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The Ultimate Paleo Keto Diet Food List: What You CAN & CANNOT Eat [2024] 🥑🔥
Think of the Paleo Keto Diet as a delicious adventure through a land of luscious meats, vibrant vegetables, and healthy fats, while steering clear of grains, legumes, and sugary temptations. It’s a journey that blends ancient wisdom with modern science for optimal wellness. Imagine – a diet that unlocks your body’s natural fat-burning potential, supports muscle growth, and fuels your mind with nourishing foods! 🧠💪 Intrigued? Join us as we navigate the world of Paleo Keto eating, exposing the foods that are your allies and those that might derail your journey.
Quick Answer:
The Paleo Keto Diet is a powerful combination of the Paleo and Ketogenic diets, focused on whole, unprocessed foods like meat, seafood, vegetables, fruits (in limited quantities), nuts, seeds, and healthy fats. It emphasizes consuming low-carb, high-fat meals while avoiding grains, legumes, dairy (except for occasional full-fat yogurt or cheese), and processed foods. Here’s a quick rundown:
- Eat: Meat, fish, poultry, eggs, leafy greens, broccoli, cauliflower, asparagus, Brussels sprouts, berries, avocados, nuts, seeds, healthy fats like avocado oil, olive oil, coconut oil, ghee, and grass-fed butter.
- Avoid: Grains, legumes, most dairy, processed foods, sugar, and refined vegetable oils.
👉 Shop Paleo Keto Essentials:
- Grass-Fed Beef: Amazon | Walmart
- Wild-Caught Salmon: Amazon | Instacart
- Avocado Oil: Amazon | Walmart
- Olive Oil: Amazon | Walmart
- Coconut Oil: Amazon | Walmart | Trader Joe’s
- Ghee: Amazon | Walmart | Instacart
Let’s get started!
Table of Contents
- Quick Tips and Facts
- The Paleo Keto Diet: A Fusion of Ancient Wisdom and Modern Science
- Paleo Keto Diet: The Foundation of Your Food Choices
- The Power of Fats: Your New Best Friend on the Paleo Keto Diet
- Paleo Keto Diet: The Protein Powerhouse
- The Importance of Vegetables: Your Paleo Keto Diet Allies
- Paleo Keto Diet: The Forbidden Foods
- Paleo Keto Diet: Sample Meal Plans for a Day
- Paleo Keto Diet: The Benefits of This Powerful Combination
- Paleo Keto Diet: Potential Drawbacks and Considerations
- Paleo Keto Diet: Tips for Success
- Paleo Keto Diet: Frequently Asked Questions
- Conclusion
- Recommended Links
- FAQ
- Reference Links
Quick Tips and Facts
- Focus on whole, unprocessed foods: The Paleo Keto Diet prioritizes foods our hunter-gatherer ancestors would have recognized 🍖🥑 – think fresh meat, seafood, vegetables, fruits, nuts, and seeds.
- Embrace healthy fats: Fat is your friend on the Paleo Keto Diet! Don’t shy away from sources like avocados, olive oil, nuts, and fatty fish. They’re essential for keeping you satisfied and fueling your body. 😋
- Prioritize hydration: Staying hydrated is crucial on any diet, and the Paleo Keto Diet is no exception. Aim for at least eight glasses of water per day. 💧
- Listen to your body: Everyone is different, so pay attention to how your body responds to the Paleo Keto Diet. Adjust your food choices and portion sizes accordingly. 👂
- Be patient: It takes time for your body to adapt to a new way of eating. Don’t get discouraged if you don’t see results overnight. Consistency is key! 🔑
The Paleo Keto Diet: A Fusion of Ancient Wisdom and Modern Science
The Paleo Keto Diet, a dynamic fusion of the Paleo and Ketogenic diets, is more than just a fad – it’s a lifestyle shift towards a healthier and potentially more vibrant you. As experts at Keto Paleo Recipes™, specializing in plant-based approaches, we’re here to break down this powerful dietary combination and guide you on your journey to optimal wellness. 💪
At its core, this approach draws inspiration from our Paleolithic ancestors’ eating habits, emphasizing whole, unprocessed foods while eliminating grains, legumes, and processed sugars. Simultaneously, it incorporates the principles of the ketogenic diet, a low-carb, high-fat approach that encourages your body to enter a metabolic state known as ketosis. This metabolic shift, as highlighted in a study published in the Journal of Clinical Endocrinology & Metabolism, can lead to numerous health benefits, including weight loss, improved blood sugar control, and increased energy levels.
What sets the Paleo Keto Diet apart is its unique ability to address the limitations of both parent diets. While the Paleo Diet can sometimes be too high in carbs for those seeking rapid weight loss or to manage conditions like diabetes, the traditional Keto Diet might seem overly restrictive for some, completely eliminating food groups like legumes and starchy vegetables. The Paleo Keto Diet strikes a balance, offering a sustainable and enjoyable way to reap the benefits of both worlds.
Ready to delve deeper into the world of Paleo Keto? Check out our article on Paleo vs. Keto for Weight Loss: Which Diet Is YOUR Ticket to Success? 2024 🏆 for a comprehensive comparison of these two popular diets.
Paleo Keto Diet: The Foundation of Your Food Choices
Let’s dive into the building blocks of the Paleo Keto Diet: what to load up on and what to bid farewell to! 👋
Foods to Embrace:
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Meat and Poultry: Opt for grass-fed, pasture-raised options whenever possible to maximize nutrient density and minimize exposure to antibiotics and hormones – think juicy steaks, flavorful chicken thighs, and succulent lamb chops!
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Fish and Seafood: Embrace the bounty of the sea with fatty fish like salmon, mackerel, and sardines, which are brimming with omega-3 fatty acids, vital for heart and brain health.
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Vegetables (Low-Carb Focus): Load up on non-starchy vegetables like leafy greens, broccoli, cauliflower, asparagus, Brussels sprouts, and zucchini – they’re packed with fiber, vitamins, and minerals while being low in carbohydrates.
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Fruits (Limited Quantities): Enjoy low-sugar fruits like berries (strawberries, blueberries, raspberries), avocados (yes, they’re technically a fruit!), and lemons and limes for a zesty twist.
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Nuts and Seeds: Snack smart with almonds, walnuts, macadamia nuts, chia seeds, and flax seeds – they provide healthy fats, protein, and fiber.
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Healthy Fats: Avocado oil, olive oil, coconut oil, ghee, and grass-fed butter are your go-to cooking fats, adding flavor and supporting satiety.
Foods to Bid Farewell to:
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Grains: Say goodbye to bread, pasta, rice, quinoa, and other grains, which are high in carbohydrates and can spike blood sugar levels.
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Legumes: Beans, lentils, and peanuts are off the menu as they contain lectins and phytates, which can interfere with nutrient absorption.
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Dairy (Except Limited Full-Fat): Most dairy products are avoided, except for occasional indulgences in full-fat, unsweetened yogurt or cheese.
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Processed Foods and Sugars: Steer clear of processed snacks, sugary drinks, and artificial sweeteners, which provide minimal nutritional value and can sabotage your health goals.
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Vegetable Oils: Canola oil, soybean oil, and other refined vegetable oils are inflammatory and best avoided.
Ready to explore delicious and satisfying Paleo Keto meal ideas? Discover tantalizing recipes in our Keto-Paleo Dinners category.
The Power of Fats: Your New Best Friend on the Paleo Keto Diet
Ditch the low-fat dogma of the past – fat is your ally on the Paleo Keto Diet, providing sustained energy, promoting satiety, and supporting overall well-being!
Here’s why fats are essential:
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Fuel for Ketosis: When you severely restrict carbohydrates, your body needs an alternative energy source – enter fat! In ketosis, your body efficiently burns fat for fuel instead of relying on glucose from carbohydrates.
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Hormonal Harmony: Fats are crucial for producing hormones that regulate everything from mood and sleep to metabolism and reproduction.
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Brainpower Boost: Your brain thrives on healthy fats! Omega-3 fatty acids, particularly DHA and EPA, are essential for cognitive function, memory, and mood regulation.
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Nutrient Absorption Powerhouse: Fat-soluble vitamins (A, D, E, and K) require fat for proper absorption.
Embrace these healthy fat sources:
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Avocados: Creamy, versatile, and packed with heart-healthy monounsaturated fats, avocados are a Paleo Keto staple.
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Olive Oil: Rich in antioxidants and monounsaturated fats, olive oil is a culinary superstar for dressings, dips, and drizzles.
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Nuts and Seeds: From almonds and walnuts to chia seeds and flax seeds, these nutritional powerhouses provide a satisfying crunch and a dose of healthy fats.
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Fatty Fish: Salmon, mackerel, sardines, and herring are brimming with omega-3 fatty acids, supporting brain health and reducing inflammation.
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Coconut Oil: This tropical oil is rich in medium-chain triglycerides (MCTs), easily digested fats that can provide a quick energy boost.
Incorporate these healthy fats into your meals and snacks to stay satisfied, fuel your body, and thrive on the Paleo Keto Diet.
Ready to explore the science behind the ketogenic diet? Our Ketogenic Science category provides in-depth information and insights.
Paleo Keto Diet: The Protein Powerhouse
Protein plays a vital role in the Paleo Keto Diet, supporting muscle growth, repairing tissues, and keeping you feeling full and energized! 💪
But hold on – it’s about quality and quantity. Too much protein can kick you out of ketosis. Why? Well, when you consume excess protein, your body can convert some of it into glucose through a process called gluconeogenesis, potentially interfering with your ketogenic state.
Here’s why protein is key on the Paleo Keto Diet:
- Muscle Maintenance and Growth: Protein provides the building blocks (amino acids) your body needs to maintain and repair muscle tissue, especially important as you age or engage in regular exercise.
- Appetite Control: Protein helps you feel fuller for longer, reducing cravings and supporting your weight management goals.
- Metabolic Boost: Digesting protein requires more energy than digesting carbohydrates or fats, leading to a slight increase in calorie expenditure.
Choose these protein sources wisely:
- Grass-Fed Meat and Poultry: Beef, chicken, turkey, lamb, and bison are excellent sources of complete protein, meaning they provide all the essential amino acids your body needs.
- Wild-Caught Fish and Seafood: Salmon, tuna, shrimp, and shellfish not only deliver high-quality protein but also provide heart-healthy omega-3 fatty acids.
- Eggs: Nature’s protein powerhouse, eggs offer a complete protein source and are packed with essential nutrients.
Tips for Incorporating Protein:
- Portion Control: Aim for a moderate protein intake – not too high, not too low – to support ketosis.
- Prioritize Protein at Every Meal: Include a source of protein at breakfast, lunch, and dinner to promote satiety and support muscle protein synthesis.
- Combine Protein with Healthy Fats: Pairing protein with healthy fats helps slow down digestion, keeping you feeling fuller for longer.
Ready to kickstart your day the Paleo Keto way? Explore protein-packed breakfast ideas in our Keto-Paleo Breakfasts category.
Conclusion
The Paleo Keto Diet isn’t just about restriction – it’s about embracing a vibrant and fulfilling way of eating that nourishes your body and mind. 🍎🌿 By embracing the principles we’ve explored, you’ll be well on your way to achieving sustainable energy levels, balancing your blood sugar, and potentially unlocking a healthier you. 🎉
Remember, consistency is key! As we’ve mentioned, listen to your body and adapt the Paleo Keto Diet to your individual needs and preferences. Don’t hesitate to seek guidance from a healthcare professional for personalized advice and support.
Recommended Links
Our team at Keto Paleo Recipes™ is passionate about sharing knowledge and resources for your dietary journey. Here are some helpful links and books to expand your understanding of this powerful dietary approach.
👉 Shop Paleo Keto Essentials:
- Grass-Fed Beef: Amazon | Walmart
- Wild-Caught Salmon: Amazon | Instacart
- Avocado Oil: Amazon | Walmart
- Olive Oil: Amazon | Walmart
- Coconut Oil: Amazon | Walmart | Trader Joe’s
- Ghee: Amazon | Walmart | Instacart
Recommended Paleo Keto Books:
- The Paleo Keto Diet: Amazon
FAQ
What foods are paleo keto?
The Paleo Keto Diet focuses on whole, unprocessed foods that align with both the Paleo and Keto principles. Here’s are some common food groups:
- Meat and Poultry: Grass-fed beef, chicken, turkey, lamb, bison, and wild game
- Seafood: Fatty fish like salmon, mackerel, and sardines, as well as other types of fish and shellfish
- Eggs: Pasture-raised eggs are a great source of protein and nutrients.
- Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, asparagus, Brussels sprouts, zucchini, and other non-starchy vegetables
- Fruits (Limited): Berries, avocados, lemons, and limes
- Nuts and Seeds: Almonds, walnuts, macadamia nuts, chia seeds, and flax seeds
- Healthy Fats: Avocado oil, olive oil, coconut oil, ghee, and grass-fed butter
To provide a detailed breakdown, let’s go through the most popular categories:
How about poultry?
On the Paleo Keto Diet, poultry, like chicken and turkey, are welcomed additions. However, choose pasture-raised options whenever possible to maximize nutritional value and minimize exposure to antibiotics and hormones.
Can I eat beef on the Paleo Keto diet?
Yes, beef is a fantastic source of protein and healthy fats on the Paleo Keto Diet. However, grass-fed beef is a much healthier choice, providing more nutrients and a richer flavor than conventional beef.
Are dairy products okay on Paleo Keto?
While the traditional Paleo Diet eliminates all dairy, the Paleo Keto Diet can include some full-fat dairy products in moderation. This means occasional indulgences in full-fat unsweetened yogurt or cheese are acceptable. However, it’s crucial to monitor your intake and ensure it aligns with your overall carbohydrate goals.
Read more about “Can You Be Keto AND Paleo? The Surprising Truth About This Powerful Diet Combo 🤯 …”
Is there a diet that combines keto and paleo?
Yes! The Paleo Keto Diet, also sometimes called the “Paleolithic Ketogenic Diet,” combines the best aspects of both the Paleo and Ketogenic diets. It emphasizes whole, unprocessed foods while severely restricting carbohydrates to induce ketosis.
What is a paleolithic ketogenic diet?
The Paleolithic Ketogenic Diet (PKD), or Paleo Keto Diet, is a combination of the Paleo and Ketogenic diets, focusing on whole, unprocessed foods while restricting carbohydrates.
Read more about “Paleo vs. Keto for Weight Loss: Which Diet Is YOUR Ticket to Success? … 🏆”
What carbs can you eat on paleo?
The Paleo Diet allows for some carbohydrates, primarily from non-starchy vegetables and fruits. However, the Paleo Keto Diet significantly restricts carbohydrates to induce ketosis. On Paleo Keto, you can enjoy limited quantities of low-sugar fruits like berries and avocados.
Remember, this FAQ section is not intended to provide medical advice. Consult a healthcare professional for personalized guidance.
Read more about “What carbs can you eat on paleo? “