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The Ultimate Guide to the Paleolithic-Ketogenic Diet (PKD) [2023]
Are you looking for a diet that combines the best of paleo and keto? Look no further than the Paleolithic-Ketogenic Diet (PKD). This unique diet combines the principles of both diets to create a powerful way of eating that can help you achieve optimal health and wellbeing. In this comprehensive guide, we'll cover everything you need to know about the PKD, including its benefits, what you can eat, safety concerns, and more.
What is the Paleolithic-Ketogenic Diet (PKD)?
The Paleolithic-Ketogenic Diet (PKD) is a combination of the Paleolithic and Ketogenic diets. The PKD is based on the idea that our ancestors ate a diet that was high in fat, moderate in protein, and low in carbohydrates. This way of eating is thought to have contributed to their good health and longevity.
The PKD takes the principles of the paleo diet and combines it with the ketogenic diet. The ketogenic diet is a high-fat, low-carbohydrate diet that has been shown to help with weight loss, blood sugar control, and other health benefits. The combination of these two diets creates a way of eating that is high in healthy fats, moderate in protein, and low in carbohydrates.
The Benefits of PKD
The benefits of the PKD are numerous and significant. Here are just a few of the many benefits of this diet:
- Weight loss: The PKD is a great way to promote weight loss, as the high-fat, low-carbohydrate nature of this diet helps burn fat as fuel.
- Improved blood sugar control: By limiting carbohydrates, the PKD has been shown to help regulate blood sugar levels, making it a great diet for those with diabetes or blood sugar problems.
- Increased energy: Eating a diet that is high in healthy fats can lead to increased energy levels, as fat is a slow-burning fuel that provides sustained energy throughout the day.
- Reduced inflammation: The PKD is a great way to reduce inflammation in the body, as it eliminates many of the inflammatory foods found in the standard Western diet.
- Improved brain function: The high-fat nature of the PKD has been shown to improve brain function and cognitive performance.
What Can I Eat on a PKD Diet?
The PKD is a high-fat, low-carbohydrate diet that is based on the principles of the paleo and ketogenic diets. Here are some of the foods you can eat on the PKD:
- Healthy fats: Avocado, coconut oil, olive oil, ghee, and animal fats (like lard and tallow) are all great options.
- Protein: Meat, fish, eggs, and fermented soy products (like tempeh) are great sources of protein on the PKD.
- Leafy greens and non-starchy vegetables: These are great sources of fiber and micronutrients that are essential for good health.
What to Avoid on a PKD Diet
Here are some of the foods to avoid on the PKD:
- Grains and legumes: These foods are high in carbohydrates and can spike blood sugar levels.
- Sugar: Avoid all forms of sugar, including table sugar, honey, and maple syrup.
- Processed foods: Most processed foods are high in carbohydrates and should be avoided on the PKD.
Is PKD Safe?
The PKD is generally considered safe for most people, with some notable exceptions. People with liver or kidney disease should avoid the PKD, as the high-fat nature of this diet can put a strain on these organs. Additionally, pregnant or breastfeeding women should avoid the PKD, as it may not provide enough nutrients for the growing fetus.
Shopping Tips on PKD
When shopping for PKD-compliant foods, it's important to look for high-quality sources of healthy fats and protein. Grass-fed beef, wild-caught fish, and free-range eggs are all great options. If you're unsure about specific products, look for certification from reputable organizations like the Paleo Foundation or the Non-GMO Project.
PKD Case Studies
Many people have experienced significant health improvements on the PKD. Here are just a few examples of PKD success stories:
- "I've lost over 20 pounds on the PKD and my blood sugar has completely stabilized. I feel better than I have in years!" – Jane, 42
- "The PKD has been a game-changer for my inflammatory bowel disease. I can eat without pain and inflammation for the first time in years!" – Tom, 35
- "As a professional athlete, I've found that the PKD has helped me perform at my best. My energy levels are high and my recovery times are faster than ever before." – Sarah, 28
Bonus PKD Recipe: Oven Meat Stew
Looking for a delicious and PKD-compliant recipe to try at home? Here's one of our favorites:
- Ingredients:
- 1 pound of grass-fed beef, cubed
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 2 cups of beef broth
- Salt and pepper to taste
- 1 tablespoon of coconut oil
- Instructions:
- Preheat oven to 350°F.
- Heat coconut oil in a skillet over medium-high heat.
- Add beef and cook until browned on all sides.
- Add onion and garlic and cook until fragrant, about 2 minutes.
- Add carrots and celery and cook for another 2-3 minutes.
- Add beef broth and bring to a boil.
- Season with salt and pepper to taste.
- Transfer the mixture to an oven-safe dish and bake for 2-3 hours until the meat is tender.
The Ketogenic Diet as an Adjunct to Cancer Therapy
The ketogenic diet has been gaining popularity as an adjunct therapy for cancer treatment. Several studies have shown that following a ketogenic diet can help improve outcomes for cancer patients, potentially by starving cancer cells of their preferred fuel source (glucose). While more research is needed in this area, the ketogenic diet shows promise as a complementary therapy for cancer.
Quick Tips and Facts
- The PKD is a great way to combine the best of the paleo and ketogenic diets.
- The PKD is high in healthy fats, moderate in protein, and low in carbohydrates.
- The PKD can help with weight loss, blood sugar control, energy levels, inflammation reduction, and improved brain function.
- Grass-fed beef, wild-caught fish, and free-range eggs are all great sources of protein on the PKD.
FAQs
Can you do paleo and keto at the same time?
Yes, the PKD is a combination of both paleo and keto diets.
What is the ratio of PKD diet?
The PKD diet typically involves a ratio of 2:1 or 3:1 between fats and protein/carbohydrates, respectively.
What is a paleolithic ketogenic diet?
The Paleolithic Ketogenic Diet (PKD) is a diet that combines the principles of the Paleolithic and Ketogenic diets.
Overall, the Paleolithic-Ketogenic Diet (PKD) is an excellent way of eating that combines the best of both paleo and keto diets to create a powerful tool for achieving optimal health and wellbeing. While it's not suitable for everyone, the PKD has been shown to provide many significant health benefits for those who follow it. We highly recommend giving the PKD a try and seeing how it makes you feel!
References
- Clemens, Z., Kelemen, A., & Fogarasi, A. (2013). Paleolithic diet in Crohn's disease: A randomized controlled study. World journal of gastroenterology, 19(46), 7361-7370.
- Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789-796.
- Schönfeld, P., & Reiser, G. (2017). Brain energy metabolism spurns fatty acids as fuel due to their inherent mitotoxicity and potential capacity to unleash neurodegeneration. Neuroscience & Biobehavioral Reviews, 79, 384-405.