Keto vs Paleo: A Closer Look at Two Popular Diets

The difference between the keto vs paleo diet can be confusing, especially if you're new to structured eating plans. Both focus on clean, nutrient-dense foods but differ significantly in their approach, goals, and long-term sustainability. Let's break down these two diets to help you make an informed choice.

Jump to:

What is the Keto Diet?
What is the Paleo Diet?
Similarities Between Keto and Paleo
Key Differences Between Keto and Paleo
Choosing the Right Diet for You
Conclusion
Frequently asked questions

TL;DR

Macronutrients: Keto demands strict macro-nutrient ratios (high-fat, low-carb diet) to enter ketosis, while paleo focuses on eating intuitively without counting macros.
Food Variety: Keto allows only low-carb vegetables and fruits mostly berries; paleo allows a broader range of foods, including fruits and starchy vegetables.
Dairy: Keto includes dairy for its fat content; paleo excludes it as a processed food.
Philosophy: Keto is a metabolic strategy; paleo is a lifestyle inspired by evolutionary biology.

What is the Keto Diet?

The ketogenic diet focuses on managing macronutrients– carbs, fat, and protein, to push the body into ketosis. Limiting carbs switches your body from using glucose for energy to burning fat, resulting in ketone production.

How Keto Works

Carb Restriction: Carbs are typically limited to 20–50 grams daily
Fat-Focused Fuel: About 70–80% of your calories come from fat
Moderate Protein: Protein is kept moderate (15–20%) to prevent gluconeogenesis (the conversion of protein into glucose)

Related: Learn more about Ketosis and Ketones.

Foods to Include

Fats: You can include healthy fats like avocado, coconut oil, butter, ghee, and olive oil.
Proteins: Eat fatty fish (salmon, mackerel), meats (pork belly, chicken thighs), and eggs for protein.
Low-Carb Vegetables: Add spinach, broccoli, zucchini, and cauliflower to your diet.
Snacks: Enjoy cheese, nuts (macadamia, pecans), and dark chocolate (85 %+ cocoa) as snacks

Benefits of the Keto Diet

Fat Burning: Your body becomes efficient at burning stored fat for energy.
Appetite Control: Eating high-fat foods provides satiety and reduces cravings.
Mental Clarity: Stable blood sugar levels often lead to improved focus and concentration.

Drawbacks of the Keto Diet

Restrictive: Social situations and dining out can be challenging on this diet.
Keto Flu: During the transition phase to keto, you may experience fatigue, headaches, and irritability.
Planning Required: Careful planning is necessary to ensure adequate nutrients like magnesium and fiber in this diet.

Similarities and differences between keto and paleo diet.

What is the Paleo Diet?

The paleo diet, often called the "caveman diet," aims to mimic the eating patterns of our ancestors. It's less about macronutrients and more about eating whole, natural foods while avoiding anything processed or agricultural (e.g., grains, legumes).

Core Principles

Focus on unprocessed, whole foods
Eliminate grains, legumes, and dairy as they are considered modern agricultural products
Prioritize food quality, including organic, grass-fed, and wild-caught options

Foods to Include in Paleo Lifestyle

Proteins: Grass-fed beef, wild fish, poultry, and game meats
Vegetables: All varieties, with an emphasis on colorful, nutrient-rich options
Fruits: Berries, apples, and bananas (in moderation)
Fats: Nuts, seeds, coconut, and avocado

Benefits of the Paleo Diet

Gut Health: High-fiber, whole foods promote digestion and reduce inflammation.
Anti-Inflammatory Foods: By cutting out processed foods, many report reduced bloating and discomfort.
Natural Approach: No need to count calories—just enjoy whole, satisfying foods.

Drawbacks of the Paleo Diet

Elimination of Food Groups: Some beneficial foods like dairy and legumes are excluded.
Higher Costs: Organic, grass-fed options can strain your budget.
Lack of Structure: Without macronutrient guidance, some people struggle to meet specific goals.

An infographic showing differences between keto and paleo diet.

Similarities Between Keto and Paleo

Keto and paleo might seem like opposites in some ways, but they do share some important ground. Here’s where they align:

1. Whole Food Focus: Both diets are all about ditching processed junk and embracing real, whole foods.

2. No Grains or Legumes: Bread, pasta, beans, and lentils don’t make the cut in either plan. Keto excludes them due to high carbs, while paleo avoids them as modern agricultural products.

3. Refined Sugar is Out: Keto swaps sugar for low-carb sweeteners like erythritol, while paleo leans on natural options like honey and maple syrup.

4. Healthy Fats Are In: Avocado, olive oil, and nut oils are staples for both.

5. Quality Matters: Grass-fed, organic, and wild-caught are the gold standards here.

While the shared focus on quality and simplicity creates overlap, their core philosophies take them in different directions.

Key Differences Between Keto and Paleo

Aspect	Keto Diet	Paleo Diet
Primary Goal	Achieve ketosis	Align with ancestral eating habits
Macronutrient Focus	Strict ratios: High fat, low carb, moderate protein	No specific focus; emphasizes whole foods
Carbohydrate Restriction	Very low carb intake (20–50g/day)	Flexible; allows fruits and starchy vegetables in moderation
Dairy Foods	Allowed (cheese, butter, cream)	Excluded
Fruits	Limited (low-carb berries)	Allowed (all fruits in moderation)
Starchy Vegetables	Avoided (e.g., potatoes)	Allowed (e.g., sweet potatoes)
Sweeteners	Artificial (e.g., Stevia, erythritol)	Natural sweeteners (e.g., honey, maple syrup, coconut sugar)
Processed Foods	Excluded	Excluded
Philosophy	Metabolic strategy for fat-burning	Lifestyle inspired by evolutionary biology
Meat	Allows any low-carb meat	Focuses on grass-fed, unprocessed meats
Grains and Legumes	Excluded	Excluded
Fiber Content	Can be low due to carb restrictions	Higher due to more fruit and veggie options
Flexibility	Strict and requires tracking	More flexible and intuitive

Choosing the Right Diet for You

When deciding between keto and paleo, consider the following factors:

Weight Loss Goals: Keto's structured carb limits may lead to faster fat loss.
Activity Level: Paleo supports higher activity levels with starchy veggies and fruits.
Food Preferences: Keto works well for dairy lovers; paleo is better for fruit enthusiasts.
Sustainability: Paleo's flexibility may feel more natural for long-term eating.

Quick Tips

If you like structure and measurable goals, try keto.
If you value flexibility and natural eating, paleo might be your style.
You can start with one diet and adapt based on how your body responds.

Making the Transition

Starting a new diet can feel overwhelming, but here’s how to ease in:

Keto: Start by reducing carbs gradually and stock up on keto-friendly snacks like nuts and dark chocolate.
Paleo: Focus on eliminating processed foods one step at a time and experiment with paleo-approved recipes.

Conclusion

The difference between keto and paleo diets lies in their focus: keto is a metabolic approach to fat burning, while paleo is a holistic way of eating clean, unprocessed foods. Both can lead to healthier eating habits, but the best choice depends on your goals, preferences, and lifestyle.

Take time to try both, note down how you feel about the keto vs paleo diet, and discover what works for you—after all, the best diet is the one you can stick with!

Frequently asked questions

Paleo is often easier for beginners due to its flexibility and intuitive eating style, while keto requires strict tracking of macronutrients and carb limits to achieve ketosis.

Keto may lead to quicker fat loss due to carb restrictions, but paleo offers long-term weight management with a sustainable focus on whole foods.

Keto allows dairy products like cheese and butter for their fat content, while paleo excludes dairy as it is considered a modern, processed product.

Fruits are limited to low-carb options like berries on keto, whereas paleo permits all fruits in moderation as part of a natural diet.