Keto Diet Vs Paleo Diet: Which One Is Better?

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In today’s world, it would be difficult to find a health magazine or any conversation regarding health and fitness without the words paleo and ketogenic diets. They are trending and hot buzzwords all over social media as well, and there’s a reason for that.

You see, many individuals follow these diet plans to get healthier or lose weight. But since both are so widely known, you might wonder what makes them different. Continue reading, as we are here to compare them and provide all the answers relating to Keto Diet Vs. Paleo Diet to help you understand them better. Let’s begin!

What is the Keto Diet?

A keto diet is a way of eating that focuses on consuming lots of healthy fat, some protein, and a few carbohydrates. Carbohydrates are commonly used by the body as an energy source. In a state of genuine ketosis, the liver converts fat that has been stored into ketones that the body needs as fuel. The objective of the ketogenic diet is to reach this state of ketosis.

What is the Paleo Diet?

The paleo diet, which is sometimes called the “caveman diet,” is based on the idea that eating certain foods that early humans could find will be best for your health. One of the main ideas behind the paleo diet is that the way modern food is made, processed, and distributed is bad for people’s health.

For those on the Paleo diet, these four staples are off-limits, along with processed sugar and most forms of dairy. Most people think of paleo as more than simply a diet; they consider it as a lifestyle.

Keto Diet vs Paleo Diet

keto diet vs paleo diet

You may be looking for healthy diets if you want to change the way you live. At the moment, Paleo and Keto diets are very popular. They both try to get you to eat less and pay more attention to what you eat. ‌

Similarities between Keto Diet and Paleo Diet

Here are some similarities between them:

‌Whole foods all the way! 

Simply put, whole foods are any food that has not been processed. Both the Keto and Paleo diet plans are designed to get nutrients from whole foods. 

The keto and paleo diets both strongly advise against eating any ultra-processed foods and in favor of real foods such as seasonal vegetables, meat, fish, and nuts.

No Grains, No Beans!

The Keto and Paleo diets are strict about not eating grains and legumes, but for different reasons. 

For the paleo crowd, this is mostly because grains and legumes probably weren’t part of early humans’ diets and because they contain substances that make you lose nutrients. 

Some plant-based foods contain things like lectins and phytic acid, which are anti-nutrients. They make it hard for your body to absorb minerals and nutrients, and eating many of them can hurt your stomach.

Be afraid of Carbs!

Keto teaches you to fear carbs because you will gain weight if you eat too much of them. ‌

Paleo true believers will insist that you adopt a stone age diet since it solved all of society’s health problems back then. ‌

No room for unhealthy foods. ‌

One good thing about both is that they say to stay away from foods that are processed, refined carbs, and large amounts of sugar, all of which can cause health problems if you eat too much of them. ‌

No added sugars.

Added sugars are highly discouraged on both the Keto and Paleo diets.

But paleo dieters are a little more versatile with this rule because they can still eat honey and maple syrup, which are natural sugars.

Eat healthy fats.

Both the Keto and Paleo diets encourage you to eat healthy fats that haven’t been processed. This is because they both aim to make you as healthy as possible.

However, these diets also recommend eating a moderate to a large amount of certain refined oils, such as olive and avocado, nuts, seeds, and fish. Because they have poly and monounsaturated fats, these foods are good for your heart health.

Both may help you lose weight: 

One of the main reasons why keto and paleo diets are so popular is that people think they will help them lose weight. Short-term weight loss may occur when converting to a low-carb, high-fat (LCHF) eating plan, including the ketogenic diet, according to one literature assessment in this area.

This could have happened because eating a lot of fat usually makes people less hungry and eat less overall. It’s also possible that the procedure of ketosis helps the body get rid of its fat stores more quickly. It’s still not clear what the real reason is.

Differences between Paleo Diet and Keto Diet

Here’s a side-by-side comparison of their differences:

Paleo DietKeto Diet
At around 35%, the paleo diet is substantially more modest.About 70% of the calories on a ketogenic diet come from fat.
Paleo diets can have a lot more carbs than other diets, especially if you eat Paleo snacks and desserts.The ketogenic diet has only 25 net grams of carbs, which is about 5–10% of your daily calories.
A person may be far more relaxed and still get the health advantages of the Paleo diet.To get the most out of the ketogenic diet, a person must be in a ketosis state and follow the diet rules to the letter.
Some healthy sweeteners are allowed on the paleo diet. These include dates, coconut sugar, maple syrup, and honey.On the Keto diet, you can’t use any sweeteners that are high in carbs.
Premium foods like grass-fed beef, organic produce, and wild-caught seafood are at the center of the Paleo diet.The Paleo diet is based on high-quality foods like grass-fed beef, organic produce, and seafood caught in the wild. 

Comparison In Terms Of Food

Even though they are very similar, they, however, do have some differences:

Paleo Keto
All sorts of meatsAll sorts of meats
Fruits Fruits are not allowed
Starchy VegetablesNo Starchy vegetables
No grainsNo grains
No Beans or legumesNo Beans or legumes
Nuts and seedsNuts and seeds
No added sugars and artificial sweetenersNo added sugars and artificial sweeteners
Maple syrup or honey No maple syrup or honey
No dairy productsDairy are products allowed

Which Diet is Better For Your Health: Keto or Paleo?

keto vs paleo health

When deciding between paleo and keto, the big question is which is better for your health. How well you can make your meal plan is a big part of the answer to this question. 

A paleo diet of real foods is preferable to “dirty” keto, in which individuals focus primarily on macronutrient ratios and are allowed to eat processed meats rich in industrial oils and artificial sweeteners. 

Metabolic abnormalities can happen if you eat a lot of fruits, honey, and starchy vegetables on a Paleo diet that is high in sugar. This condition is linked to infertility, metabolic syndrome, type II diabetes, heart disease, cancer, and neurological diseases.

If you want to get the health benefits of a low-carb diet, keto is probably the best way to do it. But you can eat a low-carb paleo diet, but you’ll need to eat more fat to meet your energy needs. In this case, you’ll be going keto.

Things to Consider When Choosing a Keto or Paleo Diet

You should consider the following things before deciding to go on a diet.

  • Determine first the reason for going on a diet. Ask yourself: Does the diet you’ve chosen fit how you live? Do you eat out a lot? Do you travel a lot for work? 
  • Consult with your medical providers, such as your doctor and a registered dietician, to figure out which diet will help you reach your goals.
  • Keep in mind that you’ll only keep seeing results as long as you can stick to the diet. As with most diets, planning and preparation are key, as is continuing to work with a qualified individual who can assist you.

Combining Keto and Paleo Diets   

Since some parts of the keto and paleo diets are the same, like how they focus on whole, nutrient-dense foods and healthy fats, etc., they can be combined! Here are some easy ways to put them together:

  • Aim for whole foods: Both the keto diet and the paleo diet suggest eating whole, unprocessed foods. Eat lots of fruits, vegetables, nuts, seeds, and healthy fats.
  • Focus on good fats: The two diets have much in common, including a focus on heart-healthy fats like olive oil, coconut oil, almonds, and avocado. These fats are crucial to the success of both diets because they aid in satisfaction.
  • Choose a protein source of higher quality: The paleo diet focuses on good sources of protein like grass-fed beef, fish caught in the wild, and chicken raised on pasture. On the keto diet, you eat a moderate amount of protein, which is still important for keeping your muscle mass. Choose good sources of protein that fit both diets.

Side Effects

If you switch from a standard American diet to a standard paleo diet, you will have less trouble. Getting into ketosis can cause unpleasant side effects, such as “keto poop“, that can be corrected. Simple things like drinking enough water, adding more salt to meals, eating more fat, and taking alkaline supplements can help.


Would Keto or Paleo result in more weight loss?

Both the Keto and Paleo diets can help you lose weight, but how much weight you lose depends on your starting weight, how well you stick to the diet, how active you are, and how many calories you eat overall.

Are both the Keto diet and the Paleo diet healthy?

Both the Keto and Paleo diets can be healthy if they are followed correctly, with a balanced intake of nutrients, and based on the needs and preferences of the person.

Things to think about before choosing between paleo and keto?

Consider your unique health objectives, medical history, dietary choices, lifestyle, and financial situation before deciding between the paleo and keto diets.

What is the main difference between the Keto Diet and the Paleo Diet?

The main difference between the Keto Diet and the Paleo Diet is the macronutrient ratio. Keto is high in fat, moderate in protein, and low in carbohydrates, while Paleo emphasizes whole, unprocessed foods including lean protein, healthy fats, and complex carbohydrates.

Which diet is better for weight loss?

Both the Keto Diet and the Paleo Diet can be effective for weight loss, but the Keto Diet may be more effective in the short-term due to its restriction of carbohydrates and promotion of ketosis.

Which diet is better for people with diabetes?

The Keto Diet may be more effective for people with diabetes due to its low-carbohydrate nature, which can help regulate blood sugar levels.

Can you have alcohol on either diet?

Alcohol should be limited on both the Keto Diet and the Paleo Diet, as it is high in calories and can negatively impact health and weight loss goals. Low-carb options such as keto-friendly wine or low carb cocktails may be consumed in moderation.


The paleo and keto diets focus on whole, nutrient-dense foods and restrict packaged foods and refined carbs. But the paleo diet lets you eat some starchy vegetables and fruits, while the keto diet is low in carbs and focuses on eating a lot of fat to help the body get into ketosis. 

At ketolog, we obviously tend to favor the keto diet, but there is no “best” between them. The best option for each person will depend on what they want to achieve, what they like, and their health history. So you should always consult a doctor or nutritionist to help you figure out what kind of diet is best for you.

The Author

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John has been learning about and experimenting with low carbohydrate diets since the around 2006. He has successfully used the keto diet to lose over significant amounts of weight in the past and currently follows a low carb diet for a variety of reasons including general health, weight management, and managing mood levels.

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