Keto vs. Paleo: What’s the Difference?

Trying to choose between keto and paleo? You're not alone.

They both cut out processed food. Both are low in carbs. And both are everywhere online.

But they aren’t the same—and picking the right one depends on your goals.

This guide breaks it down with plain answers.

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🥩 What Is the Keto Diet?

Keto is a high-fat, very low-carb diet. The goal is to shift your body into ketosis, where it burns fat for fuel instead of sugar (glucose).

• Carbs: Usually under 20–50 grams a day
• Fat: Makes up about 70–80% of daily calories
• Protein: Moderate, not high

Keto works by changing your metabolism. Your liver makes ketones from fat, and your body runs on those instead of carbs.

👉 Read how keto works here.

🥕 What Is the Paleo Diet?

Paleo (short for Paleolithic) is based on what people might’ve eaten in the Stone Age. No grains. No dairy. No processed foods.

• Carbs: Allowed (from fruit, root veggies, honey)
• Fat: Balanced, not extreme
• Protein: Higher than keto

The idea is to eat like early humans—whole, natural food your body "recognizes."

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🧠 Main Goal: Fat Burning vs. Food Quality

	Keto	Paleo
Main goal	Enter ketosis, burn fat	Eat clean, reduce inflammation
Carb limit	Very low	Moderate
Focus	Macros (fat/protein/carbs)	Food quality (whole, unprocessed)
Dairy	Allowed (if low-carb)	Not allowed
Sweeteners	Low-carb ones allowed (e.g., stevia)	Avoid all sweeteners
Legumes/Grains	Avoided	Avoided

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✅ What You Can Eat on Each Diet

Keto-Approved Foods

• Fatty meats
• Eggs
• Cheese
• Butter
• Avocados
• Low-carb veggies (spinach, broccoli)
• Nuts and seeds
• Oils (olive, coconut)

📎 For more, check out Keto Macros and Best Keto Snacks

Paleo-Approved Foods

• Lean meats
• Fish
• Eggs
• Vegetables (all kinds)
• Fruit
• Nuts and seeds
• Healthy oils (olive, avocado, coconut)

⚠ Paleo avoids dairy, legumes, and grains—even if they’re low in carbs.

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🧪 What Science Says

Keto is well-researched for:

• Weight loss
• Type 2 diabetes
• Epilepsy
• Metabolic syndrome
  Cleveland Clinic and NIH both support keto for short-term fat loss and insulin control.

Paleo shows benefits for:

• Blood sugar control
• Heart markers
• Inflammation
  Harvard Health notes that paleo may help with metabolic conditions, but more long-term research is needed.

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🧍 Who Might Prefer Keto?

You might lean keto if you:

• Want to lose weight fast
• Struggle with blood sugar or insulin resistance
• Don’t mind tracking macros
• Enjoy high-fat foods like cheese, eggs, and oils

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🧍 Who Might Prefer Paleo?

Paleo could work better if you:

• Have food sensitivities (dairy, gluten, etc.)
• Care more about food quality than carbs
• Want a less strict, more whole-food approach
• Prefer not to track macros or use sweeteners

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🔎 Real-World Example

Maria, 42, tried paleo to “eat cleaner” and get rid of bloating. It helped her digestion, but she didn’t lose much weight.

She switched to keto, dropped 15 pounds in 2 months, and stuck with it by using keto meal plans.

What changed? She was already eating clean—but keto helped her control insulin and burn fat.

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❓ Keto vs Paleo FAQ

Can you combine keto and paleo?
Yes. Some people do “Paleo Keto”—strict whole foods, but also track carbs to stay in ketosis.

Is keto more restrictive than paleo?
Yes. Keto has tighter carb limits. Paleo is more about what you eat, not how much.

Which is better for weight loss?
Keto usually leads to faster fat loss due to ketosis. But both can work with the right habits.

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Summary

• Keto is a low-carb, high-fat diet focused on fat-burning through ketosis.
• Paleo is a clean-eating plan that avoids modern processed foods.
• Keto is more restrictive with carbs. Paleo is stricter about food types.
• Both can help with weight, energy, and health if followed consistently.
• The best choice depends on your goals and what’s sustainable for you.

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Need help getting started? Check out:
➡ What Is Keto?
➡ Keto Side Effects
➡ Keto vs Low-Carb
➡ Keto Meal Plans for Beginners

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Explore Related Topics:

• Keto and Intermittent Fasting: How They Work Together
• Keto Diet Benefits: What the Science Actually Says
• Keto vs. Carnivore: What’s the Difference?