Keto vs Paleo: Which One Is The Fastest Way To Lose Weight

Diets come and go, but two have real staying power. The paleo diet and the keto diet have been around for decades. Both are low-carb diets. Both have legions of supporters claiming theirs is the fastest way to lose weight. There’s no question that strict adherence to either program can result in weight loss. Plus, because both rely heavily on protein power, people who choose one or the other often gain muscles as well. 

No diet is perfect. Because both diets exclude entire food groups, they have some serious vitamin and mineral deficiencies. Strict adherence to the paleo diet or the keto diet could result in some serious health problems.

Preparation is the secret to success. Succeeding at any diet means carefully researching its pros and cons. Experts also recommend speaking with a doctor or weight loss specialist before beginning any diet journey. An often overlooked component is getting tested both before and during the diet. Why? Because many people have hidden metabolic issues including vitamin deficiencies, hormonal imbalances, and unhealthy blood sugar levels. That’s why an at-home test from Kyla can help dieters succeed. The primary care panel, for example, provides insights into cardiovascular health, blood sugar, liver function, kidney health, inflammation markers, and thyroid function. Discovering this information delivers dieters the tools they need to achieve their goals –– and they can even speak with a medical professional. 

Anyone considering the paleo diet or the keto diet needs to learn as much as possible about the advantages and disadvantages of each program. Here are a few things to consider.

The Caveman Diet

It’s hard to believe that anyone living in this time of abundance, when store shelves are overstocked with cereals, snacks, and pre-made meals, would voluntarily return to the eating habits of our ancestors. After all, cave people didn’t have a choice. Most 21st century Americans do. Millions of years ago, starvation was a daily threat. Then again, so were animal attacks. 

One of the most popular diets in the U.S., the paleo diet is a modern take on what early humans dined on during the Paleolithic era 2.5 million years ago. “You are what you eat” definitely applied. It’s during this period that humans discovered how to grill –– using fire to cook meat. Those added calories and protein led to huge increases in human size and appearance. Many anthropologists also believe that this diet was partly responsible for increased intelligence as well. 

Although the paleo diet began in the 1970s, its popularity exploded thanks to 

Loren Cordain’s 2002 book, The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. Cordain and other paleo diet advocates believe that human health began to fall apart when people shifted from being hunter-gatherers to farming. They believe that agriculture is responsible for the rise in heart disease, diabetes, and obesity. Supporters of paleo and other similar diets point to the ancient Egyptians, many of whom they claim suffered from these diseases –– just like modern Americans. There’s a fair amount of disagreement on this –– although archeological evidence shows people in ancient Egypt really loved their bread and their beer.

As the book’s blurb emphasizes, the paleo diet is a “Breakthrough nutrition program based on eating the foods we were genetically designed to eat – lean meats and fish and other foods that made up the diet of our Paleolithic ancestors.” Of the two, the Paleo diet may be the easiest to follow. Anyone imagining “the diet of our Paleolithic ancestors,” probably isn’t picturing a fast food hamburger or a peanut butter and jelly sandwich. So knowing what to exclude is fairly intuitive.

Ancient humans ate whatever they could hunt or gather. While some use the diet as an excuse to load their plate with meat, animal flesh actually made up less than five percent of their diet. Most of their meals were plant based. They ate lots of fruits and veggies. Healthy oils like those made from olives or coconuts are allowed in the diet as are a wide variety of leaner meats including not only chicken and fish but also venison (deer meat) and lamb. And since early humans likely robbed a few birds’ nests, eggs are also included. 

So what can’t a Paleo participant eat? Just about everything else. Verboten under Paleo diet rules are many of the agricultural crops that didn’t appear until long after cave people vanished. That includes corn, potatoes, and various grains (those going gluten free often choose low-carb diets like Paleo or Keto). Also forbidden are all dairy foods (since people weren’t actively milking other animals back then) along with any added sugar. Booze and bread are also off the table.

In some respects, the paleo diet is extremely beneficial. By eliminating added sugar and removing ultra-processed foods from the dieter’s table, this way of eating eliminates some pretty unhealthy choices. Plus, it’s super heavy on fruits and vegetables which most people do not get enough of. Low-carb diets in general promote weight loss and paleo advocates claim theirs is the fastest way to lose weight. Cordain has claimed that it’s possible to lose 75 pounds in six months on the diet.

That’s not all. Advocates believe that not only is the paleo diet the best way to lose belly fat, but they also claim it will reduce dieter’s blood pressure, lower their cholesterol and keep their blood sugar levels even. They also suggest that people on this diet will enjoy a healthier gut and a lower risk of death from all causes – while indulging in an eating plan that leaves them feeling full with fewer cravings. 

Studies have backed up some of these claims. For instance, research has shown that people following the paleo diet were less likely to die from all causes and had a lower mortality rate from cancer while women who were overweight reported improved insulin sensitivity and lowered cholesterol. A different study comparing multiple diets to the paleo diet found that, “Paleolithic nutrition resulted in greater short-term improvements than did the control diets… for waist circumference” along with a number of other improvements in systolic blood pressure, diastolic blood pressure, triglyceride levels, and fasting blood sugar.

The claims that the paleo diet is the best way to lose belly fat were also bolstered by a study showing participants on the diet lost an average of nearly eight pounds while lowering their body mass index and reducing their waist size – far more than the control group who wasn’t doing paleo. 

So what’s the problem? Well, fiber is seriously lacking in the paleo diet which makes one wonder how regular our ancient ancestors were. Besides consistent constipation as a potential side effect, the diet can also lead to some vitamin deficiencies. The lack of dairy products can mean less Vitamin D which is added to milk and other dairy products. Although ancient humans didn’t eat a lot of meat, some people on the paleo diet do – and heavy consumption of meat can increase the dieters’ cholesterol which could lead to heart disease. It has also been linked to a higher risk of diabetes, while some studies suggest the benefits to gut health are overblown and dieters actually experience profound and potentially dangerous changes to their microbiota composition partly due to the lack of whole grains in the program.  

The paleo diet’s big advantage over others is it’s not just a way of eating, but a way of life. It emphasizes mindfulness and physical activity – two healthy behaviors that can make a real difference. 

One way to gain an additional advantage with any diet is by tracking vitamin and nutrient levels along with overall health. That’s why testing is so important. While many companies charge hundreds of dollars for similar tests, Kyla’s at-home tests examine levels of Vitamin D and B, along with blood sugar, cholesterol, and hormone levels. Getting these checked before going on a diet like paleo is vital. If you don’t, it’s like entering a race ten yards behind the starting line. 

Not only is the app available for free but filling out a simple questionnaire provides access to a wide variety of information along with the company’s proprietary AI-driven risk engine. This can help users create a plan to extend their healthy lifespan. Those considering a diet can also speak to a healthcare professional who will offer guidance. The best part is unlike mass market diets, Kyla will develop a daily action plan tailored for the individual with information on nutrition, exercises, supplements, and much more. 

Keto: The Carb Control Diet

While the paleo diet traces its origins to the appetites of antiquity, the keto diet is connected to the 20th century and the dawn of modern medicine. That’s because it was initially used to treat childhood epilepsy. Although severe calorie restriction has been a hallmark of the treatment for over 2500 years, it wasn’t until the 1920s that the ketogenic diet was developed as a way of stimulating the same metabolic changes that happen when a person fasts. 

This change is called “ketosis.” Usually, people rely on the glucose from carbohydrates for energy. The keto diet attempts to turn the body into a fat-burning machine by severely limiting the intake of carbs. Without carbs, the body starts burning stored fat –– one of the reasons advocates call it the fastest way to lose weight and the best way to lose belly fat.

In an article examining its history, Wheless, James W  noted that there had been “an explosion in the use, and scientific interest in the keto diet” in the 21st century while calling it “one of the most effective treatments for childhood epilepsy.” The question is whether it’s an effective diet strategy or will it leave a person’s body depleted?

Like the paleo diet, the Keto diet focuses on whole foods. By removing ultra-processed foods from the dieter’s table, it greatly increases their health benefits. It also avoids added sugar and alcohol. However, this regimen is far stricter because in the initial period any deviation risks throwing the body out of ketosis. There are no cheat days in keto. 

Grains and legumes are also off the table in the keto diet along with higher carb dairy products like milk and most yogurts. Butter is allowed as are most legumes but many fruits are also not allowed on the diet. It’s generally considered harder to follow than the paleo diet but advocates claim it’s not only the best way to lose belly fat but also the best way to control blood sugar. 

There are both short-term and long-term issues that anyone considering the keto diet needs to be aware of. For one thing, the “keto flu” is common for many who restrict carbs to less than 50 grams per day. Symptoms include constipation, nausea, vomiting, headaches, and difficulty exercising. Although these issues usually go away after the first week, long-term problems include kidney stones (common with high-fat, low-carb diets), heart disease, and even mental decline. Vitamin and nutrient deficiencies are also a common issue. 

However, there have also been a number of studies demonstrating the advantages of the keto diet. These include improvements in weight loss and improvements in the dieter’s blood sugar levels. Some studies have also refuted the risk of heart disease, showing the keto dieters have lower rates while other research on people suffering from nonalcoholic fatty liver disease shows the condition improving more with the keto diet than any other. Since research seems mixed on the two diets’ advantages and disadvantages, whether or not they are the right choice is really up to the individual and their doctor.

Before embarking on any diet, testing is vital. For example, weight loss will be next to impossible if a dieter’s thyroid gland is underactive. Vitamin D levels have also been linked to weight loss –– individuals with low levels of the vitamin have lost less weight than those who are not deficient.  An increase in follicle-stimulating hormone (FSH) can lead to an increase in weight while being deficient in B vitamins can negatively affect metabolism. That’s why getting an at-home test from Kyla can supercharge any program whether it’s the keto diet, the paleo diet or another diet entirely. 

Anyone concerned about their weight, their blood sugar levels, or their belly fat needs to speak with a professional before embarking on a diet. Spending just $99 on an at-home test from Kyla will also help dieters chart their progress. These tests are often covered by insurance. By getting tested, anyone starting the paleo diet or the keto diet will be able to examine the programs’ claims and see if the results match the hype. The best way for a dieter to learn if their blood sugar and cholesterol levels are improving is as easy as a needle prick and sending a small sample to Kyla.

Sources:

1. Ball, Serena. M.S., R.D. “What’s the Difference between the Keto and Paleo Diets?” The Food Network. https://www.foodnetwork.com/healthy/articles/whats-difference-between-keto-paleo-diet
2. Cordain, Loren. The Paleo Diet Revised: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. NY: Harvest, 2010. Book Blurb from Amazon: https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029
3. DeSoto, Lindsey. RDN, LD. “Paleo Diet: Is There Any Evidence that it Benefits Health?”Medical News Today. https://www.medicalnewstoday.com/articles/paleo-diet-is-there-any-evidence-that-it-benefits-health#What-are-the-alleged-benefits-of-a-paleo-diet?
4. 3. Challa HJ, Bandlamudi M, Uppaluri KR. Paleolithic Diet. Treasure Island (FL): StatPearls Publishing. 2024. https://www.ncbi.nlm.nih.gov/books/NBK482457/#
5. Manheimer, Eric W et al. “Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis.” The American Journal of Clinical Nutrition. Vol. 102,4 (2015), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588744/
6. de Menezes, E.V.A., Sampaio, H.A.d.C., Carioca, A.A.F. et al. “Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis,” Nutrition Journal. July 2019. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-019-0457-z#citeas
7. Genoni, A., Christophersen, C.T., Lo, J. et al. “Long-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and increased serum TMAO concentrations,” European Journal of Nutrition. August 2020. https://link.springer.com/article/10.1007/s00394-019-02036-y
8. Wheless, James W. “History of the Ketogenic Diet,” Epilepsia. Vol. 49 Supplement 8 (2008). https://pubmed.ncbi.nlm.nih.gov/19049574/#
9. Hill, Ansley. RD, LD“What’s the Difference Between Paleo and Keto Diets?” Healthline. June 13, 2023. https://www.healthline.com/nutrition/paleo-vs-keto
10. Masood W, Annamaraju P, Khan Suheb MZ, et al. “Ketogenic Diet” Treasure Island (FL): StatPearls Publishing, 2024. https://www.ncbi.nlm.nih.gov/books/NBK499830/
11. “Successful Weight Loss With Dieting Is Linked To Vitamin D Levels,” The Endocrine Society. June 12, 2009. https://www.sciencedaily.com/releases/2009/06/090611142524.htm
12.  Sponton, Carlos Henrique. and Shingo Kajimura. “Burning Fat and Building Bone by FSH Blockade,” Cell Metabolism. August 2017. https://www.sciencedirect.com/science/article/pii/S1550413117304412