Paleo vs Keto: Which One Is Right for You?
If you’re looking to improve your health and wellness, you might have heard of the Paleo Diet and the keto diet. Both of these popular eating plans have gained a lot of attention in recent years for their potential benefits, like weight loss and improved blood sugar control. But what’s the difference between paleo and keto, and how do you know which one is right for you? In this article, we’ll break down the key differences between these two diets and help you decide which one might be the best fit for your lifestyle and goals.
What Is the Paleo Diet?
First, let’s talk about the paleo diet. Also known as the “caveman diet” or the “stone age diet,” this eating plan is based on the idea of consuming foods that were available to our early human ancestors during the Paleolithic era. The theory is that by eating foods like our prehistoric ancestors, we can improve our health and well-being.
So what does a paleo diet look like? In general, it focuses on whole, unprocessed foods like:
- Meat, poultry, and fish
- Eggs
- Fruits and vegetables
- Nuts and seeds
- Healthy fats like olive oil, avocado oil, and coconut oil
On the flip side, the paleo diet eliminates or limits foods that weren’t available to our prehistoric ancestors, like:
- Grains and legumes
- Dairy products
- Added sugars and artificial sweeteners
- Processed foods and snacks
- Most vegetable oils
The idea is that by eliminating highly processed foods, and focusing on nutrient-dense, whole foods, we can improve our overall health and well-being. Some potential benefits of the paleo diet include:
- Weight loss
- Improved blood sugar control
- Reduced inflammation
- Better digestion
- Increased energy levels
Of course, it’s important to note that the paleo diet is not a one-size-fits-all approach. Some people may do well on a strict paleo diet, while others may need to modify it to fit their individual needs and preferences. And as with any major diet change, it’s always a good idea to talk to your healthcare provider before diving in.
What Is the Keto Diet?
Now, let’s talk about the keto diet. Short for “ketogenic diet,” this eating plan is all about minimizing carbs and increasing fat intake to put your body into a metabolic state called ketosis. In ketosis, your body burns fat for fuel instead of carbs, which can lead to some pretty impressive health benefits.
So what does a keto diet look like? In general, it focuses on:
- High-fat foods like avocados, nuts, seeds, and full-fat dairy
- Moderate amounts of protein from sources like meat, poultry, fish, and eggs
- Very few carbs, usually less than 50 grams per day (for reference, a medium banana has about 27 grams of carbs)
Some common keto-friendly foods include:
- Meat, poultry, and fish
- Eggs
- Full-fat dairy like cheese, cream, and butter
- Nuts and seeds
- Low-carb vegetables like leafy greens, broccoli, and cauliflower
- Healthy fats like olive oil, avocado oil, and coconut oil
On the other hand, the keto diet eliminates or severely limits high-carb foods like:
- Grains and legumes
- Starchy vegetables like potatoes and corn
- Most fruits (except for small portions of low-carb fruits like berries)
- Added sugars and sweeteners
- Processed snacks and junk food
By drastically reducing carb intake and increasing fat intake, the keto diet aims to put your body into a state of ketosis, where it becomes incredibly efficient at burning fat for energy. Some potential health benefits’ of the keto diet include:
- Rapid weight loss
- Reduced appetite and cravings
- Improved blood sugar control
- Increased energy levels
- Potential neuroprotective benefits
However, it’s important to note that the keto diet can be quite restrictive and may not be sustainable for everyone long-term. It can also come with some potential side effects, like the “keto flu” (temporary flu-like symptoms that can occur when your body first enters ketosis), digestive issues, and nutrient deficiencies if not planned properly.
Paleo vs Keto: Key Differences
So now that we’ve covered the basics of the paleo and keto diets, let’s talk about how they compare. While both paleo and ketogenic diets focus on whole, unprocessed foods and eliminate many of the same food groups (like grains, legumes, and added sugars), there are some key differences between the two.
Carb Intake
One of the biggest differences between paleo and keto is the amount of carbs allowed. The paleo diet doesn’t have a strict carb limit, but it does encourage limiting high-carb foods like starchy vegetables and fruits in favor of lower-carb options. The keto diet, on the other hand, is much more restrictive when it comes to carbs – most people aim for less than 50 grams of net carbs per day to achieve and maintain ketosis.
Fat Intake
Another key difference between paleo and keto is the amount of fat encouraged. While the paleo diet includes healthy fats like avocados, nuts, and olive oil, it doesn’t necessarily emphasize high fat intake. The keto diet, on the other hand, is all about increasing fat intake to make up for the lack of carbs. In fact, fat makes up the majority of calories on a typical keto diet – usually around 70-80% of total daily calories.
Protein Intake
Both the paleo and keto diets include moderate amounts of protein, but the keto diet is generally a bit higher in protein than the paleo diet. This is because protein can be converted into glucose (a type of sugar) in the body, which can kick you out of ketosis if you eat too much of it. On the paleo diet, there’s no need to limit protein intake for this reason.
Dairy
Another key difference between paleo diets and keto is the inclusion of dairy. The paleo diet generally excludes dairy products, as they weren’t available to our prehistoric ancestors. The keto diet, on the other hand, often includes high-fat dairy products like cheese, cream, and butter as a way to increase fat intake and add variety to meals.
Flexibility
Finally, the paleo and keto diets differ in terms of flexibility. The paleo diet is generally a bit more flexible than the keto diet, as it doesn’t require strict macro tracking or carb counting. The keto diet, on the other hand, requires careful tracking of carb intake to ensure you stay in ketosis, which can be more challenging for some people.
Which One Is Right for You?
So now that we’ve covered the key differences between paleo and keto, how do you know which one is right for you? Ultimately, the best diet is the one that you can stick to long-term and that makes you feel your best. Here are a few factors to consider when deciding between paleo and keto:
- Your goals: If your primary goal is weight loss, the keto diet may be more effective in the short-term due to its appetite-suppressing effects and potential for rapid weight loss. If your goal is overall health and wellness, the paleo diet may be a better fit due to its focus on whole, nutrient-dense foods.
- Your lifestyle: If you have a busy lifestyle and don’t have a lot of time for meal prep and tracking, the paleo diet may be more manageable than the keto diet. If you enjoy experimenting in the kitchen and don’t mind tracking your macros, the keto diet may be a fun challenge for you.
- Your preferences: If you love high-carb foods like fruits, starchy veggies, and legumes, the paleo diet may be a better fit than the keto diet. If you enjoy high-fat foods like avocados, nuts, and full-fat dairy, the keto diet may be more appealing to you.
- Your health status: If you have certain health conditions like diabetes, heart disease, or digestive issues, it’s important to talk to your healthcare provider before starting any new diet. They can help you determine which eating plan is safe and appropriate for your individual needs.
FAQs
Is paleo or keto better for weight loss?
Both the paleo and keto diets can be effective for weight loss, but the keto diet may lead to more rapid weight loss in the short-term due to its appetite-suppressing effects and potential for increased fat burning. However, the best diet for weight loss is ultimately the one that you can stick to long-term and that supports your overall health and well-being.
Can you do paleo and keto at the same time?
Yes, it is possible to follow a paleo-keto hybrid diet that combines elements of both eating plans. This would involve focusing on whole, unprocessed foods like meat, vegetables, and healthy fats while limiting carb intake to achieve ketosis. However, this approach may be more restrictive and challenging to follow than either diet alone.
What are the potential downsides of paleo and keto?
Some potential downsides of the paleo diet include the elimination of entire food groups (like grains and dairy), which can lead to nutrient deficiencies if not planned properly. The paleo diet can also be expensive and time-consuming to follow, as it often involves a lot of cooking and meal prep. For more information on how to navigate these challenges, check out our guide to Paleo Diet Rules and tips for Paleo Meal Prep.
Some potential downsides of the keto diet include the “keto flu” (temporary flu-like symptoms that can occur when your body first enters ketosis), digestive issues (due to the high fat intake), and potential nutrient deficiencies (if not planned properly). The keto diet can also be difficult to sustain long-term due to its restrictive nature.
How do I know if I’m in ketosis?
There are a few ways to tell if you’re in ketosis, including:
- Testing your urine with ketone strips
- Testing your blood with a blood ketone meter
- Looking for physical signs like increased thirst, frequent urination, and “keto breath” (a fruity or acetone-like smell on your breath)
However, the most reliable way to know if you’re in ketosis is to test your blood ketone levels with a blood ketone meter. If your blood ketone levels are 0.5 mmol/L or higher, you’re generally considered to be in nutritional ketosis.
Can I eat dairy on the paleo diet?
Traditionally, the paleo diet excludes dairy products, as they were not available to our prehistoric ancestors. However, some paleo dieters choose to include high-quality, full-fat dairy products like grass-fed butter, ghee, and raw or fermented dairy in moderation. Ultimately, the decision to include dairy foods on a paleo diet is a personal one and may depend on your individual tolerance and preferences.
Remember, before starting any new diet or making significant changes to your eating habits, it’s always a good idea to consult with a healthcare provider or registered dietitian to ensure that the plan is safe and appropriate for your individual needs.
Where can I find more information and resources on paleo and keto?
If you’re interested in learning more about the paleo diet, check out our comprehensive Paleo Diet Food List to help you stock your kitchen with paleo-friendly foods, as well as a Paleo Diet 7 Day Meal Plan to give you some inspiration for your weekly menu.
If you’re curious about the keto diet, we have plenty of resources to help you get started, including a beginner’s guide to the ketogenic diet, a list of keto-friendly foods, and tips for meal planning and keto meal prep. We also have a variety of delicious and easy keto recipes to help you stay on track and enjoy your food.
No matter which diet you choose to eat foods on, remember that the most important thing is to focus on nourishing your body with whole, nutrient-dense foods and finding an eating plan that works for your individual needs and preferences. And don’t be afraid to experiment and make adjustments along the way – the best diet is the one that you can stick to long-term and that makes you feel your best.