Low Carb, Paleo or rather ketogenic? At first glance, these three diets do not appear to be very different from each other.
The goal is always a reduced carbohydrate intake. Or? This may be true to some extent, but in some aspects these diets differ greatly from one another.
If you take part in a low carbohydrate diet If you want to try it, but you don’t yet know which model really suits you, you should first get a thorough overview.
Low carb as an umbrella term
Low carb is a general, flexible term that describes any eating behavior where you eat below average carbohydrates take to you
Adults are recommended to get between 45 and 65 percent of their total calories from carbohydrates.
So if you eat 2,000 calories a day, 900 to 1,300 of those calories should come from carbs. Since carbohydrates contain four calories per gram, this equates to 225 to 325 grams.
Below the 45 percent limit
The term low carb does not describe a prescribed diet, but describes all carbohydrate-reduced diets below the recommended 45 percent.
It doesn’t matter whether the diet is drastically reduced and strictly eliminates many foods from the menu, or whether it is more moderate and includes most ingredients.
According to this, a person who gets only 10 percent of their calories from carbs eats just as little carbohydrate as a person who gets 40 percent of their energy from this macronutrient.
Since there are no foods that are expressly included or omitted, you are free to choose which products you consume and how you achieve your carb deficit.
So low carb is the umbrella term under which specific diets like the keto or paleo diet can be found.
Eat like our ancestors with Paleo
„Paleo is an approximation of the way our Paleolithic ancestors ate,” Bruning says. “About 10,000 years ago when we were hunter-gatherers and started farming.”
The basic idea is to adapt to this diet and thereby benefit from many health aspects.
Finally, studies show that the people of that time did not suffer from today’s chronic diseases such as diabetes, cancer and heart disease.
Paleo supporters believe this is due to the traditional way people ate and exercised back then.
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Allowed and forbidden foods
With Paleo, the emphasis is on what you eat, not the amount. So there is no calorie counting or guideline on how many macronutrients you can eat. Only foods that are allowed or not.
The focus is primarily on certain whole foods, while highly processed ingredients are banned from the menu.
The list of things you must give up is long and includes pretty much everything that has been cultivated or processed and therefore was not eaten by our ancestors.
This includes a number of nutritious foods such as legumesdairy products, whole grains like bread and pasta, and starchy vegetables like potatoes.
But added sugar, salt and refined oils such as rapeseed oil are also eliminated. Logically, foods such as sweets or fast food are also excluded.
Fresh fats and proteins
Following a Paleo diet doesn’t necessarily mean you’re eating low-carb. “But because you have to cut out a lot of high-carb foods, that’s usually the case,” Bruning says.
“Instead, there are more Proteins and fats on the menu.” Paleo followers probably get most of their carbs from fruits and vegetables.
The list of permitted foods is also long and includes a variety of products, all of which should be as fresh as possible:
- freshly caught fish and seafood
- grass-fed meat
- Organic eggs from free-range chickens
- Vegetables without starch
- nuts and seeds
- unrefined vegetable oils such as olive, coconut or avocado oil