Keto Vs Paleo: Which Diet Is Best For You?

The keto and paleo diets are two of the most popular wellness trends globally. Both claim to be inspired by the eating habits of our caveman ancestors, but there are significant differences to be aware of. The keto diet, for instance, is a modern invention, first used to treat epilepsy in the 1920s. It involves a high-fat, low-carb, moderate-protein diet, which puts the body into a state of ketosis, where it uses fat instead of carbohydrates as its primary energy source. The paleo diet, on the other hand, focuses on eating whole foods that were presumed to have been eaten by early humans during the Paleolithic era. It eliminates dairy, grains, legumes, processed foods, and sweeteners. While both diets can be effective for weight loss, they are highly restrictive and can be challenging to maintain in the long term.

Keto vs Paleo

Weight loss

The keto and paleo diets are both popular options for people looking to lose weight. While both diets can be effective for weight loss in the short term, there are some key differences to consider when deciding which one may be the best option for you.

The paleo diet, also known as the "caveman diet", focuses on consuming whole foods that were available to early humans during the Paleolithic era. This includes lean meats, fruits, and vegetables, while eliminating grains, legumes, dairy, and processed foods. Paleo is not strictly low-carb, but it is lower in carbohydrates than the average diet. Most of the carbs on this diet come from fruits and vegetables.

On the other hand, the keto diet, or ketogenic diet, is a very low-carb, moderate-protein, and high-fat diet. The primary goal of keto is to put your body into a state of ketosis, where it burns fat instead of carbohydrates for energy. To achieve this, the diet typically restricts carbs to less than 5% of energy intake. The keto diet also eliminates fruits and some starchy vegetables.

One of the main differences between the two diets is their flexibility. Paleo is considered more flexible than keto, as it allows for more food choices and does not require strict tracking of macronutrients. Paleo also does not require maintaining ketosis, so there is no need to weigh food or closely monitor carbohydrate intake.

In terms of weight loss, both diets have been shown to be effective in the short term. A study on the paleo diet showed a 9% weight loss after six months and a 10.6% loss at 12 months. Another study comparing a very low-carbohydrate diet like keto to a low-fat diet found greater weight loss after 1-2 years with the low-carb diet. However, long-term studies are still needed to determine the sustainability of these diets for weight loss.

While both diets can lead to weight loss, it is important to consider their potential drawbacks. The keto diet can be challenging to maintain due to its restrictive nature, especially in social situations. It may also cause side effects like the "keto flu", which includes symptoms such as headaches, nausea, and fatigue. The paleo diet, while more flexible, may also lead to nutrient deficiencies, particularly in calcium and vitamin D.

In conclusion, both the keto and paleo diets can be effective for weight loss, but they have different levels of flexibility and may have different side effects. When deciding between the two, it is important to consider your health goals, budget, and lifestyle. It is always a good idea to consult with a healthcare professional before starting any new diet.

Short-term vs long-term

The keto and paleo diets are both popular weight loss plans, but they also come with some health risks. So, how do they compare in the short term vs. the long term?

Short-Term Effects

The keto diet can lead to quick weight loss, but it can also cause an initial period of "keto flu", which involves extreme fatigue and foggy-headedness. This usually lasts about a week. In the short term, the keto diet can be beneficial for weight loss, but it is very restrictive and can be uncomfortable.

The paleo diet also leads to weight loss and improvements in blood pressure and metabolic syndrome risk factors. However, in the short term, people may experience waning energy levels and mood changes due to the lack of energy-rich carbs.

Long-Term Effects

The long-term effects of the keto diet are less clear, and there is limited research on its safety and efficacy. Some experts warn that it could be dangerous to follow the keto diet for an extended period. Potential risks include vitamin or mineral deficiencies, negative effects on athletic performance, weight regain when relaxing the strict rules, damage to blood vessels, and increased risk of heart disease and early death.

The paleo diet has been linked to sustained weight loss, particularly in terms of fat loss and improvements in abdominal obesity and triglyceride levels. However, long-term adherence can be challenging due to its restrictive nature, and it may be difficult to stick to when travelling or eating out. The paleo diet may also be more expensive than other diets, and there is a risk of nutrient deficiencies, especially calcium and vitamin D.

Both the keto and paleo diets can lead to short-term weight loss, but they also come with some potential drawbacks. In the long term, the paleo diet may be a better option for most people due to its greater flexibility and variety of nutritious options. However, it is important to note that the diet that works best in the long term will depend on individual needs and preferences.

Carbohydrates

The keto diet aims to induce ketosis, a metabolic state in which the body uses calories from fat, instead of carbs, for energy. To achieve this, the diet restricts carbohydrates to less than 5% of total macronutrient intake. In practice, this means limiting carbs to 20-30 grams per day. As a result, the keto diet eliminates all rich sources of carbohydrates, including starchy vegetables, most fruits, grains, sweeteners, and most legumes.

The paleo diet, on the other hand, does not emphasize macronutrients and does not aim for ketosis. While it does restrict some carb sources, such as grains, refined sugars, and legumes, it still allows carbs from whole foods such as fruits, vegetables, and unrefined sweeteners. The amount of carbs consumed on the paleo diet depends on individual food choices, but it is generally lower than the average American diet.

In summary, the keto diet is a highly restrictive, low-carb diet that aims for ketosis by severely limiting carbohydrates. The paleo diet, while still low-carb, is less restrictive and allows for more whole-food sources of carbs.

Whole foods

The paleo diet, also known as the "caveman diet", is based on the principle that eating foods available to early humans will promote optimal health. It focuses on high-protein, high-fibre, and whole-food sources, eliminating grains, legumes, processed sugar, and most dairy. While it is not strictly low-carb, the paleo diet is lower in carbohydrates than the average modern diet, with most carbs coming from fruits and vegetables.

The keto diet, on the other hand, is a modern invention, first used to treat epilepsy in the 1920s. It aims to induce ketosis, a metabolic state where the body uses calories from fat instead of carbohydrates for energy. To achieve this, the keto diet severely restricts carbohydrates and eliminates fruits and some starchy vegetables.

Both diets share similarities and can be effective for weight loss and improving overall health. However, they also have distinct differences. Paleo allows for more flexibility in food choices, including some whole-food sources of carbohydrates, and is often viewed as a lifestyle choice rather than just a diet. In contrast, keto is more restrictive and requires careful planning to maintain ketosis.

When deciding between the two, it is important to consider your individual goals and preferences. Paleo may be a better option for those seeking a less restrictive, long-term approach, while keto may be preferable for those seeking a more structured plan to achieve specific health or weight loss goals.

Ultimately, the best diet is one that you can stick to and that aligns with your health and wellness goals. Consulting with a healthcare provider or nutritionist can help determine the most suitable dietary approach for your specific needs.

Health benefits

The paleo and keto diets have many health benefits, but they are also highly restrictive and can be difficult to maintain in the long term.

The paleo diet is based on the principle of eating foods available to early humans, such as meat, fruits, and vegetables. It eliminates grains, legumes, processed sugar, and most dairy. The diet is high in protein and fibre and can lead to improved cholesterol, reduced blood pressure, improved glycemic control, weight loss, and reduced risk of cardiovascular disease. However, it may also lead to a lack of calcium and vitamin D, which are usually obtained from dairy products.

The keto diet, on the other hand, focuses on decreasing carb intake and increasing fat intake to induce ketosis, a metabolic state where the body uses fat instead of carbs for energy. The keto diet can lead to weight loss, improved heart health, protection of brain function, and improved PCOS symptoms. However, it may also lead to an increased risk of heart disease due to the high-fat content.

Both diets can be effective for weight loss and have the potential to positively impact health when appropriately planned. However, long-term research on the safety and efficacy of these diets is lacking, and some of the restrictions can be challenging to maintain. Overall, the paleo diet is generally considered a healthier option due to its flexibility in food choices and the wider variety of nutritious options it offers.

Frequently asked questions