On the flip side, there’s a growing body of research which supports the state of ketosis for rapid weight loss and there’s no evidence indicating ketosis is dangerous.
In fact, with their superior weight loss and associated reductions in inflammation in the body, there are several benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose. But once again, given the restriction and exclusion of food groups, it’s not something I’d support long term.
The Ketogenic diet is likely to lack key nutrients like fibre, vitamin B and calcium, so supplementation may need to be considered.
Which one to choose?
If you do have a significant amount of weight to lose, or are feeling frustrated with a weight loss plateau, giving keto a go might be worth considering.
However, the hardest thing about the Ketogenic diet, just like any diet, is sticking to it. The keto diet will help you lose weight if you follow it. But unfortunately, most find it too hard to maintain. There is the potential to also lose weight with paleo, as your diet no longer includes processed foods and more whole foods.
Keto or Paleo, regardless of the diet you pick, it’s always going a good idea to cut down on processed foods, particularly those high in refined sugar, fat and salt.
There is a lot more to consider when undertaking either of these diets. The strict carbohydrate limit with the Ketogenic diet requires ongoing monitoring of blood glucose levels and I’d only recommend for a short period of time, under supervision. Personally, I’d give paleo eating a miss – cutting out grains and dairy deems the diet nutritionally incomplete and the health benefits and claims proposed by the diet are not supported by research.
Rachel Scoular is a dietitian and the founder of Healthy Happy Habits.
Have you tried either of these? What were your thoughts? Tell us in the comments.