[2023] The Ultimate Paleo Keto Food List: A Comprehensive Guide

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Quick Answer: The paleo keto diet combines the principles of the paleo diet and the keto diet, focusing on whole, unprocessed foods while limiting carbohydrates. This food list provides an extensive guide to the foods you can enjoy on a paleo keto diet, along with their benefits and potential drawbacks.

Table of Contents

Quick Tips and Facts
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Diabetes
Paleo Keto Diet Plans
Energy Balance
Which Foods Are Forbidden?
Diet Plan Examples
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Foods to Eat on a Paleo Keto Diet
Foods to Eat on a Paleo Diet
Benefits of a Paleo Keto Diet
FAQ
Conclusion
Useful Links
Reference Links

Quick Tips and Facts

The paleo keto diet combines the principles of the paleo diet and the keto diet.
It focuses on whole, unprocessed foods while limiting carbohydrates.
The diet emphasizes high-quality fats, moderate protein intake, and low carbohydrate consumption.
The paleo keto diet can help with weight loss, blood sugar management, and overall health improvement.
It may not be suitable for everyone, and it's important to consult with a healthcare professional before starting any new diet.

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Diabetes

Diabetes is a chronic condition that affects how your body processes glucose, a type of sugar. It can be managed through a combination of medication, lifestyle changes, and dietary modifications. The paleo keto diet may be a suitable option for individuals with diabetes, as it focuses on whole, unprocessed foods and limits carbohydrates.

According to a study published in the journal Diabetes Therapy, a low-carbohydrate diet, such as the paleo keto diet, can lead to improved glycemic control and weight loss in individuals with type 2 diabetes. However, it's important to work closely with a healthcare professional to determine the best dietary approach for your specific needs.

Paleo Keto Diet Plans

There are various ways to structure a paleo keto diet plan, depending on individual preferences and dietary needs. Here are a few examples:

Standard Paleo Keto Diet: This approach involves consuming high-quality fats, moderate amounts of protein, and low carbohydrates. It focuses on whole, unprocessed foods, such as grass-fed meats, wild-caught fish, eggs, vegetables, nuts, and seeds.
Modified Paleo Keto Diet: This variation allows for slightly higher carbohydrate intake, primarily from non-starchy vegetables and small amounts of berries. It may be suitable for individuals who require a higher carbohydrate allowance or have specific dietary restrictions.
Cyclical Paleo Keto Diet: This approach involves cycling between periods of strict carbohydrate restriction and higher carbohydrate intake. It may be beneficial for athletes or individuals who engage in intense physical activity.

Remember, it's important to listen to your body and adjust your diet plan accordingly. Consulting with a registered dietitian or healthcare professional can provide personalized guidance based on your specific needs.

Energy Balance

Maintaining an energy balance is crucial for overall health and weight management. The paleo keto diet can help create a calorie deficit, leading to weight loss. However, it's essential to ensure you're still consuming enough calories to support your body's needs.

To achieve an energy balance on a paleo keto diet, consider the following:

Caloric Intake: Determine your daily caloric needs based on factors such as age, gender, weight, and activity level. Ensure you're consuming enough calories to meet your energy requirements.
Macronutrient Distribution: Focus on consuming high-quality fats, moderate protein, and low carbohydrates. This macronutrient distribution helps promote satiety and supports ketosis, a metabolic state where the body uses fat for fuel.
Portion Control: Pay attention to portion sizes to avoid overeating. While the paleo keto diet emphasizes whole foods, it's still important to practice moderation.
Physical Activity: Incorporate regular physical activity into your routine to support weight management and overall health. Consult with a healthcare professional to determine the appropriate level and type of exercise for you.

Remember, achieving and maintaining an energy balance is a long-term commitment. It's essential to find a sustainable approach that works for your lifestyle and individual needs.

Which Foods Are Forbidden?

While the paleo keto diet focuses on whole, unprocessed foods, there are certain foods that are typically avoided. Here are some examples of foods that are not typically included in a paleo keto diet:

Grains: Wheat, rice, corn, oats, and other grains are generally not included in a paleo keto diet due to their high carbohydrate content.
Legumes: Beans, lentils, chickpeas, and other legumes are often excluded from a paleo keto diet due to their carbohydrate content and potential anti-nutrient properties.
Dairy: Dairy products, including milk, cheese, and yogurt, are typically avoided on a paleo keto diet due to their lactose (milk sugar) and potential inflammatory properties.
Processed Foods: Highly processed foods, such as sugary snacks, processed meats, and packaged desserts, are not part of a paleo keto diet due to their artificial ingredients and high carbohydrate content.
Added Sugars: Foods and beverages with added sugars, such as soda, candy, and pastries, are not allowed on a paleo keto diet due to their impact on blood sugar levels and overall health.

It's important to note that individual dietary preferences and tolerances may vary. Some individuals may choose to include certain foods in moderation or make modifications based on their specific needs. Consulting with a registered dietitian can provide personalized guidance.

Diet Plan Examples

Here are a few examples of meals and snacks that can be enjoyed on a paleo keto diet:

Meal 1: Breakfast

Scrambled eggs cooked in coconut oil with sautéed spinach and mushrooms.
Avocado slices on the side.
Bulletproof coffee made with grass-fed butter and MCT oil.

Meal 2: Lunch

Grilled chicken breast served over a bed of mixed greens with olive oil and lemon dressing.
Roasted Brussels sprouts with bacon.
A handful of almonds.

Meal 3: Dinner

Baked salmon seasoned with herbs and served with roasted asparagus.
Cauliflower rice cooked in ghee.
Steamed broccoli.

Snack 1

Celery sticks with almond butter.
Hard-boiled eggs.

Snack 2

Sliced cucumber with guacamole.

Remember to adjust portion sizes and macronutrient ratios based on your individual needs and goals. Experiment with different recipes and ingredients to keep your meals exciting and enjoyable.

Foods to Eat on a Paleo Keto Diet

The paleo keto diet focuses on whole, unprocessed foods that are low in carbohydrates. Here is a list of foods that you can enjoy on a paleo keto diet:

Protein Sources

Grass-fed beef
Pasture-raised poultry
Wild-caught fish and seafood
Eggs
Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)
Nut butters (almond butter, cashew butter)
Plant-based protein sources (tofu, tempeh)

Healthy Fats

Avocado
Coconut oil
Olive oil
Grass-fed butter
Ghee
Nuts and seeds (macadamia nuts, pecans, pumpkin seeds)
Nut butters (peanut butter, sunflower seed butter)
Olives
Full-fat coconut milk

Non-Starchy Vegetables

Leafy greens (spinach, kale, arugula)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Bell peppers
Cucumbers
Zucchini
Asparagus
Mushrooms
Green beans
Tomatoes

Berries

Strawberries
Blueberries
Raspberries
Blackberries

Herbs and Spices

Basil
Oregano
Rosemary
Thyme
Cumin
Turmeric
Cinnamon
Garlic
Ginger

Beverages

Water
Herbal tea
Coffee (black or with added healthy fats like coconut oil or grass-fed butter)
Unsweetened almond milk or coconut milk

Remember to prioritize whole, unprocessed foods and choose organic and grass-fed options whenever possible. Listen to your body and make adjustments based on your individual needs and preferences.

Foods to Eat on a Paleo Diet

The paleo diet focuses on consuming foods that our ancestors would have eaten during the Paleolithic era. While the paleo keto diet is a combination of the paleo and keto diets, it's helpful to understand the foods allowed on a traditional paleo diet. Here are some examples:

Lean meats (grass-fed beef, poultry, game meat)
Fish and seafood
Eggs
Fruits (in moderation)
Vegetables (except for starchy vegetables like potatoes)
Nuts and seeds
Healthy fats (avocado, olive oil, coconut oil)
Herbs and spices

It's important to note that the paleo diet does not include dairy, grains, legumes, processed foods, and added sugars. The paleo keto diet, on the other hand, allows for certain modifications to include higher fat intake and lower carbohydrate consumption.

Benefits of a Paleo Keto Diet

The paleo keto diet offers several potential benefits:

Weight Loss: The paleo keto diet can help promote weight loss by reducing carbohydrate intake and increasing fat burning. It may also help reduce hunger and cravings, making it easier to adhere to a calorie deficit.
Blood Sugar Management: By limiting carbohydrates, the paleo keto diet can help stabilize blood sugar levels and improve insulin sensitivity. This can be particularly beneficial for individuals with diabetes or insulin resistance.
Increased Energy: The paleo keto diet provides a steady source of energy from healthy fats, which can help prevent energy crashes and promote sustained mental and physical performance.
Reduced Inflammation: By focusing on whole, unprocessed foods, the paleo keto diet can help reduce inflammation in the body. This may lead to improvements in conditions such as arthritis, autoimmune disorders, and digestive issues.
Improved Heart Health: The paleo keto diet emphasizes high-quality fats, such as those found in avocados, olive oil, and nuts. These fats can help increase HDL (good) cholesterol levels and reduce LDL (bad) cholesterol levels, promoting heart health.
Enhanced Mental Clarity: The paleo keto diet promotes ketosis, a metabolic state in which the body uses fat for fuel instead of carbohydrates. This can lead to improved mental clarity, focus, and cognitive function.

It's important to note that individual results may vary, and the paleo keto diet may not be suitable for everyone. It's always recommended to consult with a healthcare professional before making any significant changes to your diet.

FAQ

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What foods are both paleo and keto?

Foods that are both paleo and keto-friendly include:

Meat and poultry
Fish and seafood
Eggs
Nuts and seeds
Healthy fats (avocado, coconut oil, olive oil)
Non-starchy vegetables (leafy greens, cruciferous vegetables)
Berries (in moderation)

Can you do keto and paleo together?

Yes, it is possible to combine the principles of the keto and paleo diets. The paleo keto diet focuses on whole, unprocessed foods while limiting carbohydrates. By following this approach, you can enjoy the benefits of both diets, such as weight loss, blood sugar management, and increased energy.

Can you eat bananas on a paleo diet?

Bananas are not typically included in a strict paleo diet due to their higher carbohydrate content. However, some individuals may choose to include small amounts of bananas as part of a modified paleo diet. It's important to listen to your body and make adjustments based on your individual needs and goals.

What cannot be eaten on the paleo diet?

The paleo diet excludes the following foods:

Grains (wheat, rice, oats)
Legumes (beans, lentils, peanuts)
Dairy products
Processed foods
Added sugars
Artificial sweeteners
Vegetable oils (soybean oil, corn oil)

Is the paleo keto diet safe for everyone?

The paleo keto diet may not be suitable for everyone, especially those with certain medical conditions or dietary restrictions. It's important to consult with a healthcare professional before starting any new diet to ensure it aligns with your individual needs and goals.

Can you drink alcohol on a paleo keto diet?

Alcohol consumption is generally discouraged on a paleo keto diet due to its impact on blood sugar levels and overall health. However, if you choose to drink alcohol, it's best to opt for low-carb options in moderation. Dry wines, spirits, and light beers are typically lower in carbohydrates.

Note: It's important to drink alcohol responsibly and be aware of its potential effects on your health and well-being.

Conclusion

The paleo keto diet offers a unique approach to healthy eating, combining the principles of the paleo and keto diets. By focusing on whole, unprocessed foods and limiting carbohydrates, this diet can promote weight loss, blood sugar management, and overall health improvement. However, it's important to remember that individual results may vary, and it's always best to consult with a healthcare professional before making any significant changes to your diet.

Incorporating a paleo keto diet into your lifestyle can be an exciting and fulfilling journey. Remember to prioritize whole, unprocessed foods, listen to your body, and make adjustments based on your individual needs and goals. Stay committed, stay informed, and enjoy the benefits of a healthy, plant-based approach to eating.

Useful Links

A trip home from shopping after a long day of holiday prep, and I was ready to settle in for a merry sipper. Three easy ingredients–fruit juice (pom or pear), vodka and ginger kombucha–later and we had a full table of glowy drinks. Happiest Holidays.

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Reference Links

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Diabetes Therapy: Low-Carbohydrate Diet for the Treatment of Diabetes