As diet trends come and go, two eating plans have shown remarkable staying power – the ketogenic and paleo diets.
Both emphasize whole, natural foods while limiting processed carbs, sugars, and unhealthy fats. But when it comes to boosting fitness, endurance, power, and achieving peak athletic performance…which one delivers better results?
This in-depth article provides an extensive comparison between keto and paleo eating.
Keto Diet Details
What is Keto?
The ketogenic or “keto” diet originated as a way to control epileptic seizures. However, rising obesity rates sparked new interest in keto for weight loss.
- On the keto diet, carbs are slashed to just 50 grams daily or less.
- This low-carb, high-fat regimen aims to reach ketosis, where the liver produces ketones for fuel instead of glucose.
Macronutrients
By dramatically reducing carb intake, keto dieters often consume 60-75% of total calories from fat. Besides high-fat foods like meat, eggs, and cheese, they rely heavily on added fats like butter, oil, and cream.
- Avocados, nuts, seeds, and coconut are keto staples.
- Non-starchy veggies provide carbs along with moderate protein from meat, fish, and poultry.
Effects
In ketosis, ketones and fatty acids replace carbs/glucose as the body and brain’s main fuel source. Keto requires strict discipline but many achieve remarkable fat loss and health gains like lower inflammation, blood sugar, and A1C.
Paleo Diet Details
What is Paleo?
The paleo or “caveman” diet seeks to recreate an ancient hunter-gatherer nutritional pattern. Paleo proponents argue modern humans remain genetically mismatched to grains, dairy, and legumes, which appeared 10,000 years ago with agriculture. Chronic disease correlation seems to support this mismatch or “discordance hypothesis.”
Food Choices
Paleo meals mimic wild, natural foods eaten by Stone Age ancestors during the Paleolithic era. That equates to no grains, wheat, rice, corn, soy, beans, peanuts, potatoes, refined sugar or dairy.
- It emphasizes pastured meat, wild fish, eggs, fruits, non-starchy vegetables, nuts/seeds, and approved oils like olive and avocado.
Effects
Paleo is not as carb-restrictive as keto. But by avoiding processed carbs and sugar, it can also stabilize blood glucose.
- Paleo weight loss results are mixed but the diet clearly reduces heart disease risk markers like blood lipids and inflammation.
- Strict paleo eating requires dedication, but many experience enhanced health.
Side Effects
When transitioning to keto or paleo from a standard high-carb diet, both regimens may trigger initial side effects:
Table 1. Common Side Effects
| Side Effect | Severity Level |
|---|---|
| Headache | Mild to moderate |
| Fatigue | Mild to moderate |
| Brain fog | Mild to moderate |
| Irritability | Mild to moderate |
| Muscle cramps | Mild to moderate |
| Digestive upset | Mild to moderate |
| Insomnia | Mild to moderate |
| Kidney stones | Rare but serious |
These symptoms typically abate within 1-2 weeks as the body adapts. Managing minerals, nutrients, and hydration accelerates adaptation and reduces adverse effects.
Despite early struggles, many achieve long-term success adjusting to keto or paleo eating patterns through resolve, planning, and supplementation if required.
Energy Levels
Keto Effects
On keto, initial glycogen depletion causes fatigue. But abundant fat calories generate ketone bodies for steady, lasting metabolic energy and brain power once keto-adapted. In ketosis, blood sugar and insulin remain low and stable without frequent carb-driven swings in energy.
| Keto | Paleo | |
|---|---|---|
| Marathon, Ultramarathon | Lower performance | Higher performance |
| 60-90 min Cycling | Equal or higher performance | Equal or lower performance |
| High-Intensity Interval Training | Higher performance | Lower performance |
Paleo Effects
Paleo dieters derive consistent energy by spreading carb intake throughout the day. Each paleo meal contains wholesome carbs from fruits, veggies, nuts, or tubers.
Frequent carb mini-boosts prevent energy rollercoasters. Meat, fish, and eggs also contribute lasting protein energy.
- Overall both diets can maintain excellent energy balances through different fuel mechanisms. Let’s explore how they compare for various aspects of athletic performance.
Performance Effects
Endurance Athletics
For reaching peak performance in ironman or marathon distances, paleo nutrition has the edge. Glycogen from plentiful carbs provides the most efficient system for maximizing aerobic output over 90+ minutes.
Table 2. Endurance Performance by Duration
| Shorter Duration | Longer Duration | Ultra Endurance |
|---|---|---|
| Keto excels | Paleo advantage | Paleo sustains energy |
For moderate 60-90 minute endurance output, keto is proving highly competitive with carbs. Metabolic flexibility in keto-adapted athletes gives access to both ketones and glycogen for hybrid fueling.
Building Strength
Carb intake favors high power capacity through quicker ATP energy transfer vs fat oxidation. In power and strength athletes seeking maximum force production, the paleo diet again outperforms keto through better support of short-burst glycolytic power needs.
Muscle Growth
For packing on muscle, the paleo diet has advantages. But context matters when assessing potential. With disciplined protein intake, keto athletes can gain some strength and muscle, especially among overweight trainees and former low-protein eaters.
- However, the apparent ceiling sits far lower than paleo eating capacity due to insulin deprivation impairing cellular capacity.
Body Composition Effects
Keto accelerates initial water weight loss through glycogen depletion and diuresis. Lower insulin levels facilitate fat burning. Low insulin also threatens hard-earned muscle if protein inadequate.
Table 3. Body Composition Changes
| Keto | Paleo |
|---|---|
| Rapid water loss | Gradual fat burning |
| Consistent fat burning | Preserves muscle |
| Risks muscle loss | Regulates appetite |
Paleo eating drops excess water too while supporting lipolysis. Higher carb intake sustains workouts crucial for maintaining lean mass and stoking the metabolism.
Over extended durations, both diets work similarly by supporting satiation and automatic appetite regulation for improved body composition.
Conclusion
Comparisons depend heavily on goals, context, and individual variability. But some general trends and recommendations based on the weight of current evidence:
- For endurance sports, paleo eating provides better nutritional support – especially for competition durations over 90 minutes.
- For strength athletics centered around repetitive force and power, the higher-carb paleo diet also appears more effective at stimulating and sustaining muscle protein turnover.
- For the average recreational athlete, who is focused more on staying active and body composition, keto and paleo both work very well.
Combining protocols strategically from each diet provides targeted advantages based on competitive demands and athlete tolerances
References
- N. Apelian, “Four Popular Diets: Exploring the Benefits of Keto, Paleo, Mediterranean, & Plant-Based,” nicoleapelian.com, January 2, 2024. Available: nicoleapelian.com.
- N. Rezaeimanesh, “A narrative review on the dietary interventions in multiple sclerosis (ORP-03),” Neurology Letters, 2023. Available: neurologyletters.com.
- M. Mansilla-Polo, J. Piquero-Casals, et al., “Popular Diets and Skin Effects: A Narrative Review,” Actas Dermo-Sifiliográficas, 2023. Available: europepmc.org.
- PVK Diet, “Paleo Diet: A Weight Loss Eating Pattern,” wecaregolp.com. Available: wecaregolp.com.
- J. Balabanić Mavrović, “A Healthy Diet and Exercising–Disorder or Health?” in Eating Disorders in a Capitalist World: Super-Sized Lies, Emerald Publishing Limited, 2023. Available: emerald.com.
