Perhaps these are the two most popular diets in the world. Millions of people are interested in how this will make them slimmer, sportier and healthier. The two diets have many things in common, but there is also a huge difference between them, as the rules of the two diets can be applied completely differently and has different rules. Let's see!
What is the Paleo diet?
The Paleo diet is an extremely simple diet, the essence of which is to omit certain types of foods from our diet. In the age of our ancestors, there was no agriculture or animal husbandry yet. Roasted meats, fish, eggs, vegetables, fruits, nuts, roots, berries and mushrooms were eaten. The human body has adapted perfectly to digest them.
However, with the development of agriculture, the food industry appeared and we switched to a grain-based diet, we also began to consume foods that we cannot digest: dairy products, beans and legumes, potatoes, sugar, and so on.
Diseases of civilization then multiplied, but natural people who lived in isolation from civilizations and remained on their old, traditional diet were unknown for cancer, high blood pressure, or autoimmune diseases.
If you would like to read more about this topic, please also read my Paleo diet guide post.
The paleo diet is actually a return to our natural diet.
What is the Keto diet?
The keto diet is a high-fat diet that avoids the consumption of rapidly absorbed carbohydrates. In fact, the body switches to a “survivor” mode, and in the absence of carbohydrates, fat is not broken down through normal metabolic pathways, the body produces so-called ketone bodies to provide optimal energy levels for your brain, organs and muscles to function.
If you would like to read more about this topic, please also read my Keto Diet guide post.
So the goal of the keto diet is to reduce fat burning and inflammation in the brain and throughout the body.
Paleo vs Keto, what can you eat
Of course, during the Paleo and Keto diet, we do NOT consume cereals, so gluten, any sugar, dairy products, legumes and potatoes.
|meat, fish||meat, fish 20%|
|vegetables, salads||vegetables, salads 5%|
|nuts, oilseeds||nuts, oilseeds 5%|
|paleo sweeteners (erythritol, stevia)||paleo sweeteners (erythritol, stevia) in minimal amounts|
|fruits||only in minimal amounts of low-sugar fruit: e.g. lemon, grapefruit with white flesh, berries: berries, raspberries|
As you can see, there is not much of a difference between the ingredients that can be consumed, but it is very important to pay attention to the proportions!
In the Paleo diet, everyone decides for themselves what is the right ratio for them. If you have eaten a lot of meat before it, you will eat more meat in the paleo, but if you have barely eaten any meat before, someone in the paleo will probably eat more vegetables and fruits. So the point of paleo is that your diet is well tolerated and contains only paleo ingredients!
In a keto diet, this is quite different if you look at the percentages: 70% meat, fat (fatty meats, avocado, eggs, olives, seeds), 20% protein (meat, fish) and 5-10% slow-absorbing carbohydrates (vegetables, fruit, nuts).
A very important difference between the Paleo and Keto diets!
The paleo diet sometimes fits a little seduction, the world does not yet collapse, but in the case of the keto diet, relaxation is forbidden, because the diet starts fat burning, the body produces energy from fat, and as a result ketosis starts, ketone bodies are excreted in the urine, which can be measured e.g. KetoPhan test strip also. However, if, for example, you eat sweet fruit during a keto diet, the process will stop immediately and it will take a good few days for you to start the process again. The keto diet is significantly harder to maintain and requires much more attention than Paleo.
While the paleo diet is a lifelong diet, the keto diet can only be started for a few months for therapeutic purposes in cases of cancer, arthritis, PCO, extreme, stubborn obesity because it is the “hotbed” of the diseases of civilization. If you start with a keto diet, in a few months, get on the paleo diet, which you can continue for years, decades!
In summary, as you may have inferred from the post, the keto diet focuses on the ratio of fat, protein, and slowly absorbed carbohydrates, while paleo is more about making the right food choices. You simply omit foods from your diet that you can’t digest, restoring balance nicely.
Is Keto better than Paleo for weight loss?
The keto diet seems to be more effective in promoting weight loss because fat is used by the body for energy due to ketosis. As the use of the Keto diet is only recommended for therapeutic purposes, Paleo will be a good choice in the long run. Creating the right diet contributes to lasting weight loss and building the right body balance.
Is Paleo or Keto better for athletes / bodybuilders?
In terms of bodybuilding (or muscle building), both diets can help improve athletic performance, help you lose lean muscle mass (or at least prevent muscle wastage) and speed up fat burning. It is a common misconception that you cannot build muscles on keto; several studies have shown that ketosis not only has fat-burning abilities but can help maintain muscle mass during weight loss.
Athletes prefer the Paleo diet because it is a little higher in carbs, which boosts the workout and can help restore muscles. The most important aspect is that if you want to train during your diet and do not want to lose muscle mass during the diet, be rich in protein in your diet. Meats are high in protein, in which case it is worth consuming more meat. It is worth roughly calculating that it is worth consuming a protein equivalent to one and a half times the body weight you want to maintain, measured in grams. So for a person weighing 80 Kg, 120 g of protein would be the recommended amount. In case of increasing muscle mass, this amount can be up to 2 times. this amount is often supplemented with protein powders. For example, I usually mix 15-20 grams of protein with my breakfast smoothie. Or in the evening I usually consume about the same amount in a similar way. I eat more fruits in the morning and more vegetables in the evening.
The table below provides a detailed reading of the amounts of protein, fat and carbohydrates in foods.
Which diet works best?
For the Paleo and Keto diets, the point is: Both are based on a healthy diet that has many benefits, including weight loss / maintenance, metabolism, and immunity.
There is no clear “winner” for Keto vs Paleo, although you can probably experience faster weight loss results due to ketosis. However, in the long run, the Paleo diet is a more sustainable eating method - especially after completing the Keto diet or if Keto is too difficult to sustain.