Obesity is a condition characterized by a combination of eating disorders, obesity-related chronic disease, metabolic disorders, and neuroendocrine abnormalities. Capable of ruining your personal, social, and occupational life, obesity destroys many aspects of your life. Fortunately, there are many natural and/or diet-adapted routines and habits that can help you to achieve a healthy and balanced lifestyle. Keto and Paleo Diets are two popular options for weight loss and are based around a low-carb, high-fat, high-protein diet. But the question is which one should you choose, and though they are similar in their ideas, Keto and Paleo Diets are two similar approaches to weight loss.

What is Paleo Diet?

If your idea of ‘healthy eating’ is cereal for breakfast, lean meat for dinner, and a variety of fruits, seeds, and vegetables as snacks, then Paleo Diet could be your best bet for long term health and good-looking appearance. Paleo diet is based on the idea of eating what our ancestors ate 10,000 to 2,500,000 years ago – during the Paleolithic Period.

When there were no fast-food chains, supermarkets, and ready-made, convenience foods, they were able to fill their needs with healthy foods. The Paleo diet gives you a variety of nutrient-dense foods that you need to survive but excludes things like dairy, grains, legumes, added sugars, and junk foods. Why because they became common or, better to say, accessible only 10,000 ago, and since then, our kind has seen a rapid decline in our body’s ability to digest, absorb, metabolize, and process these foods. The way the Paleo diet is structured is based around three basic food groups – carbs, fats, and proteins. Here you need to eat predominantly high-fat and high protein foods while limiting carbs food, but not that strict as on Keto. Paleo Diet also makes you feel full for longer.

These foods include grass-fed meats, fish, organic vegetables, nuts and seeds, eggs, meat and seafood, water, vegetables and fruit, and herbs and spices.

These foods are not permitted on the paleo diet:

  • Grains
  • Gluten
  • Soy
  • Legumes (peanuts, beans, lentils, tofu)
  • Refined sugar
  • Processed foods
  • Soda & sweetened beverages
  • Refined vegetable oils
  • Some dairy
  • Artificial sweeteners

What is the Difference Between Paleo and Keto Diets?

 Important Points:

1. Meat:

Paleo diet forbids consuming any processed food because they were not available 10,000 years ago. Grass-fed, organic meat and fish are the foundation of a Paleo diet. As well as a Keto diet allows consuming all type of organic meat and seafood, with the only limitation being there should not be any added sugar or carbohydrates. After all, the whole concept of the Keto diet is to limit your daily carbohydrate intake. Eating meat should not be a problem, but you should take great care of the consumption of carbohydrate-rich foods. One of the simplest ways to reduce the amount of carbs and fat in your diet is to stop adding them to your food, i.e., replacing wheat pasta with low carb zucchini or squash zoodles.

2. Paleo Is Based on An Ideology While Keto Focuses on Macronutrients:

The Paleo diet is very much based on the ideology behind its existence. The philosophy behind it is like the ancient idea of survival of the fittest. You are told to eat to keep your body healthy and fit. The way a meal is planned, prepared, and consumed is how you will win in a competition to gain the greatest number of calories and fat. This ideology is very different from the modern-day approach to eating a healthy diet. On the other hand, the Keto diet also focuses more on the macronutrients and less on the ideology, such as 70-80 % of fat, 10-20 % of protein, and 5-10 g of carbohydrates.  For an 1800-2000 calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.

The macronutrients should be accompanied by a plenty amount of water and fiber; the goal is to create an optimal daily caloric balance.

3. Paleo Allows Whole-Food Carbs While Keto Is About Restricting Carbs Intake:

The Paleo diet provided 30% of total calories from protein, 40% fat (from mostly monounsaturated and polyunsaturated fats) and 30% carbohydrates.

Since the Paleo diet is based more on ideology instead of macronutrients, it allows eating more wide variety of food. The problem with these kinds of carbs is that they are readily available, so they are very likely to be consumed in bulk. In contrast to this Keto diet is very strict about the consumption of carbs. Whole-food carbs are always off-limits. You must stay away from refined or processed carbs. So be very careful when you make choices. It is very important to stick to the things that will give you the best outcomes in the long term.

4. Paleo does not allow dairy and soy, while keto does.

 But even on the Ketogenic diet, some types of dairy are better than others.

 For example, flavored and sugary yogurt is off-limits, but full-fat plain Greek yogurt is okay once in a while. Meanwhile, you can eat  much more high-fat cheese like feta and cheddar as you canon Keto.

What to Eat on the Paleo Diet?

The Paleo diet allows you to consume foods like

Grass-fed meat

Paleo Meat

  • Chicken
  • Beef
  • Pork
  • Bacon
  • Turkey

Fish and seafood

  • Salmon
  • Tuna
  • Shrimps
  • Cod
  • Crab meat
  • Lobsters

Fresh fruits and veggies

Paleo Vegetables

  • Cauliflower
  • Broccoli
  • Brussels sprouts
  • Spinach
  • Tomatoes
  • Cucumbers
  • Green onion
  • Cabbage
  • Green beans

Paleo Fruits

  • Apples
  • Berries: including blackberries, blueberries, and strawberries
  • Melon
  • Citrus fruits
  • Peaches
  • Plums

Eggs

Eggs are welcomed on Paleo Diet because they are high in protein, B vitamins, minerals, and antioxidants. They are also affordable and easy to prepare. Importance is known in buying an “organic” and “cage-free” eggs for a higher omega-3 content than eggs from chickens raised in cages.

Nuts and seeds

Nuts and seeds are full of healthy omega fats, fiber and protein.

But please avoid peanuts because they are technically legumes

Paleo Nuts & Seeds

  • Brazil nuts
  • Cashews
  • Pistachios
  • Almonds
  • Walnuts
  • Macadamia nuts
  • Pecans
  • Hazelnuts
  • Pine nuts
  • Pumpkin seeds
  • Chia seeds
  • Sunflower seeds
  • Flax seeds

Healthy oils 

  • Olive
  • Walnut
  • Flaxseed
  • Macadamia
  • Avocado
  • Coconut

Those oils allowed because of its content of high alpha-linolenic acid (ALA), a type of heart-healthy, anti-inflammatory omega-3 fatty acid.

Conclusion:

Paleo Diet as well as Keto Diet are both great low carbs instruments which will make you Healthier Slimmer and Happier! Paleo diet also known as a good auto immune diseases healer. Proved on myself .Paleo food improve and helps me keeps under control my Hashimoto disease. Because Paleo excludes many inflammatory products like grains, legumes, soy, corn, some dairy.

And of course any diet should be combine with active lifestyle and exercising.