Keto and Paleo have to be two of the most popular diets of the past decade, and for good reason.
✓ Both are ways of eating that are steeped in history, based on evolutionary biology, and rooted in scientific research.
✓ Both can provide a satisfying way of nourishing and fueling the body.
✓ Both have a track record for maintaining an ideal body weight, and improving energy and mental clarity without leaving followers feeling deprived.
But, they’re also both diets about which plenty of misguided information is constantly being spread. The two diets are not dissimilar, nor are they mutually exclusive. So you might be wondering…
What is the difference between Paleo and Keto, and how do they compare?
Which is better for you, and how do you choose? You’re in luck. In this article, you’ll learn:
The Differences Between Paleo and Keto
Paleo vs Keto— Which Is Better?
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Keto |
Paleo |
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Origins |
The ketogenic diet was first used as a therapeutic treatment for epilepsy in the early 1920s (that makes it almost 100 years old!). It’s since gained popularity outside of the medical world, recently becoming one of the most popular diets in the world. |
A modern diet modeled on the primitive diet of Paleolithic man was first discussed in various nutrition books in the 1970s. But it wasn’t until Loren Cordain’s 2012 book The Paleo Diet that the term found its way into diet terminology, and so the pro-primitive, anti-grain diet rose to fame. |
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Macros |
5-10% carbohydrates (around 20g or less) 20-25% protein 70%+ fat |
The Paleo diet has no set macronutrient split. |
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Benefits |
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Common foods |
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Foods avoided |
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What Is the Ketogenic Diet?
When you hear the word “keto,” people are probably referring to the ketogenic diet, which is a low-carb, high-fat diet meant to induce ketosis, which is a metabolic state.
Being in ketosis means your body has switched from running off glucose (carbohydrates) to fat (ketones). Ketones are the body’s preferred fuel source, and it runs more effectively on ketones over glucose.
Think of glucose (carbs) as putting cheap, dirty fuel in your car. It might get you around, but it won’t elicit peak performance from the car and over time, makes the car run sluggishly.
Ketones can be compared to premium fuel. If you fuel your car with premium, your car performs better, for longer.
The body can enter the state of ketosis a few different ways, but the ketogenic diet aims to do so through carbohydrate restriction. Most people need to limit their carbohydrates to 5-10% of their daily caloric intake to achieve ketosis.
The remainder of this macronutrient-focused diet consists of a moderate amount of protein and a high amount of fat.
Some of the reasons people follow a ketogenic diet include:
- Effective weight loss[*]
- Increased satiety
- Mental clarity
- Sustained energy
Burning fat for fuel. All the bacon you could dream of. Never having to suffer another stale bagel ever again. It’s not difficult to see why keto has become so popular.
What Is the Paleo Diet?
If keto is a metabolic state, then Paleo is a way of living.
This diet emphasizes ancestral nutrition, food quality, and optimal health. It focuses on whole foods that the human body has supposedly evolved to tolerate from an evolutionary perspective, while excluding those that can be problematic.
Unlike keto, Paleo is macronutrient agnostic. This means you can eat whatever combination of fat, protein, and carbs you want.
There is, however, a list of Paleo foods and non-Paleo foods.
A Paleo diet includes lots of:
- Fruits
- Vegetables
- Meats
- Eggs
- Nuts
- Seeds
- Organic, grass-fed, pasture-raised, locally-sourced, and seasonal food where possible
While excluding or avoiding:
- Dairy
- Legumes
- Gluten
- Grains
- Trans fats
- Sugar
- Processed foods
- Additives such as nitrates, colors, and carrageenan
These foods are avoided for various reasons.
For example, vegetable oils carry a high ratio of omega-6 to omega-3 fatty acids, which may promote inflammation[*]. Many people have issues digesting legumes (we’ve all heard the song, right?). Omitting gluten has shown potential to reduce gastrointestinal symptoms[*].
The Paleo lifestyle covers physical movement, stress, sleep, and environmental factors such as light exposure. Are you even Paleo if you don’t own a pair of blue-blocking glasses?
The point of Paleo isn’t to mimic a caveman. The goal is to promote optimal health based on ancestral principles.
The Differences Between Paleo and Keto
At a glance, keto and Paleo sound pretty similar. But there are some distinct differences beyond the daily carb limit.
The most obvious distinction is food quality. While most keto-ers promote “clean” keto, discouraging low quality fats like vegetable oils, you can technically reach ketosis and eat a ketogenic diet by eating food of questionable quality.
While it’s certainly possible to eat a clean, whole-foods-based ketogenic diet, it does allow for some distinctly non-Paleo foods. These include:
- Dairy, including cheese, cream, butter, and whey protein
- Non-caloric sweeteners like erythritol, xylitol, allulose, and stevia
- Artificial sweeteners such as sucralose, common in sugar-free foods
- Processed meats containing additives or low-quality, factory-farmed meats and animal products
- Vegetable oils
- Trace amounts of grains or sugar that fall under the carb limit
- Peanuts
Paleo, on the other hand, is far more generous with the carbs. It’s often considered to be a low-carb diet due to the absence of grains, but still allows for many sugar-and- starch-heavy whole-foods.
Some Paleo foods that must be avoided or limited on a keto diet include:
- Starchy vegetables such as potatoes and other root vegetables
- High-sugar fruits, such as dates, mango, pineapple, and banana
- Coconut sugar, maple syrup, and honey
So the difference can be summed up nicely as this:
Keto doesn’t necessarily mandate a clean, whole-foods diet, and Paleo doesn’t necessarily mandate minimizing carbs and, therefore, blood glucose response.
Paleo vs Keto— Which Is Better?
Keto and Paleo have both seen massive popularity over the past decade, which begs the question: Which is better?
Each diet has its pros and cons. Let’s break them down.
Side Effects
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Keto |
Paleo |
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You may experience the keto flu, which is a collection of flu-like symptoms caused by low electrolytes. This can happen with both keto and very low-carb paleo. It’s remedied by either adding electrolytes through food or supplements, or eating more carbohydrates. |
Transitioning from a diet high in sugar and processed carbohydrates? You’ll likely experience some unpleasant symptoms on Paleo even if you’re not going into ketosis. Headaches, mood swings and fatigue are common signs of sugar withdrawal. Don’t worry, these will eventually clear up as your body adapts to a new diet. |
Weight Loss
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Keto |
Paleo |
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Given the absence of most high-carb foods, both Paleo and keto make it easy to entirely remove problematic foods from your diet. But, keto and Paleo desserts still exist. Most keto desserts are also pretty high in calories thanks to all that delicious cream and other high-fat ingredients. Fat may be satiating, but adding keto-friendly sweeteners makes it hard to moderate. |
Paleo desserts in particular may contain a lot of sugars, albeit natural, which can perpetuate the sugar addiction. Many people find it easier to eat less food with keto as the high amount of fat is very satiating. Paleo, on the other hand, may be great for volume eaters who love to fill their plate with plenty of nutritious (and low-calorie) vegetables. |
Flexibility, Restriction and Long-Term Sustainability
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Keto |
Paleo |
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Let’s get the obvious out of the way: Keto can be restrictive. Yes, you can still enjoy fruit, desserts, alcohol, and any form of keto-fied “junk” food your previous carb-fueled self enjoyed. But with such a low daily carb limit, your options can be limited, especially when dining out. |
A lack of set macros doesn’t mean dining out is a breeze on Paleo. The avoidance of processed foods, vegetable oils and additives means you’ll do a lot of home cooking, though this may not necessarily be a bad thing. Paleo also allows for a more diverse array of foods. You really can eat the (natural) rainbow with every meal. Still on the fence about Paleo? Three words: No peanut butter. Three more words that absolutely make up for it: Macadamia Nut Butter. |
Vegans and Vegetarians
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Vegetarians have a relatively easy time following a ketogenic diet thanks to eggs and soy as protein sources. Vegans have a little more freedom with keto than with Paleo. This is because a keto diet allows for soy, a major protein source for many vegans. Otherwise, you’re limited to however many nuts and seeds you can fit into your daily carb allowance, or relying on hemp protein. |
Dairy and soy might be off the table, but vegetarians can still get protein from eggs on a Paleo diet. Vegans, unfortunately, have more difficulty getting adequate protein from a Paleo diet. Without grains or legumes (including soy), vegans must rely on nuts, seeds, and hemp, such as hemp protein and seeds. |
How to Follow a Paleo Ketogenic Diet
If both Keto and Paleo are sounding pretty good to you, then here’s some great news: You can totally do both.
It’s entirely possible to eat a Paleo diet while staying under 20g of carbs a day. This involves eating plenty of meat, fish, nuts, seeds, and low-carb fruits and vegetables.
Another option would be a targeted or cyclical ketogenic diet. These involve regular “carb-ups” either around workouts or on specific days. This would allow you to eat higher-carb Paleo foods, such as sweet potatoes, while sticking to a traditional keto macro split for most of the time.
If you’re all for Paleo but can’t bear to part with cheese (or simply have no issues tolerating dairy), then you may be interested in the primal diet. This Paleo spin-off still permits high-quality dairy in moderation.
How to Switch from Keto to Paleo (or Vice Versa)
Wanting to make the jump from Paleo to Keto, or the other way around? It can be done, with a little preparation. Here’s how.
Switching from Keto to Paleo
Many people migrate to Paleo after successfully losing weight from keto, or simply because they want to broaden their diet. Not to mention the allure of sweet potato fries.
Herein lies the danger of switching from keto to Paleo. All of a sudden, those formerly forbidden foods are back on the menu. It can be easy to overindulge after being restricted for so long.
Just remember that you were always “allowed” to have those foods before. You simply chose not to eat them.
A good rule of thumb is to adjust fat and carb ratios accordingly. Any carbs you add to your plate can be balanced by removing some of the fat. Otherwise, you’ll just be adding extra calories, which — unless you’re trying to gain weight or build muscle — can have unwanted consequences.
It can also be hard to get past the psychological weirdness of foods like bananas being “okay” to eat again. Don’t worry, the keto police can’t get to you anymore.
Switching from Paleo to Keto
First, you may very well be hit by the keto flu. Keep those electrolytes up before you go running back to the potatoes.
There’s also the matter of vegetables. Yes, you can still eat plenty of vegetables on Paleo. But you may need to dial them back a bit if you’re used to having your plate piled high with produce. The same goes for smoothies, so make sure you portion those berries accordingly. Sorry, volume eaters.
Making Keto or Paleo Your Own
One thing to keep in mind is you don’t have to stick with the rigid rules of Paleo or keto.
Yes, being in ketosis requires a certain level of carbohydrates. But you can choose to eat low-carb Paleo, Paleo-keto, primal, Paleo-ish or anything in between.
The world is your oyster (and yes, oysters are both a Paleo and keto-friendly food).
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