Know Your Body: High Carb vs Low Carb Keto Diet

The high-carb vs low-carb keto diet and the keto vs paleo diet are two popular dietary approaches that have different effects on health and weight loss. The high-carb vs low-carb keto diet compares the impact of carbohydrate intake on ketosis, a metabolic state that burns fat for energy. The keto vs paleo diet compares the food choices and philosophies of two low-carb diets that aim to mimic the eating patterns of our ancestors. This paper will discuss the similarities and differences between these two diets, as well as their benefits and drawbacks.

Carbohydrates are one of the three macronutrients that provide energy and nutrients to the body. However, some people choose to limit their carbohydrate intake for various reasons, such as improving blood sugar control, reducing inflammation, or losing weight. There are different ways to follow a low-carb diet, depending on the amount, type, and source of carbohydrates consumed. Two common low-carb diets are the ketogenic (keto) diet and the paleolithic (paleo) diet. Both of these diets have some similarities, but also many differences in their goals, principles, and effects. In this essay, we will compare and contrast the high carb vs low carb keto diet and the keto vs paleo diet, and evaluate which one is better for different health outcomes.

The high-carb vs low-carb keto diet is a comparison of how carbohydrate intake affects ketosis, a metabolic state in which the body uses fat as its main fuel source instead of glucose from carbohydrates. Ketosis can be achieved by restricting carbohydrate intake to less than 50 grams per day while increasing fat intake to 65-90% of calories and keeping protein intake moderate at 10-30% of calories. The benefits of ketosis include improved weight loss, appetite control, blood sugar regulation, brain function, and epilepsy management. However, ketosis also has some drawbacks, such as keto flu symptoms, nutrient deficiencies, digestive issues, bad breath, and an increased risk of kidney stones and heart disease.

The high-carb vs low-carb keto diet examines how different levels of carbohydrate intake affect the ability to enter and maintain ketosis. Some studies suggest that a high-carb diet can impair ketosis by increasing insulin levels and reducing fat oxidation. However, other studies show that a high-carb diet can enhance ketosis by increasing ketone production and utilization. The optimal level of carbohydrate intake for ketosis may vary depending on individual factors, such as activity level, metabolic flexibility, genetic variation, and personal preference.

The keto vs paleo diet is a comparison of two low-carb diets that have different food choices and philosophies. The keto diet focuses on achieving ketosis by manipulating macronutrient ratios, regardless of the food source or quality. The paleo diet focuses on eating foods that were available to early humans before agriculture and industrialization, based on the assumption that these foods are more compatible with our genes and health. The paleo diet eliminates grains, legumes, dairy, refined sugar, processed oils, and artificial additives. The main foods allowed on the paleo diet include meat, fish, eggs, nuts, seeds, fruits, vegetables, healthy fats, and natural sweeteners.

The keto vs paleo diets have some similarities in their effects on health and weight loss. Both diets can reduce calorie intake by increasing satiety and eliminating processed foods. Both diets can also lower blood sugar levels by reducing carbohydrate intake and glycemic load. Both diets can also improve blood lipid profiles by increasing HDL cholesterol and lowering triglycerides. However, the keto vs paleo diet also has some differences in their effects on health and weight loss. The keto diet may have more benefits for brain function, epilepsy management, and diabetes prevention than the paleo diet. The paleo diet may have more benefits for inflammation reduction, gut health, micronutrient intake, and food quality than the keto diet.

High-Carb Diet

A high-carb diet means that carbohydrates constitute the majority of your caloric intake. This means that carbs account for 50-55% of your calories. The idea of high carbs has been vilified and become synonymous with unhealthy diets, however, eating the right type of carbs can be very beneficial to your health.

Common Carb Sources

Common sources of carbohydrates include standard bread, oats, and rice. But carbohydrates are also present in fruits and vegetables. Sugars mostly make up carbohydrates, and processed sugars are refined in ways that remove the fiber and nutrients in certain foods like grains. According to WHO, eating only 5-10% of your calories from sugar is recommended. 

Although sugars constitute a large portion of carbohydrates, carbohydrates are also found in healthy sources like vegetables which contain sources of fundamental fiber needed for your body. 

A high-carb diet does not necessarily mean that all you eat is carbs; it just means that at least 50% of the calories you eat are from carbohydrates, and this 50% can come from healthy sources of carbohydrates that can help fuel your body. (High Carb Diet: The Surprising Case for Optimal Health | Hydration Monitoring, 2021)

Keto Diet

In contrast, a Keto Diet is a popular diet that focuses on low-carb eating habits. For a diet to be considered keto, only 5-10% of your calories should be coming from carbohydrate sources. The main idea behind the keto diet is to utilize a different fuel source for the body; instead of using glucose to fuel the body, the keto diet relies on using ketones which are produced from stores of fat in the liver. 

What do you eat for a Keto Diet?

Since the Keto diet aims to reduce carbohydrate intake in order to limit the use of glucose as a fuel source, foods with healthy fats are promoted and increased in a person’s daily caloric intake. A few healthy unsaturated fats are eaten, such as avocados, nuts, seeds, olive oil, and tofu. The main source of fats comes from saturated fats which are encouraged t be eaten in high amounts. Saturated fats include oils such as coconut oil, butter, lard, and cocoa butter. Although fruits and vegetables contain carbs, certain fruits and vegetables are allowed in keto diets. Some fruits include berries eaten in small portions. Vegetables include leafy greens, broccoli, bell pepper, onions, garlic, and mushrooms just to name a few. (https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet)

Who should do Keto?

The keto diet is popular among people wanting to lose weight because it involves burning stores of fat to be used as a fuel source. Research has also shown that people with epilepsy may benefit from the keto diet, with about 50% of epilepsy patients seeing improvement in seizures from the keto diet. Following a keto diet may be beneficial for people with metabolic syndrome. Glycogen storage disease, Polycystic Ovary Syndrome, Diabetes, some cancers, autism, Parkinson’s disease, obesity, GLUT1 deficiency syndrome, and nonalcoholic fatty liver disease. (https://www.healthline.com/nutrition/15-conditions-benefit-ketogenic-diet#TOC_TITLE_HDR_16)

Comparison of The Paleo and the Keto Diet 

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The Paleo Diet and the Keto Diet2

The paleo diet and the keto diet are very common today among the popular fad diets and they are often misunderstood.  The module will clear up any uncertainty about the two different diets. These two diets have some great benefits, but they also pose dangers if certain precautions in diet maintenance are not taken.  

3The Paleo Diet 4

The paleo diet has been around for several millions of years and takes its name from the Paleolithic era when hunting and gathering were common means of acquiring food. The diet focuses on low carbohydrate intake by concentrating on more healthy alternatives such as lean meats, fish, fruits, vegetables, nuts, and seeds. Additionally, this diet limits the consumption of dairy products, legumes, and grains because they were not around during the Paleolithic era. To take this diet into further consideration, it is beneficial for individuals who suffer from allergies and inflammatory diseases because it eliminates the intake of foods such as grains, peanuts, and processed foods. Going back in time with a diet like the paleo diet brings the modern population back to a more natural and healthier version of themselves through the inexistence of processed food. 

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Benefits of the Paleo Diet6

The main benefit of the paleo diet is that it resets the contemporary human back to a more natural and healthier version. Modern-day humans are having a great deal of trouble with breaking down the food that is currently being produced with new and emerging farming techniques. The food demands of society today call for these new and emerging farming techniques, where food is being genetically modified to meet the quick demand of a growing world population. Fortunately, diets like the paleo diet are still possible to follow if one is determined to keep up the maintenance of acquiring good, healthy food. Through practicing the paleo diet, many diseases are known to subside such as obesity and the reduction in the possibility of diabetes or heart disease.  

The Paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. The diet typically includes:

1. Fruits: These are high in fiber, vitamins and minerals.
2. Vegetables: They are packed with vitamins, minerals, antioxidants, and fiber.

III. Nuts and Seeds: These are good sources of healthy fats, proteins, and fiber.

1. Lean Meats: Especially those from grass-fed animals or wild game. They are excellent sources of protein.
2. Fish: Especially those rich in omega-3 fatty acids like salmon, mackerel, and albacore tuna. They are great for heart health.
3. Oils from Fruits, Nuts, and Seeds: These oils can be a good source of healthy fats.

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Results from the Paleo Diet 10

The results from the paleo diet are quite exceptional with favorable outcomes if one maintains the diet with diligence. Some of the many benefits of being on this diet include weight loss, blood pressure regulation, and energy improvement. Additional benefits are also listed below.

1. Improved Glucose Tolerance: The Paleo diet is low in carbohydrates and high in fiber, which can help regulate blood sugar levels. This can lead to improved glucose tolerance, which is particularly beneficial for individuals with insulin resistance or diabetes.
2. Better Blood Pressure Control: The emphasis on fruits, vegetables, lean meats, and healthy fats can lead to an overall healthier diet that’s low in sodium and high in potassium. This dietary balance is associated with better blood pressure control.
3. Lower Triglycerides: The Paleo diet is high in omega-3 fatty acids, which have been shown to lower levels of triglycerides (a type of fat found in your blood) and reduce the risk of heart disease.
4. Better Appetite Management: High in protein and healthy fats, the Paleo diet can help control hunger and make you feel full for longer. This can lead to better appetite management and prevent overeating.
5. Weight Loss and Energy Improvement: Many people report weight loss and increased energy levels when following the Paleo diet. This is likely due to the elimination of processed foods and the increased intake of whole foods.

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Dietary concerns of the Paleo Diet12

There are some dietary concerns that must be noted regarding the paleo diet. The first concern is that one loses the nutrients and minerals found in grains when with using the paleo diet. The grain is powerful antioxidant with so many health benefits. Another concern is that the excessive amount of animal protein may develop intolerance for the people who has some type digestive health issue.  

  13 The Keto Diet 14

The ketogenic diet is one that focuses on the reduction of carbohydrates and emphasizes on increasing the consumption of protein and fats. Low carbohydrate diets are popular among those who are interested in losing weight. The increase in fat from this diet results in the oxidization of lipids to produce ketones, which produce a similar energy source to glucose.

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Benefits of the Keto Diet 16

The process in which the body begins producing ketones from oxidized lipids produces alternative energy levels that are normally supported by sugar as the energy source. This helps maintain, regulate, and reduce the chances of type 2 diabetes and other related metabolic-derived diseases. It is recommended to follow a diet such as the keto diet to regain control over sugar level maintenance.

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has been shown to help some people lose weight. Here’s what the diet generally consists of:

1. Milk: While milk is typically avoided due to its high sugar content, alternatives like unsweetened almond milk or coconut milk can be used.
2. Eggs: Eggs are a staple in the keto diet due to their high protein and fat content.

III. Nuts: Nuts are high in healthy fats, fiber, and protein making them a good choice for a keto diet.

1. Low-carb vegetables: Vegetables like kale, broccoli, and spinach are high in fiber and low in carbs.
2. Full-fat dairy: Full-fat dairy products like cheese, sour cream, and yogurt are high in healthy fats.
3. Low-sugar fruits: Fruits like blueberries and raspberries are lower in sugar than other fruits and can fit into a keto diet in moderation.

VII. Avocados: Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of.

VIII. Healthy fats: Oils such as olive oil and butter are high in healthy fats and are a key component of the keto diet.

1. Herbs and spices: Herbs and spices add flavor without adding carbs.

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Food That Should be Avoided While on the Keto Diet 18

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis. When your body is in a state of ketosis, it burns fat for energy instead of carbohydrates. To achieve this, it’s important to significantly reduce your carb intake. 

To follow the keto diet, one must lower carbohydrate consumption to 60 or less total grams daily, which will result in a very low caloric count of 300 calories or less. Provided below is a list that lists in order of the carbohydrates that are recommended to eliminate or avoid while on the keto diet. 

1. 
   Grains: Foods like wheat, pasta, and rice are high in carbohydrates and should be avoided.
2. Beans: While nutritious, beans are also high in carbs and should be limited.

III. Legumes: Similar to beans, legumes such as lentils and chickpeas are high in carbs.

1. High-sugar fruits: Fruits like apples, mangos, and pineapples have high sugar content and should be eaten in moderation.
2. Starches: Foods like potatoes and corn are high in starch, a type of carbohydrate, and should be limited.
3. Sugar products: Foods and drinks with added sugars or artificial sweeteners, like soda, can increase your carb intake and should be avoided.

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Results from the Keto Diet 20

The keto diet can also help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular diseases. With the restriction of calories consumed as well as the increase in carbohydrate intake, losing weight is a fast, short-term result of this diet. According to research, most people can lose weight if they restrict the number of calories consumed and increase physical activity levels. To lose 1 to 1.5 pounds a week, you need to reduce your daily calories by 500 to 750 calories. 

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Dietary Concerns of the Keto Diet 21

There is some concern with the keto diet that needs to be addressed regarding the reduction of carbohydrate intake, which often tends to make one deficient in several vitamins and minerals such as sweet potato and brown rice is very healthy carbohydrate which contains very important micronutrients. Someone needs to gain weight should have a moderate amount of healthy carbohydrates. In addition, this diet is not intended for those under the age of 18 years old because of the demand in various nutrients that the body requires during the younger years of growth and development. Moreover excess amount fat is not suitable for digestion system who has already has major health issues developed from digestion.

Adverse side effects of the keto diet 

The ketogenic diet, while beneficial for some, can also have some adverse side effects, especially during the initial adjustment period as your body adapts to a new way of eating. Here are some potential side effects:

1. Headache: This is a common side effect in the early stages of the keto diet and is often due to dehydration and loss of electrolytes.
2. Bad breath: Some people may experience bad breath due to the production of acetone, a by-product of ketosis.

III. Weakness: As your body adjusts to using fat for fuel instead of carbohydrates, you may experience periods of weakness.

1. Muscle cramps: These are often due to dehydration and loss of minerals, which can occur when transitioning to a keto diet.
2. Fatigue: This is another common side effect in the early stages of the diet as your body adjusts to its new energy source.
3. Skin rash: A rare side effect known as “keto rash” can occur, which is a red, itchy rash usually occurring on the upper body.

VII. Constipation or diarrhea: Changes in diet can affect digestion, and some people may experience constipation or diarrhea.

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Paleo vs. Keto Diet 23

Some differences between the paleo diet and the keto diet are that the paleo diet is more of the long-term approach to dieting whereas the keto diet pushes the body into ketosis, where it oxidizes lipids to produce ketone bodies for sugar energy replacement. The keto diet is a way to propel the body in a special metabolic state and the paleo diet is traditionally a diet that will yield weight loss results over long lengths of time.

Conclusion

The long-term effects of these diets are not the great because human beings need all kinds of nutrients from a variety of sources. However, both diets are a great way to control weight and recharge the metabolism as long as they are not practiced for too long. There is much research proving that all diet methods are failed in the long term but a whole food plant-based diet is where someone can choose all kinds of whole food non-processed. Also, everyone should investigate on their own based on their health goal and condition, which food items are the best among all types of whole foods.

The high-carb vs low-carb keto diet and the keto vs paleo diet are two popular dietary approaches that have different effects on health and weight loss. The high-carb vs low-carb keto diet compares how carbohydrate intake affects ketosis, a metabolic state that burns fat for energy. The keto vs paleo diet compares the food choices and philosophies of two low-carb diets that aim to mimic the eating patterns of our ancestors. Both diets have some similarities and differences in their benefits and drawbacks. The best diet for each individual may depend on their goals, preferences, lifestyle factors, medical conditions, and genetic makeup.

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