Tuesday, November 21

Mediterranean Diet Vs Paleo Diet vs Keto Diet – Which Is Better

Mediterranean Diet Vs Paleo Diet vs Keto Diet – Which Is Better

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If you want to live a healthy lifestyle, we all know that we have to eat lots of fruits and vegetables, avoid smoking and alcohol and have lots of exercises.

Now for some hard facts. According to the US Centers for Disease Control and Prevention (CDC), every year 1 in every 4 death (about 610,000) in the United States die of heart disease. In 2009 the men out-numbered by more than half of all heart disease deaths.

Every year about 735,000 Americans have a heart attack. The key risk factors for heart disease are high blood pressure, high cholesterol and smoking.

About 47% of American have at least one of these risk factors. It is safe to say that the figures for most of the countries are not so far off. Death due to cancer is also on the rise.

To reverse this trend, there must be a change in our lifestyle – adopt healthy eating habits and exercise regularly.

What is Mediterranean Diet?

Research and studies over 20 years period, have found out that people living in the Mediterranean region such as Greece and Italy, have very little heart and cardio-vascular diseases, compared to the Northern Europeans and Americans.

Researchers have concluded that the Mediterranean people live longer, have lower incidence of cancer and heart diseases because of their diet. This Mediterranean Diet was first commented by an American doctor called Ancel Keys, way back in 1945.

The Mediterranean Diet is rich in olive oil, fresh fruit and vegetables, legumes, fish and unrefined cereals. Mediterranean people have a moderate consumption of dairy products and wine, and a low consumption of meat, meat products and saturated fat.

The food pyramid for a Mediterranean diet is shown below:-

Source: unitypoint.org

Starting at the base of the pyramid, you’ll find an emphasis on activity and social connections. Moving upward, you’ll see the core foods that you’ll shop for and enjoy every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil. Fish and seafood are typically eaten at least twice a week, and dairy foods – especially fermented dairy like yogurt and traditional cheese – are eaten frequently in moderate portions. Eggs and occasional poultry are also part of the Mediterranean Diet, but red meat and sweets are rarely eaten. Water, and wine (for those who drink) are typical beverages.- oldwayspt.org

According to a study on 1200 people with history of heart attacks, strokes and blocked arteries over a seven years period, those who follow closely  the Mediterranean Diet were 21%  less likely to die during period under the study.

According to a large study for the World Cancer Research Fund,  following  a Mediterranean Diet could help reduce by 40% the risk of contracting post-menopausal breast cancer, which is worst type of breast cancer.

 

What is Paleo Diet?

The Paleo Diet is also known as the Caveman Diet or Hunter Gatherer Diet. This diet is based on the eating habits during the Paleolithic period, when men hunted animals and gather vegetables and fruits.

Lean meat, fish, chicken, fresh fruits and vegetables are the main components of the Paleo Diet. Unfortunately, salt and sugar are not part of the Paleo Diet, as such luxuries were non-existence during the Paleolithic period.

All grains such as rice, barley, wheat, rye and corn should be eliminated when adopting a Paleo diet.

Milk and dairy products should be avoided completely. However, some Paleo recipes include butter and cheese. Sugary drinks such as fruit juices, ice-creams and pastries are also not part of the diet.

Many  individuals around the world have turned to the Paleo Diet and way of living in order to regain their health, energy, vitality and power. However, following a Paleo Diet is not easy if you do not have a proper plan and Paleo guidelines.

Studies have shown that Paleo Diet has been found to help control type II diabetes and reduce high cholesterol and blood pressure.

Paleo Food Pyramid:

Paleo Food Pyramid

Source: pinterest.com

What is Keto Diet?

A Keto Diet (ketogenic)  is  a high fat and very low-carb diet, which forces the body to burn fat in the liver in a state known as ketosis.

The high fat content should come  from food contain saturated fats (poultry, beef and lamb) and monounsaturated fats, such as olive oil, fatty fish (Salmons, Sardines, Tuna, Trout, Mackerel) and nuts (almond, hazelnuts).  However, bigger portions of monounsaturated food are recommended over red meat (saturated fats) as they are healthier.

When a person is on a Keto Diet, the shortage of carbohydrates needed for energy cause the body’s instinct to  “kick in” into survival mode. In survival mode, the fats in the livers are broken down into ketones which are then used to supply energy to the body.

As a Keto Diet must be very low in carbohydrates, food such as grains (wheat, rice, corn, etc), fruits, sugar products (honey, etc)  and high carbohydrates tuberous crops such as potatoes and yam are avoided.

The Keto Diet include meat (poultry, beef, fish, lamb, eggs, etc),leafy vegetables, nuts, berries, high fat diary, coconut oil, low-card sweeteners. A Keto Diet should contain 70% good fats, 25% protein and 5% carbohydrate.

The Keto Diet Pyramid is shown below:

Source: myketokitchen.com

With the very low carb daily intake, it is a forgone conclusion that long-term Keto Diet can reduce body weight and lower cholesterol levels, as shown in Keto Diet studies conducted on obese patients.

Comparison

Mediterranean Diet is big on olive oil, fresh green vegetables, fruits, legumes and fishes.  Those on such diet eat less meat.

Paleo Diet, however emphasize on lean meat, fish, chicken, fresh fruits and vegetables. Salt, sugar, grains, milk and dairy products should be avoided completely.

Keto  Diet, on the other hand include lots of fats (from meat, poultry and fish), and very low carbohydrates in their meals. Grains, fruits, sugar, sugar products and high carbohydrates crop are avoided.

So, Which Diet or Lifestyle Is Better?

Following any one of the above diets, is more of a lifestyle choice and your current health condition.

If you are looking for a healthy lifestyle which is easier to follow, then the Mediterranean Diet is for you.

If you are already have a weight and chronic disease (Diabetes Type 2, high blood pressure or cardio-vascular diseases) problem, then you should go for the Paleo Diet.

The Paleo lifestyle can be one of the most exhilarating, life-transforming experiences you could ever gift yourself…

Click the following for more information on Paleo Diet:

 

 

“Eat Yourself Beautiful”

Delicious Paleo Cookbook

Paleo 30 Day Challenge

 

 

If your weight is out of control and in the obese zone, then the Keto Diet is your best choice.

 

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