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Paleo Or Keto: Which Is Better For You

Photo credit: @delaneychilds

Are you one of those folks who swore to change her diet for a more healthy and perfect fit body? Then, upon planning this out, you must have heard about both Paleo and Keto diet? These two are popular diets for weight loss and improved health and lifestyle. The question now will be among the two, which would you follow and observe, right?

Now let me tell you, there has not yet been a scientific explanation and research about these two long-term outcomes and benefits. However, there has already been a lot of short-term explanation, outcomes, and research on these two diets. Today, we will talk more about these two diets so that you can identify, learn, and try for which of these best works for you. Because as you choose your diet, you don’t only think of the results, but as well as the longevity, benefits, how it will affect you, and whether it would be the one that will help you achieve your body goals right after.

So, firstly, what is a keto diet?

A keto diet is making use of the metabolic state called ketosis. Wherein the body uses the calories from fats instead of the carbs to create the energy needed for normal functioning. This diet aims to induce adjustments in dietary macronutrients such as carbohydrates, proteins, and fats. Following a breakdown, according to an article in HealthLine, entitled What’s the Difference Between Paleo and Keto Diets? of 60 to 80 percent of carbohydrates, 20 to 30 percent of proteins, and 5 to 10 percent fats.

In an article by GoodHousekeeping, Paleo Versus Keto: Which Is the Better Diet for you? expound examples of food you’re allowed to eat while keto dieting. These are:

  • Fish (salmon, oyster, scallops)

  • Meat and poultry (pork, lamb, steak, bacon)

  • Eggs

  • Nuts

  • Non-starchy vegetables (spinach, broccoli, cauliflower, tomatoes)

  • Fats and oils (avocado oil, butter, mayo, ghee)

  • High-fat dairy (full-fat yogurt, heavy cream, cream cheese, hard and soft cheese)

  • Berries and artificial sweetener sparingly

And at the same time, the foods to avoid would be:

  • Fruits (apples, bananas, peaches, oranges)

  • Grains (bread, pasta, cereals, and those made with wheat, rice, oats, or corns)

  • Legumes

  • Added sugars (desserts, honey, cane sugars)

  • Root veggies (potatoes, carrots, turnips)

  • Alcohol and sweetened beverages, sauces, and dips

  • Oils (canola, soybean, peanut)

  • Low-fat dairy products

Having this knowledge, what is a paleo diet then?

Paleo diet or the Paleolithic or Caveman diet surrounds the principle of only eating foods that were available to the early humans to promote optimal health. This idea came behind the Western pattern way of consuming food, which is contributing to the rise of chronic illnesses and obesity.

Paleo diet eliminates grains. Legumes, processed sugar, and most sources of dairy, pretty much like the keto diet. But to further elaborate examples of foods allowed to be eaten in this diet, GoodHousekeeping also gave out a list. And these are:

  • Poultry (grass-fed meat, fish, seafood)

  • Fresh fruits and vegetables

  • Eggs

  • Nuts

  • Seeds

  • Plan-based oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

And the foods not allowed are:

  • Legumes (peanuts, beans, lentils, tofu)

  • Grains

  • Dairy

  • Refined sugar

  • Salt

  • Artificial sweeteners

  • Anything processed

  • Alcohol

And unlike the keto diet, the paleo diet does not require the counting of calories or figuring out the proper and equal portions of foods.

Photo credit: @thanksalatteblog

Knowing all these basic backgrounds of both the diets? What are then its pros and cons? For the keto diet’s pros:

  • It helps control seizures for epileptic patients, according to Epilepsy Foundation.

  • May be effective for weight loss 

  • Eating fewer carbs can be a good thing, especially to those Western diets wherein they consume more than their recommended daily intake.

And for paleo diet’s pros:

  • It increases intakes of whole foods, fruits, and vegetables, lean proteins, healthy fats; while decreasing the consumption of processed foods, sugars, and salts.

  • It can reduce inflammation and increase energy.

  • For weight loss.

  • Stabilizes blood sugar and reduces acquiring a chronic illness.

While both have advantages when observed and followed, both also have their cons. Keto diet’s cons are:

  • Erasing carbs from one’s diet may be too drastic.

  • Side effects such as constipation, crabbiness, lightheadedness, nausea, fatigue, and bad breath.

  • It can increase the risk of heart disease because there is fat consumption that is not considered healthy fats.

  • Weight loss can be short-lived since the only ones eliminated are the water weight, which can instantly come back along with the glycogen storage.

And the paleo diet’s cons are:

  • Taking into consideration the statistics that the average lifespan of the hunter-gatherer long time ago was about 30 years.

  • Not consuming legumes, grains, and dairy means eliminating good sources of fibers, vitamins, and minerals.

The bottom line here is that both have pros and cons, as well as ways to approach losing weight and living a healthier life. It is now up to you which of the two best suits your preference and desired outcome, whether for the short being or long-term. As they may be pretty much similar, they also have their slight differences that could matter as you slowly start to embark on a change.

Always remember that never to rush embarking on changing. Although you will love the results there and after, it takes time for your whole body to be accustomed to any change. So be kind to yourself and your health.

Which of the two have you tried? I’d love to hear from you!


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DISCLAIMER: In no way is Eden Busani, Founder of Meraki claiming to be a certified coach, therapist or evaluator. Eden Busani is a life "Guide" or "Advisor".