Paleo Diet VS Keto – The Answers to All Your Questions

They say a great body is made in the kitchen, not the gym, and they are right. 70% of your results will depend on what you eat, the remaining 30% is due to your diet and rest.

This means your diet is crucial to your success. So, Paleo diet vs keto? Which one is right for you? Assuming these are the two you have narrowed down your choices to, which is something many people do every day.

Let’s dig in.

Paleo Diet VS Keto Diet – Asking the Important Questions

If you asked someone which is the best, Paleo diet vs Keto diet and they give you a “this one is the best” kind-of-answer, they are fooling you. No one can tell you which one is the best without asking you many questions.

The answers to all these questions are what determines which diet should give you the best results. So, let’s save you a visit to the nutrition specialist and give you the answers that will help you make a decision.

What is Paleo Diet?

Paleo Diet VS Keto dish of paleo diet

The Paleo diet, also known as the stone age diet, the caveman diet, or the hunter-gatherer diet, is actually a pretty basic diet plan, contrary to what its name might suggest.

So, what is the Paleo Diet?

Simply explained; the Paleo diet is a dietary plan that consists of foods that humans could’ve eaten during the paleolithic era. The paleolithic era dates from 2.5 million to 10,000 years ago.

If you go on a paleo diet, what you will eat consists mostly of nature might give you in its raw form or what you might have been able to eat like a hunter-gatherer, this includes lean meats, vegetables, fruits, nuts, and seeds.

You are not allowed to eat any foods that might have emerged later, such as dairy, legumes, grains – all of which became available when humans started farming after the paleolithic era.

An important thing to keep in mind if you’re going to think about the Paleo diet seriously is that it’s a bit expensive.

Sticking to the Paleo diet WILL cost you. You see, the people living in the Paleolithic era lived on what they could find in nature and what they could hunt. Unfortunately, you don’t live in nature, you live in a big city, and you may be a hunter, but there’s no way you’re hunting ALL your food.

Sticking to the paleo diet means you will need to buy organic and fresh food. The number of your visits to the farmers market will grow exponentially, and so will your spending on food.

Just something to keep in mind. The topic of the cost of paleo diet vs keto is one that deserves further investigation, but we don’t really have the space to go in-depth now, maybe later, just know you will be paying more than food if you pick any of them, how much will depend on where you shop and where you live more than anything.

What is the Ketogenic Diet?

Paleo diet vs keto - Keto diet meal

The ketogenic diet, or the keto diet, is a not-so-new form of diet that has been making its rounds back to popularity recently, with some people sharing their amazing results and inspiring other people to get on it.

So, what is the ketogenic diet?

The Ketogenic diet is a very low-carb, high-fat diet that involves drastically limiting the intake of carbohydrates and replacing it with natural fat. The idea behind the keto diet is that this reduction in carbs put the human body in the metabolic state ketosis.

When the body is put into ketosis, it becomes superbly efficient at burning fat for energy. The body will also turn fat into ketones in the liver which supplies the energy for the brain.

Now it’s only fair that we say that the Keto diet will also cost you a bit more, but not nearly as close as will the Paleo. Yes, Avocadoes are not cheap in most places in the world, neither are vitamin supplements, but you won’t need to only stick to fresh and organic food.

Actually, you probably already can make yourself a ketogenic lunch using things you already have in your kitchen, the same can’t be said about the Paleo diet.

Which Diet is more restrictive?

The short answer; the Keto diet is more restrictive than the Paleo diet.

Unfortunately, there is no objective answer that anyone can give you. Both diets have restrictions and the one that’s more suitable to you is the one that you can actually stick to without feeling like you are punishing yourself by staying away from all those foods you love and crave.

When it comes to restrictions in the paleo diet vs keto, you have to make sure that they are not impacting your way of life in a way that you can’t adapt with for a long while.

With that being said, If a gun is pointed to my head, I would have to say the Keto diet is more restrictive. Take this with a grain of salt; different people have different tastes and like different foods more than others.

Which Diet is easier to stick to in the long run?

Photo of an alarm clock to demonstrate which diet is easier to stick to in the long run?

A short answer for which diet is easier to stick to is the Paleo diet is easier to stick to in the long run.

Let’s explain why in a bit of detail;

Hypothetically, it should be the paleo diet, but it still depends mainly on the person.

The paleo diet should give you more food choices to choose from, which should make it easy to stick to in the long run and it should help you maintain your weight loss (and other benefits) for longer.

Does this mean that you can’t stick to the Keto diet? You can, and some people try with some degrees of success to do so, but I don’t – personally – believe it’s a good idea.

The long-term effects of Keto are still under study, but most studies recommend that you should not stick to the diet for more than 12 months.

This kind of makes sense. Ketosis is, in essence, an emergency state for your body. It is not really natural to put your body in a state of emergency for the rest of your life. While with Paleo, it does have something for everyone, and we know that humans can live on it for a long time because, well, we’re here.

At the end of the day, When it comes to whether you can stick to paleo diet vs keto, you should simply listen to your body. If a diet has a negative effect on your body, you really should be doing some reconsideration.

Which Diet has worse side effects?

It’s a tie, both the keto and paleo diets have negative side effects on both the short and long term.

To answer the question of whether the paleo diet vs keto can have worse side effects on you, we need to first dig a bit deeper into the side effects of the Paleo VS Keto diet.

Side Effects of Keto Diet

With the Keto diet, you are basically starving your body of Carbohydrates, and starving your body of anything will always come with side effects.

The first side effect you will feel is Hypoglycemia. The signs of Hypoglycemia include excessive thirst, hunger, lightheartedness, sweating, chills, frequent urination, and irritability.

You may also experience constipation and acidosis. All of those mentioned so far are short-term side effects that may happen as your body is trying to adjust to the new diet, and they will mostly disappear as your body makes its adjustments.

The long-term side effects are what you should be more worried about. These include the famous Keto-flu as well as vitamin deficiency, and even kidney damage.

Of course, most of these are avoidable if you are careful with your micronutrients and keep track of everything. It is still a lot of work, but it’s worth it for people who really want to stick to the Keto diet in the long term.

Side Effects of the Paleo Diet

The paleo diet’s short-term side effects include tiredness and bad moods, but more research is still needed to determine all the side effects of the Paleo diet.

Missing out on dairy products will lead to a deficiency in Calcium and Vitamin D, which can have a significant impact on your bone health if you don’t find a way to give your body the intake it needs of both.

Increasing your intake of red meat (as the diet does) will also lead to raising your blood cholesterol levels, which will increase your risk of heart disease and stroke.

The diet can also have a negative impact on your kidneys and may lead to an increase in the risk of end-stage kidney disease.

So, which diet has worse side effects, Keto or Paleo?

They both have side effects on the long and short term, but there are ways to handle and avoid the side effects of both as well. You should prepare well before you start the diet to make sure you are not hit hard with those side effects. Once you get over this hump at the start of the road, things will get easier.

Which diet will help you lose more weight?

The Keto diet will help you lose more weight on both the short and long terms.

In the paleo diet vs keto comparison, this is probably the most important question.

Both the Paleo diet and the Keto diet will help you lose weight. However, losing weight is the major selling point for the ketogenic diet, but it’s not for Paleo.

To actually lose weight with the Paleo diet, you will have to do some clever calculations, because going too hard on the nuts and fruit can make you gain weight, not lose weight.

The Keto diet does offer some quick results when it comes to weight loss, and most people do lose weight quickly once they start the keto diet. However, this weight loss is mostly water, and you will regain this weight very quickly if you quit the diet too early.

According to Konstantinos Spaniolas, Associate Director of the Stony Brook Metabolix and Bariatric Weight Loss Center in NY, people see more success with the keto diet for losing weight because they simply tend to eat less.

She explained to MensHealth that some transformation stories have shown that people can lose as much as 200 pounds on the Ketogenic diet.

Do you know they say that if something is too good to be true, it probably isn’t true? Yes, this is mostly the case with the Keto diet. The amazing weight loss people experience with the keto diet is often short-lived and people can regain this weight pretty easily once they are off Ketosis.

Keto VS Paleo Diet for Diabetes

In the battle of the Keto VS Paleo diet for diabetes, the Keto actually wins this round.

Many people with diabetes go on low-carb diets in order to control their insulin levels, and many of those people turn to the Keto diet after that.

The Keto diet is a good stepping stone for diabetes patients, but some prefer to instead go for a low-carb paleo diet.

The Keto diet is also great for curbing sugar cravings since it omits sugar in almost all its forms (including fruits at times) and it eliminates carbs as well.

You can actually learn a whole lot more about the Keto diet for diabetes here, this can be a significant deciding factor in your decision of paleo diet vs keto if you are diabetic, of course.

In a nutshell

So, who wins the Paleo diet vs keto fight? You win by choosing the one right for you.

At the end of the day, the Paleo diet is the better option of the two for most people. It’s a bit more balanced and has a more moderate approach, even if their approach is more holistic than scientific.

The Keto diet is harder to stick to in the long run because it eliminates a whole food group, and yes, carbs can be bad for you, but you definitely shouldn’t live your life in fear of them!

The best diet is one that you can turn into a lifestyle thing and don’t feel like you’re sacrificing much to stay on it. The Paleo diet fits this description more than the Ketogenic diet.

A healthy diet is something you can do for the rest of your life with ease.

What about you? Have you tried any of them? I would love to hear your thoughts in the comments below! Please share.

References:

Ketogenic Diet by Wajeed Masood; Kalyan R. Uppaluri.

Effects of Saturated fats on your heart

Paleo Diet Health Effects by Moira Lawer and Medically reviewed by Lynn Gieger, RDN, CDE.

Mostafa
I'm a health and fitness enthusiast. I have been an athlete and a fat kid, so I know what it's like to be on both sides. My weight is constantly changing and I've tried all kinds of diets (and played many sports). I know what works and what doesn't from experiences - not just my own. I have done a lot of research on the topics of diets and health, and I'm here to help guide you through this world. It's a long journey, and it's not gonna be easy, but it sure as hell will be fun!

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