Keto Diet vs Paleo Diet
I have had several requests to cover the topic of keto versus paleo diets for awhile now, so I finally compiled everything I know about each into one post. I've outlined the key similarities and differences between the two. I will preface this by saying I have tried both and will share my experiences with them at the end!
Keto Diet
The ketogenic (keto) diet is a high fat, moderate protein, and low carbohydrate diet. The goal of keto is to get into nutritional ketosis, which is when your body starts burning fat for energy rather than glucose (sugar). There have been numerous studies on keto that show improved fat loss, decreased chronic inflammation, lower risk of cancer, improved mental clarity, lower insulin levels, and overall increased longevity. The best foods to eat on keto are:
Avocados
Grass fed meats
Organic, pastured eggs
Raw, grass fed butter
Coconuts and coconut oil
Olives and olive oil
Wild caught salmon, sardines, anchovies, and krill
Raw nuts and seeds such as macadamia, almonds, pecans, sesame seeds
Low carb, high fiber veggies such as broccoli, spinach, zucchini, cauliflower
Grass fed, full fat dairy
AVOID sugar, starchy foods like cakes, breads, and rice, processed food, trans fats, vegetable oils, soy products, juice or sugary drinks, and high fructose fruits
Keto, to its core, is a high fat low carb diet and people often need to track their macronutrient intake to ensure they are eating along the guidelines to keep themselves in nutritional ketosis. This means weighing food, tracking it in an app like MyFitnessPal, testing ketones using blood monitors or urine strips, and keeping close tabs on what you eat. While it sounds like a lot of work, it's doable if you are truly passionate about the outcomes.
Clean Keto vs Dirty Keto
Many people picture the keto diet as the stereotypical cup of coffee with a stick of butter, tons of bacon, cheese, and other processed garbage -- this is what we call dirty keto. While you can technically be high fat low carb while eating low quality foods, you aren't going to see the same results as someone doing clean keto. Low quality meats pumped full of hormones plus obscene amounts of dairy will likely drive inflammation. You may see fat loss results while eating this way, but it isn't going to provide the nutritional portfolio needed for good health outcomes.
Clean keto is the consumption of high quality fats and proteins -- grass fed beef, wild caught salmon, avocado, high quality olive oil, nuts, organic pastured eggs, grass fed butter or ghee, etc. and utilizing the carbohydrate allowance for green leafy vegetables and small amounts of berries to ensure a good micronutrient balance. This approach yields much better health outcomes when it comes to inflammation and chronic illness, as well as fat loss.
Paleo Diet
The paleo diet brings us back to our ancestral roots by eating as the hunters and gatherers would. This includes:
Clean protein including meat, fish, poultry, and eggs
Healthy monounsaturated and saturated fats, including avocado, nuts, seeds, high quality olive oils
Fresh vegetables
Fresh fruits in moderation (due to sugar content)
ELIMINATION of sugar, grains, processed foods, seed oils, dairy, nightshades, and legumes
Sounds pretty similar to keto, right? Paleo has been shown to have very similar health outcomes to the keto diet and I would argue that they overlap in a lot of ways. It is very possible and even likely to get into nutritional ketosis while eating a paleo diet. One key difference between keto and paleo is the tracking of macronutrients. This is required for keto to maintain ketosis but is not required for paleo.
Paleo does not have any guidelines when it comes to macronutrients. This allows for flexibility based on an individuals needs while still ensuring a clean diet free of processed foods. Some people thrive with a higher carb diet, like athletes or those who train extensively, but others don't tolerate carbs as well and may benefit from a low carb high fat approach.
Studies show very similar benefits in keto and paleo. This includes improved cardiovascular health, improved outcomes with metabolic syndrome, and reduced risk of diabetes, systemic inflammation, and cancer. Though there have not been many studies on combining or cycling between keto and paleo, there is no reason to believe this wouldn't be a good option for fat loss and chronic illness management.
Paleo vs Primal
Primal eating is very similar to paleo, though it allows for full fat dairy, legumes, and nightshades in moderation. However, these are foods that may drive inflammation or cause problems for certain people. I would encourage doing an elimination diet like the Whole30 to determine how your body tolerates these foods before taking on a paleo or primal approach.
My Take on Keto vs Paleo
I have tried both keto and paleo and had very different experiences with each. I attempted keto for about 2 weeks back in 2018. Two weeks is not a long time, but I felt so awful that I decided it wasn't for me. However, I did not have a lot of fat to lose, I don't have any lingering medical conditions, and there weren't tons of results I was expecting to see. The one outcome I was hoping for was improved energy and mental clarity. However I felt the exact opposite during those two weeks. You may contribute this to the "keto flu" that often happens when people first switch to a high fat diet, but I figured after two weeks it would have subsided. I may reattempt keto in the future, but it isn't something I feel I need at this point.
This does not mean I don't support the keto diet! I have seen SO many positive results with a ketogenic approach, especially in those who are overweight or have medical conditions driven by inflammation. Keto can drastically lower inflammation and being in a state of nutritional ketosis is great for everyone here and there.
The Takeaway
In the end, I will always support the elimination of refined sugar and grains. They have little to no nutritional benefit and cause so much more harm than good. Above all, I recommend improving the quality of the food you are eating rather than stressing over the quantity. I believe if you're eating nutritious, REAL food and eliminating processed garbage, you're already ahead of the crowd. Your body will start to regulate your hormones and hunger signals, making it less likely to over eat. Obviously this is a very broad statement and there are so many other factors that contribute to health. Focusing on food quality is a fantastic first step to take and the paleo/primal diets are great guidelines to follow!
For more information and other diet comparisons, head to Marks Daily Apple for a trustworthy overview!