PHYSICAL

AND HEALTH EDUCATION

TOPIC;PROS AND CONS
OF
PALEO AND KETOGENIC
DIET
 Submitted by

B.K.RAMYAPRIYA

XII-C

INDEX
1.introduction
2. What to eat on a paleo diet?
3. What not to eat on a paleo diet?
4. What to eat on a ketogenic diet?
5. What not to eat on a ketogenic diet?
6. Pros of the Paleo Diet.
7. Cons of the Paleo Diet.
8. . Pros of the ketogenic Diet.
9. Cons of the ketogenic Diet.
10.bibilography

INTRODUCTION:

WHAT IS PALEO DIET?

The paleo diet is meant to mimic what our preagricultural, hunter-gatherer ancestors ate. The
premise is that the current Western diet is contributing to the rise of chronic diseases such as
obesity, heart disease and cancer. This diet, paleo proponents claim, can reduce inflammation,
improve workouts, increase energy, help with weight loss, stabilize blood sugar and even reduce
the risk of chronic diseases. The pros of paleo are that it focuses on increasing intake of whole
foods, fruits and vegetables, lean proteins and healthy fats and decreasing consumption of
processed foods, sugar and salt. For those looking to eat a more well-rounded diet, these
"guidelines" sound familiar and altogether healthy.

However, the paleo diet also advocates cutting out grains, dairy and legumes, and this has caused
controversy among scientists. These foods, despite what paleo advocates claim, are healthful and
can be good sources of fiber, vitamins and minerals.

WHAT IS KETOGENIC DIET?

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver
to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low
carb high fat (LCHF), etc.

When you eat something high in carbs, your body will produce glucose and insulin.

 Glucose is the easiest molecule for your body to convert and use as energy so that it will
be chosen over any other energy source.
 Insulin is produced to process the glucose in your bloodstream by taking it around the
body.

Since the glucose is being used as a primary energy, your fats are not needed and are therefore
stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main
form of energy. By lowering the intake of carbs, the body is induced into a state known as
ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During
this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state.
We don’t do this through starvation of calories but starvation of carbohydrates.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and
take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal
ketone levels offer many health, weight loss, physical and mental performance benefits.1

What to eat on a paleo diet?

Paleo Diet Food List

 Lean meat, such as chicken, turkey, pork, lean beef, and buffalo (bison)
 Fish
 Seafood
 Fresh fruit
 Nonstarchy vegetables, such as lettuce, asparagus, green beans, broccoli, cabbage, Brussels
sprouts, cauliflower, and spinach
 Nuts, like almonds, walnuts, cashews, pecans, and pistachios (no peanuts)
 Seeds, like pumpkin and sunflower
 Eggs
 Plant-based oils, such as olive, walnut, grapeseed, and coconut oil

What not to eat on a paleo diet?

 Grains, such as oats, wheat, barley, and rice — which means no cereal, bread, pasta,
bagels, crackers, or granola bars
 Starchy vegetables, such as potatoes and corn, as well as potato and corn chips, tortillas,
and popcorn
 Legumes or beans — so no peanuts or peanut butter; no soy foods, such as soy milk, tofu,
or edamame; no hummus or beans of any kind
 Dairy products — so no milk, yogurt, cheese, or ice cream
 High-fat meats, such as salami, bologna, pepperoni, hot dogs, ground meat, rib roast, and
ribs
  Sugars, such as in soda, honey, jam or jelly, syrup, candy, cakes, cookies, and sports
drinks
 Processed foods or trans fats, such as doughnuts, french fries, fruit snacks, or macaroni
and cheese
 Salty foods, such as crackers, chips, pretzels, soy sauce, added-salt foods, or sports drinks

What to eat on a ketogenic diet?

Do Eat

 Meats – fish, beef, lamb, poultry, eggs, etc.

 Leafy Greens – spinach, kale, etc.
 Above ground vegetables – broccoli, cauliflower, etc.
 High Fat Dairy – hard cheeses, high fat cream, butter, etc.
 Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
 Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
 Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
 Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Vegetables on a Ketogenic Diet

Vegetable Amount Net Carbs
Spinach (Raw) 1/2 Cup 0.1
Bok Choi (Raw) 1/2 Cup 0.2
Lettuce (Romaine) 1/2 Cup 0.2
Cauliflower (Steamed) 1/2 Cup 0.9
Cabbage (Green Raw) 1/2 Cup 1.1
Cauliflower (Raw) 1/2 Cup 1.4
Broccoli (Florets) 1/2 Cup 2
Collard Greens 1/2 Cup 2
Kale (Steamed) 1/2 Cup 2.1
Green Beans (Steamed) 1/2 Cup 2.9
WHAT NOT TO EAT ON A KETOGENIC
DIET?

Grains

All grains—and foods made from grains (yup, even whole grains)—should be avoided.

Grains contain too many carbs and will interfere with ketosis, slowing weight loss. That
includes*:

Legumes

Beans provide nutrition for those on a regular diet, but they’re not fit for the ketogenic diet due
to their high starch (carb) content

Most fruits

Fruit is high in sugar and carbs, so is usually a no-go on the keto diet.

Dairy products

Unhealthy
ALOCOHOL

Pros of the Paleo Diet.

1. If you tend to be allergic, the Paleo diet may be worth a try, as it is dairy, gluten,
soy and corn free (2)
2. .2. You’ll increase your intake of vitamin B12, which is found in many animal-
based foods and is essential for deriving energy from the food which you eat.
3. You’ll avoid alcohol, which is empty calories in your diet.
4. You may feel fuller and more satisfied between meals, due to eating more
protein and fat (3).
5. If you tend to be anemic, the red meat on the Paleo diet’s menu, can provide
your body with the iron it needs to manufacture red blood cells.
6. The Paleo diet has you avoid processed foods – which is a good thing. These
tend to have unhealthy added chemicals to boost flavour and increase shelf-life
(preservatives). Heavily processed foods often have high amounts of added salt
and sugar as well, both of which are best avoided.
7. It provides a healthy ratio of Omega 3 to Omega 6 fats, which is linked to
major health benefits. Chief among these is reducing systemic inflammation,
which can contribute to disease processes in your body (4).
8. You may lose weight, with many people undergoing amazing transformations
when following this diet
Cons of the Paleo Diet.

1. Without dairy products, you must be knowledgeable enough to find alternate sources of high
quality calcium (5).
2. If you do not get adequate amounts of calcium in your diet, your bone health and blood vessel
and muscle function could suffer (6).
3. You’ll spend a lot more time preparing food, as most ready-to-eat food options aren’t allowed
on the diet. Be ready to cook meat on a regular basis and to be more organized about your meals
and snacks in general. Why? You can’t just visit the nearest vending machine when you’re
feeling hungry.
4. It can be expensive to follow, as the Paleo diet requires you to eat a great deal of meat and
nuts – both of which typically cost much more than staple foods like grains and beans.
5. Without complex carbohydrates in your diet you may feel sluggish, as these provide long-
lasting energy.
6. The Paleo diet is difficult to follow for vegetarians, especially since you can’t eat beans –
making sourcing whole protein from vegetables near impossible. Therefore, the Paleo diet is
only possible for vegetarians who will eat eggs (ovo-vegetarians).
7. There is insufficient evidence for removing foods like beans and grains from your diet,
because they contain so-called “anti-nutrients.” According to the Paleo diet, compounds like
phytic acid interfere with absorption of beneficial nutrients, and foods which contain them
should be avoided.

The Pros of ketogenic diet

Can help you lose body fat

Research, anecdote, and proponents of the diet have boasted that going keto can help you lose
body fat. When you strip away the body's main source of energy (carbohydrates), it's forced to
adapt by using body fat for fuel. Gifu University of Japan found a ketogenic diet does show a
marked impact on the amount of body fat that you can burn off and metabolize for energy. In
addition, eating higher-fat foods throughout the day can help minimize cravings and increase
feelings of satiety, ultimately helping you stay on track and within your recommended daily
calorie count.

Benefits a sedentary lifestyle

Sedentary lifestyles are all too common – a factor often dictated by desk jobs and long work
hours. Even if you workout for 30 minutes a day, if you aren't moving much the rest of the time,
there is ample reason to keep your carbs low since you don’t need the muscle glycogen.
Additionally, you can make the carbs you do have work more efficiently for you by timing your
intake around your pre- and post-workout schedule.

Reset insulin sensitivity

Insulin sensitivity occurs when the body has a tough time metabolizing glucose and making use
of the sugars from carbohydrates. It also reduces the storage of glucose within muscle cells,
negatively affecting training, performance, and results. A period of low-carb intake via the
ketogenic diet may help boost your sensitivity to insulin, ensuring you can safely reintroduce
carbohydrates at a later stage at no cost to physique or performance.

The Cons of ketogenic diet

Your brain needs sugar

The ability to focus is essential not only for hitting the gym but also for work and your personal
life. If you’ve ever tried a very low-carb diet, you're probably familiar with the feeling of
sluggishness, especially in the first few weeks. The reason for this is pretty simple: your brain
derives energy from blood glucose – which in its most simple sense is a sugar. Carbohydrates are
needed for glucose to enter the bloodstream. In the absence of this sugar, your cognitive function
could take a hit.

Carbs fuel performance

If you are an athlete or someone who leads a very active lifestyle in general, you might want to
avoid ‘going keto’. A 1996 study conducted by Copenhagen University found that a low-carb,
high-fat diet resulted in poorer training adaptations when compared to a high-carb approach. The
researchers found that both power output and performance in endurance competition were
negatively impacted by the ketogenic diet. The International Olympic Committee (IOC)’s
published guidelines have since urged athletes to avoid low-carb diets, so you should heed this
advice if you want to train and perform at elite levels.

Medical use only

The ketogenic diet is typically recommended in a medical setting, in order to improve the health
of those who suffer from conditions such as diabetes, epilepsy and Parkinson’s. In that sense,
keto can work. For these people, lowering blood sugars through the removal of carbohydrates,
particularly processed ones, may prove necessary in preventing serious health problems.
However, you could argue that this has been misinterpreted for use in the fitness world, where
carbs help to fuel your workouts with much-needed muscle glycogen.

Calories count most

Weight loss is generally governed by calories in versus calories out. If you are burning off more
calories than you consume via food and drink, then you will lose weight – regardless of the ratio
of macronutrients (proteins, carbs, and fats) that you adopt. It could feasibly be claimed that,
when it comes to weight loss, the ketogenic diet places too much emphasis on fat, and not
enough on the overall

Bibliography
https://elevate.com.au/paleo-diet-pros-cons-
eating-like-caveman/
https://cellucor.com/blogs/nutrition/the-pros-
and-cons-of-the-ketogenic-die