The paleo vs. keto debate is common due to their popularity and health claims. On the surface, the two look very similar – both focus on making whole, unprocessed foods a priority and to reach similar health goals such as weight loss or more energy. However, the two are not the same and can have different impacts on your health, lifestyle, and overall dietary choices.
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“Understanding the nuances of keto and paleo helps individuals choose the diet that aligns best with their health and lifestyle goals,” says Ronneil Ramlal, CEO of Protein Chefs. |
In this article, you will learn:
- What keto and paleo diets are.
- How they are similar and different.
- The benefits and limitations of each.
- About menu options to show daily differences.
- Answers to top FAQs on keto vs. paleo.
Understanding Keto and Paleo Diets: What are They?
Let’s take a look at the differences between the keto and the paleo diets.
What is the Keto Diet?
The keto diet focuses on foods like avocados, eggs, fatty fish, cheese, and leafy greens. It’s all about keeping carbohydrate intake low while eating plenty of healthy fats and a moderate amount of protein.
How is this different from non-Keto diets? Imagine swapping out your usual bread and pasta for a plate of salmon with creamy avocado.
The goal of a keto diet is to train your body to burn fat, and lessen its dependence on carbohydrates. This is done by shifting your body into a state of ketosis, where it burns fat for energy instead of carbs.
Keto diets typically consist of getting 70%-75% of their daily calories from fatty foods, such as avocado, cheese, nuts, plant-based oils, or other healthy options. 20% to 25% of calories come from protein, such as salmon, lean-chicken or beef. The final 5% to 10% of calories are from carbohydrates such as fruit, vegetables, or breads.
Keto-friendly foods include:
- Avocados
- Eggs
- Cheese
- Salmon
- Olive oil
- Leafy greens (e.g., spinach, kale)
What is the Paleo Diet?
The paleo diet, on the other hand, is centered on whole, natural foods such as grass-fed meats, fish, fresh fruits, vegetables, nuts, and seeds. Rather than focusing on eating foods to reach a state of ketosis, the focus is on eating as our ancestors did, thousands of years ago, but without the foraging and scavenging.
An example of a modern day paleo meal is a plate of grilled chicken with a side of roasted vegetables—it’s simple, hearty, and free from anything processed.
The paleo approach skips modern foods like grains, dairy, and legumes, based on the idea that our ancestors thrived without them.
Unlike keto, there’s no strict carb limit, making it easier for those who enjoy more variety. Paleo aims to support overall health, aid in weight management, and reduce inflammation by cutting out processed ingredients.
Paleo-friendly foods include:
- Grass-fed beef
- Wild-caught fish
- Fresh fruits (e.g., berries, apples)
- Vegetables (e.g., broccoli, carrots)
- Nuts and seeds (e.g., almonds, sunflower seeds)
- Sweet potatoes
- Coconut oil
- Eggs
Keto vs. the Paleo Diet: The Key Similarities
Keto and paleo diets share a focus on whole, unprocessed foods. Both approaches avoid refined sugars, processed snacks, and artificial ingredients, emphasizing nutrient-dense options that support better health. For example, while on either diet, you’ll be reaching for fresh vegetables, high-quality meats, and natural fats rather than packaged or processed meals.
“Both diets also promote a higher intake of healthy fats and proteins. Whether it's avocado, nuts, or lean cuts of meat, these foods are central to the way both diets are structured,” says Ronneil. “This focus not only helps manage hunger but also supports muscle maintenance and overall energy levels, making it easier to sustain healthy eating habits long-term.”
Another similarity lies in their potential benefits for weight management and metabolic health. By eliminating processed carbs and refined sugars, both keto and paleo can contribute to more stable blood sugar levels and reduced cravings.
This can lead to more consistent energy throughout the day and, for many, a better capacity for weight control and fat loss.
Lastly, both diets emphasize food quality. Organic produce, grass-fed meats, and sustainably sourced ingredients are encouraged in both keto and paleo plans. This attention to quality means that followers of either diet are more conscious about what they put on their plate, aiming for foods that are as close to their natural state as possible.
Differences Between Keto and Paleo Diets
While both diets share a focus on whole foods, their key differences lie in their goals and specific food restrictions. The keto diet is structured to achieve a state of ketosis, where the body burns fat for energy instead of carbohydrates. This requires strict macronutrient control—high fat, moderate protein, and very low carbohydrates.
Paleo, on the other hand, does not aim for ketosis. Instead, it promotes a balanced intake of natural, whole foods without focusing on specific macronutrient ratios.
The food choices allowed on each diet also differ. Keto often includes dairy products like cheese, cream, and butter, as long as they are low in carbs. Paleo eliminates all dairy, emphasizing foods that would have been accessible to early humans.
Additionally, keto may permit low-carb processed items such as keto bread or bars, while paleo strictly avoids processed foods altogether.
Another major difference is the approach to carbohydrates. Keto requires a significant reduction in carb intake to maintain ketosis, limiting foods like fruits and starchy vegetables. Paleo, however, allows for more flexibility with carbs, including fruits and root vegetables, as long as they are natural and unprocessed.
Overall, keto prioritizes metabolic control, while paleo focuses on holistic health through ancestral eating habits.
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Diet Aspect |
Keto Diet |
Paleo Diet |
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Primary Goal |
Achieve ketosis for fat burning and energy use |
Emulate ancestral eating for overall health |
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Macronutrient Focus |
High fat, moderate protein, very low carbs |
Balanced intake, no strict macronutrient focus |
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Carbohydrate Intake |
Strictly limited (5-10% of daily calories) |
Flexible, allows natural carbs like fruits and tubers |
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Dairy |
Permitted if low-carb (e.g., cheese, butter) |
Excluded, no dairy products |
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Processed Foods |
Allows low-carb processed items (e.g., keto snacks) |
No processed foods, strictly whole and natural foods |
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Food Philosophy |
Focuses on altering metabolism through ketosis |
Focuses on eating as close to ancestral diet as possible |
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Legumes and Grains |
Excluded |
Excluded |
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Sweeteners |
Allows low-carb artificial sweeteners |
No artificial sweeteners; natural sources only |
What Is The Difference Between a Paleo And Keto Menu Plan?
When understanding the paleo diet vs. keto, having a clear look at what you’ll potentially eat can help you determine which one is right for you. Here’s two 3-day menu plans to consider, one for keto and the other for paleo.
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Eating Keto: A 3-Day Keto Menu Plan Day 1:
Day 2:
Day 3:
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Learn more about your healthy eating options: |
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Eating Paleo: A 3-Day Paleo Menu Plan Day 1:
Day 2:
Day 3:
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Keto vs. Paleo: Benefits and Limitations
Both the keto and paleo diets offer unique benefits and limitations. The keto diet is highly effective for quick weight loss and maintaining stable blood sugar levels.
However, its strict macronutrient ratios can make it challenging to sustain long-term, potentially leading to nutrient deficiencies.
On the other hand, the paleo diet is praised for its emphasis on whole, natural foods, which can support overall health and reduce inflammation. Yet, it excludes certain food groups like legumes and dairy, which may limit nutrient variety.
Both diets require careful planning but cater to different needs. Keto is ideal for those seeking rapid weight loss and better blood sugar control, while paleo suits individuals looking for a sustainable, balanced approach to healthy eating.
Paleo Diet vs. Keto: Frequently Asked Questions
Keto vs. paleo for weight loss, which is better?
For weight loss, keto is often more effective in the short term due to ketosis, which helps burn fat quickly. Paleo supports gradual, sustainable weight loss by promoting whole, nutrient-dense foods. The better option depends on your goals: keto for fast results or paleo for a balanced, long-term approach that’s easier to maintain.
Which diet is better for long-term health: keto or paleo?
For long-term health, the paleo diet may be more sustainable. It focuses on whole, nutrient-dense foods and offers more flexibility, making it easier to maintain. The keto diet, while effective for weight loss and blood sugar management, is highly restrictive and can be challenging to follow long-term.
Is paleo vs. keto better for inflammation?
Both paleo and keto diets can help reduce inflammation, but paleo may have a slight edge due to its emphasis on whole, anti-inflammatory foods like fruits, vegetables, and lean meats. Keto can also reduce inflammation by lowering carb intake and stabilizing blood sugar, but its higher fat content might not suit everyone.
Make Your Healthy Eating Journey Effortless with Protein Chefs
Choosing between the paleo and keto diets comes down to personal health goals and lifestyle preferences. No matter which path you choose, Protein Chefs is here to support your journey.
We offer fresh, prepared meals tailored to your dietary needs, making your keto or paleo experience easier and more convenient.
With Protein Chefs, you can enjoy nutritious, delicious meals delivered right to your door, helping you stay on track and reach your health goals without the stress of meal prep.
Ready to make your diet enjoyable? Explore our meal options today!
