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Are you stuck between whole 30 versus keto? Learn the similarities and differences and discover how to make the right choice for you!
Keto and Whole 30 are two of the biggest health trends of 2018.
If you're looking to lose weight and get in shape, these diets can help you. However, it can be hard to know which one is best.
In this article, you'll find out what the deal is with Whole 30 versus Keto. By the end of it, you'll be ready to get started on your new health journey.
Whole 30 Versus Keto: Which One is for You?
We put these diets head-to-head, weighing up the benefits and limitations of each one.
Like any diet, the goal with both Keto and Whole 30 is to reduce calorie intake. However, each of these methods achieves that in a different way.
With each one, there are different effects on the body, too. Here's a breakdown of how Whole 30 versus Keto works.
How Whole 30 Works
The premise of Whole 30 is to reprogram your body's relationship with food, specifically, sugar.
Many of us are addicted to sugar, and find ourselves with uncontrollable cravings for sweet things. Sugar is often the Achilles heel that causes people to fall off the wagon when they're on a diet. Whole 30 aims to change that.
Every food produces a reaction. It can be a positive reaction, such as increased energy, or a negative reaction, such as cravings or lethargy. By stripping your diet down to a limited group, you can eliminate those negative reactions.
Effectively, you're pushing the reset button on your diet.
After 30 days, you can start slowly adding new foods back into your diet. As you do so, you can gauge how your body reacts to them, and assess whether or not they should remain a part of your diet.
How Keto Works
The purpose of the Keto diet is to put your body into ketosis. This is a metabolic state which occurs when there are no carbohydrates for the body to draw energy from. As a result, it starts to use energy from fat instead.
When carbohydrates are consumed, they're converted into glucose to be transported around the body. This causes blood sugar levels to rise, and in turn, insulin levels, too.
On the keto diet, reduced carb intake means that blood sugar spikes are eliminated, and more fat can be burned as a result.
What You Can Eat
Going on a diet doesn't have to mean you're limited to a small group of bland, boring dishes.
If you're well informed, you can get creative with your food and keep things interesting. That way, you'll be much less likely to get bored and fall off the wagon.
Here are the food choices that will be available to you on each of these diets.
Whole 30 Food Choices
On the Whole 30 diet, the goal is to only eat 'real food'. This means switching processed products for completely natural ones with as few ingredients as possible.
You can eat moderates amount of lean animal proteins, like meat, fish and eggs. Ideally, this should be organic and ethically-sourced. This is to ensure it's free of additives, preservatives and hormones.
Grass-fed beef, wild-caught fish and free-range eggs are all good choices. However, these can be expensive. If they don't fit into your budget, try trimming the fat from any meat you buy to make sure it's as lean as possible.
Fruit and vegetables will be a large part of your diet, too.
Organic, locally-sourced, seasonal varieties are the most ideal, as they're higher in nutrients. However, it's a great idea to stock up on frozen produce as well. It keeps nutrients locked in, stays fresh for longer, and is always handy to have in the freezer.
You're encouraged to eat plenty of natural, healthy fats. You can get these from avocado, nuts and coconut oil.
Keto Food Choices
The Keto diet consists of mainly fats and protein. However, you have to make sure you don't go overboard and eat too much of them. This isn't the Atkins diet!
Overall, following a Keto diet means eating high fat, moderate protein, and low carb.
You can get your fats from nuts and oils. Your proteins will come from organic meats, poultry, and seafood. For carbohydrates, vegetables will be the main source.
Unlike Whole 30, Keto allows dairy. Full-fat milk, cheese, and yogurt are best.
What You Can't Eat
With both diets, all processed foods and artificial additives need to be cut out completely. Of course, you'll have to stay off the alcohol, too. However, there are a few key differences.
Here are the ways in which Whole 30 and Keto will limit your diet.
Keto Diet Restrictions
The main difference in Whole 30 versus Keto is carbohydrate restriction. On Keto, you can eat no more than 50g carbs per day. All other foods that slow fat loss are also avoided.
No grains are allowed (even whole wheat). Trans fats need to be cut out and completely, and you should avoid low-fat options. This is because they usually contain more carbs and sugar than full-fat foods.
You should steer clear of any veggies that grow below ground. That means potatoes and yams are off the table! In general, you can't eat anything starchy.
You'll also have to avoid all types of artificial sweeteners, as they can sabotage your fitness goals.
Whole 30 Diet Restrictions
On the Whole 30 diet, you strip all foods from your diet that induce cravings, inflammation, allergies, skin problems, and digestive issues.
You can't eat any sugar or sweeteners at all. This includes natural sugars. No maple syrup, coconut sugar or Stevia is allowed.
This is because they all produce the same reaction in the body. Even when you're eating 'good' sugars, you're still satisfying your sweet cravings. You'll never curb your sugar addiction that way.
That means that you can't have any 'fake' treats, like protein pancakes or healthy granola bars. Your brain and your body won't be able to tell the difference between the sugar sources, so you have to cut them out completely.
Beans and legumes are out of the question, too. This can be rather challenging for vegetarians, who often rely on these foods as sources of protein. Say goodbye to chickpeas, lentils, peanuts, and peanut butter.
This also means that no forms of soy are allowed. That includes soy milk, soy sauce, tofu, tempeh, edamame, and miso.
Dairy is out, since it is notorious for causing digestive problems like gas, bloating and diarrhea. Grains are also forbidden, whether they're whole or refined.
Enjoy Healthy Sweet Treats with Keto
When it comes to Whole 30 versus Keto, those with a sweet tooth should opt for the latter.
You'll still be allowed to indulge your cravings, as long as you use healthy ingredients.
At Real Ketones, we've got tons of recipes for healthy keto desserts. There's everything from blueberry cheesecake to poppyseed muffins. Get started with our quick and easy chocolate caramel cups recipe.