How does the Keto diet compare to Paleo?
The Paleo diet is appealing because it doesn’t ask followers to worry about eating too much fat or to count calories. Furthermore, it’s based on biology. As the premise goes, our bodies have become dysregulated with the environment. That’s why we have skyrocketing rates of obesity and diabetes. Humans have existed for 200,000 years, but our current food supply — processed junk food — has only been around for about 50 years. Soft drinks, donuts, candy, potato chips, sugary cereals, and foot-long sandwiches are new. Paleo calls for returning to how our ancestors ate – meats and vegetables. Absolutely nothing processed and no refined sugars.
Also based on biology, specifically the biology of human metabolism, the Ketogenic diet (“Keto” for short) takes things a step further. Some people think of it as Paleo 2.0. Keto followers believe that most Paleo followers eat too many carbohydrates and not enough fat. A popular source of fat is full-fat dairy products such as butter, heavy whipping cream and cheese, which are not permitted on Paleo. Another main difference: Paleo avoids sugar substitutes and allows sweeteners such as honey and maple syrup, while Keto shuns all carb-filled sweeteners in favor of sugar-free substitutes, such as Stevia and erythritol.
Keto is all about getting into ketosis so your body is burning fat for fuel instead of sugar. Ketosis works on a spectrum. When you’re Paleo, you probably achieve ketosis from time to time – maybe for a few hours or a few days. But those living a Ketogenic lifestyle try to stay in ketosis for as long as possible — sometimes weeks or even months at a time. For many Keto followers, being in a state of ketosis improves both their physical and mental performance.
How does the Keto diet compare to Atkins?
Compared to the Atkins diet, Keto is lower in protein and carbs and higher in fat. If you compare the macro breakdown, Keto is 75% fat / 20% protein / 5% carbs while Atkins is about 60% fat / 30% protein / 10% carbs (in its maintenance phases). Most Atkins dieters consume too much protein to achieve or maintain ketosis. The other big difference is that Keto macros don’t change over time, while Atkins has four phases, with each phase allowing for more carbs. The Atkins diet is more of a short-term weight loss effort while the Ketogenic diet is a lifestyle change. Many Atkins dieters discover that when they add carbs back, they tend to regain the weight they lost.
How does the Keto diet compare to Whole30?
The Whole30 diet is basically a more restrictive version of Paleo. It’s a 30-day elimination diet that is better described as a nutrition reset than a weight loss strategy.
Created in 2009, Whole30 cuts out sugar, grains, legumes, and dairy. It also bans natural and artificial sweeteners (including honey and maple syrup allowed on Paleo), alcohol, all baked goods, and junk food. Like Paleo, it focuses on whole, fresh foods like fruits and vegetables, including starchy ones, which are banned on Keto. But unlike Paleo, Whole30 stays away from all packaged foods and recipes that mimic foods e.g. Paleo Pancakes. After the 30 days, you’re directed to slowly reintroduce food groups in an effort to pinpoint any foods or ingredients that may be causing certain issues, such as bloating, stomach discomfort, and acne.
Unlike Keto, Whole30 does not provide guidelines on macros. It doesn’t specify what your fat, protein, and carb ratios should be, but instead specifies which types of foods you can eat. Due to the elimination of grain and legumes, Whole30 is low-carb, but it’s not as low-carb as Keto is.
Weight loss isn’t a primary goal of Whole30, but due to the severe restriction on what you can eat during the 30 days, it’s common to lose weight. It’s also common to gain the weight back when you reintroduce your body to your regular diet.
What should I avoid eating on a keto diet?
On a ketogenic diet, you’re going to limit your carbs to 5% or less. Those carbs will come from vegetables, nuts, and dairy. Gone from your diet will be wheat (bread, pasta, cereals), starches (potatoes, beans, legumes), and fruit.
Here’s the stuff to avoid:
- Grains – wheat, rice, corn
- Sugar – honey, agave, maple syrup, sugar (just in case you needed to hear it)
- Starchy vegetables – potatoes and yams
- Fruit – apples, oranges, and bananas
Read what you CAN eat by checking out our keto-approved foods list.
Will I have to starve myself on the keto diet?
The best thing about the keto diet is that you won’t be starving like you would on other diets. That’s because a keto diet is high in fat, which keeps you satiated. Replace one of your meals with a KetoLogic® KetoMeal™. If the calories aren’t enough to keep you satiated for hours, try adding almond milk or heavy whipping cream. This will give you some extra calories and fat macros to help you feel fuller longer.
What can I do to prevent GI distress if MCTs are new to me?
Foods high in MCT can cause gastrointestinal distress in some people. This is particularly common when beginning a diet containing MCT. MCT can cause nausea, abdominal cramping, and diarrhea. What can I do to prevent GI distress when eating or drinking foods containing MCT?
Start slow and build up gradually. Your body will get used to digesting MCT and the GI distress will subside in a few days. For example, if you are starting a regimen that includes KetoLogic® KetoMeal™, the serving size is about 30 grams of powdered mix stirred into 8 ounces of water and consumed over 30 minutes. If you are new to MCT, we recommend the following instead:
- Half a serving or less stirred into 8 ounces of water
- Consume over an hour (don’t gulp it!)
- Stir into cold water, add ice (this will usually also cause you to drink it slower)
- Build up to a full serving over the course of a few days
Learn more about MCT oil and its benefits here.
What is the keto diet?
In practical terms, a keto (short for “ketogenic”) diet is an eating regimen that involves lots of fat, a moderate amount of protein, and a very small amount of sugars and carbohydrates. A sustained diet of this kind will eventually bring your body into a state of “ketosis,” in which it begins to burn primarily fat for energy (as opposed to the carbohydrates common in most Western diets).
Many people adopt the keto diet because it enables rapid – but healthy – weight loss, as well as a number of other potential health benefits. Read the pros and cons of the keto diet and the 10 things you need to know before going keto.
Wait a second… isn’t a high-fat diet bad for you?
No! At least, not if you’re consuming the good stuff.
Our relationship with fat in food has been shaped by decades of misinformation and faulty health trends. The idea that “eating fat makes you fat” seems logical at first, but is actually a huge misunderstanding of human metabolism. That led the public to believe that fat was bad and should be avoided — and created a market full of “no-fat” or “low-fat” food alternatives that are often far worse for you than their original versions.
In reality, fat is an essential macronutrient. And in the right form, it can be quite good for you. That includes some animal fats, as well as monounsaturated fats such as olive oil, coconut oil, and butter.
Try to avoid unhealthy fats. In particular, polyunsaturated or hydrogenated fats like margarine, corn oil, and palm oil are difficult for the body to metabolize naturally.
How Many Carbs On Keto Can You Eat Per Day?
The ketogenic diet is a high-fat, low-carb, moderate-protein diet. The goal of eating this way is to induce ketosis, which is a metabolic state that enables you to burn fat (converted into ketones) for fuel instead of carbs (glucose).
You get into ketosis by drastically reducing carbohydrates long enough to deplete the body’s glycogen stores.
One of the most common questions when people are looking to start the ketogenic diet, is just how low carb does “low-carb” mean? How many carbs per day for ketosis can you eat?
How Many Carbs on Keto Can You Eat Per Day?
Ketosis is the goal of eating a ketogenic diet. To encourage your body to enter ketosis, your daily caloric intake with the ideal macronutrient breakdown is:
- 5% carbs
- 70-75% fat
- 20-25% protein.
On the ketogenic diet you should be consuming no more than 5% of your total calories from carbohydrates.
Your caloric intake will depend on many factors, including:
- Whether you’re starting the ketogenic diet for weight loss, and are eating at a caloric deficit
- Your age, gender, body fat composition, stature, and current weight
- How active you are and your resting metabolic rate.
But for most people, that will be less than 50 grams of net carbs per day, and most days you should aim to be closer to 20 to 30 grams. You can see an example calculation below.
Net carbs are simply the total amount of carbohydrates in a food, without fiber and sugar alcohols. So to calculate net carbs on keto, use the formula: Net Carbs = Total Carbs – (Fiber + Sugar Alcohols)
Let’s say you weigh 160 lbs, and need 1400 calories per day to lose weight at a rate of about 1 pound per week.
One gram of carbohydrates and proteins contain about 4 calories, and one gram of fat provides 9 calories. You’d require:
- 108g fats,
- 22g net carbs
- 81g protein
If you’re not sure how many carbs are in the foods you eat, check out the carb counter and play around. It can be eye-opening!
If you are male, have a lot of muscle mass, work hard at the gym, or live an extremely active lifestyle, the number of carbohydrates you can get away with in grams without kicking yourself out of ketosis will be elevated compared to this example.
Our partner, Tim Tebow, shared that of his caloric intake, he eats:
- 5 percent (or less) from carbs
- 20 to 25 percent from fatty protein sources like pork, chicken (dark meat), fish, and grass-fed beef.
- 70 to 75 percent from healthy fats!
How Many Carbs for Ketosis?
The reality about the ketogenic diet is that you could follow the exact formula above and still not achieve ketosis…
Or you could eat 40g of carbs per day of a certain type of food and remain in ketosis. It just depends on you, your body, your starting point, and when and what foods you’re eating.
If your goal on the ketogenic diet is to achieve ketosis so that your body can burn fat for fuel, you need to test your ketone levels daily, at least at first, so you can see what works with your body and how many carbs you can get away with on keto. Using a blood ketone monitor (the most popular one being Keto Mojo) will provide the most accurate results.
Remember: even a fairly strict keto diet will include some carbohydrates; they’re in just about every vegetable you eat (and you’d be ill-advised to stop eating veggies!). Most nuts and cheese, which are definitely on the keto food list, and enjoyed by keto-ers regularly have some carbs in them.
A “zero-carb” diet is impossible and probably not healthy, either. Aim for the carbs you do consume to be from high-quality foods like nuts and vegetables.
If you’re still stuck with how many carbs to eat on keto, you’re welcome to join us in the KetoLogic Life Community.
Or, take the KETO 30 Challenge for free. We’ll guide you through the process of figuring out exactly how many carbs to eat and provide you with printable and downloadable meal plans, food lists, and grocery lists to make it simple:
Can I eat fruit on the keto diet?
Fruit is tasty and is often packed with important vitamins. Unfortunately, it also tends to be full of sugary carbs. It’s definitely better than candy if you absolutely MUST satisfy your sweet tooth, but you should generally avoid eating lots of fruit. And you should definitely avoid fruit juice, which can have almost as much sugar as soda! The best fruits on the keto diet are berries, which are relatively low in carbs. Check out our keto-approved food list for all the fruits you can eat.
I’m a big snacker. Do I have to give that up?
How is the keto diet different from other low-carb diets?
Keto is somewhat unique in that it encourages an even lower carb intake than most low-carb diets. Other diets might limit you to 100 grams of carbs, while keto restricts you to 20-30 grams of net carbs. Additionally, keto promotes very heavy fat consumption to foster ketosis, which isn’t a priority with other diets. The neat thing about keto is that you honestly don’t feel hungry all the time like with most other diets. That’s because of the awesome, filling macronutrients.