There isn’t near as much evidence regarding the Paleo diet’s health benefits as there is for the Mediterranean diet. The Mediterranean diet has been widely-researched for many years, and has been proven to be beneficial to our health time and time again. However, according to one study- both diets could potentially decrease mortality risk. The Paleo diet is a more restrictive eating pattern, and it eliminates entire food groups, such as grains and dairy.
A Balanced Approach to Long-Term Health
In contrast, the paleo diet rates poorly, reflecting the fact that it’s more restrictive and may not be as sustainable as other ways of eating that offer more flexibility. However, if you’re goal is to lose weight and keep it off, less severe and more realistic plans would be recommended. In either case, portion size is the key to dropping weight, and most unimeal app dietitians recommend striving for a 1 to 2 pound per week weight loss. Before starting a new diet or way of eating, it’s important to consult with a doctor or nutrition professional.
Many functional medicine practitioners recommend using AIP for 30–90 days to identify triggers and promote remission. After symptoms stabilize, foods are gradually reintroduced one at a time while tracking reactions. For individuals struggling with autoimmune conditions, the Autoimmune Paleo (AIP) Diet offers a more targeted elimination strategy.
Paleo vs. Mediterranean Diets Compared
With so many conflicting messages in the media about which diets are best, it’s no wonder people feel overwhelmed when trying to make healthy choices. While some plans seem to overlap in certain principles, others stand out as polar opposites. Two of the most buzzed-about eating styles that cater to very different approaches are the Mediterranean and paleo diets.
According to the latest US News annual diet rankings compiled by a panel of health experts, the Mediterranean diet ranks top out of 35 diet plans, with a healthy score of 4.8 out of 5 (4). This is because it is safe, nutritious, easy to follow, and effective for long-term weight loss. The Paleo diet can be restrictive, requiring you to eliminate several food groups that are staples in most people’s diets. However, those who enjoy eating meat and vegetables and don’t mind giving up bread, pasta, and dairy may find Paleo easier to follow. Two of the most popular whole-food-based diets today are the Mediterranean diet and the Paleo diet.
How each diet works (what you eat and avoid)
The Mediterranean diet has its beginnings in ancient civilizations and consists of a diet based on the diets of those in the Mediterranean Sea. The Mediterranean diet includes olive oil as the primary source of healthy fats, as well as a variety of food groups, like whole grains, produce, legumes, seeds, and tree nuts. If you’re comparing the mediterranean vs paleo diet, you’re likely deciding which approach best fits your goals for heart health, blood sugar, weight, and performance.
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In both diets, eating more fruits and veggies are encouraged. The Paleo diet, however, does not permit starchy vegetables, like potatoes and corn. The Mediterranean diet does include potatoes in moderation.
The Keystone Approach
It fits well with dietary guidelines, but watch sodium and saturated fat. Mediterranean and Paleo diets cater to different tastes and health goals. It is important to note that even though the two diets take a different approach, they are healthy alternatives to the basic American diet.
day meal planners by goal and lifestyle
A central tenet of the Mediterranean diet is that it does not eliminate any foods but simply includes more of certain foods or food groups, such as fruits and vegetables, than others, such as red meats. Means more saturated fats, possibly upping cholesterol and heart disease risk. Too much protein can be hard on kidneys, especially if they’re already weak. Skipping dairy, grains, legumes might mean missing nutrients like calcium and B vitamins. Lots of meat could up risks of heart disease and diabetes.
Effectiveness of the Paleo Diet for weight loss
The Paleo diet relies heavily on meat, which can be costly, while the Mediterranean diet’s emphasis on fresh produce and seafood can also run up the grocery bill. However, these costs need to https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet be weighed against the potential healthcare savings from improved overall health. However, different people will interpret and follow the paleo diet differently, and some of its effects may come down to personal food choices. However, the Mediterranean diet ultimately has more evidence to support its health-promoting benefits.
- When diets are too restrictive, it is more challenging to follow them for extended periods.
- The Paleo diet has more restrictions than the Mediterranean diet.
- In addition to heart health, science has shown this diet supports a reduced risk of cancer, Parkinson’s and Alzheimer’s.
- It is also known as the “Stone Age,” “caveman,” or “hunter-gatherer” diet.
- Nuts, seeds, fish, and olive oil are pricier grocery store items.
- The diet also calls for cultural and lifestyle elements since our mental health ties in with our physical health.
Limitations of the Mediterranean and Paleo Diet
If you’ve got celiac disease or lactose intolerance, this diet might not sit well. That’s living over 70 without major health or mental declines. Food restrictions can also cause social isolation and loneliness — which is no surprise, as eating with others is a bonding experience across cultures (25, 26).
Promotes a healthy heart
What do you need and which health conditions do you want to avoid? You’ll easily chart your progress if you keep your goals in mind and stick with your health care provider’s other health precautions to ensure your well-being. No matter what diet you choose, support yourself with Ultimate Nutrition’s range of supplements.
The Mediterranean diet is full of plant-based foods, eggs, and dairy.
Additionally, research has shown that the Mediterranean diet may help with weight loss and blood pressure control. So, what would be an easy daily meal plan to follow if you try the Mediterranean way of eating? Recently popular diets include the Mediterranean and Paleo diets. Allow us to examine the Paleo and Mediterranean diets so you can make an informed health decision. While the notorious Paleo diet shares a few commonalities with the much more beloved Mediterranean diet, there are significant distinctions between the two. The abundance of proteins in the paleo diet makes it quite popular among fitness enthusiasts who are seeking to bulk up on muscle mass.