peppers, blackberries, blueberries, bok choy, broccoli, broccolini, Brussel sprouts, cabbage, cantaloupe, carrots, cauliflower, celery, chard, cherries, coconut, collard greens, cranberries, cucumber, dandelion greens, dates, eggplant, endive, figs, garlic, grapefruit, grapes, green beans, herbs, honeydew, kale, kelp, kiwifruit, lemons, lettuces, limes, mangoes, mushrooms, nectarines, olives, onions, oranges, papaya, parsnips, peaches, pears, pineapple, plums, pomegranate, radish, raspberries, rhubarb, seaweed, snow peas, spinach, squash, strawberries, sweet peppers, tangerines, tomatoes, turnips, watermelon, white potatoes, and zucchini
- Nuts and Seeds – Almonds, almond butter (unsweetened), almond milk (unsweetened), Brazil nuts, cashews, cashew butter (unsweetened), chestnuts, Chia seeds, coconut, flaxseeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, sunflower butter (unsweetened) and walnuts
- Fats and Oils – Avocado oil, coconut oil, coconut cream, coconut milk, full fat, flaxseed oil, ghee, hempseed oil, lard, macadamia oil, olive oil, extra virgin, paleo mayonnaise, walnut oil
- Sweeteners – Coconut nectar, coconut sugar, date sugar, honey, raw, maple syrup, grade B, molasses, Stevia leaf, pure
- Baking Flours – Almond flour, arrowroot powder, cassava flour, coconut flour, hazelnut flour, tapioca starch
- Condiments – Apple cider vinegar, applesauce (unsweetened), balsamic vinegar, cacao, raw, cacao nibs, cacao powder, coconut aminos, fish sauce, red wine vinegar, tomato paste, Worcestershire sauce (corn-free), sea salt
- Drinks – Black coffee (in moderation), black tea (in moderation), bone broth, coconut water, club soda, green tea, herbal tea, Kombucha, Matcha, seltzer, sparkling water (without artificial ingredients), water, filtered or spring, wine (in moderation), white tea (in moderation)
Occasional Keto Foods
- Dairy – Only buy full-fat dairy items. Hard cheese is usually lower in carbs. Limit to occasional use because of the natural sugars found in dairy.
- Medium Starch Vegetables – Sweet peas, artichokes, okra, carrots, beets, sweet potatoes
- Beans and legumes – Chickpeas, kidney, lima, black, brown, lentils, hummus
- Soy products – tofu and edamame, can vary in number of carbs, so read labels; soybeans have fewer carbs than most beans
- Nuts and Seeds – Eat in moderation and try to eat nuts with more fat in them like almonds and macadamia nuts. Other acceptable nuts include almonds, walnuts, sunflower seeds, pistachios, pumpkin seeds, nut and seed butters, chia seeds and flaxseeds
- Fruit – blueberries, strawberries, blackberries
- Snacks – 7–10 olives, 1 tablespoon nut butter or handful of nuts, veggies with melted cheese
- Condiments – Check labels to make sure there is no added sugar, which will increase net carbs. No sugar added ketchup or salsa, sour cream, mustard, hot sauces, Worcestershire sauce lemon/ lime juice, soy sauce, vinegar, oil, pickles, Stevia (natural sweetener, zero calorie and no sugar)
Occasional Paleo Foods
- Wine – In case you missed it, you can have WINE three times a week on Paleo. Need I say more? (wink wink).
- Sugar – This includes white, brown, cane, raw, syrups like maple, carob, corn, caramel and fruit, honey and agave or any food made with fructose, glucose, maltose, dextrose, and lactose
- Grains – Wheat, oats, rice, quinoa, couscous, pilaf, corn and all products containing corn and flour
- Processed Foods – crackers, chips, pretzels, candy, cookies, cakes, pies, ice cream, pancakes, waffles, oatmeal, cereal, granola bars, most protein bars or meal replacements, canned soups, boxed foods, any prepackaged meals, food containing artificial ingredients (sucralose, aspartame), dyes and flavors
- Sweetened and Caloric Beverages – soda, alcohol, sweetened teas or coffee drinks, milk, and dairy replacements (cow’s milk, soy, almond, coconut, Lactaid, cream, half and half, etc.), fruit juices
NEVER Eat on Paleo
- Sugar & Artificial Sweeteners – Cane sugar, cane syrup, brown rice syrup, white sugar, brown sugar, agave, corn syrup (in any form, including high-fructose), glucose syrup (another name for corn syrup), dextrose or anything ending in “-ose”, malt syrup, Splenda, aspartame, Equal, Truvia, sucralose
- Grains – Wheat, rice, barley, rye, corn, quinoa, amaranth, teff, sorghum, oats, buckwheat, and spelt. Also products made with these ingredients such as flours, pastas, breads, cakes, cookies, bagels, muffins, tortillas, chips, etc.
- Processed, Hydrogenated or Refined Foods – If you don’t recognize an ingredient on a label, don’t eat it
- Beans and Legumes – Soy (tofu, tempeh, miso, soy sauce), lentils, beans (pinto, red, white, garbanzo), peanuts
- Dairy – Milk, cheese, yogurt, cottage cheese, ice cream, sour cream, dairy creamer, buttermilk, powdered milk.
- Certain Seafood – Shark, swordfish, king mackerel and tilefish
- High Omega-6 Vegetable Oils Butter alternatives, margarine, oils (canola, corn, cottonseed, grape seed, palm, peanut, safflower, soybean, sunflower, and vegetable) shortening.
- Iodized Table Salt
What’s the Verdict?
There you have it. Does one stand out to you? Both diets have great benefits and should improve your weight, cholesterol, blood sugar and energy. Giving up processed foods and eating high quality meat, fruit and vegetables makes sense. Try also to increase your movement even if you just walk 30 minutes a day. Preparing meals in advance for breakfast and lunch will curb the desire for fast food.
Remember, the best diet is the one you are going to incorporate as a life change. Find small changes that work for you and make them your own. Success is just a series of good choices. So far I have lost 10 pounds so I know you can do this too! Let me know where you struggle and how I can help. I would love to share this journey with you! For more tips on being the best you in 2018, click here.
Be the Best YOU in 2018!
Join me on my 2018 journey to lose 60 pounds by eating healthy and walking daily. I will provide you with my free tools to make it super easy. I will also have recipes on my blog! We can encourage each other along the way. Are you ready? Let's DO THIS.