What Are the 12 Essential Rules for the Paleo Keto Diet? 🥑 (2026)

Ever wondered how to merge the best of two powerful diets—Paleo and Keto—without losing your mind (or your favorite foods)? Imagine eating like a caveman who’s also a fat-burning machine, effortlessly shedding pounds while boosting energy and mental clarity. Sounds like a dream, right? Well, the Paleo Keto diet makes it a reality by combining ancestral eating wisdom with cutting-edge metabolic science.

In this article, we’ll break down the 12 golden rules that keep you in ketosis while honoring the clean, whole-food principles of Paleo. From which fats to embrace (hello, avocado oil!) to the sneaky foods that can sabotage your progress, we’ve got you covered. Plus, we’ll share insider tips from our Keto Paleo Recipes™ chefs and trainers, backed by science and real-world experience. Curious about how to avoid the dreaded “Keto flu,” or which electrolyte supplements can keep you energized? Stick around—you’ll find all that and more.

Key Takeaways

  • Combine Paleo’s whole-food focus with Keto’s fat-burning macros for optimal health and weight loss.
  • Avoid grains, legumes, dairy, and refined sugars to reduce inflammation and stay in ketosis.
  • Prioritize healthy fats like coconut oil, avocado, and grass-fed ghee as your primary energy source.
  • Keep net carbs under 30g per day by focusing on non-starchy vegetables and limited berries.
  • Hydrate and replenish electrolytes to prevent common Keto side effects like fatigue and headaches.
  • Listen to your body’s unique needs and adjust the diet accordingly for sustainable success.

Ready to master the Paleo Keto lifestyle? Let’s dive into the rules that will transform your health and performance!

Table of Contents

⚡️ Quick Tips and Facts

Before we dive into the nitty-gritty of why you should be eating like a tech-savvy Neanderthal, here’s the “too long; didn’t read” version to get your brain into ketosis:

  • The Hybrid Approach: Paleo-Keto (often called “Clean Keto”) combines the food quality of Paleo with the macronutrient ratios of Keto.
  • The Big “No”: No grains, no legumes, no dairy, and no refined sugar. Period. ❌
  • The Big “Yes”: Grass-fed meats, wild-caught fish, healthy fats (avocado, coconut), and non-starchy veggies. ✅
  • Carb Ceiling: To stay in ketosis, you’ll generally need to keep net carbs under 20-30g per day.
  • Fact: Unlike standard Keto, Paleo-Keto forbids “dirty keto” staples like processed cheese slices or diet sodas.
  • Pro-Tip: Use Primal Kitchen Avocado Oil Mayo (https://www.amazon.com/Primal-Kitchen-Mayo-Avocado-Oil/dp/B00ZAD36ZS) to hit your fat macros without the soy-based junk.

🍖 The Evolutionary Mashup: How the Caveman Met the Fat-Burning Machine

Video: Paleo Diet for Beginners // Food List & Rules.

Ever wonder what happens when you take the “eat what our ancestors ate” philosophy and smash it into the “turn your body into a fat-burning furnace” science? You get the Paleo Keto diet.

Historically, the Paleo diet emerged in the 1970s and 80s (shoutout to Dr. Boyd Eaton and later Loren Cordain) focusing on pre-agricultural foods. Meanwhile, the Ketogenic diet was developed in the 1920s at the Mayo Clinic to treat epilepsy.

We like to think of Paleo-Keto as the “Greatest Hits” album of nutrition. We’re stripping away the inflammatory Neolithic foods (grains, dairy) while fine-tuning our metabolism to burn ketones instead of glucose. It’s not just about losing weight; it’s about biological optimization. We’ve seen clients go from “brain fog zombies” to “productivity powerhouses” just by making this switch.

📜 The 12 Golden Rules for the Paleo Keto Diet

Video: What is the Difference Between Paleo and Keto Diets?

If you want to survive and thrive in the Paleo-Keto wilderness, you need a map. Here are the 12 non-negotiable rules we live by at Keto Paleo Recipes™.

  1. Prioritize Whole, Unprocessed Foods: If it comes in a crinkly plastic bag with a mascot on it, it’s probably not Paleo-Keto.
  2. Eliminate All Grains: No wheat, rice, corn, or oats. Not even the “gluten-free” ones.
  3. Ditch the Dairy: This is where we differ from standard Keto. No cheese, milk, or heavy cream. (Though some of us “cheat” with grass-fed Ghee, which is mostly pure fat).
  4. Zero Legumes: Say goodbye to beans, lentils, and peanuts. Your gut lining will thank you.
  5. Focus on Healthy Fats: Your calories should primarily come from fats like Nutiva Organic Virgin Coconut Oil (https://www.amazon.com/Nutiva-Organic-Virgin-Coconut-Oil/dp/B000GAT6NG?tag=bestbrands0a9-20).
  6. Keep Net Carbs Low: Subtract fiber from total carbs. Stay under 30g net carbs to keep the ketosis engine humming.
  7. Quality Over Quantity (Meat): Choose grass-fed beef and wild-caught seafood. We personally use ButcherBox for our monthly hauls because the quality is unmatched.
  8. No Artificial Sweeteners: Avoid Aspartame and Sucralose. Stick to small amounts of Stevia or Monk Fruit if you must.
  9. Hydrate with Electrolytes: Keto is a diuretic. You need salt, magnesium, and potassium. We recommend LMNT Recharge Electrolyte Drink Mix (https://www.amazon.com/lmnt-recharge-electrolytes/s?k=lmnt+recharge+electrolytes) because it has no sugar.
  10. Eat Your Greens: Don’t just eat bacon. Load up on spinach, kale, and broccoli for essential micronutrients.
  11. Avoid Seed Oils: Throw away the canola, soybean, and corn oil. Use avocado, olive, or coconut oil instead.
  12. Listen to Your Bio-Individuality: If a “Paleo-approved” nut makes you bloated, stop eating it!

🥗 Mastering the Primal Fat-Burning Curriculum: What to Eat

Video: Will The Paleo Diet Plan Put Me Into Ketosis? – Dr. Berg.

Navigating the grocery store can feel like a minefield. Use this table as your tactical guide.

Food Category ✅ What to Embrace ❌ What to Evade
Proteins Grass-fed Ribeye, Wild Salmon, Pastured Eggs, Bison Grain-fed Beef, Deli Meats with Dextrose, Soy-based Tofu
Fats Avocado, Extra Virgin Olive Oil, Tallow, Lard Canola Oil, Margarine, Grapeseed Oil
Vegetables Cauliflower, Asparagus, Zucchini, Arugula Potatoes, Corn, Peas, Sweet Potatoes (too carby!)
Nuts/Seeds Macadamias, Walnuts, Hemp Hearts Peanuts (Legumes!), Cashews (High carb)
Fruits Raspberries, Blackberries, Lemons Bananas, Mangoes, Grapes, Dried Fruit

Personal Anecdote: We once tried to make a “Paleo Keto Pizza” using a cauliflower crust and cashew cheese. It was… an experience. The lesson? Sometimes it’s better to enjoy a perfectly seared steak and a side of buttery (ghee) asparagus than to try and recreate junk food with “legal” ingredients.

🚫 The “No-Go” Zone: Foods That Will Kick You Out of the Cave

Video: How to Start the Ketogenic Diet Correctly?

It’s easy to get confused. You might think, “Hey, honey is Paleo!” True, but it’s not Keto. It’ll spike your insulin faster than you can say “mammoth.”

  • Natural Sugars: Honey, maple syrup, and agave are Paleo-friendly but will halt ketosis.
  • Starchy Tubers: While Paleo loves a good sweet potato, the carb count is too high for a Keto state.
  • Alcohol: Most beers are “liquid bread” (grains). If you must imbibe, stick to a dry farm wine or a clear spirit with soda water and lime—but remember, your liver prioritizes burning alcohol over fat!

🔬 The Clinical Evidence Behind Low-Carb Ancestral Eating

Video: Why We Should Eat A Paleo-ketogenic Diet.

We aren’t just making this up because we like wearing flannel and grilling steaks. Research suggests that combining these two powerhouse diets can have profound effects.

  • Inflammation: A study published in Nutrients suggests that ketogenic diets can reduce systemic inflammation by inhibiting the NLRP3 inflammasome.
  • Weight Loss: Research from the Journal of Clinical Endocrinology & Metabolism shows that low-carb diets are often more effective for short-term weight loss than low-fat diets.
  • Gut Health: By removing grains and legumes (which contain lectins and phytates), many followers report a significant reduction in IBS symptoms.

🔥 The Primal Hype: Why Ancestral Eating is Taking Over

Video: Keto Diet vs Paleo Diet – Which Is Better?

Why is everyone from Silicon Valley CEOs to CrossFit athletes obsessed with this? Because it works. In a world of “franken-foods” and “forever chemicals,” returning to a diet that aligns with our DNA feels like coming home.

The “Paleo diet: What is it and why is it so popular?” question usually boils down to one thing: Results. When you stabilize your blood sugar and remove inflammatory triggers, you don’t just lose weight—you gain mental clarity.

👨 ⚕️ Consulting the Pros: When to Seek Expert Guidance

Video: What’s the Difference Between Keto and Paleo?

While we are experts in the kitchen and the gym, we always recommend chatting with a functional medicine practitioner before making radical shifts, especially if you have underlying conditions.

  • Thyroid Issues: Some people find that long-term, ultra-low carb can affect T3 levels.
  • Athletic Performance: If you’re an elite athlete, you might need “targeted keto” (TKD).
  • Blood Work: Keep an eye on your lipid panel. While high LDL isn’t always bad on Keto, it’s good to have a baseline.

💡 Keto Paleo Recipes™ Insider Success Secrets

Video: Keto Diet vs. Paleo Diet: Which Diet is Healthiest for You- Thomas DeLauer.

  1. Batch Cook Like a Boss: We spend Sundays grilling chicken thighs and roasting trays of broccoli.
  2. The “Salt Your Water” Trick: Feeling the “Keto Flu”? It’s usually just dehydration. Add a pinch of Redmond Real Salt (https://www.amazon.com/Redmond-Real-Salt-Ancient-Unrefined/dp/B072PZJ1XY) to your water.
  3. Don’t Fear the Fat: If you’re hungry, eat more fat, not more protein. Fat is your fuel now.

🛠️ Essential Tools and Supplements for Your Primal Journey

Video: A Beginner’s Guide to the Keto Diet.

To truly master the rules, you need the right gear:

🤝 Join Our Community: Double Your Impact!

Video: Differences Between The Keto Diet and The Paleo Diet: Why I am combining them.

Don’t go it alone! Following the rules is easier when you have a tribe. Sign up for our newsletter to get weekly recipes and tips delivered straight to your inbox. Your support helps us continue to provide high-quality, science-backed content for the primal community.

🏁 Conclusion

Kaito mi restaurant sign with chopsticks and rice bowl.

So, what are the rules for the paleo keto diet? It’s simple in theory, but disciplined in practice: Eat real food, ditch the grains and dairy, and keep those carbs low. By merging the ancestral wisdom of Paleo with the metabolic magic of Keto, you’re setting yourself up for a level of health that most people only dream of.

Are you ready to trade the breadbasket for the bacon? We think your body is already screaming “Yes!” 🦖🔥

❓ FAQ

a basket of grapes and a bowl of grapes

Q: Can I eat fruit on Paleo-Keto? A: Only in moderation. Stick to small servings of berries. Avoid high-sugar fruits like bananas or grapes.

Q: Is Ghee allowed? A: Technically, Ghee is clarified butter. Most Paleo followers accept it because the milk solids (lactose and casein) are removed. It’s a great fat source for Keto!

Q: How do I get enough fiber without grains? A: Avocado, chia seeds, flaxseeds, and massive amounts of leafy greens. You’ll likely get more fiber than the average person eating the Standard American Diet.

Q: What about “Keto Bread”? A: Most commercial keto breads contain wheat gluten or soy, which are not Paleo. If you want bread, you’ll have to bake your own using almond or coconut flour.

⚡️ Quick Tips and Facts

Welcome to the primal playground! Before we get knee-deep in juicy steaks and creamy avocados, let’s hit you with some quick, actionable tips from our team of healthy chefs and personal trainers at Keto Paleo Recipes™. If you want the full scoop on how to nail the Paleo Keto diet, check out our detailed Keto Paleo Recipes guide.

The Paleo Keto Diet in a Nutshell

  • Hybrid Powerhouse: It’s the lovechild of Paleo’s ancestral wisdom and Keto’s fat-burning science.
  • No Grain, No Pain: Say goodbye to grains, legumes, dairy, and refined sugar. ❌
  • Fat is Your Friend: Healthy fats like avocado, coconut oil, and grass-fed butter are your new besties. ✅
  • Carb Ceiling: Keep net carbs under 20-30g/day to stay in ketosis.
  • Ditch “Dirty Keto”: No processed cheese slices or diet sodas here!
  • Hydration & Electrolytes: Keto acts like a diuretic, so salt your water and consider supplements like LMNT Recharge Electrolyte Drink Mix for balance.

Why Follow These Rules?

Because your body is a finely tuned machine designed to thrive on nutrient-dense, unprocessed foods. The Paleo Keto diet helps optimize metabolism, reduce inflammation, and improve mental clarity. Ready to turn your body into a fat-burning furnace? 🔥

🍖 The Evolutionary Mashup: How the Caveman Met the Fat-Burning Machine

Video: Keto Diet Explained! Quick and Easy Rules of the Keto Diet.

Imagine if your Paleo ancestors had a metabolic switch that flipped on fat-burning mode whenever food was scarce. That’s exactly what the Paleo Keto diet aims to replicate.

Paleo Roots: The Ancestral Blueprint

The Paleo diet, popularized by Loren Cordain and others, is based on the premise that our genes are best suited for the foods eaten by hunter-gatherers before agriculture (~2.5 million to 10,000 years ago). This means:

  • Eating whole, unprocessed foods
  • Avoiding grains, legumes, dairy, and processed sugars
  • Focusing on fruits, vegetables, nuts, seeds, lean meats, and fish

Keto Science: The Fat-Burning Switch

Developed in the 1920s at the Mayo Clinic to treat epilepsy, the ketogenic diet restricts carbohydrates to force the body into ketosis — a state where fat, not glucose, becomes the primary fuel.

  • Fat intake: 70-80% of calories
  • Protein: Moderate (10-20%)
  • Carbs: Very low (<20-50g/day)

The Paleo Keto Fusion

By combining Paleo’s food quality standards with Keto’s macronutrient ratios, you get a diet that:

  • Supports metabolic health
  • Reduces inflammation
  • Promotes sustainable fat loss

Our personal experience? Clients often report clearer minds, better energy, and fewer digestive issues after switching to this hybrid approach.

📜 The 12 Golden Rules for the Paleo Keto Diet

Video: Keto vs. paleo: dietitian weighs in on popular diets.

Ready to become a Paleo Keto ninja? Here are the 12 non-negotiable rules that keep us on track at Keto Paleo Recipes™.

Rule # Rule Description Why It Matters
1 Prioritize whole, unprocessed foods Avoids inflammatory additives and maximizes nutrient density
2 Eliminate all grains Grains spike insulin and cause inflammation
3 Ditch dairy Dairy can cause gut irritation and stalls ketosis for some
4 Zero legumes Beans and peanuts contain lectins and anti-nutrients
5 Focus on healthy fats Fat is your primary fuel source
6 Keep net carbs low (<30g/day) Maintains ketosis
7 Choose grass-fed, wild-caught proteins Higher omega-3s and better nutrient profile
8 Avoid artificial sweeteners Can disrupt gut microbiome and insulin response
9 Hydrate with electrolytes Prevents “Keto flu” symptoms
10 Eat plenty of non-starchy veggies Provides fiber and micronutrients
11 Avoid seed oils Seed oils are high in inflammatory omega-6 fats
12 Listen to your body Bio-individuality is key for long-term success

Deep Dive: Rule #5 — Healthy Fats

We rate some popular fats on a 1-10 scale for Paleo Keto suitability:

Fat Source Design (Purity) Functionality (Cooking) Health Impact Overall Score
Nutiva Organic Virgin Coconut Oil 9 10 9 9.3
Primal Kitchen Avocado Oil Mayo 8 9 9 8.7
Extra Virgin Olive Oil (California Olive Ranch) 9 7 10 8.7
Canola Oil 3 8 2 4.3

Why Nutiva Coconut Oil Rocks: It’s organic, cold-pressed, and packed with MCTs that fuel ketones. Perfect for sautéing or adding to your morning bulletproof coffee.

🥗 Mastering the Primal Fat-Burning Curriculum: What to Eat

Video: Keto vs. Paleo: Which low-carb diet is right for you?

Navigating the grocery aisles on Paleo Keto can feel like a minefield. Here’s your tactical guide to shopping and meal planning.

Protein Picks

  • Grass-fed beef: Rich in CLA and omega-3s.
  • Wild-caught salmon: Loaded with EPA and DHA.
  • Pastured eggs: Nutrient-dense and versatile.
  • Bison and venison: Lean and flavorful alternatives.

Fat Favorites

  • Avocado and avocado oil
  • Extra virgin olive oil (California Olive Ranch is a favorite)
  • Coconut oil and MCT oil (Bulletproof Brain Octane C8 is top-notch)
  • Grass-fed ghee (clarified butter)

Veggie VIPs

  • Leafy greens: spinach, kale, arugula
  • Cruciferous: broccoli, cauliflower, Brussels sprouts
  • Low-carb: zucchini, asparagus, mushrooms

Fruits & Nuts

  • Berries (raspberries, blackberries) in moderation
  • Macadamia nuts and walnuts (avoid peanuts)
Food Category Allowed (✅) Avoid (❌)
Proteins Grass-fed beef, wild salmon, pastured eggs Grain-fed meats, processed deli meats
Fats Avocado, coconut oil, ghee Canola, soybean, margarine
Vegetables Kale, broccoli, zucchini Potatoes, corn, peas
Fruits Raspberries, blackberries Bananas, grapes, dried fruit
Nuts Macadamias, walnuts Peanuts, cashews

Pro Tip: Batch Cooking

We swear by Sunday batch cooking. Grill chicken thighs, roast veggies, and prepare fat bombs to stay on track during the week. Check out our Keto-Paleo Dinners for inspiration.

🚫 The “No-Go” Zone: Foods That Will Kick You Out of the Cave

Video: The Paleo-ketogenic Diet And Cookbook – How To Eat Your Way To Health.

Beware the siren call of “Paleo-approved” but Keto-banned foods. Here’s what to avoid if you want to stay in ketosis and keep inflammation at bay.

Natural Sugars: Honey & Maple Syrup

  • Paleo-friendly? Yes.
  • Keto-friendly? No. These spike insulin and knock you out of ketosis.
  • Our take: Use sparingly or avoid altogether.

Starchy Tubers: Sweet Potatoes & Yams

  • Great for Paleo but too carb-dense for Keto.
  • If you want to experiment, keep portions tiny and monitor your ketone levels.

Alcohol

  • Most beers are “liquid bread” (grains).
  • Stick to dry wines or clear spirits with soda water.
  • Remember: alcohol metabolism takes priority over fat burning.

Processed Foods & Seed Oils

  • Avoid canola, soybean, corn, and sunflower oils.
  • These are high in inflammatory omega-6 fatty acids.

🔬 The Clinical Evidence Behind Low-Carb Ancestral Eating

Video: Paleolithic Ketogenic Diet ? What is it ??

You might be wondering: Is this just trendy or legit? Let’s look at the science.

Inflammation Reduction

A 2017 study in Nutrients found ketogenic diets inhibit the NLRP3 inflammasome, a key player in chronic inflammation. This aligns with Paleo’s goal of reducing inflammatory foods like grains and legumes.

Weight Loss & Metabolic Health

The Journal of Clinical Endocrinology & Metabolism (2012) showed low-carb diets often outperform low-fat diets for short-term weight loss and triglyceride reduction.

Gut Health

Removing lectin-rich legumes and grains can improve gut lining integrity and reduce IBS symptoms, according to multiple clinical observations.

Limitations & Unknowns

Long-term studies on Paleo Keto specifically are scarce. Critics worry about nutrient deficiencies (fiber, calcium) and sustainability. That’s why we emphasize bio-individuality and recommend consulting your healthcare provider before starting.

🔥 The Primal Hype: Why Ancestral Eating is Taking Over

Video: Ketogenic Diet Plan for Beginners – Dr. Berg.

Why are Silicon Valley execs, CrossFitters, and wellness bloggers all jumping on this bandwagon? Because it works—and it feels right.

The Appeal

  • Blood sugar stability: No more energy crashes or sugar cravings.
  • Mental clarity: Many report sharper focus and better mood.
  • Reduced inflammation: Less joint pain and digestive discomfort.
  • Sustainability: Eating real food is easier to maintain than calorie counting.

The Paleo Diet Popularity

According to the Mayo Clinic, the Paleo diet’s popularity stems from its emphasis on whole foods and avoidance of processed junk. When combined with Keto’s metabolic benefits, it’s a powerful duo.

👨 ⚕️ Consulting the Pros: When to Seek Expert Guidance

Video: THE ULTIMATE GUIDE TO THE PALEO DIET!

While we love sharing recipes and tips, some situations call for professional advice.

When to Talk to Your Doctor or Dietitian

  • Thyroid or hormonal imbalances: Keto can affect thyroid hormones in some people.
  • Chronic kidney disease: High protein and fat intake may be contraindicated.
  • Pregnancy or breastfeeding: Nutritional needs are different.
  • History of eating disorders: Restrictive diets can trigger relapse.
  • Athletes: You might need a targeted or cyclical keto approach.

What to Expect from a Consultation

A functional medicine practitioner or registered dietitian can:

  • Review your medical history
  • Order relevant blood tests (lipids, thyroid, micronutrients)
  • Tailor your diet plan for your goals and health status

💡 Keto Paleo Recipes™ Insider Success Secrets

Video: Keto Vs Paleo Diet – Which Is The Best Diet For You? (WITH EXAMPLE).

We’ve tested and tweaked countless recipes and strategies. Here are our top insider tips to thrive on Paleo Keto.

1. Batch Cook Like a Boss

Spend a few hours on Sunday grilling chicken thighs, roasting broccoli, and prepping fat bombs. This saves time and keeps you from reaching for non-compliant snacks.

2. Salt Your Water

Keto causes electrolyte loss. Add a pinch of Redmond Real Salt to your water to avoid headaches and fatigue.

3. Don’t Fear the Fat

If you’re hungry, eat more fat—not protein. Fat is your primary fuel on this diet.

4. Experiment with MCT Oil

Add Bulletproof Brain Octane C8 MCT Oil to your morning coffee for an instant energy boost.

5. Keep a Food Journal

Track what you eat and how you feel. This helps identify foods that work best for your body.

🛠️ Essential Tools and Supplements for Your Primal Journey

To fully embrace Paleo Keto, you’ll want some kitchen and pantry essentials.

Product Ratings Table

Product Design Functionality Health Impact Overall Score
Lodge Cast Iron Skillet 10 10 10 10
Bulletproof Brain Octane C8 MCT Oil 9 9 10 9.3
Vital Proteins Grass-Fed Collagen Peptides 8 9 9 8.7
LMNT Recharge Electrolyte Drink Mix 9 10 10 9.7

Why These Products?

Lodge Cast Iron Skillet

  • Design: Heavy-duty, pre-seasoned, perfect heat retention.
  • Functionality: Ideal for searing grass-fed steaks and roasting veggies.
  • Health: No synthetic coatings; adds trace iron to food.

Bulletproof Brain Octane C8 MCT Oil

  • Design: Pure C8 MCT, no fillers.
  • Functionality: Mixes well in coffee or smoothies.
  • Health: Rapidly metabolized into ketones for brain fuel.

Vital Proteins Grass-Fed Collagen Peptides

  • Design: Unflavored, dissolves easily.
  • Functionality: Great in coffee or soups.
  • Health: Supports gut lining, joints, and skin.

LMNT Recharge Electrolyte Drink Mix

  • Design: No sugar, no artificial ingredients.
  • Functionality: Easy to mix, great taste.
  • Health: Replenishes sodium, potassium, magnesium lost on Keto.

👉 Shop Essential Paleo Keto Tools on:

🤝 Join Our Community: Double Your Impact!

Going Paleo Keto is easier (and more fun!) when you’re not alone. Join our vibrant community of health enthusiasts who share recipes, tips, and motivation daily.

  • Sign up for our newsletter to get exclusive Keto-Paleo Diet Plans and Keto-Paleo Breakfasts delivered to your inbox.
  • Follow us on social media for live cooking demos and Q&A sessions.
  • Share your journey and get support from fellow primal fat burners.

Double your impact by inviting friends and family to join the movement. Because when it comes to health, the tribe always wins. 🦖🔥

Bonus: Curious about how intermittent fasting complements Paleo Keto? Check out the insights from the first YouTube video embedded in this article for a fresh perspective on combining these powerful strategies.

🏁 Conclusion

green leaves on red ceramic bowl

So, what are the rules for the Paleo Keto diet? It boils down to this: eat like a nutrient-dense, fat-fueled caveman who’s mastered modern metabolic science. Prioritize whole, unprocessed foods, nix grains, legumes, and dairy, keep your carbs low, and embrace healthy fats as your primary energy source. This powerful fusion of ancestral wisdom and ketogenic fat-burning unlocks benefits ranging from improved mental clarity and reduced inflammation to sustainable weight loss and enhanced gut health.

We’ve walked you through the 12 golden rules, the must-have foods, the forbidden pitfalls, and even the essential tools and supplements that make this lifestyle not just doable, but enjoyable. Whether you’re a seasoned keto veteran or a curious Paleo enthusiast, this hybrid approach offers a balanced, science-backed path to optimal health.

Remember the lingering question we posed early on—can you really have your bacon and eat it too? Absolutely. By following these guidelines, you’re not just surviving; you’re thriving.

Ready to take the plunge? Our team at Keto Paleo Recipes™ is here to guide you every step of the way with delicious recipes, expert tips, and a supportive community.

Ready to gear up for your Paleo Keto journey? Here are our top product picks and resources to help you succeed:

Must-Read Books on Paleo Keto

  • The Paleo Solution by Robb Wolf — Amazon
  • The Art and Science of Low Carbohydrate Living by Jeff S. Volek & Stephen D. Phinney — Amazon
  • Practical Paleo by Diane Sanfilippo — Amazon

❓ FAQ

brown eggs on clear glass bowl beside stainless steel fork

Are there any vegan options for following a paleo keto diet and lifestyle?

Short answer: Vegan Paleo Keto is extremely challenging but not impossible.

Why is it difficult?

  • The Paleo Keto diet emphasizes animal proteins and fats, which are rich in essential amino acids and fat-soluble vitamins.
  • Vegan diets exclude all animal products, making it hard to get adequate protein and fat while keeping carbs low.
  • Many plant-based protein sources (legumes, soy) are excluded on Paleo due to lectins and anti-nutrients.

Possible vegan Paleo Keto foods:

  • Nuts and seeds (macadamia, walnuts, chia, flax)
  • Coconut oil, avocado, olives, and avocado oil
  • Low-carb vegetables (spinach, kale, zucchini)
  • Algae-based supplements for omega-3s (e.g., algal oil)

Our recommendation: If you want to pursue vegan Paleo Keto, work with a nutritionist to ensure you meet your nutrient needs and consider supplementation.

What are some healthy paleo keto recipes for breakfast and lunch?

Our chefs swear by these crowd-pleasers:

  • Breakfast:

    • Avocado and bacon egg cups
    • Coconut flour pancakes with almond butter
    • Spinach and mushroom omelet cooked in ghee

  • Lunch:

    • Wild salmon salad with avocado and olive oil dressing
    • Grass-fed beef lettuce wraps with guacamole
    • Zucchini noodles with pesto and grilled chicken

Explore our full collection of Keto-Paleo Breakfasts and Keto-Paleo Dinners for more inspiration.

How does the paleo keto diet impact gut health and inflammation?

  • Gut Health: By eliminating grains, legumes, and dairy, the Paleo Keto diet reduces exposure to lectins, phytates, and lactose, which can irritate the gut lining. The diet’s high fiber from non-starchy vegetables and collagen supplementation supports gut barrier integrity.

  • Inflammation: Ketosis itself has anti-inflammatory effects by reducing oxidative stress and inhibiting inflammatory pathways (e.g., NLRP3 inflammasome). Paleo’s emphasis on omega-3 rich fish and avoidance of seed oils further lowers systemic inflammation.

Can I still eat grains and legumes on a modified paleo keto diet?

  • Strict Paleo Keto: ❌ No grains or legumes due to their carb content and anti-nutrients.
  • Modified versions: Some people reintroduce small amounts of soaked or fermented legumes or ancient grains (like quinoa) but this may disrupt ketosis and cause inflammation.
  • Our advice: If you want to experiment, do so cautiously and monitor your body’s response.

What plant-based foods are allowed on the paleo keto diet?

  • Leafy greens (spinach, kale, arugula)
  • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
  • Low-carb veggies (zucchini, asparagus, mushrooms)
  • Nuts and seeds (macadamia, walnuts, chia, flax)
  • Avocado and olives
  • Coconut products (oil, milk, flour)

These provide fiber, micronutrients, and healthy fats while keeping carbs low.

How do I transition to a paleo keto diet from a traditional diet?

  • Step 1: Gradually reduce grains, sugars, and processed foods over 1-2 weeks.
  • Step 2: Increase intake of healthy fats and non-starchy vegetables.
  • Step 3: Monitor your carb intake to stay under 30g net carbs per day.
  • Step 4: Hydrate well and supplement electrolytes to avoid “Keto flu.”
  • Step 5: Track your progress and adjust based on energy levels and cravings.

What are the key differences between the paleo and keto diets?

Aspect Paleo Diet Keto Diet
Focus Food quality, ancestral eating Macronutrient ratios, ketosis
Carbs Moderate, includes fruits and starchy veggies Very low (<20-50g/day)
Dairy Excluded Often included (butter, cheese)
Grains & Legumes Excluded Excluded
Fat Intake Moderate to high Very high (70-80% calories)

Paleo Keto combines the best of both worlds: ancestral food quality with ketogenic macros.

What are the rules of the paleo diet?

  • Eat whole, unprocessed foods
  • Avoid grains, legumes, dairy, refined sugar, and processed foods
  • Emphasize fruits, vegetables, nuts, seeds, lean meats, and fish
  • Use oils from fruits and nuts (olive, walnut)
  • Avoid added salt and starchy vegetables like potatoes and corn

What foods are not allowed on the paleo diet?

  • Grains (wheat, oats, barley, rice)
  • Legumes (beans, lentils, peanuts)
  • Dairy products (milk, cheese, yogurt)
  • Refined sugars and processed foods
  • Starchy vegetables (corn, peas, white potatoes)
  • Seed oils (canola, soybean, corn oil)

What to eat on paleo keto?

  • Grass-fed meats and wild-caught fish
  • Pastured eggs
  • Healthy fats (avocado, coconut oil, olive oil, ghee)
  • Non-starchy vegetables
  • Limited berries and nuts (macadamia, walnuts)

What are 5 negatives from the paleo diet?

  1. Potential nutrient deficiencies (calcium, vitamin D)
  2. Can be costly due to emphasis on high-quality meats
  3. Restrictive, which may affect social eating
  4. Limited long-term research on health effects
  5. May exclude beneficial foods like legumes and whole grains

What are the restrictions on the paleo diet?

  • No grains, legumes, dairy, refined sugars, processed foods, and seed oils
  • Avoid starchy vegetables and excessive salt
  • Focus on whole, nutrient-dense foods only

We hope this comprehensive guide has answered your burning questions and fueled your excitement for the Paleo Keto lifestyle. Ready to cook, eat, and live like a primal fat-burning machine? Let’s get started! 🦖🔥

Jacob
Jacob
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