Keto Diet Vs Paleo: What’s the Difference

Having trouble choosing between Paleo and Keto for a Healthier Life? You’re not alone! These two diets do things differently so it can be hard to decide. Only by comparing and contrasting can we figure out which one is better.

The ultimate guide covers the basics, food, health benefits and risks, lifestyle and expert advice on keto and paleo. Here you’ll learn about healthy living.

Takeaways

• Both Paleo and Keto diets eat whole food and eliminate processed sugars and highly refined food products from their diet.

• Both diets may have weight loss benefits but the risks, such as nutrient depletion, need to be considered.

• When choosing the right diet for yourself, lifestyle, personality, food preferences and expert advice all need to be taken into account.

Paleo vs Ketogenic Diet: What’s the Difference

Both Paleo and Keto diets share similarities in that they focus on whole food sources with specific macronutrient profiles. But their foundation is very different. The Paleo diet (also called the caveman diet) is about eating foods that our ancestors ate. Paleo and ketogenic diets are about eating foods available to early humans and triggering ketosis by modifying macronutrient intake respectively. Keto is a high fat low carb diet originally designed to treat epilepsy, now used for weight loss and blood sugar control. Ketogenic diets are gaining recognition as a unique way of eating.

Both diets focus on getting nutrition from whole food sources like vegetables and grains and discourage processed foods that contribute to an unhealthy lifestyle. They also recommend increasing healthy fat intake from sources like:

• olive oil

• avocado

• nuts seeds

• fish

To really understand the difference between these diets you need to look at their origin.

What is the Paleo Diet

The Paleo Diet carbohydrates is based on the idea that our current food systems, production practices and processing practices are harmful to our health. To replicate early human diets by eating whole food sources available during Paleolithic times like lean meats, seafood, fruits, vegetables, seeds and nuts. Grain legumes processed sugar products and most dairy products should not be part of this lifestyle diet.

Though its ancestral roots have been largely debunked the Paleo diet is still popular because of the whole food focus and exclusion of highly processed foods. Like keto and paleo diets Paleo allows some "natural" sweeteners like honey or maple syrup and restricts grains and legumes because of their antinutrient content. Both diets focus on whole food consumption, Paleo eats foods available during early human evolution while Ketogenic diet aims to induce ketosis by shifting energy dependence away from carbohydrates towards fat consumption by modifying macronutrient intake over time.

Keto Diet Overview

The Keto diet or ketogenic diet is an extremely high fat, low carb diet to get into ketosis - where your body uses fat for fuel instead of carbs - by restricting carbs. Paleo is whole foods only, no processed foods.

Ketogenic diets were originally developed as medical treatment for children with epilepsy. A typical keto diet is 75% fat, 15-20% protein and up to 10% carbs. Now it’s a popular weight loss solution and potential health aid.

Paleo vs Keto, paleo emphasizes foods available to early humans, whole foods and lifestyle. Ketogenic diets aim to induce ketosis by adjusting macronutrients in the diet, from carbs to fat as energy source in the body. But when on a keto diet, knowing the best and worst dairy products for your keto diet is key to staying in ketosis and getting the most health benefits.

The Keto diet allows:

• Meats

• Fish

• Eggs

• Nuts

• Seeds

• Oil

• Low carb vegetables like leafy greens, onions or tomatoes to lower carb intake.

No fruits, grains, beans, legumes, root vegetables. Unlike Atkins where you can reintroduce carbs after a certain period.

Comparison Between Paleo Vs Keto Diet

Now that we know the basics of both diets, let’s compare the food. Both diets eat nutrient dense whole foods as their main source of nutrition; Paleo eats fresh veggies, meat, fish and nuts while Keto eats meat, eggs, nuts seeds oily foods along with select veggies as staples.

Both eat nutritious whole foods and restrict processed foods and lower carb - both can lead to weight loss if done right! Paleo and Keto have similarities, no highly processed fats, oils and sweeteners and encourage whole food options like sweeteners which have potential weight loss benefits - among many!

As part of our Paleo vs Keto comparison we will now compare their protein sources, carbs consumed and fat and dairy intake.

Protein Sources

Both keto and paleo diets eat quality meats for protein sources; but there’s a slight difference when it comes to processed meats; Paleo bans processed meats while Keto allows some minimally processed ones like bacon without nitrates or preservatives.

Carb Intake The keto and paleo diets differ greatly when it comes to carb intake. Paleo allows some starchy veggies in moderation while on Keto you must limit carb intake to transform your metabolic state and get into ketosis. The difference can be huge when trying to get into ketosis since Keto diet’s carb limits allows for that metabolic state change.

Paleo Diet recommends filling half your plate with nonstarchy veggies, one quarter with lean proteins like chicken and pork and the last quarter with starchy carbs like sweet potatoes. Keto Diet sets a recommended net carb limit (total carbs minus dietary fiber) of 25g for any single food item and restricts carb rich foods like grains, legumes, fruit, starchy veggies and sugar.

Fatty and Dairy Components

Fat and dairy components are part of both keto and paleo diets but each approach them differently. Paleo excludes most dairy products but encourages certain types of fat consumption, keto emphasizes fat as its main dietary component and allows certain high fat and high protein dairy products as allowed foods.

Keto and Paleo diets eat sources rich in monounsaturates like olive oil, avocados, nuts and seeds for mono and polyunsaturated fatty acids for optimal health.

Both keto and paleo diets recommend mono- and polyunsaturated fatty acids from:

• olive oil

• avocado

• nuts

• seeds

• fish

Paleo allows flavored yogurt.

Paleo and Keto Health Benefits and Risks

Paleo and keto both have their own health benefits and drawbacks; studies show weight loss, reduced chronic disease risk and gut health as a result. But downsides are nutritional deficiencies, digestive issues or organ issues depending on personal factors and individual diet choices.

Let’s look at each diet’s health benefits and risks.

Benefits

Both keto and paleo show health outcomes, weight loss and lower BMI. Paleo may also reduce waist circumference due to weight loss and/or lower BMI.

Lower risk of lifestyle diseases like type 2 diabetes and heart disease. Keto diet research shows it can lower blood sugar, improve insulin sensitivity in type 2 diabetics and treat epilepsy. Low carb high fat diets like the Ketogenic Diet have shown short term weight loss is possible - transitioning to this way of eating can help you reach your weight loss goals faster.

Downsides

Downsides of keto and paleo diets are nutritional deficiencies, especially calcium and vitamin D which are important for bone health. Keto can cause unpleasant side effects like keto breath, skin rash and the “keto flu” with symptoms of headaches, fatigue, nausea, brain fog and insomnia.

When on a ketogenic diet make sure to include electrolyte replacement to balance it as soon as possible to avoid symptoms.

Lifestyle Considerations When Choosing Keto or Paleo

Lifestyle plays a big role when choosing between keto and paleo. Both paleo and keto have their own lifestyle considerations; paleo is whole food and ancestral practices and keto is adjusting macronutrient ratios to induce ketosis by adjusting macronutrient ratios and vice versa. Make sure personal preferences, sustainability and health goals all fit into whatever diet you choose so you can succeed and vice versa!

We’ll also cover their flexibility, social aspects and holistic health benefits.

Flexibility and Social

Paleo is more flexible with food choices and Keto is more restrictive and hard to follow in social situations. Both keto and paleo have diet restrictions; on Paleo you abstain from grains, legumes, dairy, processed oils, refined sugar, alcohol, caffeine, artificial sweeteners and trans fats and on Keto you abstain from starchy vegetables, grains, beans and fruits, other starchy vegetables as well.

Paleo vs Keto

Adherence to Paleo vs Keto may mean:

• Dietary restrictions

• Social pressure

• Community support

• Education and awareness of both are key.

Exercise and holistic health

Both keto and paleo diets emphasize exercise and holistic health. They differ though; Paleo is natural foods and keto is processed. Paleo is eating natural and unprocessed food sources to benefit digestion, gut microbiota balance, immunity system function and overall well-being while keto is more processed food that can harm all three.

Include exercises like:

• Burpees

• Push-ups

• Squats

• Tricep dips

• Donkey kicks

Paleo dieters should do natural movement exercises like walking, running, climbing and crawling as part of their routine.

The keto diet’s effect on exercise performance will vary depending on the individual and type of exercise. According to some research the keto diet can help aerobic endurance exercisers by using fat as fuel more efficiently, lower intensities may require more effort; it can even help with post workout muscle recovery. The ketogenic diet can also help with muscle recovery after exercise.

What to consider when choosing a diet that is right for you

When it comes to making choices between the keto and paleo diets, take into consideration your lifestyle, personality and food preferences. For instance, while both are about eating foods available to early humans, whole foods and lifestyle practices, the ketogenic diet focuses on creating ketosis through macronutrient balance leading to change of energy source from carbohydrates to fats. On the other hand both paleo and low carb diets emphasize whole food products over processed ones with lower carbohydrate contents.

Remember that anyone who has an eating disorder should not attempt keto as it is a very demanding diet which requires one to have high fat and strict protein. The Paleo diet can be more flexible with more food options that comply with its requirements. To help you decide between these two diets we will look at what factors should be taken into account; also know why professional consultation services are essential.

Factors to Consider

When deciding between keto and paleo diets, think about your lifestyle, personality and food preferences in making the final decision. Both diets emphasize consuming whole foods while avoiding hyper-refined ones and restricting carbohydrates. When coming up with a choice of either diet plan look at macronutrient ratios you want to achieve, intolerances to various food groups or if it can be maintained long-term; performing this task will help you settle for the best diet which coincides with your tastes and can be adhered to on a long-term basis granting you excellent outcomes as well as problems like:

• Obesity

• high blood pressure

• cardiovascular disease

• Autoimmune Disease

If one has any autoimmune conditions that are inflamed she should choose between paleo and keto diets.

Talk To A Registered Dietitian Or Healthcare Professional

Before starting any new diet always talk to a registered dietitian or healthcare provider to make sure it’s safe for you. A registered dietitian must have at least a bachelor’s degree in nutrition or related field.

Experience with low carb diets and knowledge of keto and paleo is required for accreditation with the Accreditation Council for Education in Nutrition and Dietetics. Talking to professionals means you get advice tailored to you and your health conditions, a safer way to better health.

Summary

Both keto and paleo are different ways to be healthier. Paleo is whole food and holistic approach while Keto is high-fat/low-carb for ketosis. Each has its pros and cons; it’s up to personal preference, lifestyle and health goals which one is better for you.

Knowing the differences and talking to healthcare professionals will help you make a decision and start the journey to better health, more wellness and more life.

FAQs

Which is better Keto or Paleo?

If you want to lose weight fast then keto might be the way to go, if you want long term lifestyle changes then paleo is more suitable. Both have their pros and cons - it all depends on your goals and circumstances.

What is Keto vs Paleo?

Keto is eating foods high in fat and moderate protein and restricting carbs to induce ketosis where your body uses fat as fuel. Paleo is eating whole foods like meats, fish, veggies and fruits and not processed or packaged foods like grains, legumes or dairy which was the diet of our ancestors. According to Mark Sisson paleo dieters should aim for 50-150g of carbs per day depending on how fast you want to lose weight.

Which is better for inflammation?

Paleo and keto both can help with inflammation but keto is better for weight loss than paleo.

Does Paleo make you lose weight?

Paleo can be a good way to lose weight because of whole, nutrient dense foods low in calories. Long term studies are needed to evaluate the risks.

What are the differences between Paleo and Keto?

Paleo vs Keto. One is whole foods, the other is high fat low carb (originally developed as epilepsy treatment protocols)