Keto Diet Vs AIP Diet – Deciding between following the Autoimmune Protocol Diet and the Ketogenic Diet? This blog post will have all the answers – comparing the two diets, recipe ideas and results.
Keto Diet Vs AIP Diet
I’m often asked about the difference between the Keto Diet Vs AIP Diet – why did I end up moving from Keto to AIP? What should you choose for yourself. (If you were to pick between these two diets.)
Important Disclaimer – if you’re considering starting either of the below restrictive diets, please do so under medical supervision. Seeing a Doctor or other health professional who can monitor you and ensure you remain healthy is of vital importance.
Also, seeing your blood work at the beginning versus a few months later can also help show you changes in your body that you would otherwise be unaware of.
My History With Keto and AIP
I followed the Keto Diet on and off for roughly two years. Through that time I lost weight, but my debilitating Solar Urticaria (sun allergy) symptoms stuck around. (With a vengeance!)
I’d long heard murmurs about the benefits of the AIP Diet and that many have had remission from autoimmune diseases and inflammatory illnesses.
So, it was a few months ago that I began to look more seriously into how to follow the AIP Diet and about a month ago that I began my own AIP Diet journey. My Solar Urticaria symptoms are a fraction of what they were just a few weeks ago – and we are in the height of Summer.
So, with that (limited) success under my belt, I thought I’d put a helpful blog post together comparing the two diets, from my own experience.
What Is The Difference Between Keto and AIP?
So, what is the difference between Keto Diet Vs AIP Diet? The Keto Diet is a restrictive, low carb and high fat diet. You’re limited to 20-25 net carbs per day. (That’s about 1 banana worth.)
After a few days/weeks on the keto diet, your body goes into Ketosis where you burn fat rather than carbs. You maintain this state by keeping your carbs down and fat levels up. The Keto Diet can help with weight loss, controlling sugar levels and inflammation.
I did that for 8 solid months and lost around 17kg/37lbs. So, you could say that the diet worked for me! I quit keto because I felt that I no longer had energy and was craving more carbs. I moved to an intermittent fasting diet, which helped me keep most of the weight off.
The AIP Diet, also known as the Autoimmune Protocol or Paleo Diet is a diet designed to address autoimmune and/or lingering health conditions. It’s a restrictive healing diet which initially eliminates grains, sugars, eggs, dairy, nuts, coffee, chocolate, nightshades and other inflammatory foods.
The restrictive elimination phase usually lasts for 30 to 90 days and then you move through phases to slowly introduce one food at a time and watch for reactions. (Read more about food lists and reintroduction phases here.)
Unlike the Keto Diet, with AIP carbs are not strictly limited. There is however guidance to aim for no more than 2 to 3 pieces of fruit a day. You can freely enjoy keto off limit foods like sweet potatoes, carrots and other root vegetables. (Except for potatoes.)
Can You Combine AIP & Keto Diet?
Combining the two diets would result in an incredibly restrictive, limited diet and should only be attempted under strict medical supervision to keep you healthy and possibly discuss supplementation for foods you’re missing.
An AIP and Keto Combined Diet would be made up of:
- Grass fed chicken, lamb, beef & pork (including regular offal like liver pate, kidneys etc.)
- Wild Salmon and Tuna
- Cauliflower, spinach and other leafy greens, broccoli, mushrooms and other low carb vegetables.
- Berries and Lemons/Limes
- Healthy Fats – avocado, coconut products and olive oil.
Both diets require tons of planning and at times you feel like you’re chained to the kitchen! Collecting recipe ideas and cooking meals for when you start can help you follow either diet with less struggles than if you’re just winging it.
As you’ll see from the below recipes, there are ways to overlap the two diets – but I personally wouldn’t attempt it. I’d prefer to follow one or the other for the benefits that each diet has to offer.
AIP Keto Recipes
There are a number of recipes and meals where both diets overlap, since both promote eating plenty of healthy fats, high quality protein and vegetables.
Here are a couple of my favourite overlapping meals which would give you a taste of both diets.
- Egg Roll In A Bowl – a staple lunch from my Keto days which I’ve been enjoying on AIP too.
- Chicken Soup With Drumsticks – an easy way to make healing broth with budget friendly drumsticks.
- Beef Stew – a one pot wonder that’s a comforting meal no matter your diet.
- Broccoli Pesto – an AIP friendly sauce that’s been a staple side with meals.
- Vegetable Soup – combine together seasonal vegetables in a diet friendly soup.
- Cauliflower Risotto – there are loads of ways to enjoy an AIP and Keto friendly risotto with cauliflower rice.
- Coconut Milk Whipped Cream – a dairy free whipped cream that you can enjoy with a bowl of berries on either diet.
AIP Vs Keto Diet – Final Thoughts
I feel that both diets can serve a purpose – the low carb, high fat Keto Diet for weight loss and addressing certain inflammatory conditions and the AIP Diet for healing by eliminating a wide range of foods.
It’s up to you to work out which diet, if any, you need to follow for your own long term health benefits.
More AIP Diet Inspiration
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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure – this post contains affiliate links.
