Keto Thanksgiving Recipes That Will Make You Forget You’re On A Diet

 

If you're following a keto diet—or any diet, really—the holidays can be a stressful time. But turkey and green beans don't have to be the only thing on your plate...there are plenty of keto-friendly Thanksgiving recipes to add to the table, from bacon-wrapped carrots to cauli stuffing to a keto-friendly pumpkin pie for dessert. And if you're in need of gluten-free Thanksgiving recipes, we've got those too!

Keto Pumpkin Muffins With Cream Cheese Filling:

The recipe name says it all. These are high in fat and low in carb, and even your kiddos will be licking their fingers after one of these for dessert. Are you drooling yet?

Cream Cheese Filling:

• 6 ounces cream cheese, softened
• 3 tablespoons powdered erythritol
• 1 tablespoon heavy cream
• ½ teaspoon vanilla extract

Pumpkin Muffins:

• 2 cups almond flour
• ½ cup erythritol
• ¼ cup unflavored whey protein powder
• 2 teaspoons baking powder
• 2 teaspoons pumpkin pie spice
• ½ teaspoon salt
• 2 large eggs
• ½ cup pumpkin puree
• ¼ cup butter, melted
• ¼ cup unsweetened almond milk
• ½ teaspoon vanilla extract

Per serving: 217.14 calories, 19.47 g fat, 3.56 g net carbs, and 7.65 g protein

Garlic And Bacon Brussels Sprouts:

Now for your veggie side dish inspo. This flavorful blend of Brussels sprouts, bacon, and onions is a guaranteed success for the holidays, and totally keto-compliant.

• 1 pound Brussels sprouts
• 7 slices bacon
• 1/3 medium onion
• ½ cup chicken broth
• 1 tablespoon olive oil
• 1 tablespoon butter
• 2 teaspoons minced garlic
• Pinch of salt
• Pinch of pepper

Per serving: 254 calories, 17.08 g fat, 10.12 g net carbs, and 12.47 g protein

Dairy-Free Keto Chocolate Silk Pie:

You didn't think we'd send you off to your feast without a chocolate option, right? This dairy-free pie will melt in your mouth—and your family will have no clue it's (gasp!) low-carb.

• 2 (13.5-ounce) cans chilled coconut milk, liquid discarded
• 1/2 cup almond butter
• 1 teaspoon vanilla extract
• 1/4 cup granulated erythritol
• 4 ounces low-carb dark chocolate
• 1 cup almond flour
• 2 tablespoons coconut flour
• 2 tablespoons granulated sweetener
• 1 teaspoon xanthan gum
• 1/2 teaspoon sea salt
• 2 tablespoons ghee
• 1-2 tablespoons water
• 2 tablespoons slivered almonds, to garnish

Per serving: 421 calories, 41.31 g fat, 6.6 g net carbs, and 8.7 g protein.

When you’re on the keto diet, the holidays can be tricky (pie, boozy punch, and stuffing, I'm looking at you). But going low-carb doesn't mean you can't feast. Keto Thanksgiving recipes are totally a thing.

Let’s get this out of the way first: If you’re going to a loved one’s house for Thanksgiving, you’ll probably only be able to eat the turkey. Womp, womp. Many seemingly low-carb dishes like green bean casserole or gravy are made with flour, which adds too many carbs for the keto diet (sorry, folks).

Your fix: BYO. Make a couple of side dishes (or keto dessert!) at home to take with you—or go all out and host a keto Thanksgiving on your own. You can make all the traditional dishes, but with keto-compliant ingredients, says Los Angeles-area dietitian Sarah Jadin, R.D., of Keto Consulting, LLC. (She’s even crafted a full keto Thanksgiving meal for under 20 grams of carbs!) “There’s a substitute for everything,” she says.

In fact, there are so many keto-friendly recipes you can try, as long as you’re willing to get a little creative. A few general tips for making your Thanksgiving keto-friendly: Swap out mashed potatoes for mashed cauliflower, nix adding any flour to thicken recipes like green bean casserole or creamed spinach, and load up on the low-carb veggies like Brussels sprouts, spaghetti squash, and mushrooms.

Oh, and a word on booze: Jadin says if you do opt for an alcoholic drink, go for a pure distilled spirit (plain vodka, for instance) mixed with a splash of diet soda or tonic. A dry wine is another option. And, stick to a glass or two—max. “Alcohol tends to affect people on a keto diet sooner and harder compared to people eating a general diet,” she says.

And you didn't think you'd have to start from scratch, did you? Here are 3 keto Thanksgiving recipes to put on your menu.

IF YOU WANT MORE RECIPES 

What are the benefits of keto diet?

 

 

Over the past several years, I have performed in-depth research on different diets that are popular for their claimed health-boosting and weight-loss benefits. The keto diet is among them.

To give you a quick overview, the keto diet is short for the ketogenic diet. In general, the keto diet is composed of 75% good fats, 20% protein, and 5% carbs. There are a few variations of the keto diet (like high-protein keto diet), but this is generally the standard macronutrient ratio needed in order to achieve ketosis.

Ketosis is the key to the keto diet. Ketosis is a normal metabolic process characterized by increased ketone production. Ketones are a form of energy that is alternative to carbohydrates. Carbohydrates break down into glucose, which are easy for the body to use, but can also be problematic when over-consumed, like they are in the Standard American Diet (SAD).

To understand if the keto diet is considered healthy, first, let’s take a step back to understand ketosis - since misunderstandings are often the root of the criticism of the keto diet.

This is what I have found in my research about the potential health benefits of the keto diet with links to relevant research:

1.      Promotes weight loss: While a low-fat diet is often recommended for weight loss, but research shows that a high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies.

2.      Lowers risk factors for disease: These risk factors include high blood sugar and insulin levels, high cholesterol, and high triglycerides, among others.

3.      Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein are likely protective against the loss of muscle mass.

4.      Lowers the risk of type 2 diabetes: Excess fat is linked to metabolic disorders like type 2 diabetes, and weight loss spurred by the keto diet can help to lower risk factors..

1.      Helps to control type 2 diabetes and other metabolic disorders: If you have diabetes, you may be turning to the ketogenic diet as a way to control your insulin and glucose levels. Early research shows that the ketogenic diet can help you significantly improve insulin sensitivity levels. One study even shows that some diabetes patients were able to stop taking their diabetes medication altogether while on the keto diet.

2.      May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet is an effective alternative therapy for malignant brain cancer). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet help to slow tumor growth.

3.      Improves symptoms of Parkinson’s disease and Alzheimer’s disease: The ketogenic diet may help to reduce the symptoms and slow the progression of degenerative brain diseases like Alzheimer’s disease and Parkinson’s disease.

4.      Helps treat factors causing polycystic ovarian syndrome (POS): POS is the most common cause of infertility among women. One of the aggravating factors of POS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for POS.

5.      Boosts recover from brain diseases: Initial animal studies show that the keto diet may boost the recovery of young people who have experienced traumatic brain injuries).

6.      Reduces the severity of acne: One of the factors that can increase your risk of acne is high insulin levels in the blood. Since the ketogenic diet doesn’t allow you to eat sugar or processed foods, which up insulin levels, it may help to improve the appearance of acne.

For most people, the ketogenic diet could offer significant health benefits.

The two main worries of health and nutrition specialists are the following:

1.      People follow the keto diet without consulting a specialist first

2.      The keto diet has not been around long enough to understand its long-term effects

 

 

There are logical responses to both of these concerns and they are directly connected. Research, even if it is relatively new, is on the side of the ketogenic diet. But it is true that an unbalanced keto diet (or any unbalanced diet, for that matter) could have detrimental effects.

For that reason, it is important to:

1.       Get a general medical check-up to make sure you are in good health to follow a restrictive diet.

2.      Consult with a registered dietician who is a specialist in the ketogenic diet to guide you on how to build a well-balanced ketogenic diet that fills all of your nutrient needs.

Once you check these off of your list, you will very likely be able to reap the benefits of the ketogenic diet for your health.

What has the keto diet taught you?

I really like this question because I think it’s very important to learn from your experiences, especially when it comes to nutrition and health. I have put myself through numerous diets and I’ve successfully lost weight on many, gained muscle mass on many and I’ve also horribly gained weight after many too.

Extreme Diets and the results are usually temporary as they are difficult to maintain for long term and the key is to find a balanced way of eating all the food groups so that this plan can become a lifestyle.

Focusing on what I’ve learned from the Ketogenic Diet, the biggest realization for me was that healthy fats are a very crucial nutrient in your diet for weightloss and I really learned to let go of the fear of eating fats. Marketing of low fat and reduced fat products in the health industry has been going on for years now and I didn’t realize how much of a health scam some of these products are until I put myself through the keto diet. I learned how processed those products are and how almost all low fat and fat free foods are much higher in carbohydrates than the whole versions. Once fat is removed from food a lot of the nutrition is also removed and replaced with some form of carbohydrate.

Healthy fats are very important for a balanced diet and include; Monounsaturated fatty acids (found in plant foods such as nuts and avocados), polyunsaturated fatty acids (found in fatty fish like salmon and mackerel) and even saturated fats (studies show that there is no correlation between saturated fats raising LDL cholesterol and heart disease, however many doctors still recommend moderately eating saturated fats). These essential fats are important for making necessary hormones and are vital for absorbing fat soluble vitamins. Therefore following a low fat diet can result in a lowered immune system as well as bone health, skin, hair and nails.

Another huge point I learned from dieting in general is how carbohydrates really affect the human body and many metabolic processes. Carbohydrates cause an increase in insulin and store glucose as glycogen in the liver and muscle cells. Refined carbohydrates are typically high in sugar and low in fiber, which results in an even greater insulin spike and can result in filling up all your glycogen stores and therefore some fat cells. Every gram of carbohydrate stored in the body as glycogen results in 2–3 grams of water being retained in the body as well. That is why significant water retention occurs after a large quantity of carbs are consumed, as well as the water retention that comes with the high amount of sodium in many refined carbohydrates. However I also learned that complex carbohydrates are an important part of a balanced diet and provide significant energy for physical activity and concentration. Complex carbohydrates are also high in fiber, which aids in digestion and also promotes feeling full for a longer amount of time. Removing refined and simple carbohydrates is definitely beneficial for a persons health and weightloss success but severly limiting complex carbohydrates too can cause lethargy and a decrease in physical and mental performance. After really struggling at school and constantly being exhausted I learned that not all carbohydrates are evil, just the ones that have a ton of added sugar, no fiber and all the other gibberish looking ingredients on the packaging.

The first two photos are before and after examples of myself after just two days of heavy carbohydrate and fat binging for the HCG diet... carbohydrates should not be included for the fat loading portion of the HCG diet, especially not simple carbs, but I was an extreme exercise bulimic at the time and craved to do both.

In the first photo I was on more of a plant based diet that was high in protein, moderate fat and lower in carbohydrates. My body fat percentage was at 8%, which is way too low for a female and not healthy. I wish I hadn’ felt the need to test the HCG diet on myself but I don’t like to sell anything diet related to patients at the office I work at without trying the diet myself. (Excuse the wine glass… I was celebrating completing my final exams)

The above after photo shows just how much water the muscle cells can hold after a significant increase in carbohydrate consumption.

Another thing I learned is that although polyunsaturated fatty acids are healthy many people consume too much Omega-6 fatty acids (found in vegetable oils, dairy, pork and beef). A high consumption of Omega-6 can cause a significant increase in inflammation and its been studied to even cause depression. On the other hand increasing omega-3 fatty acid consumption reduces inflammation, enhances memory and decreases joint problems. Therefore it is recommended to replace your protein in meals with salmon or other fatty fish a couple times a week in order to increase Omega-3.

Over all I have learned so much from dieting, and sadly I have learned even more from the eating disorders I developed from the excessive dieting and the extremes I have pushed myself through. One day when I am fully recovered I plan on sharing my full detailed story and photos from my experience with binge eating disorder, bulimia and anorexia.

Here is a photo at my worst point with my physical health after years of dieting. This photo was about 8 months after I successfully lost weight on the ketogenic diet, and I was horribly depressed that I gained it all back and more. I was put on numerous different antidepressants and other medication for binge eating disorder and bulimia because I began heavily binging processed carbohydrates due to insatiable cravings for anything and everything sweet. I think these cravings had a lot to do with the months of extreme carb restricting I did.

The greatest thing I have learned from all my years of excessive dieting is to love and accept yourself for who you are and not how you look, letting go of perfectionism and allowing yourself to find balance and moderation with food and exercise.

This final picture is how I looked 3 years ago BEFORE I started experimenting with all the different diets and completely eliminating food groups. This was when I had a balanced/moderate plan of eating and exercise routine. This is also when I felt the best.

I apologize for the excessive answer but I’ve been looking forward to writing it all week. Hopefully my photos don’t offend anyone but I’ve learned pictures are really worth a thousand words. I really want others to learn from my nutrition mistakes that were painful, damaged my health and that I am still in the process of recovering from two years later. If I could save anyone else from pushing their own bodies and themselves too far then all of it was possibly worth it.

What are the benefits of keto diet?

Over the past several years, I have performed in-depth research on different diets that are popular for their claimed health-boosting and weight-loss benefits. The keto diet is among them.

To give you a quick overview, the keto diet is short for the ketogenic diet. In general, the keto diet is composed of 75% good fats, 20% protein, and 5% carbs. There are a few variations of the keto diet (like high-protein keto diet), but this is generally the standard macronutrient ratio needed in order to achieve ketosis.

Ketosis is the key to the keto diet. Ketosis is a normal metabolic process characterized by increased ketone production. Ketones are a form of energy that is alternative to carbohydrates. Carbohydrates break down into glucose, which are easy for the body to use, but can also be problematic when over-consumed, like they are in the Standard American Diet (SAD).

To understand if the keto diet is considered healthy, first, let’s take a step back to understand ketosis - since misunderstandings are often the root of the criticism of the keto diet.

This is what I have found in my research about the potential health benefits of the keto diet with links to relevant research:

1. Promotes weight loss: While a low-fat diet is often recommended for weight loss, but research shows that a high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies.
2. Lowers risk factors for disease: These risk factors include high blood sugar and insulin levels, high cholesterol, and high triglycerides, among others.
3. Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein are likely protective against the loss of muscle mass.
4. Lowers the risk of type 2 diabetes: Excess fat is linked to metabolic disorders like type 2 diabetes, and weight loss spurred by the keto diet can help to lower risk factors..
5. Helps to control type 2 diabetes and other metabolic disorders: If you have diabetes, you may be turning to the ketogenic diet as a way to control your insulin and glucose levels. Early research shows that the ketogenic diet can help you significantly improve insulin sensitivity levels. One study even shows that some diabetes patients were able to stop taking their diabetes medication altogether while on the keto diet.
6. May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet is an effective alternative therapy for malignant brain cancer). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet help to slow tumor growth.
7. Improves symptoms of Parkinson’s disease and Alzheimer’s disease: The ketogenic diet may help to reduce the symptoms and slow the progression of degenerative brain diseases like Alzheimer’s disease and Parkinson’s disease.
8. Helps treat factors causing polycystic ovarian syndrome (POS): POS is the most common cause of infertility among women. One of the aggravating factors of POS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for POS.
9. Boosts recover from brain diseases: Initial animal studies show that the keto diet may boost the recovery of young people who have experienced traumatic brain injuries).
10. Reduces the severity of acne: One of the factors that can increase your risk of acne is high insulin levels in the blood. Since the ketogenic diet doesn’t allow you to eat sugar or processed foods, which up insulin levels, it may help to improve the appearance of acne.
    
    

For most people, the ketogenic diet could offer significant health benefits.

The two main worries of health and nutrition specialists are the following:

1. People follow the keto diet without consulting a specialist first
2. The keto diet has not been around long enough to understand its long-term effects

There are logical responses to both of these concerns and they are directly connected. Research, even if it is relatively new, is on the side of the ketogenic diet. But it is true that an unbalanced keto diet (or any unbalanced diet, for that matter) could have detrimental effects.

For that reason, it is important to:

1. Get a general medical check-up to make sure you are in good health to follow a restrictive diet.
2. Consult with a registered dietician who is a specialist in the ketogenic diet to guide you on how to build a well-balanced ketogenic diet that fills all of your nutrient needs.

Once you check these off of your list, you will very likely be able to reap the benefits of the ketogenic diet for your health.

Which diet results in faster weight loss ~ Keto or Paleo?

There's no shortage of trendy diets out there, some of which are more legitimate than others. The sheer volume of weight loss methods on the internet, however, makes it difficult to keep track, let alone tell which ones are legit and which ones are bogus.

On the surface, the Keto diet and the Paleo diet, two of the most popular diets out there, seem pretty similar. Both are low-carb plans that don't allow you to eat some of your favorite foods, such as cookies, pizza, and cereal. But there are actually some pretty important differences between the two diets that you should know, so you can figure out if either of them are right for you.

To help you sort out the nuances of each diet, we chatted with registered dietitian Kristen Kizer, M.S., RD, LD, of Houston Methodist Hospital in Texas.

What is the Paleo Diet?

The Paleo Diet focuses on foods that are high in protein, low in carbs, and rich with fiber. There's a strong emphasis on meat, fruits, and vegetables — basically, anything our ancestors would have consumed more than 10,000 years ago during the Paleolithic era. (There's actually some truth to this: in July 2018, when researchers identified the stomach contents of the 5,300-year-old mummy Otzi, they found that his last meal was high-fat and contained "animal and plant remains," making it pretty Paleo-friendly.)

Because hunter-gatherers like Otzi had limited technology, obviously things like frozen pizza aren't allowed on the diet. But many foods that are considered healthy, like whole grains and legumes, are also not allowed.

What is the Ketogenic Diet?

TED CAVANAUGH Like the Paleo Diet, the Keto Diet is low in carbs. But the primary goal of the Keto Dietis to put your body into a state of ketosis, which is when your body uses fat instead of carbohydrates as its primary energy source. When your body enters ketosis, fat travels to the liver and makes an acid called ketones, which enter your bloodstream and are converted into energy. For your body to enter ketosis, a good percentage of your calories (generally, somewhere between 60-80%, according to keto experts) needs to come fromfats (this is why people frequently associate the Keto Diet with foods like bacon, even though most nutritionists say it's better to eat healthier items like avocados, nuts and seeds, eggs, and lean meats). The idea is that all of that fat-burning will help you lose weight, says Kizer. Which diet is more restrictive? The Paleo Diet: Essentially, all grains, legumes, dairy, refined sugar, potatoes, processed foods, refined vegetable oils, and salt (yes, you read that right), are off-limits on the Paleo Diet. So what's left? Grass-fed meat, seafood, fresh fruits and vegetables, eggs, nuts and seeds, and certain oils like coconut, avocado, and olive oils. A paleo-friendly dinner might include grilled chicken with steamed vegetables, avocado and fruit. The Keto Diet: If you think paleo is rigid, keto is even less flexible. Because only about 10% of your daily diet can come from carbs, that means you can only eat very limited amounts of even healthy foods that have natural sugars, such as certain fruits and vegetables, Generally speaking, dieters are advised to eat between 20-30 grams of carbohydrates per day in order to maintain ketosis. To put this into perspective, a quarter cup of steel cut oats has 29 grams of carbs and a banana has roughly 27 grams of carbs. So if you have a few bites of oatmeal or a small piece of fruit, whoops! That's your carb intake for the day. The winner: Paleo."Paleo definitely gives people more flexibility," says Kizer. People are free to eat starchy vegetables and fruit, as well as foods rich in healthy fats like avocados. Which diet is easier to stick to in the long run? What differentiates a fad diet from a healthy one is whether you can maintain your health and keep the weight off in the long run. So where do Paleo and Keto stack up? The Paleo Diet: Because this diet doesn't require you to maintain ketosis, there's no need to weigh your food, as some do on the Keto Diet; nor do you have to closely monitor your carbohydrate intake. Plus, most people think of Paleo as a lifestyle rather than a diet, according to Kizer, so it's easier to stick to in the long run. The Keto Diet: Eating a banana or too many nuts could knock you out of ketosis, which makes tracking your food intake necessary to stay on track for your weight loss goals. "Keto caters to people who are diligent," says Kizer. For this reason, most people go in and out of ketosis because they have a hard time sticking with the diet. "Sometimes people try and teeter into it and they won’t lower their carbohydrates enough," registered dietitian Melanie Boehmer of Lenox Hill Hospital previously told MensHealth.com. Plus, Kizer says, people usually jump on the keto bandwagon to lose weight, so they rarely attempt to stay in ketosis forever. The winner: Paleo. Bacon or no bacon, Paleo is a less labor-intensive diet, which makes it easier to stick to in the long run. Which diet has worse side effects? The Paleo Diet: It's common to feel lethargic as your body adjusts to the low-carb Paleo Diet. However, your energy levels will typically be restored within a few weeks. Additionally, “while the paleo diet has plenty of protein and fiber, it is sorely lacking in calcium and vitamin D, mainly because of the omission of dairy products,” Roger Adams, Ph.D., founder of Eat Right Fitness, previously explained to Men's Health. Over time, this could weaken your bones and immune system, which makes it important to eat plenty of calcium-rich (and paleo-friendly) foods like broccoli and dark leafy greens. The Keto Diet: The extremely low level of carbs on the Keto Diet can cause what's known as the keto flu, which causes headaches, nausea, muscle cramping, and fatigue. Like the Paleo Diet, these unpleasant side effects generally subside after a few weeks. Drinking plenty of water and getting a full night's sleep should help. As with paleo, doing keto for more than a few weeks could lead to nutrient deficiencies according to Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia . He says lack of fiber is the biggest concern for keto fanatics, who may experience constipation. But it's possible to get fiber by eating lower-carb vegetables like broccoliand chia seeds. The winner: The Paleo Diet. Both come with some unpleasant side effects, but Yurechko doesn't advise sacrificing fiber to try keto in the long run.

TED CAVANAUGH

Like the Paleo Diet, the Keto Diet is low in carbs. But the primary goal of the Keto Dietis to put your body into a state of ketosis, which is when your body uses fat instead of carbohydrates as its primary energy source. When your body enters ketosis, fat travels to the liver and makes an acid called ketones, which enter your bloodstream and are converted into energy.

For your body to enter ketosis, a good percentage of your calories (generally, somewhere between 60-80%, according to keto experts) needs to come fromfats (this is why people frequently associate the Keto Diet with foods like bacon, even though most nutritionists say it's better to eat healthier items like avocados, nuts and seeds, eggs, and lean meats). The idea is that all of that fat-burning will help you lose weight, says Kizer.

Which diet is more restrictive?

The Paleo Diet: Essentially, all grains, legumes, dairy, refined sugar, potatoes, processed foods, refined vegetable oils, and salt (yes, you read that right), are off-limits on the Paleo Diet.

So what's left?

Grass-fed meat, seafood, fresh fruits and vegetables, eggs, nuts and seeds, and certain oils like coconut, avocado, and olive oils.

A paleo-friendly dinner might include grilled chicken with steamed vegetables, avocado and fruit.

The Keto Diet: If you think paleo is rigid, keto is even less flexible. Because only about 10% of your daily diet can come from carbs, that means you can only eat very limited amounts of even healthy foods that have natural sugars, such as certain fruits and vegetables,

Generally speaking, dieters are advised to eat between 20-30 grams of carbohydrates per day in order to maintain ketosis. To put this into perspective, a quarter cup of steel cut oats has 29 grams of carbs and a banana has roughly 27 grams of carbs. So if you have a few bites of oatmeal or a small piece of fruit, whoops! That's your carb intake for the day.

The winner: Paleo."Paleo definitely gives people more flexibility," says Kizer. People are free to eat starchy vegetables and fruit, as well as foods rich in healthy fats like avocados.

Which diet is easier to stick to in the long run?

What differentiates a fad diet from a healthy one is whether you can maintain your health and keep the weight off in the long run. So where do Paleo and Keto stack up?

The Paleo Diet: Because this diet doesn't require you to maintain ketosis, there's no need to weigh your food, as some do on the Keto Diet; nor do you have to closely monitor your carbohydrate intake. Plus, most people think of Paleo as a lifestyle rather than a diet, according to Kizer, so it's easier to stick to in the long run.

The Keto Diet: Eating a banana or too many nuts could knock you out of ketosis, which makes tracking your food intake necessary to stay on track for your weight loss goals. "Keto caters to people who are diligent," says Kizer.

For this reason, most people go in and out of ketosis because they have a hard time sticking with the diet. "Sometimes people try and teeter into it and they won’t lower their carbohydrates enough," registered dietitian Melanie Boehmer of Lenox Hill Hospital previously told MensHealth.com.

Plus, Kizer says, people usually jump on the keto bandwagon to lose weight, so they rarely attempt to stay in ketosis forever.

The winner: Paleo. Bacon or no bacon, Paleo is a less labor-intensive diet, which makes it easier to stick to in the long run.

Which diet has worse side effects?

The Paleo Diet: It's common to feel lethargic as your body adjusts to the low-carb Paleo Diet. However, your energy levels will typically be restored within a few weeks.

Additionally, “while the paleo diet has plenty of protein and fiber, it is sorely lacking in calcium and vitamin D, mainly because of the omission of dairy products,” Roger Adams, Ph.D., founder of Eat Right Fitness, previously explained to Men's Health. Over time, this could weaken your bones and immune system, which makes it important to eat plenty of calcium-rich (and paleo-friendly) foods like broccoli and dark leafy greens.

The Keto Diet: The extremely low level of carbs on the Keto Diet can cause what's known as the keto flu, which causes headaches, nausea, muscle cramping, and fatigue. Like the Paleo Diet, these unpleasant side effects generally subside after a few weeks. Drinking plenty of water and getting a full night's sleep should help.

As with paleo, doing keto for more than a few weeks could lead to nutrient deficiencies according to Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia . He says lack of fiber is the biggest concern for keto fanatics, who may experience constipation. But it's possible to get fiber by eating lower-carb vegetables like broccoliand chia seeds.

The winner: The Paleo Diet. Both come with some unpleasant side effects, but Yurechko doesn't advise sacrificing fiber to try keto in the long run.