Paleo vs Keto: Which Lifestyle is Right for You?

What is the Paleo Diet?

The paleo diet, also known as the “caveman diet,” is based on the idea of eating the way our ancestors did during the Paleolithic era. This means avoiding modern processed foods and instead focusing on whole, nutrient-dense foods that would have been hunted or gathered. Think grass-fed meat, seafood, eggs, vegetables, fruits, nuts, and healthy fats like olive oil and avocado. Paleo excludes grains, legumes, dairy, refined sugar, and most processed foods.

The primary goal of paleo is to eat real food that supports overall health and wellbeing. It's not just about weight loss, but about inflammation reduction, digestive support, and hormone balance. For many followers, paleo is a sustainable lifestyle that aligns with natural human biology.

What is the Keto Diet?

The ketogenic or keto diet is a high-fat, very low-carb diet designed to put your body into a state of ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates. The typical macronutrient ratio is about 70-80% fat, 15-20% protein, and only 5-10% carbs. To achieve this, keto encourages foods like fatty cuts of meat, butter, cheese, eggs, oils, and low-carb vegetables, while avoiding almost all fruits, grains, legumes, and sugar.

The keto diet is often praised for its rapid weight loss results and is sometimes used as a therapeutic approach for managing epilepsy, type 2 diabetes, and other conditions. However, it requires careful tracking and adherence to stay in ketosis, which can be difficult for many people to maintain long-term.

The Difference Between Keto and Paleo Diets

The difference between keto and paleo diets comes down to their purpose and structure. Paleo focuses on food quality and natural eating, while keto is a metabolic strategy centred around carb restriction and fat-burning. Here’s how they compare:

• Carbohydrates: Paleo allows more natural carbs from fruit and starchy vegetables. Keto severely restricts carbs to maintain ketosis.
• Dairy: Keto includes full-fat dairy like cheese and cream. Paleo excludes most dairy except for occasional ghee.
• Grains and Legumes: Both diets avoid grains and legumes, but for different reasons (inflammation vs. carbs).
• Fat Intake: Paleo includes healthy fats in moderation. Keto relies on high fat intake as its core principle.
• Philosophy: Paleo is a lifestyle rooted in evolutionary biology. Keto is a metabolic tool designed to manipulate energy pathways.

Paleo vs Keto for Inflammation

When it comes to inflammation, the paleo vs keto for inflammation debate shows paleo coming out ahead. Paleo’s emphasis on anti-inflammatory foods like olive oil, wild-caught fish, leafy greens, and berries makes it ideal for reducing chronic inflammation. Keto can reduce inflammation short term by eliminating sugar, but many keto foods (like dairy and processed meat) can cause inflammation in sensitive individuals.

Paleo vs Keto Weight Loss

The paleo vs keto weight loss debate is close, as both diets can be highly effective. Keto may result in faster initial weight loss due to water loss and ketone production, but it’s harder to maintain. Paleo encourages a more sustainable, whole-food approach, which supports long-term fat loss without needing to track macros or ketones constantly.

Which is Healthier, Keto or Paleo?

When asking, Which is healthier, keto or paleo?, the answer often lies in sustainability and overall nutrient intake. Paleo includes a broader variety of vegetables, fruits, and fibre. It also removes common inflammatory foods and doesn’t require constant monitoring. Paleo supports energy, digestion, and long-term health—making it a more holistic and sustainable lifestyle.

Keto vs Paleo vs Mediterranean

The keto vs paleo vs Mediterranean comparison is interesting. The Mediterranean diet emphasises whole grains, legumes, dairy, and wine – all excluded on paleo and keto. While Mediterranean is widely studied and promotes heart health, paleo avoids inflammatory grains and legumes, offering benefits for those with autoimmune issues. Keto, by contrast, may be less balanced over time due to nutrient limitations.

Paleo vs Keto for Diabetes

Both diets help regulate blood sugar, but in the paleo vs keto for diabetes discussion, paleo has an edge in long-term sustainability. Keto sharply limits carbs and can quickly reduce blood glucose, but it’s restrictive and can lead to rebound effects. Paleo naturally lowers insulin load by removing refined carbs and sugar while supporting blood sugar balance with fibre-rich vegetables and protein.

Paleo vs Keto vs Carnivore

Paleo vs keto vs carnivore offers three different ends of the spectrum. Carnivore is the most restrictive – meat only. Keto is high fat, low carb. Paleo is more balanced, incorporating fruits, vegetables, and ethical animal products. Of the three, paleo is the most nutrient-diverse and suitable for long-term health. Carnivore may lack fibre and phytonutrients, while keto often lacks variety.

Keto vs Paleo vs Atkins

In the keto vs paleo vs Atkins debate, Atkins is the predecessor to keto, beginning with severe carb restriction and slowly reintroducing foods. Keto takes this further with stricter fat-to-carb ratios. Paleo differs entirely – it’s not about carbs, but food quality. Paleo avoids processed low-carb products common in Atkins and encourages a more holistic, ancestral approach to eating.

Final Thoughts: Why Paleo Wins

The difference between paleo and keto comes down to flexibility, sustainability, and health focus. Keto may offer faster weight loss or therapeutic benefits for specific medical conditions, but it’s hard to maintain and less diverse. Paleo, on the other hand, promotes healing, energy, and longevity by focusing on natural, anti-inflammatory whole foods. It’s easier to adopt for life – and that’s what makes it the healthier choice.

At The Paleo Network, we believe real food is the foundation of real health. The paleo lifestyle isn’t about perfection. It’s about progress – fuelled by food your body was designed to thrive on. So if you’re choosing between paleo vs keto, we say: welcome home to paleo.