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Healthy Eating, Healthy Living

Paleo, Whole30 & Keto: Which One is Right For You?

December 17, 2020

In the era of fad diets and nutrition information overload, it can be hard to figure out what works for you. We’re here to help you sort through the noise. Today, one of our dietitians is here to break down three popular eating patterns: Paleo, Whole30 and Keto. She’ll give you an overview of each one to help you figure out which might work best for you!

Paleo

While the paleo lifestyle is nothing new, it gains new devotees each year, and for good reason. Paleo focuses on avoiding commonly inflammatory foods like:

  • grains
  • dairy
  • soy
  • legumes
  • vegetable oils
  • refined sugar

This is especially great for those who suffer from autoimmune conditions, thyroid issues, diabetes, digestive issues or just want to feel better! Common benefits include:

  • improved digestion
  • better sleep
  • clearer skin
  • improved blood sugar control
  • improved mood

A step beyond paleo is the paleo Autoimmune Procotol (AIP for short) — particularly helpful for those with autoimmune conditions. AIP includes the same guidelines as paleo but also omits eggs, nightshade vegetables (like peppers and tomatoes), nuts and certain spices. If symptoms have improved/resolved after 6-8 weeks you can slowly reintroduce foods one at a time (The Paleo Mom has a great AIP reintroduction guide that you can find here).

Whole30

The Whole30 is a 30 day reset designed to improve your health, your habits, and your relationship with food. Think of Whole30 as a slightly stricter version of paleo that also cuts all added sugar and alcohol. Your plate will revolve around:

  • veggies
  • fruit
  • high-quality protein
  • healthy fats (like avocado, extra virgin olive oil, olives, nuts/seeds, coconut oil, and grass-fed meats)

After 30 days, you reintroduce one food at a time to see how different foods impact you. If you’re new to healthy eating, just need a reset, or just received a new diagnosis, Whole30 can help.

While the Paleo diet is super similar, Whole30 has the added bonus of community support. Plus, the program is highly regimented and includes a nuanced reintroduction. This means that once you’ve finished reintroduction & you know how different foods impact you, you’ll have your own perfect dietary fit.

Ketogenic Eating

Though the ketogenic diet (keto for short) has been around for decades as nutritional therapy for epilepsy and some cancers, it’s recently gained popularity in the wellness space.

Keto is a very low carb (typically 30 grams of carbohydrates per day to start), high fat, and moderate protein diet. The focus is on:

  • healthy fats
  • non-starchy veggies
  • high-quality protein

Done correctly, the keto diet promises weight loss and blood sugar control, among other benefits. This may be a great option for you if you have issues with blood sugar regulation or you want a weight-loss jumpstart. A word of caution: if you currently eat a standard American diet (lower in fat & higher in carbohydrates), it’s best to slowly ease yourself into keto. Spend a few weeks eating low carb (around 100 grams of carbs per day) first to see how your body responds.

For some people, keto is a lifestyle, but others like to take advantage of the metabolic flexibility that keto lends by cycling between keto & low carb eating.

Ready to give one of these resets a try? We’ve got you covered. Start adding nourishing and healthy meals to your cart today!

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