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There are so many different diets to choose from, that it can be difficult for someone, like you, to know which one is the right choice. The answer will be different for everyone, so to help you on the road to healthy eating we wanted to compare three common diets that people follow; Ketogenic, Mediterranean, and Paleo. 

The Ketogenic Diet

This is a high-fat, low-carb diet which has been shown to help you lose weight and improve health. There has also been evidence that the Ketogenic diet may have some benefits against diabetes, cancer, epilepsy and Alzheimer’s disease1,2,3,4. The idea behind the Ketogenic diet is to drastically reduce carbohydrate intake, and replace it with fat, which puts your body into a metabolic state called ketosis. Ketosis is a natural metabolic state that results in the body producing ketone bodies out of fat, and using them for energy instead of carbs.
 

The Mediterranean Diet 

This diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in the year 1960. Research has shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.

The Paleo Diet

Based on emulating the diet of our hunter-gatherer ancestors, the Paleo diet includes whole, unprocessed foods that resemble what they look like in nature. Research suggests that this diet can lead to significant weight loss as well as overall health improvement.

Benefits of Each Diet

Ketogenic

  • Weight Management 5,6
  • Diabetes 7,8
  • Heart Disease 9,10
  • Cancer 11,12,13,14
  • Alzheimer’s Disease 15,16,17
  • Polycystic Ovary Syndrome18
  • Epilepsy19
  • Acne20
Mediterranean

  • Weight Management 21,22
  • Heart Health23,24,25,26
  • Type 2 diabetes27
Paleo

  • Weight Management 28,29
  • Heart Health30,31,32,33
  • Type 2 diabetes34

 

Getting Started

Ketogenic Diet

Foods to Eat

  • Meat
  • Fatty fish
  • Eggs
  • Butter and cream
  • Cheese
  • Nuts and seeds
  • Healthy oils
  • Avocados
  • Low-carb veggies
  • Herbs and spices
Foods to Avoid

  • Sugary foods
  • Grains or starches
  • Fruit
  • Beans or legumes
  • Root vegetables and tubers
  • Low-fat or diet products
  • Some condiments or sauces
  • Processed unhealthy fats
  • Alcohol
  • Sugar-free diet foods

 

Mediterranean Diet

Foods to Eat

  • Vegetables
  • Fruits
  • Nuts and seeds
  • Legumes
  • Tubers
  • Whole grains
  • Fish and seafood
  • Poultry
  • Eggs
  • Dairy
  • Herbs and spices
  • Healthy fats
Foods to Avoid

  • Added sugar
  • Refined grains
  • Trans fats
  • Refined oils
  • Processed meat
  • Highly processed foods

 

Paleo Diet

Foods to Eat

  • Meats
  • Fish and seafood
  • Eggs
  • Vegetables
  • Fruits
  • Tubers
  • Nuts and seeds
  • Healthy fats and oils
  • Herbs and spices
Foods to Avoid

  • Sugar and high fructose corn syrup
  • Grains
  • Legumes
  • Dairy
  • Vegetable oils
  • Trans fats
  • Artificial sweeteners
  • Highly processed foods

 

Conclusion

These three popular diets are all based upon similar principles. The basic idea is to eat whole, unprocessed foods that provide you with essential nutrients to keep you energized and well fueled. Everyone will respond differently to the food they consume so by having a better understanding of the potential benefits of each and pairing that knowledge with your unique challenges, you should be able to choose which lifestyle will work best for you.

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/
  2. https://www.ncbi.nlm.nih.gov/pubmed/11581442
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1819381/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/
  5. https://www.ncbi.nlm.nih.gov/pubmed/18175736
  6. https://www.ncbi.nlm.nih.gov/pubmed/19640952
  7. https://www.ncbi.nlm.nih.gov/pubmed/15767618
  8. https://www.ncbi.nlm.nih.gov/pubmed/16318637
  9. https://www.ncbi.nlm.nih.gov/pubmed/18700873
  10. https://www.ncbi.nlm.nih.gov/pubmed/22905670
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1819381/
  12. https://www.ncbi.nlm.nih.gov/pubmed/25666556
  13. https://www.ncbi.nlm.nih.gov/pubmed/17313687
  14. https://www.ncbi.nlm.nih.gov/pubmedk/24062422
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/
  16. https://www.ncbi.nlm.nih.gov/pubmed/20687386
  17. https://www.ncbi.nlm.nih.gov/pubmed/21983804
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334192/
  19. https://www.ncbi.nlm.nih.gov/pubmed/11581442
  20. https://www.ncbi.nlm.nih.gov/pubmed/22327146
  21. http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/773456
  22. http://www.nejm.org/doi/full/10.1056/NEJMoa0708681
  23. http://www.nejm.org/doi/full/10.1056/NEJMoa1200303
  24. https://www.ncbi.nlm.nih.gov/pubmed/17563030
  25. https://www.ncbi.nlm.nih.gov/pubmed/9989963
  26. https://www.ncbi.nlm.nih.gov/pubmed/16818923
  27. https://www.ncbi.nlm.nih.gov/pubmed/20929998
  28. http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/773456
  29. http://www.nejm.org/doi/full/10.1056/NEJMoa0708681
  30. http://www.nejm.org/doi/full/10.1056/NEJMoa1200303
  31. https://www.ncbi.nlm.nih.gov/pubmed/17563030
  32. https://www.ncbi.nlm.nih.gov/pubmed/9989963
  33. https://www.ncbi.nlm.nih.gov/pubmed/16818923
  34. https://www.ncbi.nlm.nih.gov/pubmed/

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