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Paleo vs Atkins vs Ketogenic Diet

Hey guys it’s Anita Tee from FactsvsFitness.com. Today I’m going to be doing a really quick video on the basic differences between the Atkins diet, the Paleo diet, and a Ketogenic diet, and I figured I’d do this video because I got this question earlier, and I realized it never really occurred to me as a nutritionist, but I realize now that that’s probably something that’s pretty confusing because the diets seem really similar at first glance. So I’ll give you guys a little bit of a brief background. Basically for a Ketogenic diet, in order to understand it, you guys probably have to know a bit about nutritional ketosis. Nutritional ketosis is a state in the body where your body has converted from burning glucose to burning ketone bodies, and utilizing ketone bodies for energy. Basically ketone bodies are produced from fat, so your body is essentially burning fat, converting it into ketone bodies and using those ketone bodies for energy. There’s a whole bunch of benefits to burning ketones, but I won’t get into so many of them during this video because honestly, I could make a whole video on nutritional ketosis. Honestly, there’s just so much to talk about and so many benefits; the diet was originally invented because it was noticed that these high fat intakes were really helping epilepsy, and they were helping to stop seizures. Basically just to highlight one of the things, that’s why many of these diets, like the bulletproof diet, and all these brain functioning diets rely pretty heavily on fat because a high consumption of fat and burning ketones are actually able to basically push their way into the brain for energy, and they really really energize the brain and give you guys a lot of brain power, which is awesome! Anyways, that is basically what happens you enter into nutritional ketosis, along with a whole bunch of other things that, like I said, I’ll do a video on later, if you guys want. So the Ketogenic diet obviously involves being in nutritional ketosis, constantly, and there are such things called cyclical diets, or cyclical ketogenic diets where you’re not in it so constantly, but with a basic ketogenic diet you are consistently utilizing ketones as your main energy source, NOT glucose. So the way that’s different from a Paleo diet and an Atkins diet is that a Paleo diet can be a ketogenic diet, you can actually make it into a ketogenic diet, but it really doesn’t have to be, and it’s the same with an Atkins diet. So essentially the difference lies in carbohydrate intake. That’s the big thing that I want to highlight to you guys here, because basically with a ketogenic diet you have only 5% percent of your calories as carbohydrate intake. That’s it. Sixty to eighty percent is fat, the remainder is protein, and then five percent is carbohydrates. And that’s what pushes your body into nutritional ketosis. Five percent, keep in mind that one gram of carbohydrates is equal to about four calories, so if you’re on a 2,000 calorie a day diet, that means you have 25 grams of carbs. That’s it. So essentially you’re on a really really low carb intake per day, and the reason for that is once your body burns up its glucose, when you’re first switching into a keto diet, your body will use whatever glucose it has left, it will go to its glycogen stores and burn all that, and then after that it really doesn’t have enough fuel from carbohydrates. So it kind of starts to learn and switch over to burning fat, and that’s when you start burning fat, that’s when you go into nutritional ketosis, and that’s what everything sort of accelerates. But when the process is happening that you’re switching, you do still have glycogen stores, your body is still running on glucose as a fuel, so a lot of people feel pretty crappy for a few days going into the keto diet, until their body sort of learns to start burning ketones. Once you’re in it for a while, if you come out of it and go back into it, then it’s a lot more simple and your body kind of knows what’s it’s doing, but at first you can definitely feel a little bit crappy, so don’t confuse that initial poor feelings with “Oh God, the ketogenic diet’s not working!” That’s sort of to be expected because your body is going through a pretty major shift. So, that’s the keto diet! Like I said, five percent of intake is carbohydrates, consistently like that, and the body’s burning ketones. So what about Atkins, what about Paleo?
Like I said, it all depends on carb intake. With Atkins, when you start off in Atkins, the first phase lets you take in 20 grams of carbohydrates per day. So you can actually start out, especially depending on how long you stay in the first phase, you can actually start out in ketosis and push your body into ketosis, but the issue with this is you don’t remain there. By the end of the Atkins diet, you can be consuming up to a hundred grams of carbs per day, of course you can stay in this really low carb state if you want to, but again, by the end, you are allowed about 100 grams of carbs a day, depending on your goals, and so you are at that point no longer in a state of ketosis. I’m not the biggest fan of these types of diets just because, if you’re not putting your body into ketosis and your body is still relying on glucose and your glycogen stores and you’re giving it really really low access to carbs, then you may end up feeling lethargic; some people have complained, on the Atkins diet, that they feel like their energy is pretty low, or they don’t feel so great. I just feel that when you’re in that state you are still getting some benefits of being on a low carb diet, of course there are again loads and loads of benefits. But if you’re going to push your body to be utilizing low carbohydrates, in my opinion as a scientist, a ketogenic diet is just unbeatable in that sense. So, thirdly is the Paleo diet, and the Paleo diet is actually the most generous with its carbohydrates, because the Paleo diet is a diet based around health, you can use it for weight loss, but you can also just use it for health purposes. And basically, you can have up to 150 grams of carbs if you want on the Paleo diet, it totally depends on what your goals are, whether it’s health, weight loss, maintenance, athletics. If you are an athlete you can actually increase your carb intake even more than that, which is great if you’re not in a keto state, and so the most generous carbohydrate intake will come from the Paleo diet. And really, by following the Paleo diet you can still eat certain fruits and vegetables that definitely, definitely, would not be allowed on the Atkins diet or on a Ketogenic diet, due to their high carbohydrate content, however they are still very very nutritious. So, like I said, that’s the basic difference: it’s the carbohydrate intake, it’s the carbohydrate difference. All of them can turn into a keto diet if you really want to turn all these into a Keto diet, and apply those rules of the Keto diet. But the Ketogenic diet is really really unbeatable when it comes to health benefits. That being said, I find that the one with the most carb intake, which is the Paleo diet, I find that to be sort of the most sustainable, the easiest for when you’re in social situations. A ketogenic diet, I did one for maybe a year and a half, it was great! I actually did it during my Master’s degree, and I did amazing, I would eat lunch and right after that I’d be writing my thesis, and I’d be so like brain-focused, there was no food coma or anything like that, I was just skyrocketing with the work, and I did really really really well, and it was just amazing, I experienced so many health benefits; I am a big fan of testing myself, because I am a scientist, so I do you want to see what’s going on the whole way through, and it actually improved a lot of health conditions I had, and that I wasn’t even trying to improve or aiming at. Which were things like, all my life I had very low iron, during the Keto diet my iron actually went up quite a bit and it’s continuing to increase, now it’s fantastic! But for a while when I started the Keto diet, when I was not feeling so great, and it really did a lot of benefits. But, it was super super super unsustainable for me. Some people find it very very easy and have no problem sustaining a Keto diet; I was actually watching a lecture by this doctor and he was just saying he goes out for sushi, for example, and he just gets sashimi, which is great, he’s not tempted by cake or chocolate, or anything like that. I have a major sweet tooth so that didn’t help, but I mean I stuck to it, I gave it a good go for a year and a half, it has huge benefits and if you guys can do one of the three diet, again, it will vary depending on the person and depending on your goals, but if you guys can do a Keto diet, it’s really really amazing, and the benefits are really really great. So like I said, it’s a balance between your personal goals, how sustainable you find the diet, and also how you’re feeling on a diet. Pay attention to how your body feels, because the same diet isn’t applicable for every single person, and you should listen to your body and go with how you feel. So that’s the basic difference, and I hope you guys enjoyed this video! If you guys want a scientist on your side to give you the facts about health and nutrition, then subscribe to my channel below and give this video a thumbs up! And hope you guys have a great day, love you all, see you next time.

62 thoughts on “Paleo vs Atkins vs Ketogenic Diet

  1. I'm testing the paleo menu for one month "for science". So far I'm pretty surprised at the recipes and how easy it is to switch to them, and they are still pretty tasty. Will see if I keep up with it on a longer term. I'm not sure about keto yet. Looks a bit hardcore and complicated to me since I don't have an incentive like health problems to motivate me. You didn't mention keto allows dairy products, paleo doesn't. That's another important difference imo (and what could make it difficult to some to switch to paleo).

  2. the 100 carbs on Atkins is on maint. phase. you lost all you want and are staying at that level. 100gr carbs CAN be much lower. it all depends on the person. I use them interchangeably. when I did "atkins" it was basically Keto but Keto wasn't really a big "thing" then. I did it in early 80s and again big time in late 90's. works great but the one thing Atkins did get right is the phrase "A lo carb LIFESTYLE".

  3. do you know how keto diet affects cholesterol levels. I would love to try it but concerned whether it would raise my LDL and total cholesterol levels.

  4. I liked this scientific approach on these popular diets. Can you share more tips and even recipes for paleo and keto diets? Im interested to try either one!

  5. I just found your channel and it's great. I've subscribed!
    I have been eating very low carb/keto for 10 months. It's so life transforming. Acne gone, menstrual migraines gone, depression gone. I eat gorgeous food and feel great. Oh, and I am the leanest I have been in years.
    Btw you can make wonderful cakes with erythritol/stevia if you feel like you are missing out. Also %90 chocolate is okay (even good for you I've heard)

  6. Just found your channel. I have 150 pounds to lose and am starting TODAY on the Ketogenic diet. If you could make more videos on the Ketogenic diet that would be greatly appreciated. I also love you have a degree. Thank you and I am now your biggest fan.

  7. no real difference at all pretty shitty diets
    all ketosis(emergency survial mode, hard on kidneys, not healthy for normal people)

  8. Great video! I tried the keto diet for 3 months and had to stop. I have a long history of low carb low calories diets and when I started consuming a keto diet I gained a few lbs and my body never seemed to switch to "fat burning". My energy was alright but nothing amazing. I also believe that I was breaking down muscle mass. My blood was still in the 90s fasting so I believe my liver was making glucose and insulin was still high. I wanted to just loose the last 10 lbs (I weight 130lbs, 5'3") and it was impossible. My hair started falling out at a scary rate and I just felt the results were not as everyone mentioned. I am sure I have a slow thyroid and adrenal fatigue from all the years of doeting

  9. Please tie your hands down, very very distracting from whatever you were attempting to say. Play it back, and see what I mean. Hilareous!

  10. WOW!! Excellent information!! Wish I had seen this earlier! Love your channel!! I started on Paleo (9 months) wanted to switch it up so I have been on (trying to at least) keto for the last 2 months. I have to say I felt much better going totally paleo than on the keto— So i am going back to strickly paleo. Good food, Good life.!! Keep up the good work

  11. if i’m not mistaken, paleo allows for more carb intake, but it’s not necessary. how i understand it, paleo addresses the quality/source of food, since it focuses on eating like our ancestors did in the paleolithic days. whereas keto is all about achieving ketosis. so you could do both ketogenic and paleo, right? what a great combo that would be.

  12. All these diets are bad I’d like to debate this shit rn I dare you this diet is backed by lies and misconceptions

  13. I love endurance workouts and I can't seem to get rid of my fruit. I love fruit so much and when I go keto, I miss it way too much. When I have fruit I am happy..but it does not mix well with fats at all. Paying the price now. Bloated and gassy. Ugh..but I love the energy I have with fruits. I wanted to ask how long does fruit store as glycogen? Thanks!

  14. i have been trying to follow the ketogenic diet for a year now, with the result being that i now weigh more than i ever did before

  15. I have some questions & bit of background on me. So what diet do you do now, since you done tne keto for 1 1/2yrs? It's such a hard decision when trying to pick a diet for my issues, I'm stuck on these 3. I'm overweight, I lived on carbs my whole life, I'm fatigued, no energy. I live with chronic pain , I'm constantly in pain, it's like my body is in a constant state of stress , I have insomnia ,but now I'm just sleeping more than usual. The exhaustion is horrible w/all over body pain that's truly unexplainable. My hair even falls out in clumps & my once nice skin isn't so nice. Horrible headaches etc.. I had test done for my thyroid , diabetes and vitamin D & the test came back that my thyroid was okay, I'm really , really close to being pre-diabetic and I do have a vitamin D deficiency. So having 3 kids,10yrs of being in pain & medications had added weight ,plus not eating right, I have fibromyalgia which goes hand & hand with IBS & I can't hardly eat anything. So I don't eat fast food & I'm ready to not only lose weight &; be more healthy I want & need a lifestyle change. I know it will help me not have so much pain & overall feel better. I know I need to talk with my dr , even though he gets on me for being fat but he never suggested in the 6 yrs of being his patient a diet thats good for me. Anyways I was highly considering the Adkins20 diet, but then I seen this and now I'm unsure. You seem to favor the Keto diet, & not the Adkins so much. So what do you do now & do you like the Paleo Diet? Any help would be awesome & I'm going to talk it over with my doctor as well. Thank You.

  16. On day 4 of keto but not going to keep being on keto bc I love veggies and to restrict carbs is not the most sustainable solution in the long run,never done palro but may look into it instead of keto, plus keto can cause a fatty liver thats why I really decided to no longer follow keto

  17. Keto diet is good for diabetics. Paleo and atkins diet shoots yr insulin way up high. It may be good for hard workers or real athletes.People with health issues go for keto.

  18. omg…finally a video that cuts straight to the point and a person who is knowledgeable and speaks intelligently! Subscribed!

  19. Trying to find info and facts on which diet is best for weight loss while lowering my sugar readings and A1C. So confused…. Paleo, Adkins. Keto.

  20. There are two types of carbs .You must explain .Fast cabs ( sugar based) and slow carbs ( vegetables ) I have been doing the keto for 5 months . My problem is making sure I have enough of the greens that my liver needs . I have had no sugar and no processed foods . But my weight loss has only been moderate . I have to watch the amount of proteins .

  21. Thanks. Was wondering about keto myself as so many of my friends started doing it in the last year. (not that I'm gonna do it. just curiosity) Sounds like phase 1 of the South Beach Diet to be honest. That I did some years back. Not easy.

  22. As they suggest for apple shape body high fat diet is bad. Will Keto work for those with that body type ?

  23. Your hair looks so unhealthy, my hair was looking horrible when I was on a vegan diet. Hope you are eating well.

  24. Just found you when looking into a Keto diet. I would love if you made a nutritional ketogenic diet video. I would rather listen to you than all the other video people 🙂

  25. If along with Keto Diet, I someday’s eat Bananas 🍌 and Apple 🍏 and someday’s few Vegetables like Pea, Beans, or Carrot 🥕 or Brinjal 🍆 Onion and All Legumes Pulses etc will this be ‘Keto & Paleo Combo.’ Exercise I do is only 30 Minuets Walk. Please tell what this Diet can be called ‘15% Carb : 60% Fat : 25% Protein.’ ?? Keto with Paleo Combo ??

  26. If along with Keto Diet, I someday’s eat Bananas 🍌 and Apple 🍏 and someday’s few Vegetables like Pea, Beans, or Carrot 🥕 or Brinjal 🍆 Onion and All Legumes Pulses etc will this be ‘Keto & Paleo Combo.’ Exercise I do is only 30 Minuets Walk. Please tell what this Diet can be called ‘15% Carb : 60% Fat : 25% Protein.’ ?? Can it be called A Keto with Paleo Combo ??

  27. hey ,if anyone else trying to find out
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  28. hey ,if anyone else wants to learn about
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    try Voneyton Uncontrollable Progression (do a search on google ) ? Ive heard some decent things about it and my brother in law got cool success with it.

  29. A good keto diet with lots of cruciferous veggies you'll be over your 5% carb intake. If you're being "healthy" Fact vs Fitness then you are well over your 5%! lol

  30. Paleo diet is great! I've lost weight and I feel amazing now and I only followed this cookbook https://bit.ly/2ODW3yN really happy I found it.

  31. That was really informative. I started a keto diet in September and I feel great. So far, it’s easy for me to do. I was curious as to how it was different than paleo. Thanks.

  32. its not only about carb intake, keto requires also high amounts of fat, unlike atkins, in paleo u also don't need to consume so much fat but its content kind of forces to eat more fat than you would normally do, except this a great vid, gave a thumb up

  33. You should have mentioned the Carnivore diet. No Carbs at all and it works. I wouldnt do it simply because of the cost of all that meat. Expensive.

  34. I used to be a big carb addict. Since I went keto 4 weeks ago I have no carb cravings. If youre still craving carbs after a week on keto you probably aren't doing it right.

  35. can you tell me how many grs of fat, carbs. the macros can I have daily I am 174 lbs, and I do not know how to figure out the fats, carbs, etc part of it. I would like to eat 1200 to 1400 calories. I do not know how to figure out the macros. HELP

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