Your Body

Keto v Paleo: The Lowdown

The keto and paleo diets are two of the most popular eating plans of the moment. So many people are choosing to follow these diets to improve their health and manage their weight, but there are some big differences between the two.


Here, we take a look at the pros and cons of both keto and paleo, so you can find the right healthy eating plan for you.

What’s the Difference Between Keto and Paleo?


While both diets involve reducing your intake of certain foods, there are still a range of differences between the two.



The keto diet is all about putting your body into the state of ketosis. This is a metabolic state where your body breaks down fat, using this for energy instead of carbs.


On a keto diet, you’ll need to focus on eating good fats, protein and some good carbs.


keto-friendly avocado baked eggs



In contrast, the paleo diet focuses on foods that were eaten around 10,000 years ago, during the Palaeolithic eta, which is why it’s sometimes referred to as the ‘caveman diet’. This means all dairy products are off limits, as well as any processed foods.

What Can You Eat On a Keto Diet?


On a keto diet, the average person should consume:


  • 70-80% fats
  • 20-25% protein
  • 5-10% carbohydrates


However, you need to be careful of where you’re getting your carbs from. Some foods, such as grains and legumes should be avoided. Instead, try to get your carb intake from foods such as leafy greens or berries.


Keto-friendly foods include:


  • Eggs
  • Chicken
  • Turkey
  • Sausages
  • Avocados
  • Cheese
  • Seafood
  • Coconut oil
  • Plain Greek yoghurt
  • 70% dark chocolate
  • Low-carb vegetables, such as kale, sprouts and asparagus


selection of keto-friendly foods


On a keto diet, you should avoid starchy foods, such as bread, pasta, rice and potatoes, as well as sugary foods, including many fruits and fruit juices.


By restricting your carb intake, your body will enter the state of ketosis and begin burning stored fats rather than carbs.

Keto Supplements


The keto diet can be a big lifestyle change to get used to, so keto supplements can be a big help.


Our Keto Fit Weight Loss Shake is designed especially for people following a keto diet and comes in Vanilla and Chocolate flavours. It contains balanced fat, protein and carbs and can be used in shakes and smoothies for an easy keto-friendly breakfast or snack.



Our Keto All-in-One Shake formula can also support you on a keto diet. Made using grass-fed butter, this versatile powder also contains balanced ratios of fat, protein and carbohydrates to support your nutrition. It also contains a diverse mix of live bacteria to help support your gut health.


Keto Diet: Pros and Cons


Before embarking on any big lifestyle change, it’s important to do your research and bear in mind the pros and cons.

Keto Pros


  • Weight management – reducing your calorie intake and entering ketosis can help to support weight loss
  • Fats allowed – you can still eat some high-fat foods, which could make the diet seem less daunting

Keto Cons


  • Maths – there can be quite a bit of maths involved to make sure you’re getting the right percentage of the different nutrients you need
  • Unsustainable? – the keto diet can be quite restrictive, so it might be a better short-term option than a long-term lifestyle choice

What Can You Eat on a Paleo Diet?


On a paleo diet, you should be eating:


  • Meat
  • Fish
  • Eggs
  • Nuts
  • Fruits
  • Vegetables
  • Raw honey
  • Coconut oil
  • Avocado oil
  • Olive oil


selection of paleo-friendly foods


Foods to avoid on a paleo diet include processed foods, refined sugars, dairy products and starchy foods.

Paleo Diet: Pros and Cons

Paleo Pros


  • High in protein – the focus on consuming lean protein on a paleo diet can help to provide vital support to your muscles
  • 100% unprocessed – swapping processed foods for whole foods can have multiple health benefits over the long term.

Paleo Cons


  • Lack of calcium – cutting out dairy can make it harder to get your recommended calcium intake, but there are other sources, such as some leafy green vegetables
  • Prehistoric? – humans have evolved considerably since the Palaeolithic period, and with so many modern foodstuffs available, this can mean you’re missing out on some newer foods that are still healthy


Still have questions about the keto diet? Find the answers here:


Garden of Life

Garden of Life

Writer and expert