Paleolithic and ketogenic diets are so popular today. In fact, many people wanting to lose weight and improve their overall health follow these diets.

In this article, we will compare these two and determine which one is healthier or best for you.

What is paleo diet?

Sometimes referred to as “the caveman diet,” the paleo diet is rooted on the principles that (1) foods consumed by early humans will promote optimal health and (2) modern food systems, production, and processing techniques can cause damage to human health.

Thus, if you follow the paleo diet, you are more likely to improve your natural biological function, digestion, and overall health.

This diet eliminates processed sugar, legumes, grains, and most sources of dairy. It mainly focuses on the following foods:

• Meat
• Fish
• Eggs
• Fruits
• Vegetables (except corn)
• Nuts and seeds
• Selected fats and oils, including tallow, lard, ghee/butter, avocado oil, coconut oil, and olive oil
• Minimally processed sweeteners, such as raw stevia, coconut sugar, and maple syrup

Paleo is more than just a diet to many people: it has a strong focus on lifestyle practices, total body wellness, and environmental impact of food choices.

What is the keto diet?

Glucose from carbohydrates is the main source for energy in the human body.

The keto diet basically limits carb intake and replaces it with healthy fats so the body can achieve ketosis—a metabolic state wherein the body uses fat as the main source of fuel, instead of carbs.

To induce ketosis, the keto diet involves calculating dietary micronutrient intake: fat 65–90%, protein 10–30%, and carbohydrates < 5%.

Following the keto diet means significantly shifting macronutrient distribution in favor of fat, with very few carbs and moderate protein.

The keto diet promotes weight loss and improves blood sugar control; thus, it has recently gained popularity.

Paleo diet vs. keto diet

Similar characteristics

Although paleo and keto diets are distinct, they share many characteristics such as the following.

Both encourage consuming whole foods

Both the paleo and keto diets rely on whole-food nutrient sources, such as meat, fish, fresh vegetables, and nuts. They both eliminate all ultra-processed foods.

Meaning, paleo and keto dieters should focus on consuming foods that have undergone a minimal amount of processing.

In fact, both paleo and keto rule books exclude processed fats and sweeteners.

Both eliminate legumes and grains

Both paleo and keto diets, for different reasons, discourage consuming legumes and grains.

Paleo diet eliminates legumes and grains since they were not likely part of the diet of the early humans, and they hold antinutrients as well.

Antinutrients are compounds that interfere with your body’s ability to absorb nutrients and minerals. Examples of these compounds are lectins and phytates. When consumed in large quantities, they may cause digestive distress as well.

However, research suggests that consuming foods with antinutrients can be beneficial.

The keto diet, on the other hand, eliminates legumes and grains mainly because they contain high carb content. Consuming these foods while following the keto diet means throwing your body out of ketosis.

Both eliminate added sugar

Paleo and keto diets both discourage consuming foods with added sugars. This generally falls under their shared similarity of avoiding foods that are highly processed.

However, paleo diets are a bit flexible on this matter, as they allow unrefined sugar sources such as maple syrup and honey.

Keto diet, on the other hand, does not tolerate any sources of added sugar because of the high carb content—refined or not.

Both encourage healthy fat intake

With their common goal of achieving optimal health, both diets encourage unrefined, healthy fat consumption.

They also recommend consuming moderate-to-liberal amounts of select refined oils, including avocado oil, olive oil, fish, nuts, and seeds. These foods are beneficial to your heart health due to their poly- and monounsaturated fat content.

Paleo and keto diets both discourage using highly processed fats, including trans fats, as they are harmful to your health especially when consumed regularly.

The keto diet encourages healthy fat intake as it is a high-fat diet. Paleo, on the other hand, recommends consumption of healthy fats to support overall health.

Both are effective for weight loss

One of the main reasons the paleo and keto diets are popular is the notion that they are effective for weight loss.

However, while short-term research of the diets’ effects on weight loss is promising, research as to their effectiveness for sustained, long-term weight loss is limited.

A small study in postmenopausal, obese paleo dieters found a 9% weight loss after a six-month period and a 10.6% loss in one year. No additional significant weight change was noticed after 2 years.

One review of research on low-carb, fat-rich diets, like the keto diet, found that short-term weight loss can be achieved when following this diet.

This may be due to the fact that a high intake of fat decreases your appetite, leading to a fewer overall calorie consumption. Or it could be that the process of ketosis is making your body to be more efficient in eliminating body’s fat stores. The exact reason is yet unknown.

Further research is necessary to determine a clear causal relationship.

The keto diet focuses on macronutrients, while paleo diet focuses more on ideology

Unlike paleo, the keto diet does not have an associated ideology. The reason it does encourage consuming healthy food sources is that it focuses on macronutrient distribution.

Other implemented lifestyle changes on the keto diet are not part of the diet regimen itself, but rather up to the individual following the diet.

The paleo diet, on the other hand, emphasizes lifestyle choices more than just the diet. Alongside the dietary pattern are a specific style of mindfulness and exercise in daily activities.

This diet involves incorporating short, intense exercise periods into your routine, which is thought to cause stress reduction that may come with longer workouts.

In addition, the paleo diet also encourages other stress reduction methods, including meditation and yoga.

Combined with the diet, these lifestyle changes will support the total physical and psychological well-being, leading to an improved overall health.

Unlike the keto diet, paleo does not emphasize macronutrients at all. Eating as much carbohydrates, protein, and fat as you want is permitted so long as the foods you eat are within the specified parameters of paleo diet.

Paleo tolerates whole-food carbs

The paleo diet, although it restricts some carb sources, is not a low-carb diet like the keto diet.

Since this diet does not focus on macronutrients, this could be very high in carbs, depending on the food you eat.

Although the paleo diet allows carbs from whole foods such as vegetables, fruits, and unrefined sweeteners, it does not allow legumes, grains, and refined sugars. Thus, the carb sources on this diet are somewhat limited, but not eliminated.

Contrariwise, the keto diet restricts all foods that are carb-rich, including legumes, grains, starchy vegetables, most fruits, and sweeteners. Many high-carb foods don’t fit into the keto diet due to the fact that a very low carb intake is necessary to get into and remain in ketosis.

Keto diet allows dairy and some soy foods

The keto diet encourages consumption of dairy food, such as unsweetened full-fat yogurt, heavy cream, and butter.

However, milk and other dairy products are prohibited on this diet because of their low fat-to-carb ratio.

This diet allows soy foods like soybeans and tofu so long as they are within your specified macronutrient allotment. Soy milk, however, is not allowed.

Paleo diet, on the other hand, only permits grass-fed butter. But there’s a disagreement in the paleo community as to whether or not allowing this dairy product is in line with the diet’s ideology. In addition, paleo does not allow for any soy products, as they fall into the legume food category.

Which one is healthier?

Depending on the goal that you want to achieve and how you implement the diet, both can be healthy options.

However, for most people, the paleo diet is a better or healthier option, as it is way more flexible in terms of food choices. It also offers more options for obtaining your nutrient requirements, making the diet more sustainable in the long term with less potential to isolate socially.

What’s more, paleo diet encourages an overall healthy lifestyle.

Although the keto diet has several health benefits, it is not suitable and sustainable for everyone. It is way more difficult to sustain due to its strict compliance to get into and maintain in the state of ketosis. Careful meal planning is required when following this diet.

What’s more, its heavy calorie restriction makes the diet less adaptable to various social gatherings. In addition, keto dieters may find it difficult to get adequate nutrients because of the limited food options.

Conclusion

The keto diet involves consuming very low carb and high fat food sources. It is known to have weight loss and improved blood sugar control effects.

The paleolithic diet, on the other hand, emphasizes consuming whole foods that were thought to be consumed by the people in the Paleolithic era. Aside from its dietary pattern, it also encourages wellness practices, such as exercise.

Both diets have potential benefits to your overall health when planned and implemented appropriately.

However, further research on the safety and efficacy of both diets in the long term is needed. Some of the restrictions are unsustainable as well.

The paleo diet, being more flexible with food choices as compared with the keto diet, can be the best choice for most people. It’s also easier to maintain in the long term.

At the end of the day, whatever dietary pattern works for you in the long term is the best choice.