The debate on paleo diet vs keto is currently one of the hottest topics in the health industry and is one that many people are still trying to figure out.
So let’s try and clear this up by comparing both diets side by side.
If you’re on the lookout for a healthy diet, it’s very possible that you have come across Ketogenic and Paleo diets.
These two contrasting diets can be confusing to understand, and which one is better for safe weight loss is the same.
I will try my best to break down everything about each diet to help you decide which one will work for your needs!
These popular diets need to be understood by everyone because the influences of people’s lifestyle and their dieting habits have a great impact on how well they can lose weight.
Without any further ado, let’s get into the meat of the subject.
What Is The Paleo Diet? Paleo Diet Vs Keto Debate
The Paleo diet is a diet based on what we would have eaten at the time when humans were hunter-gatherers.
It is very important to understand the ingredients that make up this diet, in order to be able to choose a healthy diet that is easy to follow.
The Paleo people ate whatever foods were available, and there was no use of herbs and spices.
The Paleo was created by Walter Voegtlin, a gastroenterologist. In the 1970s, Voegtlin was treating a lot of people for digestive diseases. He noticed that two things were common among all his patients;
- All of them were getting worse while following the standard diet recommendations.
- They were all getting better whenever they ate whatever they wanted, as long as it was food that they had eaten before [before their health got worse.
He kept finding more similarities between his patients and wrote a book about this theory called “The Stone Age Diet”.
The results showed that a Paleo diet can be very beneficial in reversing chronic illnesses and improving health in general.
Main Benefits of the Paleo Diet?
A Paleo diet can have a lot of benefits for people who are interested in losing weight, getting healthy and staying fit. Some of the positive aspects that these diets have are:
- They encourage people to stay away from processed foods and unhealthy ingredients, which can be very helpful in preventing certain health conditions.
- They can completely change your lifestyle if you follow them correctly and make sure that you stick to them as well as possible. This is definitely something that will help you lose weight in the long term, but it can also help you prevent the onset of certain diseases.
- They are very healthy, and can eliminate a lot of weight fast. This is why they are often recommended by doctors, especially when there are chronic health conditions.
What Is The Keto Diet? Paleo Diet Vs Keto Debate
The keto diet is a high-fat, low-carb diet. It forces the body to run on fat instead of carbohydrates.
When your body consumes fats instead of carbohydrates, it can survive without having to rely on sugars and starches that are found in typical diets.
With this diet, you can expect rapid weight loss and improved health.
The keto diet is very similar to the Paleo diet, but it focuses a lot more on high fat and low-carb foods.
Keto foods such as macadamia nuts, walnuts and peanut butter or olive oil are considered beneficial for Ketogenic dieters.
Some people believe that this diet can help them lose weight much quicker than the Paleo diet.
In fact, there are several types of ketogenic diets: Classic Ketogenic Diet (CKD), Cyclical Ketogenic Diet (CKD), Targeted Ketogenic Diet (TKD) and High Protein Keto Diet.
The challenge with Keto diets is that they can be quite hard to stick to because of how strict it is!
It’s very important to use food substitutions if you are on this diet, and not all food are allowed on Keto diets.
You must be very clear about what foods fit your diet, and what foods you need to stay away from.
The Keto diet is a way of eating that is high in fat and low-carb. Ketogenic diets focus on fats instead of carbohydrates, which are the body’s primary source of energy.
When you’re on a keto diet, you eat very few carbs and lots of fat.
What Is The Difference Between Paleo And Keto?
Still in the paleo diet vs keto diet debate? Let’s continue!!!
The main difference between these two diets is that the Paleo diet focuses on natural foods – meaning plants – while the Ketogenic diet focuses on clean food [foods that have not been processed or processed too much.
Let’s look at a list of some of the differences between Paleo and Keto.
Difference #1: Fruit & Vegetable Consumption
The Paleo diet allows you to eat as many high-fat foods as you want. It is low in protein and focuses on eating natural, unprocessed foods such as meats, fruits and vegetables.
The Ketogenic diet does not allow a wide variety of fruit or vegetable to be eaten (some very common fruits are even eliminated from the diet).
Difference #2: Protein & Fat Intake
Paleo diets have been found to have minimal amounts of protein in them.
In fact, some people are put off by the thought of Paleo eating because they have heard that you can eat a lot of protein on this diet.
Paleo diets are thought to be low in fat, however, ketogenic diets have a much higher fat intake compared to Paleo.
So this is something to think about if you’re curious about how much fat you should be taking on any diet!
Difference #3: Carb Intake
While the Paleo Diet recommends that you stay away from consuming too many carbohydrates, the Ketogenic Diet allows for a much higher level of carbohydrates.
If you are concerned about getting too many carbohydrates, you can opt for the Paleo Diet instead of the Ketogenic diet.
Difference #4: Plant vs Animal Foods
On the Paleo diet, there are no clearly defined restrictions concerning what types of foods you can and cannot eat.
In fact, you are encouraged to eat whatever you want as long as it is from the plant world.
The keto diet, on the other hand, has its own list of food for you to get the best results.
Difference #5: Dairy Consumption
Speaking of dairy, you can consume dairy products on both the Paleo diet and the Keto diet!
However, it’s very important to think about what type of dairy you consume as well as how much of it. Some types of dairy will affect your weight loss goals more than others!
On the Paleo diet, you can eat the following dairy products like gouda cheese, butter, coconut oil and almond milk.
If you are on a keto diet, then you can consume eggs which are not permitted on the Paleo diet.
You can also eat yogurt and cottage cheese which is part of a typical keto diet.
Pros & Cons Of The Paleo Diet
The Paleo diet is one of the most popular diets for weight loss and can be a great option for those who have sensitive stomachs.
Let’s now take a look at some of the pros and cons of this fad diet.
The Pros of The Paleo Diet
#1 Time Saving
A great thing about this diet is that you don’t have to cook much. You can just get some beef, some nuts, and some berries and you will be good to go!
#2 Money Saving
Since you don’t have to buy most of your groceries, all you need is meat and vegetables if you’re on the Paleo diet. This means that the only expense is going to be for meat and vegetables; a very minimal cost!
#3 Easy Meal Planning
If you are looking for a diet that is very straightforward with no room for error, then this is it. With this diet, you try to stick to the Paleo food list and this was simple enough for beginners.
You can eat without worrying about how many calories an item is going to have. With this diet, you would just have to worry about the protein used in your meal!
#5 Proven Results
There is plenty of evidence that suggests that this diet helped people lose weight very fast and successfully! Studies also suggest that this diet is very easy to follow.
The Cons of The Paleo Diet
Some people have reported problems with this diet due to digestive issues or improper eating habits; it’s not easy being paleo!
There are also other diets like Paleo which require you to eat only meat, fish and vegetables which might make it hard for vegans who cannot consume animal products.
Let’s see more about the negative aspect of the paleo diet.
Some people have reported that they have been following the Paleo diet so closely that they feel too restricted in their diets, mainly due to the fact that they can’t eat most fruits and vegetables.
However, there are some people who eat fruits that are on the “not allowed” list as long as they do so infrequently.
#2 Difficult to Maintain Over Time
Although this diet was designed for quick weight loss, many people end up gaining back the weight they lost after a few months.
Since this diet is very restrictive, it can also be hard to maintain long-term because you don’t have many options.
#3 Lack of Fiber
A lot of people who are on the Paleo diet have reported having difficulty digesting certain foods because they are eating them in their raw forms, which means that they do not have much fiber.
#4 Unsustainable Weight Loss
Although the Paleo diet is great for weight loss, it isn’t a very sustainable diet and most people don’t end up keeping the weight off for long periods of time.
It is also not the best diet to lose a lot of weight quickly because some people don’t feel full enough even when they stick to the diet as closely as possible by eating only meats and vegetables.
#5 Higher Carbohydrate Intake
On the Paleo diet, you can eat a lot of carbs because of the lack of protein in the diet.
#6 Not Everyone Can Do It.
If you are eating Paleo, then you are going to have to follow very strict rules as far as what you can and cannot eat – this may not be everyone’s cup of tea!
This diet is not for everyone as many people don’t find it good enough for them and those who do usually find that they gain back weight after a few months of following it!
The Keto Diet Pros & Cons
The ketogenic or low-carb diet is one such example of a new and improved dietary option. However, the ketogenic or low-carb lifestyle has many potential benefits and drawbacks.
Let’s have a look first at the encouraging elements of doing this diet.
#1 Very High Fat Intake
This diet is one of the most nutritious on keto because it involves a very high fat intake!
This means that you are going to lose a lot of weight just by eating foods that are extremely fatty like avocados and bacon!
#2 Very Low Carb Intake
You only need to eat about 5-10% of your calories from carbohydrates while on this diet if you want to see results.
However, some people actually find it easier than this and can eat up to 75%!!!
It’s really about experimenting with different amounts of carbs so you can get the perfect amount each day depending on your needs.
#3 Very Low Calorie Intake
You only need to eat between 20-25% of calories from fat while on this diet, which means that you can gain weight very easily.
However, there are many keto followers who follow the diet just by eating meats and vegetables which makes sticking to it much easier!
#4 Quick Weight Loss
The keto diet has become very popular recently as it works extremely fast! It takes about three days for most people to start dropping pounds as their body gets used to the new change in diet!
#5 Easy Meal Planning
Because you have so little carbs to work with, it’s easy to make healthy meals yourself and this is good for people who are busy or the last thing they need every night is to think about what food or meal they’re going to eat!
You can eat eggs, bacon and avocados at any time which makes this diet very convenient. This diet also allows you to eat vegetables which you cannot on other diets like Atkins where only meat can be eaten!
#7 Proven Results
There are a lot of people who have lost weight from this diet! There are also many studies done to prove that the keto diet actually works. The most popular one is that when you combine a keto diet with intermittent fasting it can double your weight loss!
Each diet has its pros and cons . not every diet is a perfect fit for every person and, like any other good tool, it takes practice to master.
Here are the downsides of Keto Diet reported by some dieters:
#1 Difficult to Maintain Over Time.
The first 10 days of being on this diet can be easy but after that, things can get real tough when the challenge begins and you get physically hungry; some people even say they get depressed! However, there are other lifestyles like intermittent fasting or regular exercise which can help make sticking to the keto diet easier!
#2 High Protein Intake
The keto diet can be very high in protein which means that if you do not eat enough protein on the diet, you can end up losing muscle mass because the body will start to break down muscle to use it as energy.
#3 Difficult to Digest
Some people find that when they are on the keto diet, they have trouble digesting certain foods because of a lack of fiber; whereas this diet doesn’t have any type of fiber, making it difficult for people who eat paleo but need more fiber than usual!
#4 Weight loss Won’t Be Maintained Long-Term.
Many people who start the keto diet find that they cannot stick to it after a few months, which means that they lose weight but then gain it back immediately. This is because the diet is very restrictive and can be difficult to stick with over time.
#5 Difficult for Vegans or Vegetarians
If you are vegan or vegetarian this diet might not be for you; however, there are some vegans who eat dairy-free as long as there are no animal products and some vegetarians who will eat eggs and dairy! There are also other diets like Paleo which require you to eat only meat, fish and vegetables which might make it hard for vegans who cannot consume animal products.
#6 Increased Blood Sugar & Insulin
Since this diet is very low in carbohydrates, you could become more insulin resistant which can increase your risk for type 2 diabetes.
Is The Paleo Diet The Same As Ketogenic Diet?
There has been a lot of confusion regarding the two different diets mentioned above due to the fact that these two diets have a lot in common.
They both promote healthy eating habits, but they also have some striking differences.
In order to help you make an informed decision on which diet you should follow, I will try to explain all of them below:
👉 Fruits and vegetables – A big part of the Paleo diet is eating lots of fruits and vegetables which are rich in vitamins and minerals. The Paleo diet does not focus on heavy meats and fatty foods, so you should be getting plenty of vegetables and fruits within these types of diets.
👉 Foods to eat are mostly vegetables – The Paleo diet has a lot of vegetables that you can eat, but it is also recommended to get lots of meat. The type of meat you eat is very important because it will affect how your body will metabolize the food and will determine your daily energy intake. You should try to focus on eating less processed meats since they contain no fiber or healthy nutrients.
👉 Drinks are fresh and natural – Since the Paleo diet strictly limits how much you can drink, you should stay away from processed and artificial drinks. The main nutrients that the Paleo diet originates from can come from fresh fruit juices.
👉 Eating less is better – If you are going to follow one of these diets, it is good to make sure that you only eat the amount of food that your body actually needs. This will prevent your body from storing any extra calories as fat, and will also make sure that your fat cells do not grow as they would with a traditional diet.
👉 High protein intake – The Paleo diet follows the principle that if you eat meat, you should get enough protein through it at every meal. You can also add more meat to your morning shakes or smoothies in order to make sure that your body gets enough of this essential nutrient.
👉 No processed foods – If you are eating foods that have been chemically processed, then they are not part of the Paleo diet. You should be careful about the type of salt and sugar you are using as well, since these two ingredients may cause some adverse reactions with your body and may not be suitable for people who have conditions such as diabetes.
👉 How high is the energy intake? – The Paleo diet has a pretty high energy intake, and you will need to have plenty of foods that will provide you with enough energy for the day. The key to getting the best results with this diet is making sure that you do not only eat vegetables and fruits since these foods have very low-calorie content. The ideal meal for a Paleo person consists of lean meats, lots of vegetables and fruit, and some healthy fats as well.
👉 No grains – Most Paleo enthusiasts avoid eating grains because they believe there are no benefits to including them in your diet. The Paleo people believe that grains can cause inflammation, because of the high amount of anti-nutrients found in them.
These are just a few of the advantages that people can get from eating a Paleo diet, and I hope that you will also find them to be very positive.
The Paleo Diet Vs Keto Diet: Who Wins?
The Paleo and Keto diets are two different ways of eating but they still have some similarities in that they help some people lose weight fast.
They both have some pros and cons so it really just depends on the person who wants to try it.
If you’re looking to lose weight with a diet that doesn’t involve counting calories, carbs, or fat but still wants results then Paleo might be for you.
Since this diet involves eating a lot of meat and vegetables, you will see a lot of weight loss in the beginning but after a few weeks, you may want to switch things up.
You can lose weight with Paleo if you use a lot of fat in your diet.
For example, if you eat bacon and avocado all the time then you will probably not gain weight because they are very fatty!
It’s easy to get an appropriate amount of fat in Paleo – just follow the rules and you will see good results.
The Keto diet is a very strict way of eating but it also can be extremely beneficial for some people who want to lose weight fast.
The keto diet is high in fat, low in carbs, and extremely protein-heavy. This means that even though it requires a lot of work, those who follow it find that it is incredibly helpful for them.
The Keto diet is a very hard diet to follow but it can be very effective!
If you want to get into shape, lose weight and have more energy – then definitely try the Keto diet!
If you want the benefits of Paleo without having to count calories or do math, then Paleo might be best for you.
It’s a great way to get into shape because it focuses on eating real, natural foods instead of processed foods with chemicals.
Final Thoughts on Paleo Diet Vs Keto
The debate of paleo diet vs keto is over for now and I hope this article has helped clear off the air before you attempt at choosing one of the two.
If you are looking to lose weight then definitely try Paleo or Keto!
If you’re really worried about getting results from your diet, then Paleo might be best for you.
Both diets are healthy and can help you lose weight, so you have no reason not to try either one!
Remember that just because these diets are different, it doesn’t mean they can’t work for everyone and this is why they are both so popular.