Keto vs. Paleo: Which Is Better for Weight Loss and Health?

Keto vs. paleo—which one of these two dietary approaches is better for weight loss and health?

Both keto and paleo exclude grains and legumes but differ in their approach to protein and carbohydrate intake, which plays a crucial role in their effects on weight loss and metabolic balance.

Let’s explore the differences between paleo and keto diets and discover why a nutritious ketogenic diet is the best choice for sustained weight loss and overall health. 

What is the keto diet?

The keto diet is a high-fat, moderate-protein, and low-carbohydrate eating plan designed to induce the metabolic state of ketosis, during which the body burns fat for energy instead of carbohydrates.

This low-carb diet focuses on healthy fats such as avocados, nuts, and olive oil with moderate amounts of protein from meat, fish, and eggs while limiting carbohydrate intake to less than 50 grams per day. 

This drastic reduction in carbohydrates encourages the body to produce ketones, which are an alternative fuel source and offer a wide range of health benefits. 

Pros and cons of keto

The keto diet is often associated with rapid weight loss as the body shifts to burning fat for fuel. 

This low carbohydrate diet also helps stabilize blood sugar levels and reduce insulin resistance, making it beneficial for individuals with type 2 diabetes. Additionally, many people report improved mental clarity and increased energy levels while in ketosis.

However, a keto diet that only focuses on macronutrient intake without considering food quality can lead to nutritional deficiencies and associated health issues.  

Moreover, as the low-carb diet gains popularity, an increasing number of highly processed foods are being marketed to keto dieters, often lacking in nutritional value and potentially harming overall health.

That’s why it’s critical to follow Healthy Keto®, an advanced version of a low-carb diet emphasizing organic produce, grass-fed meat, pasture-raised eggs, wild-caught fish, and organic full-fat dairy. 

Healthy Keto helps support optimal nutrition while maintaining ketosis and fat burning, providing a sustainable strategy to enhance metabolic balance and achieve healthy weight loss. 

Watch the video below to find out why paleo won’t put you into ketosis. 

What is the paleo diet?

The paleo diet, also known as the Paleolithic or caveman diet, focuses on eating foods our ancestors would have consumed during the Stone Age. 

It emphasizes whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, dairy, and processed foods. 

The idea is to mimic the eating habits of early humans to promote better health and prevent modern diseases linked to processed foods.

Pros and cons of paleo

The paleo diet focuses on whole, nutrient-dense foods, which can improve overall health, aid in weight loss, and boost energy levels. It may also reduce the risk of chronic diseases by eliminating processed foods, refined sugars, and unhealthy fats.

However, paleo doesn’t trigger shifts in metabolic energy-making processes and, therefore, may not offer the same health benefits and significant weight loss effects as a well-structured and nutritious low-carb diet.

In addition, the paleo diet can be challenging to maintain long-term due to its restrictive nature. Some people struggle to achieve meal variety without including food groups such as dairy, which many find difficult to give up. 

This limitation can make it harder to sustain the Paleolithic diet and ensure a balanced nutrient intake, increasing the risk of nutritional deficiencies. 

Keto vs. paleo for weight loss and health

Both paleo and Healthy Keto focus on nutrient-dense foods. However, their approach to macronutrient balance differs, which can make all the difference when evaluating their weight loss effects and health benefits.

Let’s compare food choices, nutritional value, and weight loss benefits of the keto and paleo diet.  

Food choices 

At first glance, both Healthy Keto and paleo appear to offer the same food choices. 

Both diets prioritize clean, nutrient-dense foods, focusing on vegetables and high-quality protein, such as grass-fed meats, wild-caught fish, and pasture-raised eggs.

However, in contrast to keto, the paleo diet doesn’t permit dairy products but includes starchy vegetables and fruits, which are restricted on keto due to their high carb content.

In addition, paleo generally recommends lean meats and moderate fat intake, while the keto diet places a much greater emphasis on high-fat options, encouraging the consumption of fatty cuts of meat such as ribeye, pork belly, and fatty fish such as salmon. 

Nutrition 

While the exact nutritional value of each diet greatly depends on an individual’s specific food choices, research has highlighted some critical differences in nutrient intake between the keto and paleo diets.

Evidence published in Nutrients found that individuals following paleo may be at increased risk of choline and calcium deficiency. It’s believed that this is primarily due to paleo’s restriction on dairy foods, which are rich sources of these essential nutrients. 

Similar concerns exist regarding nutritional deficiencies and the ketogenic diet, especially in those following dirty keto. This further highlights the importance of a nutritious low-carb diet such as Healthy Keto to minimize the risk of inadequate nutrition.

Furthermore, because of paleo’s emphasis on lean meats and avoidance of butter, some individuals find it difficult to meet daily fat requirements, especially if they don’t prioritize plant-based fats such as avocados, nuts, and seeds. 

In contrast, the keto diet is specifically designed to encourage high-fat consumption, with fats making up the majority of daily caloric intake, providing a more consistent approach to meeting daily energy needs. 

Weight loss

While both keto and paleo diets can aid in weight loss by eliminating processed foods, grains, and sugars, the keto diet is ultimately more effective in triggering fat loss. 

“Keto induces ketosis, which enables the body to use stored body fat as an energy source instead of relying on glucose derived from carbs and sugars,” explains Dr. Berg  

The paleo diet, on the other hand, includes starchy vegetables and fruits, which provide carbohydrates that prevent the body from entering ketosis. Without triggering ketosis, paleo may promote weight loss due to achieving a caloric deficit but lacks the same sustained fat-burning effect of keto.

This has been confirmed by scientific research investigating the weight loss effects of Paleolithic and ketogenic diets after 12 months. 

According to a study published in Nutrients, individuals following a ketogenic diet experienced an average weight loss of almost 17 pounds. In contrast, another study published in Nutrients found that the Paleolithic diet resulted in an average weight loss of four pounds after one year. 

This highlights the long-term benefits of keto for sustained weight loss, thereby promoting overall health while reducing the risk of weight-related health issues. 

Health outcomes

In addition to significant weight loss, the ketogenic diet offers other health benefits that haven’t been linked to a Paleolithic diet approach. 

By limiting carbohydrates, the ketogenic diet is particularly effective in stabilizing blood sugar levels, improving insulin sensitivity, and lowering the risk of insulin resistance. 

Insulin resistance is a serious metabolic imbalance associated with a wide range of health issues, including obesity, type 2 diabetes, heart disease, hypertension, and even dementia.

Keto’s benefits for insulin sensitivity and metabolic balance may explain why a low-carb diet is associated with improved overall long-term health and longevity, potentially reducing the risk of various chronic diseases.

Furthermore, evidence published in Nutritional Neuroscience found that the ketogenic diet enhances cognition and brain health and may lower the risk of neurodegenerative diseases.

The authors commented, “The ketogenic diet seems to confer cognitive-enhancing effects in areas such as working memory, reference memory, and attention and has the potential to alleviate age-related cognitive decline.”

While paleo has been found to reduce the risk of food sensitivities and digestive issues by limiting ultra-processed foods, a Healthy Keto diet offers the same benefits due to its emphasis on minimally processed whole foods. 

In addition, it’s crucial to be aware that many paleo dieters consume large amounts of protein, which increases the risk of kidney issues, especially in those at risk of renal problems.  

Which is right for you?

Which dietary approach is right for you depends on your individual health goals, dietary preferences, and the sustainability of each option in the long term. 

If you aim for rapid and sustained weight loss, improved insulin sensitivity, and better cognitive health, following a Healthy Keto diet may be the better choice. 

However, if you find it challenging to eliminate starchy vegetables and fruits but are comfortable forgoing dairy, paleo may be a suitable option as long as you consider the increased risk of kidney issues and potential nutritional deficiencies. 

In addition, many find the ketogenic diet more sustainable due to the appetite-controlling effects of ketosis. By shifting the body's energy source from carbohydrates to fat, ketosis helps reduce hunger and cravings, making it easier to adhere to the diet long-term. 

This steady fat-burning process ensures consistent energy levels throughout the day, avoiding the energy crashes and hunger spikes associated with higher-carb diets.

Key takeaways

Keto vs. paleo—what’s the difference, and which is better for weight loss and health?

In contrast to paleo, keto limits carbohydrate intake, which triggers ketosis and offers the profound health benefits associated with this metabolic state of fat-burning, 

Keto not only helps achieve significantly more weight loss than paleo but has also been found to improve metabolic health, enhance cognitive functions, and lower the risk of heart disease, diabetes, and neurodegenerative disorders. 

FAQ

1. Keto vs. paleo: which is healthier?

Both keto and paleo can be healthy if well-planned and focused on nutrient-dense whole foods. 

However, keto’s emphasis on restricting carbs triggers ketosis, a metabolic fat-burning state associated with weight loss, better cognitive health, improved energy levels, and hormonal balance. 

2. What is the difference between paleo and keto?

The paleo diet encourages eating whole, unprocessed foods, focusing on meat, fish, vegetables, fruits, and nuts while excluding grains, legumes, and dairy. 

In contrast, the keto diet emphasizes high-fat, moderate-protein, and restricted carb intake to induce ketosis, a metabolic state during which the body burns fat for energy instead of carbohydrates.

3. Do you go into ketosis on the paleo diet?

While paleo eliminates grains and processed foods, it does permit foods with a high carb count, such as fruits and starchy vegetables, which will likely prevent the body from entering ketosis.

4. Can you have eggs on paleo?

Yes, pasture-raised eggs are allowed on the paleo diet as they align with its focus on whole, unprocessed, and nutrient-dense foods.

5. What are the drawbacks of the paleo diet?

Paleo, also referred to as the Stone Age diet, can lead to excessive protein intake, which has been linked to kidney strain and potential long-term kidney disease. 

In addition, paleo excludes dairy products, which may result in calcium deficiency and often fails to meet the fat requirements necessary for sustained energy.

6. What are the drawbacks of the keto diet?

Potential drawbacks of the ketogenic diet include an increased risk of electrolyte imbalances and nutritional deficiencies, especially in those who follow a dirty keto diet. This version of a low-carb diet only focuses on macronutrient intake without considering the nutritional value of the food.

To maximize the health benefits of the ketogenic diet, it's essential to follow a nutrient-dense eating plan such as Healthy Keto®, which emphasizes whole, unprocessed foods.

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353368/ 

2. https://www.mdpi.com/2072-6643/12/7/2005 

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC8002510/ 

4. https://www.tandfonline.com/doi/abs/10.1080/1028415X.2022.2143609