Keto vs Paleo Diet: Experts Weigh In on the Best Choice for Effective Weight Loss

New Delhi (The Uttam Hindu): With the New Year approaching, many are setting health resolutions, and two of the most popular diets taking the spotlight are Keto and Paleo. These diets have gained attention for their initial success in weight loss, attributed to their restrictive nature. Experts like Federica Amati, head nutritionist at Zoe, explain that limiting caloric intake—specifically through cutting carbs—often leads to weight loss.

**What is the Keto Diet?**

The ketogenic (keto) diet is a high-fat, moderate-protein, and low-carb eating plan designed to force the body into a state called ketosis, where it burns fat for energy instead of carbs. Initially developed as a treatment for epilepsy, keto has become popular as a weight-loss strategy. A typical keto diet consists of 60% fat, 30% protein, and 10% carbohydrates, with foods like red meat, eggs, avocados, and low-carb vegetables.

**What is the Paleo Diet?**

The Paleo diet, or the caveman diet, focuses on eating foods similar to those consumed by humans during the Paleolithic era. The diet eliminates processed foods, dairy, grains, legumes, and refined sugars, and encourages consumption of fruits, vegetables, nuts, and grass-fed meats. Unlike keto, paleo does not restrict carbohydrates but eliminates dairy and processed foods.

**Which One to Choose?**

The key difference between the two is their approach to carbohydrates. Keto strictly limits carbs, while paleo allows more carbs from fruits and vegetables. However, paleo eliminates dairy, a staple in the keto diet for its high-fat content.

Studies have shown that both diets can lead to short-term weight loss, with the paleo diet showing initial reductions in waist size, and keto producing weight loss results in the first six to 12 months. However, experts caution that both diets are restrictive and may be hard to maintain long-term, with the potential for weight gain once the diet is stopped. In conclusion, while keto and paleo may offer temporary weight loss, experts like Amati advise against long-term reliance on these diets without consulting a healthcare provider. They stress the importance of understanding the pros and cons of each plan, and the environmental impact of heavily animal-based diets.