Can You Do Both Keto and Paleo? 10 Secrets to Success in 2025 🔥

Ever caught yourself wondering if you can have your avocado and eat it too—by combining the fat-burning magic of keto with the clean, ancestral wisdom of paleo? Spoiler alert: you absolutely can! But it’s not just about mixing two diets; it’s about mastering the art of balance, avoiding common pitfalls, and unlocking a lifestyle that fuels your body and soul.

Did you know that blending keto and paleo principles can supercharge your energy, reduce inflammation, and help you shed stubborn pounds—all while enjoying delicious, nutrient-dense meals? Stick around as we reveal 10 insider secrets from our team of healthy chefs and personal trainers at Keto Paleo Recipes™. We’ll guide you through everything from pantry essentials to mouthwatering recipes, plus the science-backed benefits and challenges you need to know before diving in.

Ready to transform your approach to eating? Let’s unpack the ultimate Paleo Keto blueprint that’s turning heads in 2025!

Key Takeaways

  • Yes, you can do both keto and paleo by focusing on low-carb, high-fat, whole foods while excluding grains, legumes, and dairy.
  • The Paleo Keto diet combines keto’s metabolic benefits with paleo’s clean eating, offering improved energy, weight loss, and reduced inflammation.
  • Avoid common mistakes like ignoring carb counts, overeating protein, and neglecting electrolytes to stay in ketosis and feel your best.
  • Our favorite keto-paleo pantry staples include avocado oil, coconut oil, grass-fed meats, wild-caught fish, nuts, seeds, and low-carb veggies.
  • Check out delicious, easy-to-make Keto Paleo Recipes and meal plans to kickstart your journey.

👉 Shop Paleo Keto Essentials:

Dive in and discover how to make the best of both worlds work for you!

Table of Contents

⚡️ Quick Tips and Facts: Your Paleo Keto Primer

Welcome to the ultimate guide on blending two powerhouse diets: keto and paleo! If you’ve ever wondered, “Can you do both keto and paleo?”, you’re in the right place. At Keto Paleo Recipes™, we specialize in crafting healthy, plant-forward recipes that honor the best of both worlds. Here’s a quick cheat sheet to get you started:

  • ✅ Keto focuses on high fat, moderate protein, very low carb to trigger ketosis (fat-burning mode).
  • ✅ Paleo emphasizes whole, unprocessed foods that mimic what our hunter-gatherer ancestors ate.
  • ✅ Both diets avoid grains, legumes, and refined sugars — a match made in nutritional heaven.
  • ❌ Paleo excludes dairy; keto allows some dairy like cheese and cream.
  • ❌ Keto restricts carbs strictly (usually <50g/day); paleo is more lenient with fruits and starchy veggies.
  • ✅ Combining them creates a Paleo Keto diet: high fat, low carb, grain-free, dairy-free, and sugar-free.
  • ✅ Benefits include weight loss, improved blood sugar control, and reduced inflammation.
  • 🍳 Ready to cook? Check out our Keto Paleo Recipes for inspiration!

Keep reading — we’re about to unpack every juicy detail, bust myths, and share insider tips from our healthy chefs and trainers. You’ll soon see why this combo might just be your new favorite lifestyle!

🕰️ Unpacking the Roots: A Brief History of Keto and Paleo Diets

Let’s take a quick stroll down dietary memory lane. Understanding where keto and paleo come from helps us appreciate why they work — and how they can work together.

Paleo: Back to the Stone Age

The Paleo diet emerged in the 1970s and 80s, inspired by the idea that humans should eat like our Paleolithic ancestors — before agriculture and processed foods. The premise? Our genes are better adapted to hunting, gathering, and eating whole foods like meat, fish, nuts, fruits, and veggies. Modern processed foods, grains, and dairy are seen as culprits behind chronic diseases.

Keto: The Fat-Fueled Revolution

The ketogenic diet dates back to the 1920s, originally developed to treat epilepsy. It’s a metabolic state where your body burns fat instead of carbs for fuel. By drastically reducing carbs and upping fat intake, keto shifts your metabolism into ketosis, which can aid weight loss and improve certain health markers.

Why They Cross Paths

Both diets shun processed foods and grains, but keto is more about macronutrient ratios, while paleo is about food quality and ancestral patterns. The idea of combining them — a Paleo Keto diet — is gaining traction because it merges keto’s fat-burning benefits with paleo’s clean-eating ethos.

🥩 Decoding Ketosis: What is the Ketogenic Diet, Really?

Keto isn’t just a fad; it’s a metabolic state that can transform your energy use and body composition.

How Does Keto Work?

  • Carb Restriction: Typically, you limit carbs to 20-50 grams per day.
  • Fat Emphasis: Fat becomes your primary fuel source (70-80% of calories).
  • Moderate Protein: Protein intake is moderate (20-25%) to avoid gluconeogenesis (protein turning into glucose).

When carbs are scarce, your liver produces ketones from fat, which your brain and muscles can use for energy — voila, ketosis!

Keto-Friendly Foods

  • Fatty fish (salmon, mackerel)
  • Grass-fed meats and eggs
  • Avocados, olive oil, coconut oil, MCT oil
  • Low-carb veggies (spinach, kale, broccoli)
  • Nuts and seeds (almonds, chia, flaxseed)
  • Some dairy (cheese, heavy cream) — but not paleo-friendly

Keto Pros & Cons

Aspect Pros Cons
Weight Loss Effective fat burning Can cause “keto flu” initially
Blood Sugar Stabilizes glucose Restrictive, social challenges
Energy Sustained energy, mental clarity May lack fiber and some nutrients
Food Variety Wide range of fats and proteins Limited fruits and starchy veggies

For more on keto basics and recipes, check out our Keto Basics section.

🌿 Embracing Our Ancestors: What is the Paleo Diet Philosophy?

Paleo is more than a diet — it’s a lifestyle inspired by ancestral eating patterns.

Core Principles of Paleo

  • Eat whole, unprocessed foods.
  • Avoid grains, legumes, dairy, refined sugars, and processed oils.
  • Emphasize grass-fed meats, wild fish, fresh fruits, and veggies.
  • Include nuts, seeds, and natural sweeteners like raw honey or maple syrup (in moderation).

Paleo Food Highlights

  • Meat from pasture-raised animals
  • Wild-caught fish and seafood
  • Fresh fruits and vegetables (including starchy ones like sweet potatoes)
  • Nuts and seeds (except peanuts, which are legumes)
  • Healthy fats: olive oil, coconut oil, avocado oil

Paleo Lifestyle Elements

  • Regular physical activity mimicking hunter-gatherer movement
  • Stress management and sleep hygiene
  • Avoidance of environmental toxins and processed products

Paleo Pros & Cons

Aspect Pros Cons
Nutrient Density Rich in vitamins, minerals, antioxidants Excludes dairy, which may limit calcium
Food Variety Wide range of fruits and veggies Can be high in carbs for some
Sustainability Encourages natural, ethical food sourcing May be socially restrictive
Lifestyle Focus Holistic approach beyond food Less emphasis on macronutrient ratios

Explore our Food Lists for paleo-friendly options.

🤝 More Alike Than You Think? Unveiling Paleo and Keto Similarities

At first glance, paleo and keto might seem worlds apart, but they share a lot under the hood.

Shared Foundations

  • No grains or legumes: Both diets exclude these to avoid anti-nutrients and high carbs.
  • No refined sugars: Say goodbye to processed sweeteners.
  • Healthy fats are heroes: Olive oil, coconut oil, avocado oil, and animal fats are staples.
  • Whole foods focus: Emphasis on minimally processed, nutrient-dense foods.
  • No seed oils: Both avoid inflammatory seed oils like corn, soybean, and canola.

Why This Matters

By combining these principles, you get a diet that’s both clean and ketogenic-friendly — perfect for those seeking fat-burning benefits without compromising food quality.

🔍 The Devil’s in the Details: Key Differences Between Paleo and Keto

Despite their similarities, paleo and keto diverge in some crucial ways.

Feature Paleo Diet Keto Diet
Carbohydrate Limit Moderate to high (fruits, starchy veggies allowed) Very low (<50g/day)
Dairy Excluded (except grass-fed butter in some versions) Allowed (cheese, cream, butter)
Sweeteners Natural sweeteners allowed (honey, maple syrup) Artificial sweeteners allowed; natural sugars avoided
Processed Meats Generally avoided Allowed if low-carb and sugar-free
Lifestyle Focus Emphasizes exercise, mindfulness, environment Focuses on macronutrient ratios and ketosis
Fruit Intake All fruits allowed Limited to low-sugar berries

This table helps you see why combining them requires some thoughtful tweaks — but it’s totally doable!

🎯 The Million-Dollar Question: Can You Do Both Keto and Paleo?

Drumroll, please… The answer is a resounding YES! You can absolutely do both keto and paleo, and many people thrive on this hybrid approach.

How to Combine Them?

  • Keep carbs very low: Focus on keto-friendly veggies and limit fruits to berries.
  • Exclude dairy: Stick to paleo’s no-dairy rule to keep it clean.
  • Avoid all grains, legumes, and refined sugars: Paleo and keto agree here.
  • Choose healthy fats: Avocado oil, coconut oil, MCT oil, grass-fed animal fats.
  • Prioritize quality protein: Grass-fed, wild-caught, pasture-raised meats and fish.

Why Try Paleo Keto?

  • You get the metabolic benefits of ketosis.
  • You avoid inflammatory foods and processed ingredients.
  • It’s a nutrient-dense, anti-inflammatory approach.

Our personal trainers have seen clients experience better energy, weight loss, and reduced inflammation on this combo. Plus, our chefs love the creative freedom it offers!

✨ The Best of Both Worlds: Synergistic Benefits of a Paleo Keto Lifestyle

What happens when you merge these two diets? Magic.

Top Benefits

  • Enhanced fat burning: Keto’s low carb + paleo’s clean foods = efficient metabolism.
  • Reduced inflammation: Avoiding seed oils, grains, and dairy helps calm the body.
  • Improved blood sugar control: Great news for those with insulin resistance or diabetes.
  • Better gut health: Paleo’s emphasis on fiber-rich veggies supports digestion.
  • Sustainable energy: Fat-fueled and nutrient-rich meals keep you going all day.
  • Weight loss: Many report steady, healthy weight loss without hunger pangs.

Science Speaks

A study published in Nutrition & Metabolism showed that a low-carb, paleo-style diet improved glucose control and cardiovascular risk factors in obese adults with hypertension and type 2 diabetes (source).

🍽️ Mastering the Plate: Delicious Paleo Keto Recipes & Meal Ideas

Hungry yet? We’ve got you covered with recipes that satisfy your taste buds and your macros.

Breakfast Ideas

  • Avocado and bacon egg cups — baked eggs nestled in avocado halves with crispy bacon.
  • Coconut flour pancakes with almond butter and a handful of berries.
  • Keto green smoothie with spinach, avocado, coconut milk, and collagen peptides.

Lunch & Dinner

Snacks & Treats

Explore our full collection of Keto Paleo Recipes for more inspiration!

🛒 Smart Shopping: Stocking Your Paleo Keto Pantry

Success starts with the right ingredients. Here’s what our chefs and trainers recommend keeping on hand:

Essential Paleo Keto Pantry Staples

Category Examples
Healthy Fats Avocado oil, extra virgin olive oil, coconut oil, MCT oil, ghee
Proteins Grass-fed beef, wild-caught salmon, pasture-raised chicken, eggs
Nuts & Seeds Almonds, walnuts, chia seeds, flaxseeds
Vegetables Leafy greens, broccoli, cauliflower, zucchini
Fruits Berries (strawberries, blueberries, raspberries)
Spices & Herbs Turmeric, garlic, rosemary, thyme, cinnamon
Sweeteners Raw honey (sparingly), coconut sugar (sparingly)

Pro Tips

  • Choose organic and grass-fed whenever possible for maximum nutrition.
  • Avoid packaged foods with hidden carbs or inflammatory oils.
  • Use apps like Carb Manager or MyFitnessPal to track macros and stay keto-compliant.

No journey is without bumps, but we’re here to help you cruise through.

Typical Challenges

  • Keto flu: Fatigue, headaches, and irritability during the first week of carb restriction.
  • Social situations: Paleo keto can be tricky at restaurants or parties.
  • Meal prep time: Cooking from scratch requires planning.
  • Nutrient gaps: Watch for calcium and fiber deficiencies due to dairy and carb restrictions.

How to Overcome Them

  • Stay hydrated and replenish electrolytes (sodium, potassium, magnesium).
  • Bring your own paleo keto snacks to social events.
  • Batch cook and freeze meals to save time.
  • Include leafy greens and nuts for fiber; consider supplements if needed.

🤔 Is Paleo Keto Right for You? Who Benefits Most from This Hybrid Approach

Not every diet fits all — but paleo keto suits many lifestyles and goals.

Ideal Candidates

  • Those seeking weight loss with improved metabolic health.
  • People with autoimmune or inflammatory conditions who want to avoid dairy and grains.
  • Anyone wanting to boost energy and mental clarity.
  • Athletes or active individuals who want clean fuel without carb crashes.

Who Might Struggle

  • People who need higher carbs for intense endurance training.
  • Those with limited time or cooking skills.
  • Individuals sensitive to fat or with certain medical conditions (always consult a healthcare provider).

🚀 Your Launchpad: A Step-by-Step Guide to Starting Paleo Keto

Ready to dive in? Here’s how to get started without overwhelm.

Step 1: Clear Out the Pantry

Remove grains, legumes, refined sugars, seed oils, and dairy products.

Step 2: Stock Up Smart

Fill your kitchen with paleo keto staples (see pantry list above).

Step 3: Plan Your Meals

Use our Keto-Paleo Diet Plans to map out your week.

Step 4: Track Macros

Aim for ~70% fat, 20-25% protein, and under 50g net carbs daily.

Step 5: Hydrate & Supplement

Drink plenty of water and consider electrolytes to avoid keto flu.

Step 6: Listen to Your Body

Adjust fat and protein intake based on energy and hunger cues.

❌ Avoiding the Pitfalls: Common Mistakes to Sidestep on Paleo Keto

Even the best intentions can go sideways. Here’s what to watch for:

  • Overeating protein: Too much protein can kick you out of ketosis.
  • Ignoring electrolytes: Leads to fatigue and headaches.
  • Eating hidden carbs: Sauces, dressings, and processed foods can sabotage ketosis.
  • Neglecting variety: Eating the same foods daily can cause nutrient gaps.
  • Skipping meals: Can cause energy crashes and cravings.

Stay mindful and use our Food Lists to keep your diet balanced.

💪 Beyond Food: Lifestyle Factors for Paleo Keto Success

Food is just one piece of the puzzle. Our trainers emphasize:

  • Regular movement: Mix strength training, walking, and mobility exercises.
  • Quality sleep: Aim for 7-9 hours to support recovery and hormone balance.
  • Stress management: Meditation, deep breathing, and nature time help reduce cortisol.
  • Mindful eating: Slow down, savor your meals, and listen to hunger/fullness signals.

📈 Tracking Your Triumph: Monitoring Progress on Your Paleo Keto Path

How do you know if paleo keto is working for you? Here’s what to track:

  • Weight and body measurements: Weekly check-ins.
  • Energy levels and mental clarity: Journal daily.
  • Ketone levels: Use urine strips or blood meters for feedback.
  • Blood markers: Check glucose, cholesterol, and inflammation with your doctor.
  • Mood and sleep quality: Note improvements or challenges.

Celebrate small wins and adjust as needed!

🌱 Sustaining the Spark: Long-Term Strategies for a Paleo Keto Lifestyle

Consistency is king. Here’s how to keep paleo keto enjoyable and sustainable:

  • Rotate foods: Prevent boredom and nutrient gaps.
  • Experiment with recipes: Try new herbs, spices, and cooking methods.
  • Plan for social events: Bring dishes or scope menus ahead.
  • Allow flexibility: Occasional paleo-friendly treats can keep you sane.
  • Connect with community: Join forums or local groups for support.

Remember, the best diet is one you can stick with joyfully!

Back to Table of Contents

💡 Conclusion: The Power of Paleo Keto – A Personalized Path to Wellness

So, can you do both keto and paleo? Absolutely! Combining these two diets into a Paleo Keto lifestyle offers a powerful synergy: the fat-burning metabolic benefits of keto with the clean, nutrient-dense, ancestral eating principles of paleo. Our team at Keto Paleo Recipes™ has seen firsthand how this hybrid approach can boost energy, support weight loss, reduce inflammation, and improve overall well-being — especially when you focus on whole, plant-forward foods.

Key takeaways:

  • Paleo keto excludes grains, legumes, dairy, refined sugars, and inflammatory seed oils.
  • It emphasizes healthy fats, quality proteins from pasture-raised sources, and low-carb vegetables and berries.
  • The diet can be tailored to include more plant-based options by focusing on nuts, seeds, avocados, and keto-friendly veggies.
  • Challenges like keto flu and social dining require preparation and flexibility.
  • Tracking macros and listening to your body are essential for long-term success.

If you’re ready to embark on this journey, start slow, experiment with recipes, and embrace the lifestyle changes beyond just food. Remember, the best diet is one that fits your unique needs and keeps you feeling vibrant and satisfied.

Ready to shop and learn more? Here are some top products and resources we recommend for your paleo keto adventure:

❓ FAQ: Your Burning Paleo Keto Questions Answered

What are the main differences between a keto and paleo diet, and how can I incorporate plant-based options into each?

Keto is primarily a macronutrient-focused diet aiming to induce ketosis by restricting carbs (usually under 50g/day), emphasizing high fat and moderate protein. It allows some dairy and restricts fruits and starchy vegetables.
Paleo emphasizes eating whole, unprocessed foods that mimic ancestral diets, including fruits, starchy veggies, nuts, seeds, and excludes dairy and grains. It’s less strict on carbs but avoids processed foods and sugars.

Incorporating plant-based options:

  • For keto, focus on low-carb plant fats like avocados, olives, nuts (almonds, macadamia), and seeds (chia, flax). Use coconut oil and MCT oil for added fats.
  • For paleo, include a wider variety of fruits and starchy veggies like sweet potatoes, carrots, and beets, plus nuts and seeds.
  • Combining both, prioritize keto-friendly veggies (leafy greens, zucchini, cauliflower) and moderate berries, while avoiding legumes and grains.

Can a vegan diet be keto, and what are some high-fat plant-based foods that can help me stay in ketosis?

Yes, a vegan keto diet is possible but challenging. It requires careful planning to meet fat and protein needs without animal products.

High-fat plant-based keto foods include:

  • Avocados 🥑
  • Coconut oil and coconut cream 🥥
  • Olives and olive oil
  • Nuts (macadamia, pecans, walnuts) and nut butters (almond, macadamia)
  • Seeds (chia, flax, hemp)
  • Coconut-based products (flour, milk)

Protein sources: Tofu, tempeh, seitan (watch carbs), and vegan protein powders (pea, rice). Supplementation may be necessary to meet all amino acid requirements.

How do I meal plan for a paleo and keto diet that is primarily plant-based, and what are some essential ingredients to keep on hand?

Meal planning tips:

  • Base meals around low-carb veggies and healthy fats.
  • Use nuts, seeds, and avocado for fats and some protein.
  • Incorporate plant-based protein alternatives like tempeh or collagen peptides (if not strictly vegan).
  • Plan simple meals like zucchini noodles with avocado pesto, cauliflower rice bowls, or coconut curry with veggies.

Essential ingredients:

  • Avocado oil, coconut oil, MCT oil
  • Leafy greens (spinach, kale)
  • Low-carb veggies (broccoli, cauliflower, zucchini)
  • Nuts and seeds (chia, flax, almonds)
  • Coconut milk and cream
  • Natural sweeteners (small amounts of raw honey or coconut sugar if paleo keto)

What are some common mistakes to avoid when trying to follow both a keto and paleo diet with a focus on plant-based eating?

  • Ignoring carb counts: Paleo allows more carbs, but keto requires strict limits — track carefully.
  • Overeating protein: Too much protein can kick you out of ketosis.
  • Neglecting electrolytes: Can cause keto flu symptoms.
  • Relying on processed vegan foods: Many are high in carbs or contain seed oils.
  • Skipping variety: Limits nutrient intake and can cause boredom.
  • Not planning meals: Leads to poor choices and cravings.

Are there any specific plant-based keto and paleo recipes that are easy to make and delicious, such as vegan keto smoothies or paleo plant-based bowls?

Absolutely! Here are some favorites:

  • Vegan Keto Smoothie: Spinach, avocado, coconut milk, chia seeds, and a scoop of pea protein powder.
  • Paleo Plant-Based Bowl: Roasted sweet potatoes, sautéed kale, avocado slices, pumpkin seeds, and lemon-tahini dressing.
  • Cauliflower Rice Stir-Fry: Cauliflower rice, broccoli, mushrooms, coconut aminos, and sesame oil.

Check out our Keto Paleo Recipes for more inspiration.

Can I still get enough protein on a plant-based keto and paleo diet, and what are some high-protein plant-based foods that I should include?

Yes, but it requires intentional choices.

High-protein plant-based foods:

  • Nuts and seeds (pumpkin seeds, hemp seeds)
  • Nut butters (almond, peanut)
  • Tempeh and tofu (if paleo flexibility allows)
  • Vegan protein powders (pea, hemp, rice)
  • Spirulina and chlorella (in small amounts)

Combining these with leafy greens and vegetables helps meet protein needs. Supplementation with collagen peptides (non-vegan) or plant-based protein powders can fill gaps.

How can I balance my macronutrients on a keto and paleo diet that is focused on plant-based eating, and what are some tips for tracking my food intake?

Balancing macros on a plant-based paleo keto diet means:

  • Fat: 65-75% of calories from healthy plant fats (avocado, coconut oil, nuts).
  • Protein: 20-25% from nuts, seeds, and plant proteins.
  • Carbs: 5-10%, mostly from low-carb veggies and limited berries.

Tips for tracking:

  • Use apps like Carb Manager or Cronometer to log foods and monitor macros.
  • Measure portions carefully, especially nuts and oils.
  • Plan meals ahead to avoid carb overload.
  • Adjust based on energy levels and ketone readings.

Back to Table of Contents

These resources provide solid, science-backed information to help you confidently navigate the paleo keto lifestyle.

Back to Table of Contents

Jacob
Jacob
Articles: 158

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Trending now

Can a Keto Paleo Diet Plan Result in Ketosis? 🔥 (2025)
The Ultimate PK Diet Recipes Guide [2023]
The Ultimate Guide to the Paleo-Keto Diet Dr. Myhill [2023]
How Quickly Will I Lose Weight on Paleo? [2023]