Paleo vs. Keto: What’s the Difference?

If you’re looking for ways to eat well, there are dozens of dietary approaches to consider. For people seeking a meat-forward meal plan that limits carbohydrates, paleo and keto are two popular options. Although there are many similarities between them, understanding the differences between keto and paleo will help you choose the path that’s best for you.

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What’s the main difference between keto and paleo?

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“Keto” is short for the ketogenic diet. In its strictest form, the approach is formulaic, calling for a specific breakdown of your daily caloric intake:

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• 70-75% fat
• 20-25% protein
• 5-10% carbohydrates

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Nearly a century ago, scientists discovered that this dietary approach changed brain mechanisms by prompting the body to burn fat instead of carbohydrates — and interestingly, reducing the incidence of seizures in children with epilepsy. It’s still widely used as a treatment today, and experts are even studying how it could benefit people with Alzheimer’s disease¹.

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By contrast, the paleo diet is short for “paleolithic,” and focuses on eating foods our early human ancestors ate. Instead of following a strict formula as the keto diet does, the paleo diet emphasizes meat, fish, eggs, nuts, seeds, fruits, and vegetables while restricting processed foods.

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Paleo diet vs. keto diet: what’s allowed and what’s not?

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Although their core approaches vary, the paleo and keto diets share many similarities. Both approaches embrace:

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• Meat and seafood
• Eggs
• Nuts and seeds
• Healthy fats, such as olive and avocado oils
• Non-starchy vegetables (think broccoli, asparagus, celery, cucumber, kale, and peppers)

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Both also exclude grain products and processed foods — included added sugars — as well as legumes.

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As you’re considering paleo versus keto, here are some key differences to consider:

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• Paleo permits natural sweeteners, fruit, and starchy vegetables, while keto does not.
• Keto permits dairy and sugar-free sweeteners, while paleo does not².

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Who’s a good candidate for paleo and keto diets?

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Because paleo and keto diets both emphasize meat and seafood, these approaches are best for omnivores who enjoy animal products and regularly incorporate them into their diets. With the elimination of processed foods, it’s possible that either approach could help in your pursuit of certain diet-related health outcomes.

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In general, regularly eating heavily processed foods (think packaged goods, soda, and fried foods) is linked to risks like cardiovascular disease, obesity, and type 2 diabetes. Limiting or cutting these out — whether through paleo or keto — might therefore naturally reduce these risks³.

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At the same time, paleo and keto diets are widely followed by individuals looking to lose weight. Both have been linked to a decrease in appetite: Many people tend to feel fuller longer after eating the foods high in fat or protein emphasized in these diets, which in turn reduces calorie intake. With that in mind, experts say more research is needed to support evidence of long-term benefits⁴.

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Paleo vs. keto: which is right for you?

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The privilege of living in a time and place where an abundance of food is readily accessible means you can pick and choose the dietary approaches that work best with your lifestyle, preferences, and wellness goals. For some people, the prescriptive approach of a keto diet is appealing and helps take the guesswork out of healthy eating.

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For others, the paleo diet is attractive because it prioritizes a nutrient-rich approach to food without the need to track macronutrients daily. Some people might also find the strict nature of keto’s calorie breakdown too challenging to maintain on a long-term basis.

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The good news is that if you’re pursuing a new diet for wellness purposes, you’re not locked in any approach. It’s even possible to combine elements of each diet based on what works best for you. For instance, you might find that you enjoy keeping dairy in your diet, although it’s not permitted in paleo, but that you prefer natural sweeteners, which are not permitted in keto. Or, you might enjoy keeping starchy vegetables in your rotation, but find it easy to cut most fruits from your diet. The choices are yours to make.

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No matter which foods you prefer, having them on hand when you’re ready to prepare meals makes it easier to stay on track with your dietary goals. The Rounds offers a wide variety of fresh foods for a broad range of diets, allowing you to enjoy fresh and thoughtfully selected meat, produce, and other essentials conveniently delivered to your door. Get started on your shopping list here.

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