Paleo vs. Keto Diet: Which Is Better For You?

By: Chris Freytag, CPT // December 29, 2021

Paleo vs. Keto Diet? While diet trends come and go, these two eating styles have grabbed hold of the fitness community with vigor. If you’re looking to clean up your kitchen, I’ll help you answer What’s the difference between Paleo vs. Keto and which one is better for you.

Like most things, there is no single answer that works for everyone. The best eating program for you is the one you can stick to! So I’ve broken down the important differences between Keto vs. Paleo so you can decide which is better for you!


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    What is a Keto Diet?

    woman scooping avocado out of its shell

    A Keto—or ketogenic—diet is one made up primarily of fat. Yep, that’s right…fat. If you follow a Keto meal plan you’ll consume roughly 70-90 percent of your calories from fat.

    According to most Keto diet plans, you’ll divide the other 10-30 percent of your calories between carbohydrates and protein.

    Fat loss occurs on a ketogenic diet when your body is forced to burn fat for fuel. When you eliminate most carbohydrates from your diet, your body doesn’t have access to its preferred energy source: glucose. In the absence of glucose, you burn fat for energy and produce ketones, or ketone bodies, as a byproduct.

    Many Keto dieters test for the presence of ketones by using urine strips. When ketone levels are high enough, you are in a state of “ketosis.”

    Will a Keto Diet Help You Lose Weight?

    While it might seem counterintuitive to eat fat for improved fitness, health, or weight loss, the diet generally produces results if you can stay on it.

    And there is scientific evidence that it works, mainly because compared to other diets, keto is more satiating so people on it aren’t as likely to overeat.

    Related: Pineapple Glazed Ham Steaks Recipe

    Other Health Benefits of the Keto Diet

    The eating plan was first developed in the 1920s to help patients with seizure disorders.

    Researchers found that not only did it help patients reduce symptoms, but many of those patients also lost weight. Now, some physicians prescribe a Keto diet for conditions like epilepsy and occasionally for weight loss.

    Foods You Can Eat On The Keto Diet:

    • Meat
    • Fish & seafood
    • Eggs
    • Olive oil
    • High-fat dairy
    • Non-starchy vegetables
    • Nuts
    • Berries (occasionally)

    Here is a full list of foods that should be included in a Keto diet.

    Foods To Eliminate On The Keto Diet:

    The diet has downsides. While it might seem like a dream come true to eat a diet full of fat, the eating plan is more limiting than you might imagine. Most of the foods that typical eaters crave are prohibited on the Keto diet plan.

    Fatty comfort foods and certain fruits and vegetables are nearly impossible to eat on the diet because of the carb count.

    Keto Risk Factors

    Lastly, this diet comes with some significant side effects. Many dieters experience extreme fatigue, mood swings, and a foggy brain in the early stages of the eating plan.

    And health experts often express concern over the high consumption of saturated fat, which may increase the dieter’s risk for medical conditions including heart disease.

    What Is a Paleo Diet?

    The Paleo eating plan is often referred to as the caveman diet because some say that it mimics the eating style of our prehistoric ancestors.

    That claim has been debunked repeatedly, but the catchy name remains. The Paleo diet is popular among the hardcore CrossFit community and in other fitness circles as well.

    The eating plan focuses on unprocessed or whole foods. A Paleo dieter consumes foods that our hunter-gather ancestors might have eaten:

    Foods To Eat On A Palio Diet

    • Grass-fed meat
    • Seafood
    • Nuts
    • Eggs
    • Non-starchy vegetables
    • Fruit

    Foods To Eliminate On A Palio Diet

    • Vegetable oils
    • Dairy
    • Potatoes
    • Legumes
    • Grains
    • Salt

    Fans of the caveman diet say that it provides a healthy macronutrient balance. By some estimates, the nutritional intake of a Paleo diet results in a 35 percent fat, 35 percent carbohydrate, and 30 percent protein macronutrient balance.

    They also believe that by eliminating processed foods, refined carbohydrates, and dairy you naturally reduce your salt and sugar intake to boost overall health.

    But critics of the plan say that it is not based on any legitimate science and that it is too hard to follow. They point out that our prehistoric ancestors lived a very different kind of life and had access to different types of meat, seafood, and vegetables than we have today.

    Some health experts also express concern over the elimination of calcium-rich dairy and fiber-rich grains. And foodies often express concern over the expense of this program. Grass-fed meats and meals built around fresh seafood can be costly.

    The Main Difference Between Paleo vs. Keto

    While Paleo vs. Keto diets are similar, there are a few distinctions.

    Paleo is more concerned with eating ample protein and getting rid of processed foods and refined carbohydrates.

    And the Keto diet is focused more on eating enough healthy fats that your body is in a state of ketosis, burning stored fat for fuel.

    Here’s a quick graphic that breaks down the differences:

    Learn the difference between the keto and paleo diet.

    Which Is Better?  Paleo vs. Keto Diet 

    There is no single diet that is perfect for everyone. The diet that is best for you is the one you can stick to for lifelong health and wellness. Your medical history may also play a role in the foods you should include or eliminate from your diet.

    Both ketogenic and Paleo food plans can include nutritious foods but both plans are definitely restrictive. Many dieters start the plans only to quit in frustration when boredom or fatigue overwhelms them, they can’t manage cravings, or when they aren’t able to find “allowed” foods on the road.

    If you are curious about either diet, first discuss it with your primary care provider or registered dietitian. If you have a history of heart disease, for example, your doctor may recommend that you avoid the ketogenic diet.

    Or a sports nutritionist may recommend that you include grains in your diet if you participate in endurance activities. And remember that any diet can be modified to meet your own personal needs.

    Follow the Paleo and Keto Diet Together

    If you’re already following a Paleo diet, it’s not too much harder to also be Keto at the same time. Take these simple steps to be both Keto and Paleo simultaneously:

    • Make sure any animal products you’re consuming are grass-fed, organic
    • Make sure you’re tracking your macros to allow your body to be in ketosis; a Keto calculator can help you figure this out.
    • Don’t eat any dairy except for butter or ghee

    You may choose to increase your healthy fat consumption to take advantage of the satisfaction many Keto dieters feel after mealtime.

    Or you may choose to eliminate starchy processed foods to take advantage of the clean-eating lifestyle of Paleo eaters.

    Just be certain that the food plan you choose is a plan that you can stick to for the long term. Everyone is individual, and what works best for one individual might not be the best plan for someone else.

    Dietary Trends, Food, Nutrition

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    on Reply

    Which diet is best PALEO or KETO for rheumatoid arthritis? I am on medicine and want to lose weight and belly fat.... and to reduce inflammation. Thank you.

      on Reply

      Hi! Preliminary research suggests that both paleo and keto diet could have a positive effect on rheumatoid arthritis. However, it's best to talk with your doctor as they will know more specifically about your health history, medications, specific conditions, etc.

    on Reply

    I just laugh when people talk about grogginess and lack of energy from keto. That lasts 3-4 days while your body detoxes from sugar but after you have an alertness and clarity and energy like you've not experienced since childhood. Also as far as it being hard to follow I've been on it for 3 years and its hard to follow ordering from Dominoes pizza but making all of my meals its very very easy to follow. FYI all that saturated fat has my HDL at 69, my LDL at 98 and my triglycerides in the 70s. My blood pressure is on average 110/70. Did I mention I used to be on am ACE Inhibitor and diuretic for blood pressure (190s over 110s) and lipitor for cholesterol a few years ago?

    on Reply

    Hi Ginger, I’m skinny but after last year In the hospital, I lost muscle and I have fatty abdominal, because the chemicals destroyed my kidney and liver I working out, don’t eat sugar, carbs and still can’t lost the belly fat What do you think? I’m out of any prescription pills Thank w

    on Reply

    What about eating a lot of fat and heart disease that this article mentions is a potential downfall of keto? Also, if a person does a sauna 2-3 times a week, does that help take the stress off of the kidneys with animal proteins?

      on Reply

      Hi Cat - yes, if there is a history or heart disease, your doctor may not recommend the keto diet. And I'm not sure about your sauna question - I know that sweating is a great way to detoxify the body, but you'd have to look up specifics!

    on Reply

    Why are legumes/beans/lentils not allowed? on Paleo. And are molasses unrefined allowed in muffins or with non gluten flours like rice flour or other similar, or honey in small amounts in muffins? Thanks for info.

      on Reply

      Hi Karen - the paleo diet says legumes/beans/lentils are excluded due to their carbohydrate content as well as promoting acidity in the body. You can find more information for all your paleo questions here:

    on Reply

    Very true.. all my health parameters r normal but i just wanted to reduce 10 kgs.. my doc told that my kidneys and liver will fail if i get into paleo.. how do we take advice from them.. it wd be nice if we hv keto doctors 🙂

    on Reply

    Your advice to consult with your primary doctor or conventionally trained nutritionist is, frankly, ridiculous. These people know far less about dietary impact on health than those reading this post.

    on Reply

    Snacking on the road is easy, if you like nuts. Almonds are my favorite. Works for both diets, but the macros in almonds are almost ideal for keto.

    on Reply

    Thanks for all the good info. I'm on the 10th day of my keto experiment, learning on the fly. So far, I find keto much more attractive than paleo, esp since I can indulge in the many excellent artisan cheeses, plus other 'processed' foods like MCT oil, almond milk, dark-chocolate covered coconut fat bombs, and HaloTop's low-carb ICE CREAM!! But it all requires counting grams, at least while learning... hidden carbs can add up quick and sabotage the whole effort. Same thing with some fats: some have too much protein, which the body will raid and turn into glucose!! Keto definitely requires dedication...

    on Reply

    Part of your information regarding the Keto diet is not entirely correct. Keto restricts all fruit except for berries which you must eat only in moderation, cheese is not only allowed but encouraged as long as it doesn't push you over your ~20% macros of protein per day, and starchy veggies are not recommended at all. The daily macro levels are a personal decision usually adjusted after you start the program, but usually it is recommended that you start with only 5% of your daily calories coming from carbs, or 20g net carbs per day, and fruit and starchy veggies would push you over the macro count very quickly (1 pear has, on average, 24g of carbs!) which is why these items are not included in the Keto diet. I hope this helps.

      on Reply

      Thanks, Ginger! We've altered our information accordingly.

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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