At CrossFit Actus, we know nutrition is one of the biggest levers you can pull to see results—whether you’re training for performance, fat loss, or just to feel your best. Two of the most talked-about eating styles in the CrossFit community are Paleo and Keto. They both promise fat loss, better energy, and improved health, but they go about it in very different ways.
So what’s the real difference between Paleo and Keto, and which one might be a better fit for you?
What is the Paleo Diet?
Paleo—short for Paleolithic—is all about eating the way our hunter-gatherer ancestors did. The idea is to focus on whole, unprocessed foods that the human body evolved to eat.
✅ Allowed on Paleo:
- Meat, fish, and eggs
- Vegetables and fruits
- Nuts and seeds
- Natural oils (olive, avocado, coconut)
❌ Avoided:
- Grains (like wheat, rice, oats)
- Dairy
- Legumes (beans, lentils, peanuts)
- Refined sugar and processed foods
Paleo is about food quality. You’re encouraged to eat nutrient-dense, anti-inflammatory foods while avoiding processed and modern agricultural products.
What is the Keto Diet?
Keto—short for ketogenic—is focused on macronutrient ratios, specifically getting your body into a state of ketosis, where it burns fat for fuel instead of carbs.
✅ Allowed on Keto:
- High-fat foods: avocados, butter, oils, fatty meats
- Low-carb vegetables
- Moderate protein
- Some dairy (especially high-fat)
❌ Avoided:
- Carbs of all kinds (even fruits and most veggies)
- Grains, sugar, legumes
- High-carb dairy and processed foods
Keto is about metabolic state. The goal is to eat very few carbs (typically under 50g/day) so your body starts using fat for energy.
Key Differences
| Feature | Paleo | Keto |
|---|---|---|
| Focus | Food quality (ancestral eating) | Macros (low-carb, high-fat) |
| Carbs Allowed | Yes (fruit, starchy veggies) | Very limited |
| Dairy | No | Yes (if high-fat and low-carb) |
| Legumes | No | Sometimes (if low in carbs) |
| Goal | Whole-food nutrition | Nutritional ketosis |
Which One Is Better for Your Health?
It depends on your goals, body type, and lifestyle.
Paleo might be better if:
- You want a sustainable, whole-food diet without tracking macros
- You’re focused on reducing inflammation and digestive issues
- You enjoy fruits and starchy veggies to support your workouts
- You’re newer to nutrition changes and want something straightforward
Keto might be better if:
- You’re looking for rapid fat loss or better blood sugar control
- You’re okay with tracking carbs and being more restrictive
- You feel better with fewer carbs or have insulin resistance
- You’re not doing high-intensity workouts daily (more on that below)
But What About CrossFit?
Here’s the catch: Keto can be tough to sustain for CrossFit athletes. Our workouts are high-intensity, and that intensity runs on carbohydrates. Many people on strict Keto feel sluggish during metcons, especially in the early weeks. Some will argue you can become fat adapted if you train while doing Keto for long enough but this can take time and will vary from person to person.
Paleo, on the other hand, supports performance a bit more naturally. You still eat carbs—but from real food like sweet potatoes, fruit, and root vegetables.
So What’s the Best Choice for You?
At CrossFit Actus, we believe there’s no one-size-fits-all. The best diet is the one that:
- Helps you feel and perform your best
- Aligns with your lifestyle and values
- You can stick to consistently
If you’re curious about trying either approach, start by asking:
- Do I want to focus on food quality (Paleo)?
- Or change how my body fuels itself (Keto)?
You can even experiment with a Paleo-based low-carb approach to get some of the benefits of both, without going full Keto.
Final Thoughts
Whatever path you choose, we’re here to help you navigate it with accountability and support. If you’re not sure where to start, feel free to reach out—we can help you match your nutrition with your training and goals.
Eat well, train hard, and stay consistent. That’s how we do it at Actus.