Keto and Paleo Diets
What’s the Difference?
The keto and paleo diets are two dietary options that aim to boost health, eliminate highly
processed foods, and encourage weight loss.
The ketogenic (keto) diet focuses on eating a particular balance of macronutrients. The
goal is to enter a state of ketosis, where the body begins to burn fat for health or weight
loss.
The Paleolithic (paleo) diet focuses on eating foods that humans would’ve eaten in the
Stone Age. This goal is to eliminate moderate processed foods for health or weight loss.
Keto Diet
A keto diet is an eating plan that focuses on eating lots of healthful fat, and some protein,
and minimal carbohydrates. The body typically uses carbohydrates as a fuel for energy.
When a person does not get enough carbs, the body will start using a fat and some protein
stores. In true ketosis the liver will take stored fat and turn it into ketones which the body
then uses for energy. Reaching the state of ketosis is the goal of the keto diet.
In general a person on a keto diet should consume a proximally 70-80% fat, 20-25%
protein, and 5-10% carbohydrates. The keto diet encourages and excludes specific foods.
A person on a keto diet cannot get their carbohydrates from grains or legumes. Their carbs
must come from keto friendly vegetables such as the leafy greens or small group of fruits
primarily berries.
Paleo Diet
A paleo diet is a dietary plan at focuses on foods that humans ate during the Paleolithic era.
Some refer to it as the caveman diet or the Stone Age diet. This diet strives to eliminate
products made via moderate food processing and farming methods. People who follow the
paleo diet may choose foods that a Stone Age ancestor would have been able to hunt or
gather and eat. The diet of the Stone Age person would have varied according to the
natural resources available in their area. Some people believe that the human body is not
well adapted to modern day foods. According to supporters of this of the diet, cutting out
foods such as dairy, grains and legumes can help a person lose weight and prevent heart
disease and diabetes. A paleo diet excludes highly processed foods, as well as legumes,
grains, and dairy products. The paleo diet also encourages the consumption of healthful
fats, such as those from wild or grass fed animals, nut oils, butter, olive oil and avocados. It
also recommends that people eat higher amounts of animal protein. According to some
small short-term studies the paleo diet may have benefits for the metabolic syndrome and
improve cholesterol levels. Scientists however still need to carry out more research to
confirm this.
Similarities between the keto and palliative diets.
Both diets encourage the consumption of any nutritious whole foods and exclude highly
processed foods. Both involve low carbohydrate intake and do not allow the consumption
of grains and legumes. They emphasize meat for protein and recommend certain types of
fats and vegetables. Both keto and paleo diets include seeds unprocessed meat, seafood,
eggs and healthful fats such as olive oil, avocado oil, and nut oils as well as non-starchy
vegetables. They both exclude highly processed foods, chips, crackers and packaged snacks
and foods that contain white or brown sugar, corn syrup, or agave nectar.
However both diets exclude a variety of foods that many people would consider healthful.
These included whole grains, rice, wheat, quinoa, pasta, bread and oats as well as the
legumes including bread, peanuts, soy and lentils. Both of these diets encourage lower
carbohydrate intake than a traditional reduced calorie or low-fat weight loss plans some
health experts have recommended for years. Consider that the National Institute of Health
and American Heart Association still continue to recommend a daily intake of whole grains,
which cannot part of either a keto or paleo diet plan.
Differences between the keto and palliative diet.
The keto and palliative diets exclude different foods the keto diet excludes high sugar foods
including most fruits while the palliative diet allows more fruits and some natural
sweeteners. They also have different rules for meat and vegetables and dairy.
Meat intake on the paleo diet focuses on natural and grass fed meats with no processing. A
keto diet allows any meat that does not contain added sugar or carbohydrates
Sweeteners and sugars
A paleo diet allows raw honey, maple syrup, date sugar and coconut sugar. A keto diet does
not allow any sugars but will allow some artificial sweeteners like Stevia and sucralose.
Starchy vegetables
Some nutrient rich vegetables with a high starch or carbohydrate content are not allowed
on the keto diet because they would interrupt ketosis. Conversely a paleo diet allows many
of these nutritious vegetables and moderation such as sweet potatoes, beets and carrots.
Fruits
Fruits contain a range of nutrients, vitamins and minerals, fiber and antioxidants and are a
healthy choice for most people. Fruits contain some natural sugar and some have higher
levels of sugar and carbohydrates. A paleo diet allows all fruits although higher sugar ones
in moderation. A keto diet allows only lowered sugared fruits such as cranberries peaches
apricots apples and plums.
Dairy
A paleo excludes dairy products. A keto diet allows dairy without sugar ideally higher fat
and higher protein types.
Things to remember
People following any diet eliminating food group should make sure they’re meeting their
daily nutrient requirements to avoid deficiencies. Anyone considering making a new and
drastic change the eating patterns should check with their health care provider first
particularly people with chronic health conditions such as heart disease, diabetes or
hypertension. Remember that people following keto diet may experience side effects
related to entering the state of ketosis this might include “keto breath”, keto skin rash and
the “keto flu”. This flulike illness can include headaches lethargy nausea mental slowness
insomnia and decreased exercise performance, constipation and low libido. It can be
harmful to stay in a state of ketosis for extended periods. People do not experience the
symptoms with the paleo diet as a paleo diet does not lead to a state of ketosis. It is possible
that certain nutritional supplements can help people following the keto diet to get enough
nutrients, ease side effects and meet their daily macro nutrient goals. This should probably
best be crafted by and discussed with a registered dietitian. One should also remember
that people who follow the paleo diet need to make sure they are getting adequate amounts
of calcium since his diet excludes dairy products. The keto diet lacks fiber and several
micronutrients due to the restrictions of foods that contain carbohydrates.
An individual should base their decision on whether to follow either of these diets on their
current health condition and how strict they want to be with the diet and their individual
health goals. They will benefit from speaking with their health care provider before
changing their diet especially if they have diabetes, heart disease, or other health
conditions.
*Disclaimer
Please consult your healthcare provider if you decide to pursue the keto diet as it may impact
your current medical therapy, particularly but not exclusively if you are prediabetic, diabetic
or have kidney disease.