Choosing between Paleo and Keto can be tough. Both say they’re great for health and weight loss. They like whole foods but differ on fat and carbs. To pick right, know how each works with your health goals. The Paleo Diet is liked by the young and those with diabetes or heart problems1. Keto is big for quick weight loss1 and controlling blood sugar1.
Both diets cut out sugars. Yet, they have key differences. Paleo lets you eat some carbs from whole foods. Keto really limits carbs to just 20 to 50 grams a day1. Paleo allows fruits with lots of sugar, banned in Keto2. It’s key to understand these diets well, to choose what fits your life and health goals.
In this piece, I’ll go deep into each diet. We’ll look at what they share, how they’re different, and their benefits. Trying to lose weight or boost overall health? Let’s find which diet might work best for you.
What is the Paleo Diet?
The Paleo Diet is about eating like ancient people did. It includes fruits, vegetables, lean meats, fish, nuts, and seeds. You should avoid grains, dairy, refined sugar, and processed foods3. Eating these natural foods can help you lose weight and get healthier.
Understanding the Paleo Diet
People followed the Paleo Diet 2.5 million to 10,000 years ago4. It tries to make us healthier by eating like our ancestors4. It became popular as a recent trend in 20123.
In a Paleo Diet, you eat a lot of fruits, vegetables, and meats like beef and fish. You also eat nuts, eggs, and seeds4. Dr. Cordain, who likes this diet, says to follow it 85% of the time5. This way, it’s easier for beginners to stick with it.
Studies show the Paleo Diet can lower blood pressure and help with diabetes4. It avoids bad foods like sugar and processed snacks. For instance, some women lost weight on this diet, but after two years, the effect was less3.
This diet is about eating natural foods and less processed ones. People like it because it makes them feel full and helps with cravings4. But, you have to be careful not to miss out on vitamins like D and calcium3.
Starting the diet means planning simple and healthy meals. This helps you get all the nutrients you need while keeping to the diet’s rules.
Yet, eating too much red meat on the Paleo Diet can be risky. It might raise the chance of heart disease and diabetes5. So, think carefully about these risks5. The Mediterranean Diet might be a safer choice for the long run4.
For details on the Paleo Diet, check out the Mayo Clinic website3.
What is the Keto Diet?
The Keto Diet cuts down carbs and boosts fat intake. This change helps our body use fat for energy. People lose weight quickly and help some health issues by eating this way.
Understanding the Keto Diet
The Keto Diet aims for a body state called ketosis. This is where fat fuels us, not carbs. Diet numbers are around 70–80% fat, 20–25% protein, and 5–10% carbs6. Staying under 20-50 grams of carbs daily keeps this going6. Benefits include clear thinking, even energy, and better health.
This diet says no to high-carb foods like grains and most fruits. Only berries are okay6. It’s stricter than Paleo, banning all sugars to keep ketosis6. It welcomes high-fat dairy, unlike Paleo which has no dairy6.
The Keto Diet has many health perks. It started as a diet for epilepsy and helps with other brain conditions7. It’s great for losing weight fast and eating better.
Keto offers many tasty recipes for its low-carb, high-fat rules. From yummy smoothies to bacon-wrapped chicken, these meals keep people happy and on track with their Keto plans.
Similarities Between Paleo and Keto Diets
The Paleo and Keto diets are pretty alike, especially in choosing healthy foods and avoiding some. This part talks about how both diets are good for our health.
Focus on Whole Foods
Both diets love whole foods. They push for eating organic, grass-fed, and fresh foods. This avoids bad processed foods8. They also suggest eating foods rich in nutrients. This makes the Paleo and Keto diets very wholesome9.
Elimination of Grains and Legumes
Both diets also say no to grains and legumes. This helps avoid anti-nutrients like lectins, which can block nutrient absorption10. By cutting carbs, they help keep blood sugar stable. This improves health and sticks to their main goals8910. Avoiding these foods helps prevent inflammation and stomach problems too8.
Differences Between Paleo and Keto Diets
Both the paleo and keto diets love whole foods. They say no to certain food groups. But how they break down what you eat is very different. Knowing these differences helps people pick the right diet for them.
Macronutrient Focus
The biggest difference is how they look at what you eat each day. Keto focuses a lot on fats, about 70-80% of daily calories. Carbs are very low, making up less than 5-10% of what you eat. Protein fills in the last 10-20%111213. Paleo doesn’t tell you exact numbers but suggests more balance. It allows 35-45% carbs mainly from fruits and veggies13. This shows why picking a diet that fits your health goals is key.
Types of Restrictive Foods
The food rules for these diets also differ. Paleo cuts out grains, legumes, and dairy. It suggests eating whole foods like meats, seafood, fruits, and veggies. Keto focuses on very low carbs to reach ketosis. It often cuts out natural sweeteners and some fruits and veggies11. Paleo lets you enjoy more types of plants12.
Both diets agree on cutting refined sugars. But keto’s strict carb rules can be tough to stick with long-term11. This shows in how you need to watch what you eat carefully to stay in ketosis.
In the end, Keto vs Paleo is about how they handle what you eat and food rules. Keto is strict with fats, proteins, and carbs. Paleo cuts out certain food groups based on old diets.
For more on these diets, check out this video by Scripps11.
Benefits of the Paleo Diet
The Paleo Diet helps you get healthy by eating whole, unprocessed foods. Foods like vegetables, nuts, seeds, and meats are key. This diet helps you lose weight without counting calories14. It also cuts out processed foods and added sugars. This helps with health problems caused by these bad ingredients14.
The Paleo Diet health benefits are big. It’s good for your gut and lowers swelling because you eat more veggies15. A study found it also helps people with type 2 diabetes. It makes heart health better and helps control blood sugar15.
One big win of the Paleo lifestyle is less risk of getting fat, diabetes, or heart disease14. Studies say the Paleo Diet can lead to living longer. It’s because it’s full of good food like veggies and meat. People also noticed they lost weight and their waist got smaller15.
For losing weight, Paleo is great because it focuses on whole foods. It cuts out junk food, which helps a lot. Studies back this up, showing better blood sugar and cholesterol. But, we need more research to be sure of all benefits15.
The Paleo lifestyle advantages also help adults with high cholesterol better than some diets15. Reviews say it might also help people with metabolic syndrome. This shows it’s really good for your health.
But, going Paleo means you might miss out on some nutrients. This is because you don’t eat dairy or legumes14. It’s smart to talk with a doctor to make sure your diet is balanced14.
Benefits of the Keto Diet
The Keto Diet is great for fast weight loss and helping with health issues. It makes the body burn fat by entering a state called ketosis. In ketosis, your body uses fat for energy instead of carbs, which leads to weight loss quickly.
Quick Weight Loss
One top perk of the Keto Diet is how quickly it can shed pounds at the start. This happens because the body starts using fat for fuel in a state called ketosis16. On this diet, you eat mainly fat, some protein, and few carbs16. Most aim for under 50 grams of carbs each day, sometimes even less than 20 grams17. Eating fewer carbs speeds up weight loss.
Therapeutic Uses
The Keto Diet also helps with some health problems, especially brain disorders. It can help with epilepsy and Parkinson’s disease symptoms. Also, it might aid in controlling diabetes18. The diet’s focus on fats and proteins can keep blood sugar stable and enhance insulin sensitivity. It could lessen the chance of getting type 2 diabetes16.
For details on Keto versus Paleo diets, check out this article.
Best Practices for Adopting Either Diet
Starting on the Paleo or Keto diet needs a good plan. It’s about knowing what your body needs and making a diet that fits. This way, you can change your diet without problems.
Consulting with Professionals
Talking to nutritionists is a smart move when you’re changing your diet. They give advice that fits your health and what you need from food. Since both diets have rules, experts make sure you stay healthy. They also help make your diet plan work better19.
Meal Prep and Planning
Planning your meals is key to both Paleo and Keto diets. You have to be ready and organized to keep up with them. Tips for meal prep are super helpful. They stop you from eating junk food and make sure you have the right meals ready. Planning your Paleo meals might take 2 to 4 hours a week. It takes effort, but it’s worth it20.
“A good meal plan saves money and helps you stick to your diet. It cuts down on stress about your next meal and keeps your diet balanced.” – Expert Dietitian
Using these tips makes changing to the Paleo or Keto diet easier. This way, the change feels smooth and rewarding.
Conclusion
Choosing the right diet means thinking about your health goals and what foods you like. Paleo and Keto both skip grains and legumes for healthier eating. The Paleo diet is about eating like early humans with lean meats, fruits, veggies, and nuts. It helps people lose weight and get healthier2122.
People on Paleo see good changes like less belly fat and better blood tests21.
The Keto diet cuts carbs and eats more fats to lose weight fast. It’s also used for health issues like epilepsy. But, eating too much saturated fat is not good. The American Heart Association says eat less than 13 grams of saturated fat a day. This helps prevent heart problems21. You should also not eat too much red meat, only 12-18 ounces a week21.
In the end, choosing Paleo or Keto depends on your health needs and doctor’s advice. It’s important to plan meals and talk to healthcare providers. This way, you can make a diet plan that suits you best.
Source Links
- Paleo vs. Keto: Which Diet Is Better For Weight Loss? – https://perfectketo.com/paleo-vs-keto/
- Is Keto or Paleo Right for You? | Leo Treyzon, MD – https://treyzonmed.com/is-keto-or-paleo-right-for-you/
- Paleolithic diet – https://en.wikipedia.org/wiki/Paleolithic_diet
- Paleo Diet 101: What You Can and Can’t Eat – https://health.clevelandclinic.org/paleo-diet
- Paleo Diet (Caveman Diet) Review, Foods List, and More – https://www.webmd.com/diet/a-z/paleo-diet
- Keto vs. paleo: What are the similarities and differences? – https://www.medicalnewstoday.com/articles/326287
- Difference Between Paleo and Keto Diets – https://www.webmd.com/diet/difference-between-paleo-keto
- PDF – https://acadianagastro.com/wp-content/uploads/2020/08/Keto-and-Paleo-Diets.pdf
- Ketogenic vs. Paleo Diets: What Are the Major Differences? – Gene Food – https://www.mygenefood.com/blog/ketogenic-vs-paleo-diets-whats-the-difference/
- Keto Diet Vs Paleo Diet: What Are Their Similarities And Differences – https://www.dmoose.com/blogs/diets/keto-vs-paleo?srsltid=AfmBOoontrg-8MQrNw8uOAqtbkh8YB4tvJpOINToBZjxLomu7BerXuG5
- Paleo Versus Keto: See How These Two Popular Diet Plans Compare – https://www.eatingwell.com/article/7871295/paleo-versus-keto-see-how-these-two-popular-diet-plans-compare/
- Keto Diet Vs Paleo Diet: What Are Their Similarities And Differences – https://www.dmoose.com/blogs/diets/keto-vs-paleo?srsltid=AfmBOoqN3RNXZ3DqvghnBtp3ilV10mqnuRf5Wzt00qIfdNaMerCNfweK
- What’s the Difference Between Eating Low-Carb, Paleo, and Keto? – https://www.self.com/story/low-carb-paleo-keto
- The Paleo Diet — A Beginner’s Guide + Meal Plan – https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu
- The Paleo Diet: Pros and Cons According to NUNM – National University of Natural Medicine – NUNM – https://nunm.edu/2019/04/paleo-diet/
- Keto vs Paleo 101: Everything you need to know — The Paleo Foods Co. – https://www.paleofoodscompany.com/news/ketovspaleo
- Combining The Paleo and Keto Diet: What You Need To Know – https://hunterandgatherfoods.com/blogs/real-food-lifestyle/combining-the-paleo-and-keto-diet-what-you-need-to-know
- The paleo keto diet is based on animal fat and protein consumption. It combines aspects of the paleo diet, which emulates the foods of our ancestors, and the ketogenic diet, which is a very-low-carbohydrate diet. – https://www.diabetes.co.uk/paleo-keto/foods-to-eat-on-paleo-keto-diet.html
- Nutrition & Health Info Sheets for Health Professionals – The Paleo Diet – https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-paleo-diet
- The Paleo Diet for Beginners – Fresh Meal Plan – https://freshmealplan.com/blogs/news/the-ultimate-guide-to-the-paleo-diet-for-beginners?srsltid=AfmBOopIYWejhcGy2gfr5fe33Wgitq4sL-5NBqEBx-41g3anN4uESKQu
- What does scientific evidence say about the paleo diet? – https://www.medicalnewstoday.com/articles/paleo-diet-is-there-any-evidence-that-it-benefits-health
- A skeptical look at popular diets: The paleo diet isn’t just for cavemen – https://scopeblog.stanford.edu/2019/01/31/a-skeptical-look-at-popular-diets-the-paleo-diet-isnt-just-for-cavemen/