When it comes to choosing the right diet, we do have so many options out there and most of them are actually working depend on what is the main goal of the diet itself. Even though, diet can be done to manage other health problems, they are more popular for weight loss program. In today Whole30 vs Keto article, we are going to give you information about what you can get from doing these diet plans. If you are interested, go check our article below.
In this article, we are going to give you information about:
– What are Whole30 and Keto
– What Whole30 and Keto can offer to you
– How to eat with Whole30 and Keto
– Whole30 vs Keto
For those who are not sure yet what Whole30 is, just like its name, you are required to eat wholefoods for the next 30 days. Taken from Whole30, the diet goal is to make your body healthier because some food we used to consumed are giving a bad impact to our body even those we thought are healthy. So, to know how those foods are affecting you, the easiest way to know is of course by avoiding them in a period of time.
The prominent benefit from doing the diet is you will be able to eat healthier foods for the next 30 days. In result, you will feel an improved energy, sleep, reduce or eliminate digestive issues like gas, bloating, pain, constipation and diarrhea. You may also feel improvement in your skin, joint pain/swelling, asthma, migraines as well as biomarkers like blood pressure, cholesterol, and blood sugar. The last but not least is losing weight because the food limitations won’t let you to eat any processed sugars and excessed processed fats.
Besides the benefit, if you take high protein and low carb diet, the body can enter ketosis state and we know when there is not enough carb for energy, your body will burn fat using ketones and when the ketones level is too high, it may harm your kidney.
As you can expect, the rule is very simple, which is to eat whole foods for the next 30 days. However, if you break one day, there is no easy back because you will need to redo the program. You must eat moderate portions of meat, seafood, and eggs as well as lots of vegetables, fruit, and natural fat. You may also use herbs, spices, and seasonings when cooking. The recommendation is to eat food with very few ingredients list or whole and unprocessed.
What you have to keep in mind and toughen yourself up before deciding to take the plan is because there is too many food limitations here even those whole grains are not allowed. What you can’t consume are added sugar, real, or artificial even honey or stevia; alcohol in any form and tobacco, you can’t eat grains even for gluten free quinoa; legume including any kind of beans; dairy in any form; carrageenan, MSG or sulfites; and don’t consume any baked goods. Junk food or treats. The last rule is not stepping in your scale.
Some exception that are allowed during your diet program are ghee or clarified butter; fruit juice with standalone ingredient or natural sweetener; certain legumes like green beans, sugar snap peas, and snow peas; vinegar; coconut aminos; and salt.
Another diet you can choose to lose body weight is the Keto diet, which is a very low carb but high in fat diet that share so much similarities with other diet like Atkins and low-carb diets. The diet will require you to reduce almost all of your carbohydrate intakes and replacing it with healthy fat, which similar to Whole30, will make your body entering a ketosis state where in an attempt to transform fat into energy, it will release ketones to break fat. Read also: TLC diet vs Dash diet here.
The benefit of following Keto diet are numerous and the first is achieving weight loss since your body will be using the fat as energy source instead of carbs for the amount is not sufficient for the fuel for your daily activities while high protein will make you stay full longer. Since the food you can consume is limited and many won’t allow you to eat sugar, you may also reduce acnes that seem won’t go away.
If you follow a healthy Keto diet by including healthy fat like avocados, you can improve your HDL level and reduce the LDL level, which means improved heart health. A study found that people with cancer will get the benefit from doing the diet because it will cause more oxidative stress in cancer cells than in normal cells.
Some risks you should keep in mind when planning to take the diet plan are kidney stone formation, acidosis or high levels of acid in the blood, severe weight loss or muscle degeneration, constipation, sluggishness, low blood sugar.
To reach the ketosis state, the key is to avoid consuming too many carbs but you will probably need to keep carb under 50 grams per day of net carbs, which ideally below 20 grams. At first, you will need to calculate the carbs first but you will get used to it along the journey. What you need to avoid is of course foods or drinks containing a lot of sugar and starch, such as bread, pasta, rice and potatoes as well as soft drinks with sweetener.
Now, let’s compare Whole30 with Keto diet. Even though, doing these two plans will make your body entering ketosis state when carbs are not sufficient. Whole30 is stricter with its plan since they won’t allow you to eat many natural foods while Keto only limit carb intake, so the food choice is wider here and theoretically easier to do than Whole30. Another difference as opposite of picking your food very carefully in Whole30, Keto diet will need you to count your carb carefully.
Whole30 vs Keto
|- Last for 30 days||- Have no standard period|
|- Eat whole foods||- Eat less carbohydrate|
|- Too many restriction||- Less restriction|
All in all, the decision is all yours to make. In our opinion, both of them are equally good and similarly effective to help your body lose some weight. However, taking the limitations into consideration, if we are to choose, we will pick Keto diet, which will be easier to do, moreover, it have no standard time, so you can start and end it whenever you think it put too much burden in your body.