Beginner’s Guide to Keto, Paleo, Whole 30 & Vegan

You have probably heard the terms “Keto”, “Paleo”, “Whole 30” and “Vegan” mentioned in numerous conversations with friends and on social media. But what are the core tenets of these diets? And how do you sift through the countless websites, research journals, and blogs to find the information you need? We’re breaking down each food program to help you find the path that’s best for you.

KETO

In a nutshell, the Keto diet is high in fat, low in carbs. “Keto”, which is short for ketosis — means the body is using natural fats to create maximum energy. The diet stipulates that to reach a state of ketosis, you want to focus on eating foods that a rich in proteins and healthy fats, like: nuts, fruits (especially avocado), vegetables, whole grains and dairy products.

The Keto Breakdown: The keto diet breaks down your plate in these 4 groups: Fats, Proteins, Non-Starch Carbs and Other Carbs. Ideally the vast majority of your plate should be made of fats. The reason is because the body is relying on natural fats for energy efficiency instead of sugar.

Burning Fat: The goal is to burn fat as the day progresses; which is why this lifestyle encourages you to eat small snacks frequently throughout the day. For reference, think about eating 6 snacks versus 3 meals to keep your metabolism going. Your body wants to constantly feel on the move, so frequency and consistency are essential. This diet plan is helpful with weight loss because people feel less hungry. According to Dietitian Richelle Gomez, this is the case because foods higher in healthy fats take a longer time to break down in the body. Since these healthy fats take longer for the body to digest, they tend to keep you fuller longer and discourage snacking on wasted calories from pretzels or chips.

PALEO

The idea behind the Paleo diet derives from the Paleolithic era; promoting foods only eaten during this time period aging approximately 2.5 million to 10,000 years ago. Humans during this era hunted and gathered whatever food they could find like fruits, vegetables, fish, nuts, seeds, eggs, legumes, grass-fed animals (lean meat), natural oils. The beauty of this diet is that nothing is altered or modified because it was all coming directly from the earth.

From Farm to Table: Key words that describe Paleo are unprocessed and all-natural. The Paleo program’s goal is to make you feel the healthiest version of yourself. The argument is that since our early ancestors adapted to the environment they were given and thrived off this simplistic lifestyle, then we too can help our digestive tract by eating directly from foods our planet gives us. Paleo lovers want to ingest food in its most raw and vulnerable form. For instance, most dairy products and grains are controversial because it takes a cooking process to consume them — in other words, they do not come from the earth to your kitchen in the most natural form.

WHOLE 30

The “30” from Whole 30 comes from the average of 30 days in each month. The program is designed to keep you motivated to maximize healthy eating and clean eating habits for a short period and is not designed for a long period of time. Of course, the intention is that this clean eating continues beyond the 30 days and turns into a sustainable lifestyle. Foods deemed acceptable include meat, seafood, eggs, vegetables, fruits, nutrient dense oils, certain legumes and juices. Foods to avoid include products with added sugar (real or artificial), alcohol, grains, most legumes (aside from peas), dairy, baked goods and junk foods.

Breaking Negative Food Habits: The Whole 30 program especially emphasizes refraining from added sugars, processed foods (MSG and sulfites), and alcohol. This plan makes you think twice about what you’re putting in your body and has proven to be very educational for that reason. People tend to want to experiment with recipes when their options seem limited and more refined, which encourages healthy and positive food habits.

VEGAN

Vegan, or a plant-based lifestyle, encompasses a diet that excludes all products made or produced by animals — such as meat, dairy, eggs and seafood. To truly embrace this diet, the key is to find plant-based products that are not only delicious, but wholesome and nutritious. And in spite of many myths, you can find plant protein in a number of different forms like tofu, chickpeas, beans, spinach and grains.

From Nature, For Nature: While there are many reasons individuals adopt a plant-based diet — ranging from animal welfare to sustainability to health — the biggest challenge is selecting foods that truly nourish your body. There has been an explosion of meat analogues and dairy alternatives in the past decade, which undoubtedly makes it easier to go plant-based, but this can often come at the expense of the quality. Ingredients like maltodextrin, methycellulose, yeast extract and even natural flavors are commonly used in plant-based products. So the next time you pick up a package, be sure to scan the ingredient list and ensure it’s as clean as possible. Search for the items that don’t have any fillers, gums, additives or preservatives.

Abbot’s Butcher was built off the belief that plant-based proteins should not only have the depth of flavor and hearty mouthfeel we all crave, but are made from only the highest quality ingredients. That’s why we only use pea protein, vegetables, herbs, spices, extra virgin olive oil and vinegars — just real foods you can feel good about eating.