Richard says: My current way of eating makes sure I get all of the high fat diet benefits of the keto diet and the Atkins diet, but without the risks.
Essentially I have combined the keto, paleo and Atkins diets with intermittent fasting. I’m not interested in losing a lot of weight – just staying healthy.
Keep this idea in mind as you read, because I think that is what you will eventually be doing also.
Eat the foods you love with this custom made Keto meal plan.
As you compare the Keto vs Paleo vs Atkins diets, you will see where you personally need to start.
If you want to lose weight fast, then start with the Keto diet. After you have lost your excess weight, then you may want to go with the Atkins diet.
However, if you want to lose weight steadily and with the least amount of food restrictions, then go Paleo from the start.
A high fat diet benefits your body and mind in many ways. So, get started.
Article written by Dr. Helcio Ferreira. Comments in green by Richard Quick.
High Fat Diet Benefits: Keto vs Paleo vs Atkins
The high-fat diet can provide many health benefits. Unlike popular belief, healthy fats such as unrefined oils, avocados, nuts, and bluefish have great health benefits: such as increased energy, boosting hormonal production and weight loss. 
The goal of high-fat diets is to replace glucose obtained primarily from carbohydrates as a form of energy. Reducing carbohydrate consumption considerably, as proposed by the ketogenic diet, causes important metabolic changes, such as ketosis.
This process occurs after the depletion of carbohydrate reserves as a form of energy and consists of the production of ketone bodies as the main source of energy.
What Is A High-Fat Diet?
The high-fat diet consists of increasing the proportions of healthy fats in meals, moderate protein consumption, and low carbohydrate intake. The ketogenic diet and the Atkins diet can limit carbohydrate intake up to 50 grams per day (5% of the daily diet).
This diet was designed as an alternative to traditional diets to obtain energy efficiently, increase the consumption of essential fatty acids such as Omega-3, help reduce cardiovascular risk, enhance the weight loss process and improve hormone production.
What Are the Benefits of The High-Fat Diet in Hormonal Production?
The high consumption of healthy fats helps to optimize the production of hormones.
Steroid hormones need cholesterol for their production. This group of hormones is of great importance for health, among them sex hormones such as estrogens, progesterone, and testosterone.
The high-fat diet also optimizes the production of glucocorticoids and mineralocorticoids, a group of essential hormones for the regulation of minerals in the body. 
High Fat Diet Benefits: Building Muscle (Bodybuilding)
Muscles need special attention to their growth.
During the muscle gain phase, it is necessary to have a proper diet that allows you to provide the necessary nutrients.
High-fat diets can provide essential fatty acids and enough protein for muscle building and regeneration.
There are several sources with a high content of healthy fat and high biological value protein, such as bluefish and coconut meat. This food group can provide the necessary nutrients to build muscles.
Diets based on high fat intake such as the ketogenic diet, have shown many benefits in athletic performance. Its main benefits are to give an energy boost and provide the necessary nutrients to build muscle.
The Famous Ketogenic Diet
The ketogenic diet is one of the most effective ways to lose weight that will allow you to eat properly without starving and without a rebound.
Being overweight is one of the main causes of chronic diseases, seriously affecting our society. Losing weight and eating correctly benefits a way to lead a healthier life.
That’s why diets based on science and a conscious way to eat healthily have emerged. 
Origins of The Ketogenic Diet
The ketogenic diet was devised by Russel Wilder in 1921 as a complementary treatment for epilepsy. During this time the ketogenic diet gained popularity in the medical world as a complementary therapy to treat children with epilepsy.
In recent years, the ketogenic diet has resurfaced as an effective weight loss formula without the need to comply with strict calorie counting regimens, being free to eat generous portions of meats (protein) and healthy fats.
How Does The Ketogenic Diet Work?
The ketogenic diet is based on replacing glucose with ketone bodies as a source of energy.
Glucose is the main source of energy in the body, except when on the keto diet. The consumption of carbohydrates provides the necessary elements for the formation of glucose.
Traditional diets are based on the consumption of 200 grams to 400 grams of carbohydrates daily. Whereas, the ketogenic diet limits this consumption to a maximum of 50 grams daily, to promote ketosis and control the release of insulin.
The limited consumption of carbohydrates in the ketogenic diet helps regulate insulin secretion, and this hormone is responsible for the metabolism of glucose for energy and lipogenesis.
Lipogenesis is a metabolic process of fatty tissue formation from excess glucose (excess of energy). 
During ketogenesis the stimulation of insulin secretion is completely low, due to low blood glucose levels. Thereby reducing the stimulus for the storage of fat and glucose (decreases the formation of adipose tissue or body fat).
What is the Science Behind The ketogenic Diet to Get More Energy?
The ketogenic diet is based on limiting carbohydrate consumption, depleting blood glucose and all its reserve forms, such as gluconeogenesis and glycogen.
This controlled metabolic process can provide you with more energy than other traditional diets.
Gluconeogenesis occurs when there are low blood glucose levels, and is a mechanism to obtain the energy necessary for the functioning of the body.
This process is the alternative production of glucose in the body, with alternative compounds to carbohydrates, such as alanine.
Alanine is an amino acid obtained from proteolysis (degradation and loss of muscle mass). 
Low carbohydrate intake also helps lower glycogen, a reserve of energy stored primarily in the muscles.
After depletion of glycogen and limiting gluconeogenesis (alternative ways of obtaining glucose), begins the main metabolic change of the ketogenic diet, ketosis.
Ketosis is a metabolic change of the organism to obtain energy from the ketone bodies instead of glucose.
These compounds are produced from lipids (fats), so it is important to highlight the high consumption of fats in the ketogenic diet.
During the first phase of the ketogenic diet, you may notice tiredness, weakness or dizziness.
This is due to the metabolic changes that are occurring in your body.
Glucose levels are decreasing due to low carbohydrate intake, and glucose reserve sources are being depleted.
But there is no reason to worry, because ketogenesis also begins, which is a new healthy way to get energy. 
These unwanted effects are often called “keto flu“.
The keto flu can be shortened or eliminated by taking this supplement containing ketones.
The Energy Boost of The Ketogenic Diet vs Paleo Diet
The Paleo diet is based on the same feeding style of the Paleolithic era, prioritizing the consumption of meats, and complex carbohydrates.
The way to get energy in the paleo diet is different from the ketogenic diet.
Although in the paleo diet, mainly foods with a low glycemic index are consumed, the way of obtaining energy is similar to most traditional diets.
The paleo diet can be beneficial for losing weight and eating healthy, but the ketogenic diet offers an optimal way to get energy, ketosis. 
The High Fat Diet Benefits of The Ketogenic Diet vs Traditional Diets
Most diets involve a strict regime of calorie and macronutrient counting. As well as increasing the risk of regaining the weight loss in a short time, due to decreased muscle mass and metabolic rate (rebound effect).
The need to change the traditional way of losing weight and developing diets, has forced the emergence of a new way of dieting and properly nourishing the body, such as the ketogenic diet.
The ketogenic diet is mainly based on high fat consumption, moderate protein consumption, and limited carbohydrate consumption.
The macronutrient adjustment of the ketogenic diet is approximately 70% fat, 25% protein and 5% carbohydrates.
For this reason, on a 2000kcal based diet, the daily carbohydrate consumption should be limited to only 20 or 50 grams.
How Are Ketone Bodies Formed and What Is Their Importance?
Ketone bodies will be the new way to provide energy to the body’s cells and tissues during ketosis. 
Ketogenesis is mainly based on the breakdown of fats to produce ketone bodies. The decomposed fatty acids are metabolized into acetoacetate, and then they become simple compounds.
Such as beta-hydroxybutyrate and acetone, the two basic ketone bodies for energy production.
The ketogenic diet must be designed to obtain ketogenesis safely without altering the functioning of the organism, which is also called nutritional ketosis.
This metabolic process, obtained under a ketogenic diet plan designed according to your nutritional requirements, is considered quite safe.
Nutritional ketosis, perfectly obtained from a ketogenic diet plan based on your nutritional needs, is different from keto acids.
Keto acids are a hormonal imbalance harmful to your health. Where ketone bodies are produced in large quantities, altering the physiological pH of the blood (ketoacidosis).
Benefits of Ketone Bodies to Get More Energy and Lose Weight
Ketone bodies can easily be used by most body cells to obtain energy. Such as the heart, muscle tissue, kidneys and mainly brain cells.
Ketone bodies can easily cross the blood-brain barrier to provide the necessary energy to brain cells.
Brain cells have a special affinity for ketone bodies (unlike glucose).
So one of the main benefits of the ketogenic diet is to improve brain performance, and provide greater mental clarity and energy.
The ketogenic diet can provide you with a great source of energy in addition to helping you lose weight. Although you will feel weak in the first phase, during ketosis you will recover the vitality and energy necessary for daily life.
Ketone bodies also increase the production of adenosine triphosphate (ATP) as compared to glucose; this compound works as a “super fuel.”
The yield of the ketone bodies is greater than glucose.
For example, 100 grams of acetoacetate can provide you with up to 9,350 grams of ATP, and 100 grams of beta-hydroxybutyrate can provide you with 10,500 grams of ATP.
That’s almost twice the ATP that can generate from 100 grams of glucose, which is only 7,600 grams of ATP.
The false belief that the ketogenic diet will keep you weak or fatigued due to low carbohydrate intake is false. It is proven that the ketogenic diet can provide the necessary energy for the cells due to the high performance of the ketone bodies.
Importance of High Fat Intake in The Ketogenic Diet
Ketone bodies are produced by the breakdown of fats during ketosis.
So, it is important to increase the consumption of high amounts of fats during the ketogenic diet.
About 55% of the diet should be based on healthy fats, such as monounsaturated and polyunsaturated fats.
Another false belief of the ketogenic diet is to abuse the consumption of saturated fats from refined oils and processed foods.
Consuming saturated fats, refined oils, and other fatty foods may increase the risk of cardiovascular disease and diabetes.
Enjoying the ketogenic diet in a healthy way, implies being intelligent in the quality of food you eat.
It is not enough to limit the consumption of carbohydrates, because high-quality foods should also be included.
Such as healthy fatty acids from olive oil, avocado oil, sesame oil, bluefish, avocado, nuts, peanuts, and seeds. 
The Atkins Diet
Origin of The Atkins Diet
The Atkins diet had its great moment of popularity in 2002, after Dr. Robert Atkins, a US physician published his book Diet Revolution, on how he designed his nutritional plan published in 1972.
Dr. Atkins investigated the effect of reducing Carbohydrate intake to force the body to burn fat for energy.
This diet gained popularity in the population that was willing to limit carbohydrate consumption and to continue eating properly, without starving or counting calories.
How Does the Atkins Diet Work?
The Atkins diet is based on drastically reducing carbohydrate intake to increase portions of healthy fats and proteins.
Traditional diet plans usually reduce fats and recommend increasing the consumption of complex carbohydrates rich in starch.
Carbohydrates are metabolized in the body to produce glucose due to insulin. However, this (insulin) hormone can also increase lipid synthesis (increased body fat).
The Atkins diet was modified to allow extra amounts of carbohydrates to be included in the diet as the weight loss process increases. The Atkins diet is characterized by a gradual increase in carbohydrate intake and mild ketosis.
The initial phase of the Atkins diet can last two weeks. During this time the consumption of carbohydrates should be restricted to less than 50 grams per day, prioritizing the consumption of fats and proteins.
During the second phase, after the first month, you should gradually increase carbohydrate intake until you reach the target weight.
Carbohydrate intake should gradually increase until you find a point of balance that sustains the target weight.
Does the Atkins Diet Really Work?
Low-carb and high-fat diets, such as the Atkins diet, have shown effectiveness in the weight loss process. The resulting nutritional ketosis has numerous benefits for weight loss.
Although carbohydrate consumption is limited, protein can also provide the necessary energy. High-protein foods can also increase feelings of satiety, reducing anxiety about eating. 
Atkins Diet vs Paleo Diet: What Is the Best Option To Burn Fat?
Traditional diets that include regular carbohydrate consumption such as the paleo diet, need long hours of physical exercise to burn fat.
To burn fat in a traditional diet plan (including paleo), you need to do at least 30 minutes of cardio and resistance exercises, to deplete muscle glycogen stores.
After these glucose stores are depleted, the body will start using fats for energy.
The Atkins diet and the ketogenic diet, simplifies the fat burning process, by limiting carbohydrate consumption. Which will also quickly deplete muscle glycogen stores.
Although the Paleo diet stimulates a healthy way of eating, such as avoiding processed and refined foods, it still includes regular carbohydrate intake.
The Atkins and ketogenic diet simplify the process of weight loss and fat burning.
Is The Atkins Diet Safe?
Mild ketosis caused by low carbohydrate intake is different from ketoacidosis, a dangerous condition that alters the pH of the blood.
Ketoacidosis is a special condition caused by the excessive production of ketone bodies. This process mainly affects diabetics who cannot control their insulin and glucose levels in the body.
The Atkins diet and the ketogenic diet are safe due to the process of nutritional ketosis, these eating plans are designed to produce the ketone bodies needed for energy.
It is likely that during the first phase of the Atkins diet, that you suffer from some of the symptoms of metabolic changes, these are:
- General discomfort
- Fatigue or tiredness
Is It Healthy To Follow The Atkins Diet?
The Atkins diet is based on totally different habits than traditional diets. Which is why many professional nutritionists have stopped recommending this diet.
The main concern of the nutritionist is how to follow this diet because of how rigorous it can be.
Another risk of this diet is the high consumption of red meat with a high content of saturated fats, increasing the risk of cardiovascular diseases.
Studies have been conducted on the effect of the Atkins diet in patients. Although it has shown a positive effect on weight loss, the quality of fats included in the diet should be taken care of.
High-fat diets such as the Atkins diet have worried many people due to the increased risk of heart disease and obesity.
However, long-term studies on the Atkins diet suggest that including healthy fats and lean meats would help the process of weight loss and reduce the risk of disease.
Low fiber intake is another cause for concern in the Atkins diet and other low carb diets such as the ketogenic diet.
Fiber is a complex carbohydrate necessary for the functioning of the digestive system, this compound stimulates bowel movements, improving digestion.
A low fiber diet may increase the risk of constipation, indigestion, intestinal gas and bowel cancer.
Fruits and vegetables are the main source of dietary fiber, and are completely restricted in the Atkins diet and ketogenic diet.
Richard says: I eat a few prunes every day to get the fiber I need.
Reducing the consumption of vegetables and fruits can also reduce the intake of vitamins and minerals, although they can be replaced with nutritional supplements.
Other studies have also found that high protein and low carbohydrate diets could alter the balance of intestinal bacteria, this could have consequences on digestion.
Richard says: This is why I take the Sacharomyces Boulardii probiotic.
The Paleo Diet
What Is The Paleo Diet?
The Paleo diet consists of avoiding any food that was not available in the Paleolithic era (before 8,000 BC).
In this way you can make sure to exclude foods processed with chemical preservatives, high amounts of refined flour, sugary drinks and any food that may be harmful to your health. 
The Paleo diet also excludes foods that can be common in any traditional diet, such as grains, cereals, and dairy products.
The benefits of the paleo diet are based on the consumption of 100% real foods, without preservatives, transgenic, organic and natural.
The foods that you can consume in the paleo diet are varied.
This type of diet can be defined as a flexible diet that is not based on a strict calorie count, but foods of high biological quality.
Such as complex carbohydrates, high amounts of fiber, fruits full of vitamins and minerals, and fast-absorbing protein.
What To Eat To Follow A Paleo Diet
The basis of a Paleo-inspired diet should be a vegetable and 70% raw. . These are your allies:
- Vegetables: gives priority to those which do not need cooking.
- Low sugar fruits: they provide energy without ups and downs.
- Fermented: they are easy to digest and favor intestinal health.
- Seeds and nuts: provide protein and fat.
- Sprouts: those of seeds are full of life and nutrients.
- Coconut oil: a great source of healthy fats. Choose it virgin.
- Super extras: add brightly colored foods, rich in antioxidants.
Some foods give you extra energy while also providing sweetness, but you should not abuse them.
Tubers: they are ideal as a source of carbohydrates if you eliminate cereals and legumes, especially if you do sports. Accompany them with healthy fats such as oil, seeds, or avocado to avoid glucose spikes.
Sweet fruits: Some fruits can provide high amounts of sugar unnecessary for the paleo diet.
Delete them from your diet
Dispense with food that inflames the intestines is a good decision.
- Gluten: if necessary, take pseudocereals in small amounts.
- Dairy: Avoid dairy in the paleo diet.
Therapeutic Uses of The Paleo Diet
The therapeutic uses of the paleo diet have several benefits to avoid chronic diseases, but then require a reconsideration of the diet for life.
Two therapeutic applications of the paleo diet are the ketogenic diet and the autoimmune protocol.
Paleo Diet and The Ketogenic Diet
The purpose of the paleo diet is to induce a state similar to ketosis in the body. The body, not having enough glucose, uses stored fat to produce energy.
It is used as support or treatment in obesity, diabetes, autoimmune problems, cancer, and epilepsy.
To follow the ketone diet, it is proposed to eat at least 100 g of medium-chain triglycerides daily; a moderate amount of protein, from 0.8 g to 1.2 g per kg of body weight; and only 25 to 30 g of carbohydrates. Medium-chain fatty acids abound in coconut derivatives, as in their oil.
Paleo Diet: Autoimmune Protocol
It is a diet high in nutrients aimed at improving the condition of the intestines and their permeability. Its goal is to boost the immune system to help people with autoimmune problems.
Irritating foods for the intestine, immunostimulants, and proinflammatory drugs are eliminated for at least 28 days.
This involves avoiding seeds, nuts, cereals and legumes, cocoa, alcohol, coffee, berries, eggs (especially whites), gluten, certain drugs, non-nutritive sweeteners, and additives.
The best foods to eat are vegetables, roots, mushrooms, algae, coconut derivatives, healthy oils and fats, fermented and low glycemic fruits are included. 
Paleo Diet or Keto Diet: Effective Diets to Lose Weight and Stay Healthy
In recent years they have become very popular, especially for weight loss, the Paleo diet and the Ketogenic diet.
Both eating styles are low in carbohydrates (and consequently effective in losing weight or maintaining a healthy one) for different reasons.
Paleo and Keto: Similarities
The popularity of these diets is because more and more studies find that both Paleo and Keto result in reduced levels of triglycerides, blood pressure, glucose and insulin.
All very necessary benefits to prevent all health problems, such as metabolic syndrome, diabetes, hypertension, obesity, and systemic inflammation.
Both diets are beneficial for health compared to the traditional ones that only limit the number of calories.
The similarity that promotes all the above benefits in both dietary approaches is the reduction or elimination of processed foods. Which are high in industrially refined carbohydrates (such as flours).
That is because, these calories are those that promote insulin levels, which in turn, tell the body to store them in a proper way (as fat). Which is precisely the reason why many people want or need to adopt a diet to lose weight.
Paleo vs. Keto: Differences
Although the paleo diet and the keto diet coincide in many aspects, the reality is that they are two different feeding styles.
Primarily, the Paleo diet is a lifestyle that allows you to eat without strict rules, without calorie or carbohydrate counting.
Paleo diet is aimed primarily at those who wish to improve their quality of life and health by eating properly.
The Paleo diet has a very important benefit, it is easy to follow and sustain in comparison to the ketogenic diet.
The ketogenic diet is a very complex diet that must be strictly followed to enjoy its benefits.
However, the ketogenic diet has the main benefit of allowing you to lose weight in a short time.
This diet is aimed primarily at those who are obese or patients who need to lose weight quickly to have surgery.
Paleo Diet vs Keto Diet: Carbohydrates As An Energy Source
The main difference between Paleo and Keto is that the Paleo eating style does not stop using carbohydrates as an important source of energy for the body.
This means that it (paleo) is not about extremely lowering the glucose levels we consume in food.
Thus, a paleo dish can consist of between 30% and 50% carbohydrates. Although none of these carbohydrates will be processed flours or sugars or foods with artificial additives, which makes it healthy in many ways.
The main basis of the Paleo style is to consume as close to what our ancestors ate before the adoption of agriculture, and especially before the industrialization of food.
And an important part was carbohydrates from fruits, vegetables, and tubers, especially in times of shortage of food from hunting.
In contrast, the Keto Diet only allows a maximum of 10% carbohydrates in the food, but preferably 5% or less.
This means that the majority of a ketogenic dish is made up of fat (70% or more) and protein (the rest).
This is because a ketogenic diet has a specific objective: that the body gets most of its energy from the metabolism of fatty acids (ketones).
Dairy products in Paleo and Keto
The Paleo style does not allow the consumption of dairy products for a simple reason: evolutionarily we do not need cow’s milk for growth.
The Paleo diet excludes the consumption of milk and any dairy derivative because it is not considered necessary.
Whereas, the Keto diet permits cheese, high fat yogurt, butter, whipped cream and sour cream.
Choose the Diet That Best Suits Your Needs
If you want or need to lose weight: Keto is your first choice.
However, the detail is that to function effectively, a ketogenic diet must be done well, respecting the types of food and the amounts of macronutrients necessary to maintain metabolism in ketosis. But if you succeed, you will lose weight quickly.
By these characteristics, Keto is more useful for dedicated and self-disciplined people.
It is especially effective if you need to give up your bad craving’s habits of carbohydrate-rich foods (such as candy or flour). As it will force you to eliminate them, and get used to your body not needing them anymore.
Instead, as we mentioned, Paleo is a flexible food style, and more a lifestyle than a diet.
If you are not a person focused on the details of body composition and percentages of macronutrients, but you want to adopt a healthier and more natural diet, Paleo is your best option.
But you won’t lose that extra weight so fast.
Start eating healthy today: the ketogenic diet, Atkins diet, and paleo diet have proven beneficial for your health. Depending on your goals, you can choose the one that suits your needs.
The important benefits of each diet that can be highlighted are: Healthy weight loss decreased the risk of chronic diseases, such as cardiovascular diseases, diabetes, hypertension, and intestinal diseases.
How To Get The Most High Fat Diet Benefits With The Least Effort
Richard says: High on the list of high fat diet benefits, is the possibility to actually heal the body, instead of just medicating your symptoms. So, get started.
The Keto vs Paleo vs Atkins debate is stupid. One is not better than the other, depending upon how you want to live.
I have chosen to combine the best of all three “diet” food plans. I came about this quite naturally over the years as I experimented with what I ate, in order to stay healthy.
First I ate only what would be somewhat paleo, by eating raw organic foods as much as possible. This removes much of the toxins from the Standard American Diet (SAD).
When your body isn’t fighting toxins it will be healthier, and you will be happier.
It wasn’t until I was in my 60’s that I picked up part of the Atkins diet. I did that by reducing the amount of fruit and carbohydrates that I was eating.
Both of those contain a lot of sugars that turn into glucose. Which has to be burned off before you can enter into ketosis and burn off your fat.
That took a couple months to change my habits. I was going into, and out of, ketosis during that time, and I had the so-called “keto flu” several times. Nothing serious, just a little sluggish.
I was still eating enough food for three people every day. Just as I had been doing for my whole life. But now, I wasn’t getting as much physical exercise and I began gaining weight. Which I had NEVER had a problem with before.
So, I learned about the keto diet and cut my fruit and vegetable consumption by 80%. In addition to that, I started intermittent fasting.
Which means that I only ate food during an eight hour period each day. The rest of the day I only drank water.
By the end of the first week I found myself easily not eating for 16-18 hours per day. That’s because I was in ketosis and burning off fat, by turning it into ketones. Those ketones are rocket fuel for the body.
During that time the weather was nice outside and I went for a 2 or 3 mile FAST walk. By the time I got home it had been 18-19 hours since I had eaten, and I felt great.
I really wasn’t hungry, and my brain was sharp. So, I took a shower and then ate.
Richard’s Semi-Keto Food Plan For A Long Healthy Life
If you want the same high fat diet benefits I’m getting, then start eating the standard Keto food plan. For me, that is mostly high quality high fat foods, a few prunes, a small bowl of mixed berries, and a small bowl of mixed vegetables.
I eat a lot more fatty meat protein than the keto diet allows. That’s because it’s fast and easy food to eat, and I enjoy it.
Besides, you need the protein to maintain your muscles. However, I’m not worried that I might get some kind of heart disease from over consumption.
That is partly because of the berries, various supplements I take, and other lifestyle habits. Keep reading these articles on Full Stride Health and you will learn more about those things.
Also, you should know that I eat at a buffet restaurant once a week. I pig out and eat anything I want, because I enjoy it. However, eating too much will pull you out of ketosis, and your energy levels will drop for several hours while you digest all that food.
The high fat diet benefits you get from the keto food program is absolutely worth the effort – you will feel like a new person.
Keto diet supplements can make the Keto diet easy and fast.
The keto diet can also treat Alzheimer’s & Parkinson’s diseases.