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What Diet Is Best For You? Paleo? Keto? Atkins? Carnivore? Vegetarian?



What diet is best for you? Keto, Paleo, Low Carb, Atkins, Carnivore, or Vegetarian?


It appears that most women are on some sort of diet 80 to 90% of the time. So what’s the best diet for you? Hopefully you will get some insight here.


What is the Paleo Diet?

The Paleolithic diet AKA Paleo diet is a whole food diet and focuses on eating foods our ancestors ate and is modeled after their diets.


Eat these foods:

  • Meat

  • Fish

  • Eggs

  • Nuts

  • Seeds

  • Vegetables

  • Fruits

  • Healthy fats


Avoid these foods:

  • Processed foods

  • Sugar

  • Soft drinks

  • Grains

  • Most dairy products

  • Legumes

  • Artificial sweeteners

  • Trans fats

  • Margarine

  • Vegetable oils


Insights: Great starting point for many and adding gluten free grains and grass fed butter would be easier to do for some. There is no emphasis on calories, macros, and pretty much eat whatever is on the list. When there is no tracking, it makes it difficult for some to shed unwanted weight. This eating template is great for people with autoimmune condition once the carbs and fat macros are adjusted for maximum healing and performance.


What Is the Keto Diet?


T he Ketogenic diet or keto diet is a high fat (75%), moderate protein (20%), and low carb (5%) diet (usually less than 20 g of Carbs) and has been used successfully for people afflicted with seizures and Type II Diabetes.


Eat these foods:

  • Meat

  • Fatty Fish

  • Eggs

  • Nuts & seeds

  • Butter

  • Cream

  • Cheese

  • Avocado

  • Low-carb vegetables (leafy greens)

  • Minimal fruit (berries)

  • Healthy fats/oils (olive oil, coconut oil, avocado oil, MCT oil)

  • Condiments (salt, pepper, mustard, vinegar)

Avoid these foods:

  • All sugary foods

  • All grains and starches like wheat based products and rice

  • Alcohol

  • Sugar free diet products (usually loaded with sugar alcohols)

  • Unhealthy fat like vegetable oils

  • Legumes

  • Fruit except small amounts of berries

  • Root vegetables (carrots, sweet potatoes, potatoes, parsnips)

  • Condiments that contain sugars

Insights: This is a great eating template for people who have blood sugar imbalance (Type II Diabetes), addicted to carbs or sugar and want to use fat as fuel. The downside is dairy products like cheese, yogurt, and sour cream can be problematic for many people that have difficulty digesting dairy products and can also be triggers for autoimmune conditions. There is an emphasis on tracking macros (fat, protein, carbs) which is great when you start with this eating template. There are different types of keto versions:


Standard Ketogenic Diet: usually 75% FAT, 20% PROTEIN & 5% CARBS

High Protein Ketogenic Diet: usually 75% FAT, 20% PROTEIN & 5% CARBS

Cyclical Ketogenic Diet: allows for periodic reefed days, usually 5 standard ketogenic, followed by 2 high carb days

Targeted Ketogenic Diet: allows for more carbs around workouts


The last two are typically used by athletes. The hallmark of the ketogenic diet is getting into nutritional ketosis where the body is producing ketones and using them as the primary fuel source. Measuring ketones is essential for the ketogenic diet and the range for ketosis is 05.mmol/L – 3.0 mmol/L, with a blood ketone meter.


What is the Low-Carb Diet?


A low-carb diet is a loosely used term for a high protein diet with carb intake from less than 20 to 45% carbs. Not a whole lot of emphasis on the fat intake but what they all agree on is limiting all carb-rich processed foods.


Eat these foods:

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Cheese

  • Fish

  • Shellfish

  • Nuts

  • Seeds

Avoid these foods:

  • Sugar

  • Grains like wheat, rye, barley, spelt and oatmeal

  • High carb fruits (bananas, dates, grapes, oranges, pears)

  • High carb vegetables

  • Legumes

  • Vegetable oils

  • Trans fats

  • Low fat foods (most are loaded with sugar to make them taste good)

  • Starches