What are the different versions of the Paleo diet?

December 10, 2025 •

4 min read

The Paleo diet, which emphasizes whole, unprocessed foods reminiscent of our hunter-gatherer ancestors, has grown into a widespread wellness trend. However, the Paleo approach is not a single, monolithic plan, as many popular variations have emerged over time. Understanding these different versions of the Paleo diet can help you choose the best fit for your health and lifestyle.

Quick Summary

A comprehensive look at the various forms of the Paleo diet, including the strict standard version, the Autoimmune Protocol (AIP) for inflammation, the more flexible Primal and 80/20 variations, and the plant-focused Pegan approach. This guide examines the principles, food restrictions, and health goals of each adaptation.

Key Points

Standard Paleo: Focuses on lean meats, fish, fruits, vegetables, nuts, and seeds while eliminating grains, legumes, and dairy.
Autoimmune Protocol (AIP): A stricter elimination diet for autoimmune conditions that removes eggs, nightshades, and nuts and seeds in an initial phase.
Primal Diet: Allows for some high-quality, full-fat dairy and occasionally soaked grains, alongside an emphasis on lifestyle factors like sleep.
Keto-Paleo Diet: Combines Paleo principles with the low-carb, high-fat macronutrient ratio of a ketogenic diet to promote ketosis.
80/20 Paleo: Follows Paleo guidelines 80% of the time, allowing 20% flexibility for non-Paleo foods to improve sustainability.
Pegan Diet: A hybrid of Paleo and vegan principles, prioritizing plant-based foods with modest inclusion of sustainably-sourced meat and very limited grains/legumes.

A Look at the Standard Paleo Diet

The foundation of any Paleo-based diet is the Standard Paleo approach. This version focuses on consuming whole, unprocessed foods that were presumably available to our prehistoric ancestors through hunting and gathering. This includes lean meats, fish, fresh fruits, vegetables, nuts, seeds, and healthy fats from sources like olive oil and avocado. It strictly excludes all grains, legumes, dairy products, refined sugars, processed foods, and most vegetable oils, based on the belief that these agricultural-era foods are not well-suited for our genetic makeup.

The Strict Paleo Protocol

As the name suggests, the strict Paleo diet is the most rigid form, adhering uncompromisingly to the core principles. It eliminates even minor additions that are sometimes permitted in other versions, such as grass-fed butter or certain natural sweeteners. This version is typically used as a short-term reset or by those with severe sensitivities to ensure no potentially irritating foods are consumed. It is a true hunter-gatherer template, emphasizing maximum food quality and minimal processing.

Specialized Variations for Specific Health Needs

For individuals with more specific health concerns, several specialized Paleo versions have been developed.

The Autoimmune Protocol (AIP) Diet

The Autoimmune Protocol (AIP) diet is a highly restrictive elimination diet designed to help manage symptoms of autoimmune diseases by reducing chronic inflammation. It is considered a stricter version of the standard Paleo diet, as it initially eliminates several additional food groups.

The AIP protocol is broken into two main phases:

Elimination Phase: For 30–90 days, the diet removes all grains, legumes, dairy, nightshade vegetables (tomatoes, potatoes, peppers, eggplant), eggs, nuts, seeds, and seed-based spices. This phase focuses on nutrient-dense foods like meat, fish, organ meats, and a wide variety of non-nightshade vegetables and fruits.
Reintroduction Phase: After symptoms improve, eliminated foods are systematically reintroduced one by one to identify which trigger a reaction.

The Primal Diet

Developed by Mark Sisson, the Primal diet is a more relaxed version of the Paleo diet that places an equal emphasis on lifestyle factors like exercise, sleep, and sun exposure. The primary dietary difference is the allowance of some dairy products, particularly raw, fermented, and full-fat options like butter, yogurt, and kefir. Some soaked or sprouted legumes and occasional white rice might also be included, depending on individual tolerance.

The Keto-Paleo Diet

This variation combines the principles of the Paleo diet with the high-fat, low-carb macronutrient ratio of the ketogenic diet. The goal is to induce ketosis, where the body uses fat for fuel instead of glucose. In a keto-paleo diet, the carbohydrate intake is drastically reduced, often limiting or excluding starchy vegetables and higher-sugar fruits that are typically allowed in a standard Paleo plan. Unlike a conventional keto diet, however, it still strictly avoids dairy and legumes.

Lifestyle-Focused and Flexible Variations

For those who find a strict approach difficult, more flexible versions offer a practical middle ground.

The 80/20 Paleo Diet

This approach, also known as "Primal Blueprint," follows the standard Paleo guidelines 80% of the time, allowing for some flexibility with non-Paleo foods during the remaining 20%. This balance can make the diet more sustainable long-term, reducing feelings of deprivation. The 80/20 rule recognizes that strict adherence is not always realistic and that a balanced approach can still yield significant health benefits.

The Pegan Diet

Created by Dr. Mark Hyman, the Pegan diet blends the core principles of Paleo with those of a vegan diet. This hybrid emphasizes a heavily plant-based diet, with vegetables and fruits making up the bulk of the plate. Meat and fish are treated more like a condiment or side dish, and legumes and grains are permitted in very limited quantities. It is a vegetarian-friendly option for those seeking a balance between ancestral and modern dietary patterns.

Comparison of Different Paleo Diet Versions


Feature	Standard Paleo	Autoimmune Protocol (AIP)	Primal Diet	Keto-Paleo	80/20 Paleo	Pegan Diet
Core Goal	Ancestral eating template	Reduce autoimmune inflammation	Health and fitness optimization	Ketosis for fat burning	Sustainable, balanced approach	Plant-based + ancestral
Grains	No	No	No (some exceptions)	Very low carb	No (20% flexibility)	Very limited
Legumes	No	No	No (some exceptions)	Very low carb	No (20% flexibility)	Very limited
Dairy	No	No	Limited, high-quality	Yes (high-fat only)	No (20% flexibility)	No
Eggs	Yes	No (during elimination)	Yes	Yes	Yes (20% flexibility)	Yes
Nuts & Seeds	Yes	No (during elimination)	Yes	Yes	Yes (20% flexibility)	Yes
Nightshades	Yes	No (during elimination)	Yes	Yes	Yes (20% flexibility)	Yes
Food Quality	High	Extremely high	High	High	High	High
Flexibility	Low	Very Low	Moderate	Low	High	Moderate

Conclusion

The Paleo diet is not a one-size-fits-all approach. Its evolution has resulted in several distinct versions, each with its own set of rules, restrictions, and health goals. From the strict, inflammation-focused AIP to the more forgiving Primal and 80/20 methods, individuals can choose a version that best suits their health needs, dietary preferences, and lifestyle. By understanding the core tenets of each variation, you can navigate the world of ancestral eating and find a sustainable path toward better health.

References

Frequently Asked Questions

The main difference is that the AIP diet is a more restrictive version of Paleo, specifically designed to help with autoimmune conditions. AIP removes additional food groups like eggs, nuts, seeds, and nightshade vegetables during an initial elimination phase, which are typically allowed on a standard Paleo diet.

No, a strict Paleo diet excludes all dairy products. However, some variations, like the Primal diet, do allow for high-quality, full-fat dairy such as butter or fermented products. The Keto-Paleo diet also permits high-fat dairy that fits within its low-carb requirements.

While many versions can support weight loss by emphasizing whole, unprocessed foods, the Keto-Paleo diet is specifically designed to promote fat burning through ketosis. Any version that eliminates processed foods and refined sugars, however, can lead to weight loss in the short term.

The Pegan diet is primarily plant-based but, unlike veganism, it does not exclude all animal products. It significantly limits grains and legumes, treating high-quality meat and fish as side dishes rather than the main focus, unlike other Paleo variations.

Yes, for many people, the 80/20 approach is a highly effective way to make the Paleo diet sustainable long-term. It reduces the feeling of deprivation associated with strict eating plans, allowing for occasional indulgences while still benefiting from a primarily ancestral diet.

In a standard Paleo diet, nightshade vegetables like tomatoes, peppers, and potatoes are allowed. However, the Autoimmune Protocol (AIP) diet, a stricter version of Paleo, requires the elimination of all nightshades during its initial phase to identify potential inflammatory triggers.

The Primal diet is a slightly more flexible version of Paleo, most notably by allowing some dairy products and emphasizing lifestyle elements beyond just diet. While both diets share a similar ancestral eating philosophy, Primal is less strict on a few food categories.