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    B.S. Exercise Physiology JosephDubya's Avatar
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    So in a way Keto makes me think of Paleo.
    That being said, check out the book Practical Paleo by Diane Sanfilippo
    Has some AMAZING RECIPES
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    Originally Posted by JosephDubya View Post
    So in a way Keto makes me think of Paleo.
    That being said, check out the book Practical Paleo by Diane Sanfilippo
    Has some AMAZING RECIPES
    Carbohydrates are a hot topic among the supporters of the paleo diet. Despite the lack of a rigid definition, the relatively low-carbohydrate nature of the paleo diet gives you plenty of health benefits. How many carbohydrates should a well-structured paleo diet provide for optimum health? The answer depends on many factors, including Gender, current state of health, level of stress, level of activity and goals you want to achieve. Some see better results when they decide on a very low carbohydrate variant that is supposed to trigger and maintain a ketosis condition. Ketosis may occur as a temporary adaptation to a low-carb paleo diet, but to remain in this condition for a long time, the amount of carbohydrates and proteins should be closely monitored.

    A ketogenic diet by definition is a low carb, moderately protein and high fat diet, which usually requires a very low supply of carbohydrates to act as it should - that is, draw energy from fat and create ketones. Protein intake is moderate to prevent gluconeogenesis - the process of converting non-carbohydrate substrates, such as amino acids, into glucose. When these conditions are met, fat becomes the preferred source of energy (instead of glucose), and ketones are produced as a by-product. Fat stores, fat from diet and ketones are used in this metabolic emergency exit for energy production. Paleolithic people relied on ketosis to survive the times of the greatest nutritional deficiencies. Completely the opposite, because to reduce weight, modern people have adapted this pattern of nutrition in times of excess food. The ketogenic diet is also used for therapeutic purposes for the treatment of such conditions as childhood-resistant epilepsy, type 2 diabetes and obesity. There is also an increasing interest in the use of ketosis in neurodegenerative diseases such as Alzheimer, Parkinson and multiple sclerosis.

    Distribution of macronutrients
    The limit of carbohydrates on ketosis is different for each individual, but Jimmy Moore in her book "Keto Clarity" (not published in Polish) indicates that almost everyone has to go below 100 grams of carbohydrates per day, and most must go below 50 grams. On the example of a diet delivering 2000kcal, it's less than 10% carbohydrates. Individuals very sensitive to carbohydrates, e.g. people with metabolic syndrome or type 2 diabetes will need less than 30 grams or even less than 20 grams of carbohydrates to cross the ketosis barrier. Protein intake should be moderate, between 10 and 15%, or about 1 gram per kilogram of body weight. However, just as the optimal amount of carbohydrates can be different for everyone, the same is with the amount of protein.

    How does this extremely low-carb, moderately protein and high-fat diet relate to the paleo diet? The supply of macronutrients in the diets of our Paleolithic ancestors differed significantly depending on the location, climate and season of the year. Certainly there were societies whose diets were extremely abundant or extremely low in carbohydrates, the diets of our ancestors are estimated at 20-40% carbohydrates, 15-35% protein and even up to 65% fat.

    Recommendations for modern paleo diets and macronutrient ratio are not clearly defined. Despite the clear emphasis on product quality and emphasizing how important it is for each person, the composition of meals depends on individual needs, preferences and goals. In general, the recommendations are at the level of: 10-30% carbohydrates, 10-20% protein and up to 70% fat. It is at this level of carbohydrate intake that fat adaptation takes place (the ability to burn fat more efficiently) and transient adaptation to ketosis may occur.

    How much carbohydrates are few and what benefits does it bring?
    With a carbohydrate intake of 50-80 grams per day, ketosis begins to work when needed, whereas when their intake is between 100 and 150 grams per day, fat adaptation still occurs, but the occurrence of ketosis is unlikely. This is the biggest difference between these two diets. Although rather, they belong to low-carbohydrate diets, the ketogenic diet requires rigorous compliance with the ratio of macro-nutrients that will keep us in a state of ketosis. The paleo diet keeps the blood sugar level under control and creates conditions for the adaptation of fat as the preferred source of energy, but does not necessarily cause ketosis.

    Another remarkable comparison between these two diets is the anti-inflammatory nature of low-carb dietary plans, the use of dairy products and the length of time needed for adaptation.Both diets are anti-inflammatory and as inflammation is increasingly recognized as a source of all chronic diseases, both diets are associated with a galaxy of health benefits including cure of irritable bowel syndrome, hypotension and triglycerides, increased immunity, treatment of autoimmune diseases, fall weight, better glycemic control, increased brightness of minds and higher energy levels.

    Time of adaptation, restrictions, contraindications
    In contrast to the paleo diet, the ketogenic diet does not require restrictions on certain product groups or full-fat dairy products, and for example oily cream or cheese is often added to meals to help achieve a high threshold for fat intake. In the context of adaptation, it takes two to three weeks to get rid of the flu-like symptoms known as "paleo-influenza" and adaptation to the paleo diet. As for the ketogenic diet, full adaptation can last only a few days or even several months, and there are people who are not able to adapt to it at all.

    Low carb diets, despite their health-beneficial properties, are not recommended for pregnant women or those who have fertility problems, athletes whose sport requires high efficiency glycolysis, and people with hypothyroidism and adrenal fatigue.

    Summary
    Strict restrictions on the supply of macroelements: low or very low carbohydrates, moderate amounts of protein, high fat content - these are indispensable components of the ketogenic diet. The paleo diet forgives more. Ketosis can occur on both diets, but it probably will not last long on paleo. Adaptation to the ketogenic diet may take longer. If you do not eat dairy products, keeping a sufficient proportion of fat in your diet may be a challenge. Although very low-carb diets may be inadvisable to some people, both diets have a very positive effect on health. All you need is a bit of experimentation and perseverance to find out which diet plan works best for you.
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  3. #3
    Registered User KetoJunkie's Avatar
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    Here is 5 easy delicious keto recipes you can try: youtu.be/ZLe50QBP6RU
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