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Paleo, Keto, LCHF. What's the difference?

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Mark Parrott

Mark Parrott

Well-Known Member
Relationship to Diabetes
Type 2
I've noticed these different terms used, but are they all the same? Checked out Keto, Paleo & LCHF recipes & they all tend to be around the same carb content.
 
Sorry, noticed the spelling mistake in the title & can't change it..😳
 
I understood they are variations on carbohydrate restricted diets.
 
'Paleo' is a bit of a marketing term and takes the idea that you should only eat foods available in the Stone Age - so no grains, limited things like potatoes, and no dairy either.

'Keto' is short for 'ketogenic' and works on the idea of restricting your carb intake, so that your primary energy source is ketones.

LCHF is low carb high fat, and generally means you eat fewer carbs and more fat, which may or may not be ketogenic as well.

Generally speaking, all three are by definition low carbohydrate diets.
 
Thanks, Deus.🙂
 
My take on Paleo is a very restrictive diet and not doable long term. LC/HF is more 'friendly ' for a long term eating plan.
 
If you happen also to be coeliac, the Paleo diet is a good one. But it is restrictive, eg you shouldn't eat all salmon or trout - it has to be wild, not farmed. Beef must be grass-fed (most of ours is anyway) so eg butter's ok as long as that's from grass-fed cattle too .....
 
Mark, if you are thinking of doing one of these, might I suggest LCHF - I have been since Christmas and now do one night a week in which I eat carbs. Varies as to the amount, from just going out of Ketosis and a full blown curry, beers etc etc. Mentally, I am not cut out for LCHF every day of the week. I try to keep to less than 30g carbs per day though occasionally cannot if I am away for work, for example. Generally more relaxed now that when I started, but I think the first few weeks are important to stick to it, to force your body to switch to ketones. I think now I can do either.

With the above model, I have lost a lot of weight. I wasn't what would be considered overweight by anybody, but I have lost fat in serious quantities and have now plateaued out. Fat I didn't know I had and no doubt wasn't helping with my overall health and well-being. I am 5'9" and started out around 11 stone, but I think I am down to just over 10 now.

I have never felt better and as for blood sugar control, it has been over 10 once in these past 4 months, usually a maximum of 7. Generally around 5-6 which I am very happy with. My next HbA1c is late may so I will be interested to see what it is - before the diet in November it was 6 I think. I suffer with slightly high blood pressure (despite cycling and gym; my Dad always has too). Will be very interested to see, or mortified perhaps, what all this fat has been doing to my arteries and cholesterol! 95+% of it is natural animal fats, coconut, olive oil and grass fed butter so fingers crossed it will be OK!

For me, this diet is perfect, though I appreciate not for everybody.
 
I've been on LCHF since diagnosis.:D Lost 5kg & got HbA1c down to 45. I'm not quite as strict as you, James, I probably average at 50-60g carbs a day.
 
James, I think you'll be surprised by your cholesterol. There is no link between dietary fat and cholesterol - the two are totally different substances that don't even have any biochemical interactions. Your cholesterol level is primarily influenced by the amount of cholesterol produced by your liver - and what makes your liver produce more cholesterol is a combination of insulin and high blood sugar. Nothing to do with fat!
 
Interesting on cholesterol Dues, I guess in this case it should have reduced, then!
 
JamesAM said:
Interesting on cholesterol Dues, I guess in this case it should have reduced, then!
Click to expand...

In my experience and observation, although in the vast majority of cases it does reduce when the individual goes low carb, I have also observed, fairly regularly, those who are losing weight quite fast can find their cholesterol initially goes up, then reduces.

If you find your cholesterol has gone up, don't panic, but maybe try to organise a further lipid panel test in, say, 3 months.

Good luck with all.
 
Don't forget, the important with cholesterol is actually the ratio, rather than the total amount. Never accept getting just a Total Cholesterol level result. You want low triglycerides and LDL, and high HDL. There's nothing wrong with 'high' cholesterol if it's the good stuff as the higher it is, the lower your risk of heart disease.
 
JamesAM said:
Will be very interested to see, or mortified perhaps, what all this fat has been doing to my arteries and cholesterol! 95+% of it is natural animal fats, coconut, olive oil and grass fed butter so fingers crossed it will be OK!
Click to expand...
Your arteries will be fine on a high fat diet. Just avoid the carbs and vegetable oils. The body makes over 75% of your cholesterol as it's so important - every cell needs it. High cholesterol is not a problem (as a lot of current research is showing). Unlike statins - big pharma marketing ploy.
Good article here. (Mercola's a bit of a salesman, but he knows his stuff) http://articles.mercola.com/sites/a...making-sense-of-your-cholesterol-numbers.aspx
 
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