What Diet is Best? Keto Vs Paleo

The best diet is the one you can follow. No, seriously, the keto and paleo diets both work, otherwise people won’t follow them. The key is to find the right context for each. If you are obese, inactive, and at risk for injuries when doing strenuous activities like squats and push ups, then the keto diet for weight-loss.

If you’re a serious athlete who wants to lean out, push your limits, get stronger and all that, then go for the paleo option. Carbohydrates can be seen as the Nitros (NOS) of the body, and if you want good bursts of energy you should supplement your diet with some carbs. However, I’d like to dig a little bit deeper.

It feels like every 3 years there is a new diet craze to hit the media. When I started my bodybuilding journey I was an advocate for IIFYM (If it fits your macros), but as my journey with God started I learned to let go of the controller to listen to that “intuitive voice” of wisdom guiding my decisions. “Put the cookie down Jan.”

The reason there are so many diets to choose from is because all of them have 1 big thing in common, they all restrict caloric intake in one way or another. Whether it’s cutting out entire food groups, or by keeping a watchful eye on calories and macronutrients (IIFYM). You have to eat less and move more. Simple math.

keto versus paleo diet

The Paleo Diet Works Best for Athletes

Individuals who are active shouldn’t need to go to extremes to burn fat as they should have a healthy metabolism, and following a paleo diet will provide them with all the energy they need to perform at their best. However, chronically stressed individuals might have trouble if they reach for refined carbohydrates.

It’s complex to provide a cookie cutter answer as I really need to asses your entire lifestyle to determine what would work best for you, and where you need to cut back, or add in. Most woman perform best on high fat diets as they bodies are designed to burn fat for energy in the gym (men burn more carbs).

The other thing to consider is changes in hormones (menstrual cycle). These changes affect the way in which your body utilizes nutrients and that is why you get crazy cravings for sugar and other nutrients. Athletes who use PED’s will also need to eat more carbs if they want to see significant muscle gains.

If you’ve been eating bagels, croissants, and muffins at work, and you’re fat and inactive, then it’s time to say “GOODBYE!”. Simple carbs have to go. There are no alternatives to healthy low GI grains, vegetables, salads, lean meats, fresh fish, and fruits. Once you remove all the junk you will see amazing results.

keto versus paleo diet

The Best Foods for a Ketogenic Diet

Foods that will put you in a state of ketosis the fastest will be animal meats like beef, lamb, fish and poultry. You will be limited in the area of plant produce on the keto diet. Therefore this option is not for converted vegans, neither for anyone living with Familial Hypocholesteremia. Consult your health professional first.

The Lion’s Diet is a glorified keto diet where you to eat nothing but steak, but you don’t have to skip the greens. As part of my PN Nutrition Certification I learned to provide my clients with the term “Green Face”. You can eat it if it has/had a face, but please try to add some greens like spinach, avocado, or broccoli.

The ketogenic diet is very easy to follow, but without guidance you can fall into the trap of demonizing certain food groups. No food group is inherently bad for you. It’s all a matter of context and portion size. Once you know how to obey that little voice of wisdom telling you to “put the cookie down“, you will see.

It’s best to transition into a ketogenic diet. Making one small change will trigger more healthy habits and it’s much easier to stay consistent with one small change, like only eating a keto breakfast, than going cold turkey and feeling like poop for a few days. I don’t want to feel like poop. My family and business needs me.

keto versus paleo diet

My Personal Diet for Fast Weight-loss

Experimenting with different diets is the only way we can discover what works best. The keto versus paleo diet debate has been going on for quite some time, but it’s a matter of context. The truth is overweight and obese individuals are at risk of type 2 diabetes because they become insulin resistant. It’s a warning sign.


Start your day with the best free range eggs you can afford. The yolks will give you an abundance of good vitamins and minerals for optimal brain function. Add bacon if you feel like pigging out. No carbs though!

LUNCH (13:30)

Despite what you might be craving, choose to have a grilled chicken salad with avocado, feta, and dark leafy vegetables like spinach. Pop-Eye knows how to flex the B-Vitamins, Amino’s, Iron, folate, and fats.


Fruit salad with fat free yogurt if you want to cut back on calories, the carbs from dairy has been shown to improve sports performance and calcium strengthens the bones (important for Osteoporosis prevention).

DINNER (19:30)

Dinner time is the place where we want to feel the love of a family. Those who eat alone will likely eat more. Go back home and eat at a table with people you love. It will enrich your entire experience with BB4Christ.

BEFORE BED (22:00)

If you have a sweet tooth you can reach for the protein shaker. Buy the best quality chocolate whey you can find and mix it with water for fatloss, milk for the gains, or with decaf coffee for a comforting bedtime drink.


Please take note I am not a registered dietician. I’m a fitness professional with years of experience, and my observations have pushed me to seek solutions. My own extreme behaviors opened my eyes to the answer. Without family we are nothing, and we must return to God’s Original Design. Stop eating man-made junk.

keto versus paleo diet


The keto diet is not a long term solution for weight-loss, and you should consider re-introducing carbs to restore muscle glycogen and boost hormones. If you don’t enjoy your lifestyle and diet, then you likely won’t stay consistent with it for more than 3 days, and you need to commit to this for a few months.

When following a keto diet for weight-loss you will want to avoid sugar (carbs) for 2 – 3 days straight to tap into ketosis, but it’s really not necessary to go to the extreme if you want to lose weight. The key to losing weight is simply to be in a caloric deficit consistently while you get your body to burn fat for energy 24/7.

Start with a good strength training program. Bodyweight training will be more than sufficient to start with if you want to see significant changes in body composition. Focus on getting physically stronger, and use the nutrition to bulk or cut. Eat until you are 110% full to gain muscle, and 80% full to get leaner over time.

Bible Verses for Dieting

“Nothing that enters a man from the outside can defile him; but the things that come out of a man, these are what defile him.” – Mark 7:15

“For one person has faith to eat all things, while another, who is weak, eats only vegetables.” – Romans 14:2

“Every man should eat and drink and find satisfaction in all his labor—this is the gift of God. – Ecclesiastes 3:13

“Abel brought the fatty cuts of meat from his best lambs, and presented them to the Lord. And the Lord accepted Abel’s offering, but not Cain’s.” – Genesis 4:4

If you need more professional help with your nutrition and training, then please don’t hesitate to sign up here. Our programs are “out-of-this-world“.

Coach Jan

Bodybuilding for Christ

Your Health, God’s Way