Understanding the Goals: Paleo vs. Keto
While both the paleo and ketogenic diets share a common emphasis on whole, unprocessed foods and the elimination of refined sugars and grains, their underlying goals and metabolic pathways are fundamentally different. The paleo diet, often called the "caveman diet," is an ancestral eating plan based on foods presumed to be available to our hunter-gatherer ancestors. Its core philosophy centers on food quality and the elimination of modern processed foods, grains, and legumes, with the aim of reducing inflammation and supporting overall wellness.
In contrast, the ketogenic diet is primarily concerned with macronutrient composition, specifically forcing the body into a metabolic state called ketosis. This is achieved by drastically reducing carbohydrate intake (typically to under 5-10% of total calories) and replacing it with a very high fat intake (around 70-75%), causing the body to burn fat for fuel instead of glucose. The paleo diet has no such macronutrient prescription, meaning followers can consume a higher level of carbohydrates from approved whole food sources without violating paleo principles.
Why Standard Paleo Doesn't Lead to Ketosis
The key reason the paleo diet does not automatically lead to ketosis is its more generous allowance of carbohydrate sources. While grains and legumes are excluded, paleo-approved foods include a variety of fruits, starchy vegetables like sweet potatoes and taro, and natural sweeteners like honey and maple syrup. Depending on how much of these foods are consumed, an individual on a paleo diet can easily consume 75-150 grams of carbs per day, a level far too high to trigger the fat-burning state of ketosis for most people. For ketosis to occur, carbs must be restricted to a much lower threshold, often around 20-30 grams of net carbs daily.
Macronutrient Breakdown Comparison
| Feature | Paleo Diet | Keto Diet |
|---|---|---|
| Primary Goal | Ancestral eating, reduced inflammation, and general wellness. | Achieve and maintain a state of ketosis to burn fat for fuel. |
| Macronutrients | No strict ratios; allows a more balanced intake of carbs, protein, and fat based on whole foods. | Strict ratios; typically 70-75% fat, 20-25% protein, and 5-10% carbs. |
| Carbohydrates | Moderate intake allowed from fruits, starchy vegetables, and natural sweeteners. | Very low intake required (often 20-30g net carbs/day) to induce ketosis. |
| Key Restriction | Avoids grains, legumes, processed foods, most dairy. | Avoids high-carb foods, regardless of source (even many fruits). |
| Dairy Inclusion | Generally excluded (though some allow grass-fed butter). | Encouraged, especially high-fat items like butter and cream. |
The 'Paleo-Keto' Hybrid Approach
For those interested in combining the philosophies of both diets, a 'paleo-keto' approach is possible. This hybrid method involves adhering to paleo's focus on food quality (lean meats, organic produce, etc.) while also strictly controlling carbohydrates to achieve ketosis. Followers of this hybrid would eliminate high-carb paleo staples like sweet potatoes, most fruits, and natural sweeteners to maintain the very low-carb state necessary for ketone production. This combines the high-fat, very low-carb macronutrient structure of keto with the high-quality, whole-food sourcing of paleo.
A Deeper Look at Ketosis and Carbohydrate Intake
Ketosis is a metabolic state that requires a consistent and severe restriction of carbohydrates. Even a small increase in carb intake from a starchy vegetable or fruit can raise blood sugar, trigger insulin release, and halt ketone production. This level of strictness is not a requirement for the standard paleo diet. Therefore, someone following paleo principles without being mindful of their total carbohydrate count will likely not enter ketosis. This is why many paleo followers can and do consume higher levels of carbohydrates from sources like sweet potatoes and tropical fruits, which would be prohibited on a standard ketogenic diet.
Key Takeaways
- Paleo is not inherently ketogenic: The standard paleo diet is a moderate-carb approach that allows for more carbohydrate sources than a strict keto diet.
- Macronutrients are key: The primary difference lies in the macronutrient ratios; keto is very low-carb and high-fat, while paleo is more balanced and less focused on specific macro percentages.
- Carb sources matter: Paleo allows many whole-food carbs like fruits and starchy vegetables that would prevent ketosis on a keto diet.
- A hybrid is possible: Combining the principles of both diets (a paleo-keto diet) is an option for those who want to follow keto's macros but with paleo's food quality standards.
- Focus on goals: Choosing between paleo, keto, or a hybrid depends on your individual health goals. If ketosis is the objective, the strictness of the keto diet is required, not the general guidelines of paleo.
Conclusion
While the paleo and keto diets both prioritize whole foods and eliminate processed ingredients, they are distinct eating patterns with different metabolic outcomes. The paleo diet's core ideology is based on ancestral eating and food quality, not the achievement of ketosis. Because it permits a wider range of carbohydrate-rich fruits and vegetables, it does not automatically trigger the state of fat-burning characteristic of the ketogenic diet. For individuals seeking ketosis, the strict macronutrient ratios of a keto diet must be followed, even when drawing on paleo's emphasis on whole, unprocessed foods. Always consult a healthcare provider or registered dietitian before making significant changes to your diet to ensure it aligns with your health goals.
Frequently Asked Questions
What is the main difference between paleo and keto?
The main difference is metabolic focus: keto is specifically designed to achieve a state of ketosis by restricting carbohydrates, while paleo is a broader lifestyle based on ancestral eating and food quality, with no specific metabolic goal or macronutrient limit.
Can I eat fruit on a paleo diet and still be in ketosis?
No, in most cases, consuming the level of fruit typically included in a paleo diet will provide too many carbohydrates to maintain ketosis. Ketosis requires extremely low carb intake.
Is the paleo diet high in fat like the keto diet?
Not necessarily. While a paleo diet can be high in healthy fats, it does not have the same strict high-fat macronutrient requirement as the keto diet. A paleo diet is more balanced in its macro ratio.
Do I have to track macros on a paleo diet?
Macro tracking is not a requirement for the standard paleo diet, which focuses more on food quality and type. However, for a ketogenic diet, strict macro tracking is necessary to maintain ketosis.
Can you combine paleo and keto?
Yes, it is possible to combine the two into a "paleo-keto" diet, which follows the macronutrient rules of keto (very low carb, high fat) while adhering to the food quality principles of paleo (whole foods only, no grains/legumes).
Which diet is healthier, paleo or keto?
Both diets can offer health benefits, but for most people, the paleo diet is often considered more sustainable and nutritionally complete due to its wider variety of permitted foods. The best diet depends on individual health goals and tolerance.
What paleo foods would prevent ketosis?
Key paleo foods that would likely prevent ketosis due to their carbohydrate content include sweet potatoes, carrots, most fruits, honey, and maple syrup.
