Paleo And Keto: Can They Work Together?

The paleo and keto diets are two dietary options that aim to boost health, eliminate highly processed foods, and encourage weight loss. Both diets are highly restrictive and will eliminate or drastically reduce some of your favourite foods. They are also pretty difficult diets to maintain long-term, both in terms of general enjoyment and food-related sanity.

The paleo diet focuses on eating foods that humans would have eaten in the Stone Age. The keto diet, on the other hand, restricts carbs to put your body into a state of ketosis, where it uses fat instead of carbohydrates as its primary energy source.

Both diets can be effective for weight loss, but paleo is less rigid and more flexible, making it easier to maintain in the long run.

Paleo and keto diets both emphasise whole foods

The paleo and keto diets both emphasise whole foods. Both diets encourage the consumption of many nutritious whole foods and exclude highly processed foods. Whole foods are those that have undergone minimal processing by the time they reach the plate. Both diets strongly encourage the elimination of ultra-processed foods and their replacement with whole foods like fresh vegetables, meat, fish and nuts.

Both diets eliminate grains and legumes, though for different reasons. Paleo eliminates grains and legumes because they were not likely part of early human diets and they contain antinutrients. Antinutrients are compounds that interfere with the body's ability to absorb minerals and nutrients and may cause digestive distress when eaten in large quantities. Keto, on the other hand, eliminates grains and most legumes because of their carbohydrate content.

Both diets also eliminate added sugar, though for different reasons. Paleo discourages added sugars because of the shared message of avoiding heavily processed foods. However, paleo is more flexible, allowing unrefined sugar sources like honey and maple syrup. Keto, on the other hand, doesn't allow any added sugar sources, refined or unrefined, due to their high carb content.

Both diets emphasise healthy fats. In line with their shared goal of achieving optimal health, both diets encourage the intake of unrefined, healthy fats. They also recommend moderate-to-liberal amounts of selected refined oils, such as olive and avocado oils, as well as nuts, seeds and fish. These foods are known to benefit heart health because of their poly- and monounsaturated fat content.

Both diets also discourage the use of heavily processed fats, such as trans fats, which are detrimental to health when consumed regularly.

Both diets eliminate grains and legumes

The paleo and keto diets are two dietary options that aim to boost health, eliminate highly processed foods, and encourage weight loss. While the two diets have distinct differences, they also share many characteristics. One of these commonalities is that they both eliminate grains and legumes.

The paleo diet, sometimes referred to as the "caveman diet", is based on the principle that eating foods available to early humans will promote optimal health. The diet eliminates grains, legumes, processed sugar, and most sources of dairy. The main foods permitted on the paleo diet include vegetables (except corn, which is a grain), selected fats and oils (such as coconut oil, olive oil, avocado oil, lard, and ghee/butter), and minimally processed sweeteners (including raw honey, maple syrup, coconut sugar, and raw stevia).

The keto, or ketogenic, diet focuses on decreasing carb intake and putting the body into a state of ketosis, where it uses fat instead of carbohydrates as its primary energy source. The keto diet restricts grains, rice, and other high-carb foods, as well as fruit and some starchy vegetables. The diet encourages the consumption of healthy fats, such as avocados, nuts and seeds, eggs, and lean meats.

Both diets discourage the intake of grains and legumes, but for different reasons. The paleo diet eliminates these foods because they were not likely part of early human diets and they contain antinutrients, which interfere with the body's ability to absorb minerals and nutrients and may cause digestive distress. The keto diet, on the other hand, restricts grains and legumes because of their carbohydrate content. Grains and legumes contribute a significant amount of carbs to the diet, and consuming them can prevent the body from reaching the state of ketosis, which is crucial for the keto diet.

While the paleo and keto diets have some similarities, they also have important differences. The paleo diet is generally considered more flexible and easier to maintain in the long term, as it does not require strict tracking of macronutrients or food intake. The keto diet, on the other hand, is more restrictive and requires careful planning to ensure the body stays in ketosis. Additionally, the paleo diet is seen as more of a lifestyle choice, focusing on wellness practices and exercise, while the keto diet is primarily focused on macronutrient distribution.

Both diets eliminate added sugar

The paleo and keto diets have a lot in common, including the fact that they both discourage the intake of added sugars.

The keto diet is a low-carb, high-fat eating plan that aims to put your body into a state of ketosis, where it uses fat instead of carbohydrates as its primary energy source. To achieve this, the keto diet severely limits carbs and eliminates fruit and some starchy vegetables. It also restricts grains, rice, legumes, dairy, refined sugar, potatoes, processed foods, refined vegetable oils, and salt.

The paleo diet, also known as the "caveman diet", focuses on consuming foods that were available to early humans in the Paleolithic era. It eliminates modern processed foods, grains, legumes, and dairy products. While it is not strictly low-carb, the paleo diet does eliminate processed foods, resulting in a lower carbohydrate intake than the average diet.

Both the keto and paleo diets emphasize whole foods and encourage the elimination of ultra-processed foods. They strongly discourage the intake of added sugars, which falls under their shared message of avoiding heavily processed foods.

However, there are some differences in their approach to sugars. The paleo diet is more flexible, allowing unrefined sugar sources like honey and maple syrup. In contrast, the keto diet does not permit any added sugar sources, refined or unrefined, due to the high carb content of these foods.

Overall, the paleo and keto diets share a strong emphasis on eliminating added sugars, with the keto diet taking a stricter approach by excluding all forms of added sugars.

Both diets emphasise healthy fats

Both the paleo and keto diets emphasise the consumption of healthy fats. This includes fats from olive oil, avocado oil, and nut oils. Both diets also recommend moderate-to-liberal amounts of selected refined oils, as well as nuts, seeds, and fish. These foods are known to benefit heart health because of their poly- and monounsaturated fat content.

The paleo diet recommends fats and oils such as coconut oil, avocado oil, olive oil, lard, tallow, and ghee/butter. The keto diet, on the other hand, encourages the consumption of healthy fats like avocados, nuts, and seeds.

Both diets discourage the use of heavily processed fats, such as trans fats, which are detrimental to health when consumed regularly. Keto places heavy emphasis on fat in general, as it is the cornerstone of the entire diet. Paleo, while not necessarily a high-fat diet, recommends healthy fats to support overall health.

Both diets may be effective for weight loss

The paleo and keto diets are two dietary options that aim to boost health, eliminate highly processed foods, and encourage weight loss. Both diets can be effective for weight loss in the short term, but there is limited research on their effectiveness for sustained, long-term weight loss.

A small study of postmenopausal, obese women following the paleo diet showed a 9% weight loss after six months and a 10.6% loss at 12 months. No additional significant change in weight was seen at the 24-month mark. Similarly, a review of research on low-carb, high-fat (LCHF) diets, such as the ketogenic diet, indicated that short-term weight loss can occur when switching to this style of eating.

The keto diet aims to put the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. This metabolic state can lead to a decrease in appetite and fewer overall calories consumed, which can contribute to weight loss.

The paleo diet, also known as the "caveman diet," focuses on consuming whole foods that were available to early humans, such as meat, fruits, and vegetables. It eliminates grains, legumes, processed sugars, and most dairy products. This diet may also promote weight loss by reducing the intake of processed and high-carbohydrate foods.

While both diets may be effective for weight loss, it is important to note that they are highly restrictive and can be challenging to maintain in the long term. Additionally, it is always recommended to consult with a healthcare professional before starting any new diet, especially if you have any chronic health conditions.

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