When it comes to dieting, picking out the right diet to maximize your time without sacrificing your energy and social life is difficult. You may have heard it a time or two but there is no one size fits all method to dieting.
Different diets work for different people who have different lifestyles. Figuring out what works best for you is an extremely important part of dieting. With that being said, we decided to break down the biggest differences between " clean eating " and following a " paleo " diet, so that you can determine which diet fits for your lifestyle and your goals. Clean eating traditionally is defined as eating whole, natural foods. This typically involves the elimination of processed foods, trans fats, heavy saturated fats, and refined grains.
At Trifecta, we take clean eating a notch further and eliminate gluten. Clean eating typically allows for healthy complex carbohydrates such as brown rice, quinoa, and sweet potatoes. In a clean eating meal plan you may see meals incorporate rice pasta, cauliflower pizza, and more starchy vegetables. Paleo can most easily be defined as following a "caveman diet" aka, the types of food could a caveman get their hands on at the time.
By definition, this eliminates many foods that have been brought to life in modern civilization such as grains, legumes, dairy, and alcohol. Traditionally the structure of a 'paleo' diet will have less carbohydrates than a 'clean' diet, since paleo further refines the diet with the complete elimination of grains like rice, quinoa, and oatmeal. Both clean and paleo are not necessarily going to make a user lose weight by default. By creating this intestinal permeability, these foods force your immune system out of a healthy balance.
This can lead to the development of systemic inflammatory symptoms and is a central risk factor for many lifestyle-related diseases and conditions. However, systemic inflammation also contributes to a long list of conditions that many of you may be dealing with right now. Allergies, acne, eczema and other skin conditions, depression, ADHD, and mood swings are a few of the many other conditions that can be caused by systemic inflammation.
If you are experiencing any of these issues, changing to a Paleo meal plan may be just what you need. Also, exercise increases inflammation in the body due to the increased stress placed upon it, so it is especially important for active individuals to consume an anti-inflammatory diet. Many individuals know whether or not they have issues with gluten or dairy, but many cases are unknown. Typically, lactase activity declines after an infant is weaned from breast milk or baby formula.
Lactase is the enzyme that is needed to digest lactose in the body. The best way to figure out if these foods cause problems for you is to eliminate them from your diet for at least 30 days and then slowly re-introduce them, evaluating how you look and feel. If you start having any negative symptoms then you may be allergic or intolerant to these foods and it is suggested you avoid them completely.
Paleo has some great aspects in that it promotes nutrient rich whole foods that are unprocessed. It helps to keep the body in homeostasis causing an increase in energy, nutrient uptake and overall health.
Paleo is also good for those of you looking to lose weight due to the decrease in caloric consumption and water retention that is associated with the absence of starch in the diet. Paleo is a form of clean eating, but you can also eat clean without being on Paleo. Clean eating includes all of the foods Paleo promotes but is more flexible and adds whole grains, low fat dairy products and legumes. This type of eating is great for individuals who want to maintain or gain weight as well as those who can tolerate dairy, gluten and legumes well.
When choosing whole grains, as well as any other food, it is important to consume foods in as close to their natural state as possible. The more a particular food looks how it exists in the environment, the more nutrient dense it is. What I mean by that is these foods have the most macronutrients protein, carbohydrates and fat and micronutrients vitamins and minerals per calorie of food.
The changes that the industrial and agriculture revolutions have brought to our foods do not match our genes and we have not yet adapted to these new foods. The table below gives a broad overview of various foods and whether or not they are allowed on the clean eating or paleo diets.
Remember, these are broad definitions and you may find slightly different rules in different variations of these diets. Unprocessed Meats beef, lamb, fowl, pork, fish, shellfish, and others. Vegetables including starchier types like sweet potatoes, see variations section. Vegetable Oils canola, sunflower, safflower, corn, and more; see variations section. Processed sugar cane sugar, high fructose corn syrup, maltodextrin, dextrose, and more.
Dairy: Most dairy is off limits for paleo, while most dairy is ok for clean eating. However, you may see some paleo programs allowing cultured and fermented dairy products such as yogurt. You may also see butter and especially clarified butter ghee promoted by some paleo programs.
In our case, white potatoes are on the yellow tier. High Glycemic Fruits: You may see some paleo programs making the higher glycemic fruits higher natural sugar content, such as bananas off limits or severely limited. Vegetable Oils: In clean eating programs, vegetable oils like canola oil and corn oil are sometimes even promoted.
Most paleo programs specifically avoid most of the vegetable oils since they are a recent creation of the food industry. Clean eating programs tend to promote organic foods over conventional, grass-fed and pasture-raised meats over feedlot-raised meats, and local and sustainable sourcing.
Again, most programs will promote the very best food sourcing, and some may even make it a must-do in their particular version, but most programs do not tie sourcing directly with the term.
I figure you can easily move from that into organic and sustainable sourcing after that first major step is mastered. Because Paleo is based on the diet of the paleo man before synthetic fertilizers existed, the diet tends to promote organic sourcing fairly heavily. Although you will find many people doing paleo by merely adhering to the types of foods and ignoring things like sourcing, most programs seem to teach organic produce sourcing as well as pasture-raised animal foods as part of the diet and not just an option.
Clean eating focuses on ingredients and determines if an ingredient is healthy or not based on if it is unprocessed or minimally processed e. It does not typically place groups of foods or particular macronutrients off limits such as all carbs or all legumes. The Paleo diet is also concerned with ingredients but uses the theoretical diet of our ancestors to determine if a food should be consumed or not.
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