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Diets-Whole30 vs Paleo vs Keto vs Fasting

Diets-Whole30 vs Paleo vs Keto vs Fasting

Whole30

What is it?

Whole30 is based on eating real foods for 30 days, and eliminating foods that typically causing bloating, inflammation, and spikes in blood sugar.  There is no set calorie intake, it does not matter if the foods on the “approved” list are organic or grass fed.  Simply put, it is an elimination diet  to help you gain greater insight into how certain foods positively or negatively impact your body.

The Claim:

Chronic pain, inflammation, bloating will subside, weight loss is likely, increased energy levels.

Eat This:

  • Fruits
  • Vegetables
  • Meat
  • Seafood
  • Eggs
  • Natural Fats (avocado/nuts/seeds/olives)

Avoid That:

  • Grains (including corn)
  • Legumes (beans, peas, peanuts, soy)
  • Dairy
  • Fruit Juice/Soft Drinks
  • Sugar-Real & Artificial (stevia, aspartame, maple syrup etc)
  • Alcohol
  • Healthy treats
  • MSG/sulfites/carrageenan

 

Paleolithic Diet

What is it?

The Paleo diet, sometimes referred to as the caveman diet, is supposed to mimic how our pre-agriculture ancestors ate, if you could hunt or gather it in pre-agricultural times than you can include it in your diet.  It is typically a high protein, low carb diet with moderate intake of healthy fats.  There is not focus on counting calories, rather eating real whole foods instead of processed and refined foods.

The Claim:

This is the way we were biologically designed to eat.  Avoiding grains can help prevent damage to the gut lining, which in turn minimizes the risk of developing autoimmune disease, and other chronic diseases/illnesses.  Can help with weight loss because of reduction of processed and refined foods

Eat This:

  • Fruits
  • Vegetables
  • Grass Fed Meat/Organ Meats
  • Wild Caught Fish & Seafood
  • Pastured Eggs
  • Nuts/Seeds
  • Healthy Oils (olive/walnut/avocado/coconut)
  • Some Natural Sweeteners (coconut sugar, maple syrup, raw honey)

Avoid That:

  • Grains (including corn)
  • Legumes (beans, peas, peanuts, soy)
  • Dairy
  • Refined Sugar
  • Potatoes
  • Processed Foods
  • Refined Vegetable Oils
  • Refined Salt
  • Fruit Juice/Soft Drinks

 

Ketogenic Diet

What is it? 

Typically, the body burns glucose (carbohdyrates) as its main source of energy.  When glucose is used for energy, insulin is released to carry the glucose throughout the body.  Since glucose is used for energy, fats are stored by the body.  When following the ketogenic diet, the end goal is to force the body into a metabolic state where it is producing and burning ketones for energy.   Ketones are molecules which are produced by the breakdown of fat in the liver. On the ketogenic diet you need to track your intake of carbs to ensure that your body remains in a state of ketosis.

The Claim:

Being in ketosis can help with weight loss since your body is burning fat for fuel rather than glucose.  A ketogenic diet can help regulate blood sugar levels, increase mental clarity and focus, and increase energy levels.   The ketogenic diet has been shown to be most beneficial for those with epilepsy.

Eat This:

  • Grass Fed Meat
  • Wild Caught Fish & Seafood
  • Pastured Eggs
  • Fat
    • Saturated-Ghee, Butter, Coconut Oil, Animal Fat
    • Monounsaturated-Avocado, Olive Oil, Macadamia
    • Polyunsaturated/Omegas-Fatty Fish and Seafood
  • Non Starchy Vegetables
  • Fruit (avocado, berries only)
  • Grass Fed Full Fat Dairy
  • Fermented Soy Products
  • Nuts
  • Seeds

Avoid That:

  • Grains (including corn)
  • Legumes (beans, peas, peanuts, soy)
  • Milk
  • Processed Foods
  • Artificial Sweeteners
  • Refined Fats/Oils (canola, margarine etc)
  • Fruit Juice/Soft Drinks
  • Low Fat/Low Carb Foods
  • High Carb Fruit/Dried Fruit

 

Intermittent Fasting

What is it?

Intermittent fasting is a when there is a limited time period in which a person chooses to eat.  Most common is time restricted fasting.  This is when you set a window of hours in which eating takes place, for example hours of eating from 10am-6pm (8 hours) and fasting for the other 16 hours of the day.  It is often combined with a ketogenic diet.

The Claim:

Fasting can help with weight and fast loss as well as blood sugar regulation.  It decreases the amount of time throughout the day that you have to consume calories therefore you are more likely to be in a caloric deficit.  When you restrict your intake of food the body begins to burn fat (ketones) for energy which helps to normalize insulin levels.

Eat This/Avoid That:

  • Technically, nothing is off limits
  • Eat what you want within the “eating window”
  • Of course, you will be more successful in reaching your goals if you eat a balanced diet of real, whole foods rather than processed and refined foods.

Bottom line

Each of these diets is restrictive in one way or another however, there is a time and place for each of them.  Whole30 can be a a great way to kick start healthier eating and getting in the habit of eating more unprocessed foods.  A paleo diet is similar to Whole30 and may be more of a lifestyle that people can follow after doing Whole30.  As well, those with autoimmune disease may want to follow an autoimmune Paleo diet to help reduce inflammation .  Following a ketogenic diet can be especially helpful for those with epilepsy or who are looking to lose weight.  If you have problems with regulating blood sugar levels intermittent fasting can be a good options.  It is important to remember that each person is a unique individual and what works for one person may not work for another.  Experiment with what works for you and be sure to speak with your doctor if you are considering any of these diets.

 



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