Keto vs Paleo

Although initially not apparent, the two diets – Keto and Paleo, affect your hormonal balance differently. The distinction between keto and paleo diets gives a clear “blueprint” for understanding holistic health. So, aside from the hormonal aspect, Keto vs Paleo, what’s the difference, and which is better?

Keto advocates for higher fat, moderate protein, and low-carb intake, enabling your body to enter ketosis. It is an efficient state of metabolism for burning fat and can impact insulin-sensitivity.

On the other hand, the Paleo diet uses whole foods resembling those used by our ancestors, thus potentially achieving a healthier hormonal profile without the intake of processed and sugary foods.

All diets have their pros and cons. It is, therefore, essential to customize them to fit your body’s demands, especially for hormone issues.

Comparing Keto and Paleo

You may see that both the keto and paleo diets are based on whole foods, avoiding artificial sweets, which support your body’s hormonal equilibrium and physiology.

However, unlike Keto, which requires a high fat intake to stimulate ketosis, Paleo doesn’t restrict your macronutrient intake but tries to emulate our ancestral eating habits.

Knowing this will lead you towards a diet that syncs well with your health goal and way of life.

Understanding the Similarities of Keto and Paleo Diets

First, keto and paleo diets focus on whole, unprocessed foods and healthy fats. They remove processed sugars and grains, focusing on enriching foods to support the body’s hormones and metabolism.

This shared philosophy emphasizes eating to maintain health and strength.

Significant Differences Between Keto and Paleo Diets

That is why you may be tempted to ask how Keto and Paleo diets would handle your wellness. Although both lifestyles can impact your hormone balance and health, Keto focuses more on controlling macronutrients to help you enter ketosis. This phenomenon can influence insulin and fat-storage hormones.

In contrast, paleo emphasizes food quality and ancestral eating, which may promote a more holistic hormone response from your body.


Ketosis is the metabolic condition where your body burns fat as fuel, and the Keto diet leverages a large intake of healthy fats to initiate this metabolic process. This reduction in carbohydrates causes your body to change its energy source from glucose to fats, and you may end up losing weight and experiencing high levels of energy. Therefore, the Keto diet makes your metabolism burn fats more efficiently.

Keto stands out in that Paleo strives for a more ancestral diet, aiming to eliminate dairy and processed items. However, it does not address dairy specifically but strictly limits carbs. However, each person reacts differently to dietary fats, affecting the way you feel about your body storing and using energy.


The paleo diet is predicated on the intake of whole foods, such as those eaten by our ancient ancestors before agriculture. Comprising raw meats, fruits, and various natural sugars, it offers a nutrient-dense diet that supports your endocrine system’s health.

Paleo is not as strict as Keto, which emphasizes high-fat foods; Paleo instead focuses on the quality of the food consumed and thus limits dairy products and refined sugars to promote clean eating.

keto vs paleo

Food list Keto vs Paleo

Keto Diet Food List

Here’s the list of food items that you can eat on Keto diet:

  • Healthy Fats: Avocado, coconut oil, olive oil, butter, ghee, and high-fat dairy products.
  • Proteins: Meat, fish, eggs, and high-fat dairy.
  • Low-carb vegetables: Leafy greens, tomatoes, peppers, and onions.
  • Nuts and Seeds: Almonds, chia seeds, and flaxseeds.
  • Berries: In limited amounts, such as strawberries, blueberries, and raspberries.
  • Other: Dark chocolate and low-carb sweeteners.

Paleo Diet Food List

Here are some of the Paleo-approved food list:

  • Meat and Fish: Grass-fed meat, poultry, and wild-caught fish.
  • Eggs: Preferably free-range.
  • Vegetables: All non-starchy vegetables.
  • Fruits: In moderation, such as berries, apples, and citrus fruits.
  • Nuts and Seeds: Almonds, walnuts, and pumpkin seeds.
  • Healthy Fats: Avocado, coconut oil, and olive oil.
  • Other: Bone broth, fermented foods, and natural sweeteners like honey and maple syrup.

Health Benefits Comparison of Keto and Paleo Diets

Changing your lifestyle to Keto or paleo might prove beneficial in adjusting your hormonal

balance and overall good health. Let’s look at the proven benefits of each diet so they can be regarded as a holistic orientation to your way of keeping healthy.

The Health Benefits of the Keto Diet

Weight Loss and Improved Metabolism

As such, the study by Dowis and Banga, 2021 in Nutrients presents compelling evidence that the Keto diet works for weight loss & appetite control plus helps in querying lipid profiles.

Improved Cardiovascular Health

In a study by Rajiyah and Pannain in 2020, the researchers found that the Keto diet reduces glycated hemoglobin and improves lipid profiles that enhance cardiovascular function. This is a significant finding, considering cardiovascular well-being greatly determines overall wellness.

Neurological Benefits and Epilepsy Management

For instance, a study by Gołąbek & Regulska-Ilow, 2022, underscores the efficacy of the Keto diet in managing epilepsy and cognitive development. This advantage of the ketogenic diet is not a recent discovery but one of the original clinical uses of this diet that has continued to be employed for many years.

Health Advantages of the Paleo Diet

Positive Impact of Paleo Diet on Hormonal Balance and Physiology

Many studies have been done in recent times on the effects of the Paleo diet on hormonal balance and physiology, thereby curating its emphasis on whole foods, not processed. For example, a study by Frączek et al., 2021 in Nutrients shows a decrease in fasting plasma glucose and insulin, which means an enhancement of sensitivity to this hormone.

Influence of the Paleo Diet on Thyroid Health

Paleo diet relevance even exists to health problems such as autoimmune thyroid disease. A 2023 research by Hollywood et al. published in the Journal of the American Nutrition Association also noted that diets with Paleolithic characters may reduce antioxidant response and hormone response through another metabolic mechanism, which is less effective than in the case of Keto meals.

Cardiometabolic Health Enhancements from Diet Choices

In an 8-week study by Markofski et al., published in the American Journal of Lifestyle Medicine, it was evident that overweight adults registered an improvement in their risk factors concerning cardiometabolic health.

Understanding Keto Diet Risks

While it’s worth considering the benefits of the keto or paleo diet, it’s also important to be aware that there may be risks concerning hormonal balance and overall health.

Keto diets may cause hormonal shifts that hinder your thyroid function and menstrual regularity,

while paleo diet restrictions can lead to nutrient deficiencies affecting adrenal health.

This is why taking these diets from the point of view of totality may be essential to you, as you might need to tailor them.

It may lead to some nutrient deficiencies if not correctly managed when transitioning to a Keto diet. High intake of saturated fats exposes you to the risk of heart disease. The sudden change in diet can also impact the thyroid function and stress response.

The liver and gallbladder must process the increased fats required by the Keto diet. You have to keep an eye on the amount of fats, proteins, and carbohydrates you take in to get adequate nutrients and not clog up your system.

Identifying Paleo Diet Risks

The Paleo diet may be responsible for nutrient deficits and can increase the levels of saturated fats, which are detrimental to the heart and bones. It’s necessary to control the intake of vitamins and minerals.

This diet is more meat-oriented, and meat pushes cholesterol that can contribute to heart disease. To be healthy, selecting different foods that can give your body all the necessary nutrients is reasonable.

How to Reduce the Risk of Following a Keto or Paleo Diet

Understanding how these eating plans impact your hormones and, therefore, your overall health will help you protect your health on a keto or paleo diet.

By ensuring you are getting the right balance of nutrients, you help support your endocrine system, which plays a vital role in keeping your energy levels and metabolic health right.

Guidelines for Starting the Keto Diet

Before starting a keto diet, one should consult a physician and calculate if the benefits include potential health risks. Seek a healthcare provider, especially when dealing with illnesses such as diabetes or high blood pressure. Hormonal balance is indispensable for regular blood sugar.

Lack of which could lead to dips in blood pressure. Avoiding dehydration, preventing electrolyte loss, and ensuring sufficient sleep can help with ‘keto flu’ symptoms.

To effectively engage in your keto journey, follow these strategic steps.

Best Practices for Adopting the Paleo Diet

Once the Paleo diet is adopted, it calls for conscious food decisions to help make up for no grains and legumes. Focus on vegetables such as kale and fish such as salmon that contain certain vital nutrients like calcium, vitamin D, and B vitamins.

Monitor your intake of saturated fats in relation to cardiovascular and renal health. Supplement cautiously, with attention to some specific nutrient spectra.

Approaching your Paleo diet proactively will help maintain a balanced nutrient profile.


The Keto and the Paleo diets have introduced new benefits and challenges, as we have seen. Just remember that personal health journeys can be very diverse and nuanced, whether you’re attracted to Keto’s fat-burning ketosis or Paleo’s emphasis on ancestral eating.

But before you embark on either path, consider this: What difference will it make in your total health destinations and lifestyle? So, why not undergo a week of diet trials and see how your body reacts? Tell us in the comments – we also want to learn from your experience!

Ultimately, we recommend blending different whole foods for either diet to account for all the probable risks and establish a balanced nutrient intake. So, beyond what you eat, your journey to good health must be about what genuinely resonates with your body and your

lifestyle. So, pause for a moment and consider your goals. Then, select whichever path will best help fulfill those aspirations for good health. Good luck!

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Keto vs Paleo: What’s the Difference?

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