Keto vs. Paleo: What’s the Difference?
Confused between keto and paleo? Learn how they differ in carbs, goals, and health effects in this simple guide.
Trying to choose between keto and paleo? You’re not alone. They both cut out processed food. Both can help with weight loss. 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 so you can make an informed choice.
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.
Learn more: What Is Keto?
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.”
Main Difference: Fat Burning vs. Food Quality
| Keto | Paleo | |
|---|---|---|
| Main goal | Enter ketosis, burn fat | Eat clean, reduce inflammation |
| Carb limit | Very low (under 50g) | 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 |
What You Can Eat on Each Diet
Keto-Approved Foods
- Fatty meats and fish
- Eggs
- Cheese and butter
- Avocados
- Low-carb veggies (spinach, broccoli)
- Nuts and seeds
- Healthy oils (olive, coconut)
For more details, check out Keto Macros and Best Keto Snacks
Paleo-Approved Foods
- Lean meats and fish
- Eggs
- All vegetables
- Fruit
- Nuts and seeds
- Healthy oils (olive, avocado, coconut)
Important: Paleo avoids dairy, legumes, and grains—even if they’re low in carbs.
What the Science Says
Keto is well-researched for:
- Weight loss
- Type 2 diabetes management
- Epilepsy treatment
- 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 health markers
- Reducing inflammation
Harvard Health notes that paleo may help with metabolic conditions, but more long-term research is needed.
Who Might Prefer Keto?
Keto could be a good fit if you:
- Want to lose weight relatively quickly
- Struggle with blood sugar or insulin resistance
- Don’t mind tracking macros
- Enjoy high-fat foods like cheese, eggs, and oils
Who Might Prefer Paleo?
Paleo could work better if you:
- Have food sensitivities (dairy, gluten, etc.)
- Care more about food quality than counting carbs
- Want a less strict, more whole-food approach
- Prefer not to track macros or use sweeteners
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 using keto meal plans.
What changed? She was already eating clean—but keto helped her control insulin and burn fat more effectively.
Frequently Asked Questions
Can you combine keto and paleo?
Yes. Some people follow “Paleo Keto”—eating strict whole foods while also tracking carbs to stay in ketosis. It’s the best of both worlds for some.
Is keto more restrictive than paleo?
Yes, in terms of carbs. Keto has tighter carb limits. Paleo is more about what you eat rather than how much.
Which is better for weight loss?
Keto usually leads to faster fat loss due to ketosis and appetite suppression. But both can work with the right habits and consistency.
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