Keto vs. Paleo: Which Diet is Right for You?

In the world of nutrition, two diets have garnered significant attention for their health benefits and transformative results: the ketogenic (keto) diet and the paleolithic (paleo) diet. Both are low-carb, high-fat eating plans, but they have distinct principles, goals, and outcomes. Let’s dive into a comprehensive comparison to help you determine which diet aligns best with your lifestyle and health goals.

What is the Keto Diet?

The Keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet that aims to shift the body’s metabolism into a state known as ketosis. Normally, the body relies on carbohydrates for energy, converting them into glucose (sugar) to fuel its functions. However, when carbohydrate intake is drastically reduced, the body depletes its glucose reserves and begins to seek an alternative fuel source—fat.

In ketosis, the liver breaks down fats into molecules called ketones, which become the body’s primary source of energy. This metabolic shift helps the body efficiently burn fat for fuel instead of relying on glucose, leading to potential weight loss and increased energy levels. The standard macronutrient breakdown for the Keto diet typically consists of 70-80% fat, 15-25% protein, and 5-10% carbohydrates. By significantly lowering carb intake (usually to under 20-50 grams per day), the body stays in ketosis, making it more efficient at burning fat.

This diet has been used for years to treat certain medical conditions, such as epilepsy, and has gained popularity for its potential benefits in weight loss, improved mental clarity, and better blood sugar control.

Core Principles of Keto:

• Drastically reduce carbohydrate intake to under 20 grams per day.
• Prioritize healthy fats such as avocado, olive oil, and butter.
• Maintain a moderate protein intake to avoid excessive glucose conversion.
• Focus on whole, nutrient-dense, and minimally processed foods.

Macros:

• Fat: 70-80%
• Protein: 15-20%
• Carbohydrates: 5-10%

Benefits of Keto:

1. Weight Loss: Rapid fat loss due to ketosis.
2. Improved Mental Clarity: Ketones are a preferred fuel for the brain.
3. Stabilized Blood Sugar: Useful for managing type 2 diabetes.
4. Increased Energy Levels: No more energy crashes from blood sugar fluctuations.

A Day of Eating on Keto:

• Breakfast: Scrambled eggs cooked in butter with avocado and bacon.
• Lunch: Grilled chicken Caesar salad (without croutons) with olive oil..
• Dinner: Pan-seared salmon with a side of cauliflower mash and sautéed bok choy.
• Snacks: A handful of macadamia nuts or a cheese stick.

“When you lower carbohydrate intake to under 20 grams per day, you force your body into ketosis, which can have profound effects on fat loss and metabolic health.” ~ Dr. Eric Westman (Keto Expert)

What is the Paleo Diet?

The paleo diet, also known as the “caveman diet,” focuses on eating foods that our hunter-gatherer ancestors would have consumed.

The Paleo diet typically emphasizes whole, unprocessed foods like meats, fish, fruits, vegetables, nuts, and seeds while avoiding modern agricultural products like grains, dairy, legumes, and processed foods and sugar.

The macro breakdown for a Paleo diet can vary depending on personal goals (e.g., weight loss, maintenance, or muscle gain), but here’s a general guide for a typical Paleo macro distribution:

1. Protein: 20-35% of total calories
   • Protein comes from lean meats, fish, eggs, and some nuts and seeds. It’s essential for muscle repair and maintaining overall health.
2. Fats: 30-40% of total calories
   • Healthy fats from sources like avocados, olive oil, coconut oil, nuts, seeds, and fatty cuts of meat. Fats are essential for energy and hormone production.
3. Carbohydrates: 35-50% of total calories
   • The carbohydrates in a Paleo diet primarily come from fruits, vegetables, and some starchy tubers (e.g., sweet potatoes). These carbs provide energy and fiber.

This is a rough breakdown and can be adjusted based on personal activity levels, health goals, and specific dietary needs. The key to the Paleo diet is focusing on whole, nutrient-dense foods.

Core Principles:

• Eat whole foods.
• Avoid grains, legumes, and refined sugar.
• Limit dairy (except for some paleo variations).

Benefits of Paleo:

1. Improved Digestion: Eliminates hard-to-digest foods like grains and legumes.
2. Reduced Inflammation: Focuses on anti-inflammatory foods.
3. Better Gut Health: High fiber intake from fruits and vegetables.
4. Sustainable Weight Management: Encourages natural, nutrient-dense eating.

A Day of Eating on Paleo:

• Breakfast: Sweet potato hash with eggs and sautéed vegetables.
• Lunch: Grilled steak with a mixed greens salad topped with avocado and olive oil.
• Dinner: Roast chicken with roasted Brussels sprouts and butternut squash.
• Snacks: An apple with almond butter or a handful of dried fruit and nuts.

“The paleo diet is not a fad; it’s a way of eating that mimics the foods of our ancestors, promoting better health through whole, unprocessed foods.” ~ Dr. Loren Cordian (Founder of the Paleo Diet).

Key Differences Between Keto vs. Paleo

Scientific Insights: Keto vs. Paleo

1. Weight Loss:
   • Keto’s carb restriction can lead to faster initial weight loss due to glycogen depletion and water loss.
   • Paleo’s emphasis on unprocessed foods supports sustainable weight loss over time.
2. Blood Sugar Control:
   • Keto is more effective for individuals with type 2 diabetes due to the elimination of almost all carbs.
   • Paleo helps stabilize blood sugar but allows more carbs than keto, primarily from fruits and starchy vegetables.
3. Heart Health:
   • Both diets improve heart health by eliminating processed foods and bad fats. Keto’s high-fat intake should prioritize healthy fats like butter, ghee, avocado and olive oil.
4. Gut Health:
   • Paleo’s fiber-rich approach benefits gut microbiota.
   • Keto may lack sufficient fiber if not planned correctly, potentially leading to digestive issues.

The hamburger wrapped in lettuce is both Keto and Paleo, with some considerations:

• Keto: It’s perfect for a Keto diet because it’s low in carbs (no bun) and includes high-fat cheese, which fits well within the high-fat/moderate-protein/low-carb framework of Keto.
• Paleo: It fits the Paleo diet if the cheese is omitted, as dairy is generally not considered Paleo. Everything else—lettuce, tomato, onion, pickles, and the burger (if free of non-Paleo ingredients like breadcrumbs)—aligns with Paleo principles of whole, unprocessed foods.

If the cheese stays, it’s strictly Keto. If removed, it’s both Keto and Paleo-friendly!

Keto vs. Paleo: Which Diet is Best for You?

Keto is ideal if you:

• Want rapid weight loss or need to manage type 2 diabetes.
• Enjoy high-fat foods and can maintain carb restriction.

Paleo is better if you:

• Prefer a more flexible, whole-food approach.
• Value nutrient diversity and are not focused solely on weight loss.

Final Thoughts on Keto vs. Paleo

Choosing between the Keto and Paleo diets ultimately depends on your individual health goals, lifestyle, and personal preferences. Both diets prioritize whole, nutrient-dense foods and can support weight management and overall well-being when followed correctly. If you’re looking for a structured, low-carb approach to weight loss and improved metabolic health, Keto might be the right fit. On the other hand, if you prefer a more flexible diet that emphasizes natural, minimally processed foods without strict macronutrient targets, Paleo could be the better choice. The best diet is one you can sustain long-term and aligns with your unique needs.

For more insights on how a ketogenic lifestyle promotes longevity, check out our previous blog, How Keto Can Help You Live Longer: The Science Behind Longevity.