Paleo Vs Keto: Which Diet Helps You Lose Weight?

The paleo and keto diets are two of the most popular diets today. Both diets are healthy alternatives to the modern, unhealthy Standard American Diet (SAD) and can help with weight loss. However, depending on your goals and environment, one may be better than the other.

The paleo diet, short for the Paleolithic diet, is based on the idea of eating only foods that were available to early humans to promote optimal health. It focuses on whole foods and eliminates grains, legumes, dairy, and most processed foods. It is also referred to as the caveman diet or stone-age diet.

The keto diet, short for the ketogenic diet, is a high-fat, moderate-protein, and low-carbohydrate diet. It aims to put your body into a state of ketosis, where it uses fat instead of carbohydrates as its primary energy source.

The main difference between the two diets is the amount of carbs they allow. Paleo is low carb, while keto is zero or near-zero carb. This makes keto harder to stick to, but it may help you lose weight faster. Paleo, on the other hand, is easier to maintain in the long term but may not lead to weight loss as quickly.

Keto vs Paleo: Which is better for weight loss?

The ketogenic (keto) and Paleolithic (paleo) diets are two of the most popular diets today. Both diets are healthy alternatives to the modern, unhealthy Standard American Diet (SAD). They are also highly restrictive, eliminating or drastically reducing some of your favourite foods. Both diets can help you lose weight, but depending on your goals and your environment, one might be better than the other.

The keto diet is a modern invention, first used to treat epilepsy patients in the 1920s, and still used for that today. The term "keto" comes from the scientific term "ketosis", a state in which the body burns fat instead of carbs. Ketosis occurs naturally when you fast for a long time or starve yourself. On a strict keto diet, you can't eat any carbs, and you eat lots of fat and protein instead. Sugar, bread, rice, pasta, candy, and even sugary fruit are out; tuna, chicken, beef, and milk are all in.

The paleo diet, or "caveman diet", is based on the idea of eating only foods that were available to early humans to promote optimal health. It emphasizes whole foods and eliminates grains, legumes, dairy and most processed foods. The paleo diet is not strictly low-carb, but eliminating processed foods makes it lower in carbohydrates than the average American diet. Most of your carbs will come from fruits and vegetables on this plan.

The keto and paleo diets have a lot in common. Both focus on three macronutrients: fat, protein, and carbohydrates. They also involve closely tracking those three macronutrients, and can provide powerful weight-loss results, at least in the short term.

The main difference between them is the amount of carbs they allow. Paleo is low carb, but keto is zero (or near zero) carb. Paleo allows some whole-food sources of carbohydrates, such as apples, citrus fruits, kiwis and grapes. The keto diet, on the other hand, restricts all high-carb foods, including starchy vegetables and most fruits.

Both diets have proven effective for weight loss in the short term, but more long-term studies are needed. One meta-analysis showed that compared to a low-fat diet, those who followed a very low-carbohydrate diet, like the keto diet, achieved greater weight loss after 1-2 years. However, it's questionable how long individuals can keep following either diet and therefore keep seeing results.

The paleo diet is arguably easier to follow because it doesn't involve counting any macronutrients and offers more flexibility with food choices. It's also considered a lifestyle rather than a diet, so it's easier to stick to in the long run.

The keto diet, on the other hand, requires a much larger lifestyle shift, and you need to be more precise with what you eat. It can be harder to stick to, but it may help you lose weight faster.

In conclusion, both the keto and paleo diets can be effective for weight loss, but the best diet is the one that you can stick to and that supports your health. The paleo diet is a healthier option for most people because it allows for more flexibility with food choices than keto, which makes it easier to maintain long-term. However, if you already have a fairly low-carb, processed food-free diet, then paleo might not do much for you, and keto might be a better option.

The differences between the two diets

The paleo and keto diets have a lot in common. They are both reduced-carb diets, and they both emphasise the consumption of whole foods over processed foods. Both diets eliminate grains and legumes, but for different reasons. Paleo dieters avoid grains and legumes because they were not likely to have been eaten by early humans and because they contain antinutrients, whereas the keto diet cuts them out due to their high carbohydrate content.

However, there are some key differences between the two diets.

Macronutrient Ratios

The keto diet is a very low-carb, moderate-protein, and high-fat diet. It usually involves getting 5% to 10% of your calories from carbohydrates, 15-20% from protein, and 60 to 80% from fats. In contrast, the paleo diet does not focus on counting macronutrients, but fat is kept to a moderate amount of around 35%. Paleo is not a low-carb diet in the same way keto is, and it allows for more whole-food carbohydrates, such as fruits, vegetables, and unrefined sweeteners.

Dairy and Soy

The keto diet encourages the consumption of high-fat dairy foods and some soy foods, as long as they fit within the recommended macronutrient range. Paleo, on the other hand, restricts almost all dairy and does not allow any soy products.

Weight Loss

Both diets can be effective for weight loss, but in different ways. Paleo promotes weight loss through whole, unprocessed foods, which are more nutritious and lower in calories than processed alternatives. Keto promotes weight loss by increasing ketone bodies through carbohydrate restriction. Ketosis, the metabolic state where the body burns fat for energy instead of carbohydrates, also helps to suppress the appetite.

Sustainability

The paleo diet is generally considered easier to maintain in the long term because it allows more flexibility with food choices. Keto is more restrictive and requires careful planning to achieve and maintain ketosis.

Health Benefits

Both diets can be healthy, depending on how they are implemented. Paleo allows for more flexibility and is therefore likely to offer a wider variety of nutritious options. It also encourages an overall healthy lifestyle, including exercise and mindfulness. However, keto may be more beneficial for people with certain health conditions, such as type 2 diabetes, as it increases insulin sensitivity.

The similarities between the two diets

The paleo and keto diets have many similarities. Both diets emphasise the consumption of whole foods, with an emphasis on healthy fats and protein. Both diets eliminate grains and legumes, although for different reasons. Paleo focuses on the ideology that grains and legumes were not part of early human diets, while keto eliminates them due to their high carbohydrate content.

Both diets also discourage the intake of added sugars, although paleo dieters are more flexible, allowing unrefined sugar sources like honey and maple syrup.

Both paleo and keto may be effective for weight loss, although more research is needed to determine a clear causal relationship.

Both diets also encourage the consumption of healthy fats such as omega-3 fatty acids, monounsaturated fats, and saturated fats. Foods containing these fats include eggs, red meat, chicken, salmon, avocado, olives, and pumpkin seeds.

The benefits of each diet

The Benefits of the Paleo Diet

The paleo diet, also known as the "caveman diet", is based on the idea that eating like our ancestors from the Paleolithic era will promote optimal health. It focuses on whole foods and eliminates grains, legumes, dairy, and processed foods. Here are some benefits of the paleo diet:

• Weight Loss: The paleo diet can help with weight loss by removing processed foods, which are typically high in carbs and sugar, and low in nutrition. It promotes a more nutritious diet, allowing for better digestion.
• Improved Health: Paleo emphasizes whole foods, healthy fats, and a balanced intake of protein, fat, and carbohydrates. It also encourages exercise and mindfulness, promoting a healthier lifestyle beyond just the diet.
• Flexibility: Paleo allows for more flexibility in food choices compared to keto, making it easier to maintain in the long term. It also doesn't require strict tracking of macronutrients.
• Wellness: Paleo is seen as more of a lifestyle change rather than a short-term diet. It focuses on total body wellness, including exercise and mindfulness practices, which can improve overall health and reduce stress.

The Benefits of the Keto Diet

The keto diet, short for the ketogenic diet, is a very low-carb, moderate-protein, and high-fat diet. It aims to induce a state of ketosis, where the body burns fat for energy instead of carbohydrates. Here are some benefits of the keto diet:

• Weight Loss: Keto can help with weight loss by inducing ketosis and suppressing appetite. It may also lead to a lower caloric intake due to reduced cravings.
• Health Benefits: Keto can improve blood sugar control and insulin sensitivity, making it beneficial for people with type 2 diabetes. It may also provide benefits for neurological disorders and potentially reduce the risk of heart disease.
• Quick Results: Keto may lead to quicker weight loss results compared to paleo. However, these results may be short-lived, and weight gain may occur when stopping the diet.
• Specific Guidelines: Keto provides clear guidelines on macronutrient ratios, making it easier to track and follow. It also allows for some flexibility to suit different lifestyles and preferences.

The downsides of each diet

Downsides of the Paleo Diet

The paleo diet is based on the idea that eating like our hunter-gatherer ancestors from the Paleolithic era will lead to optimal health. While this diet has gained popularity, it has its downsides.

Firstly, it eliminates grains, legumes, dairy, and processed foods, which can make it challenging to ensure you're getting all the necessary nutrients. For example, the paleo diet may lack calcium and vitamin D due to the exclusion of dairy. It is also important to note that our ancestors did not have one single diet; their diets varied depending on their environment, with some consuming dairy and grains.

Secondly, the paleo diet may not be as effective for rapid weight loss as other diets. While it promotes weight loss through whole, unprocessed foods, it does not strictly limit carbohydrates, which play a significant role in weight management. As a result, weight loss on the paleo diet may be slower compared to other diets.

Finally, the paleo diet can be restrictive and challenging to maintain in social situations. It requires eliminating several food groups, including grains, dairy, and legumes, which can limit your food choices and make it difficult to stick to the diet long-term.

Downsides of the Keto Diet

The keto diet, known for its high-fat and extremely low-carb content, also has its drawbacks.

Firstly, it can be challenging to adhere to due to its restrictive nature. The keto diet requires careful planning and monitoring of macronutrient intake to maintain ketosis, which can be cumbersome and socially isolating.

Secondly, the keto diet may lead to nutrient deficiencies, especially fiber, due to the exclusion of many high-carb foods like grains and legumes. This lack of fiber can cause constipation, and the overall diet may not provide adequate nutrients over the long term.

Lastly, the keto diet can cause side effects in the short term, often referred to as the "keto flu," which include headaches, nausea, muscle cramping, and fatigue. These side effects typically subside within a few weeks, but they can be unpleasant and off-putting for those considering the diet.

In conclusion, while both the paleo and keto diets have their advantages, they also present several downsides that should be carefully considered before committing to either one.

Frequently asked questions