Paleo Ketogenic Diet Food List
Introduction
The Paleo Ketogenic Diet combines the principles of ancestral eating with modern metabolic science. This approach aims to improve health by focusing on nutrient-dense, whole foods while promoting a state of nutritional ketosis.
I’ve seen firsthand how this dietary strategy can transform lives, but it’s not without its challenges.
Let’s explore the ins and outs of this powerful nutritional tool.
Understanding the Paleo Ketogenic Framework
The Paleolithic Foundation
The Paleolithic aspect of this diet draws inspiration from our hunter-gatherer ancestors. It emphasizes consuming foods that would have been available before the advent of agriculture.
This includes:
- Meats from grass-fed animals
- Wild-caught fish and seafood
- Vegetables, especially leafy greens and those low in starch
- Fruits in moderation, primarily berries
- Nuts and seeds
- Healthy fats from sources like avocados, coconuts, and olives
The Paleo approach eliminates:
- Grains and legumes
- Processed foods and refined sugars
- Most dairy products
- Industrial seed oils
The Ketogenic Component
The ketogenic aspect of this diet focuses on inducing and maintaining a state of nutritional ketosis. This metabolic state occurs when the body primarily burns fat for fuel instead of carbohydrates.
To achieve this, the diet typically consists of:
- 70-75% of calories from fat
- 20-25% of calories from protein
- 5-10% of calories from carbohydrates
This macronutrient ratio encourages the body to produce ketones, which serve as an choice fuel source for the brain and body.
Benefits of the Paleo Ketogenic Approach
Metabolic Flexibility
By alternating between glucose and ketones for fuel, the body becomes more metabolically flexible. This can lead to improved energy levels and enhanced fat-burning capabilities.
Inflammation Reduction
Many people report decreased inflammation when following this diet. The elimination of processed foods and focus on nutrient-dense options may contribute to this effect.
Blood Sugar Stabilization
The low-carb nature of this diet can help stabilize blood sugar levels, potentially benefiting those with insulin resistance or type 2 diabetes.
Cognitive Function
Some people experience improved mental clarity and focus when in a state of nutritional ketosis. The brain efficiently uses ketones for fuel, which may contribute to these cognitive benefits.
Weight Management
The combination of nutrient-dense foods and improved metabolic function often leads to easier weight management for many followers of this diet.
Implementing the Paleo Ketogenic Diet
Step 1: Clean Out Your Pantry
The first step in transitioning to a Paleo Ketogenic diet involves removing non-compliant foods from your kitchen. This includes:
- Grains (wheat, rice, oats, corn)
- Legumes (beans, lentils, peanuts)
- Processed snacks and sweets
- Sugary condiments and sauces
- Vegetable oils (canola, soybean, corn)
- Most dairy products
Step 2: Stock Up on Essentials
Replace the removed items with Paleo Ketogenic staples:
- Grass-fed meats (beef, lamb, pork)
- Pasture-raised poultry and eggs
- Wild-caught fish and seafood
- Low-carb vegetables (leafy greens, broccoli, cauliflower, zucchini)
- Healthy fats (avocado, coconut oil, olive oil, ghee)
- Nuts and seeds in moderation
- Berries for occasional treats
Step 3: Plan Your Meals
Meal planning becomes crucial when following a Paleo Ketogenic diet. Here’s a sample day:
Breakfast: Scrambled eggs with spinach and avocado, cooked in coconut oil
Lunch: Grilled chicken salad with mixed greens, cucumber, and olive oil dressing
Dinner: Baked salmon with roasted Brussels sprouts and cauliflower rice
Snack: Handful of macadamia nuts or beef jerky
Step 4: Monitor Your Ketone Levels
To confirm you’re reaching nutritional ketosis, consider using one of these methods:
- Urine strips (least accurate but most affordable)
- Blood ketone meter (most accurate but needs finger pricks)
- Breath ketone analyzer (non-invasive but can be less reliable)
Aim for blood ketone levels between 0.5-3.0 mmol/L for nutritional ketosis.
Overcoming Common Challenges
The “Keto Flu”
As your body adapts to using ketones for fuel, you may experience temporary symptoms like fatigue, headaches, and irritability. To minimize these effects:
- Gradually reduce carbohydrates over several weeks
- Increase your intake of electrolytes (sodium, potassium, magnesium)
- Stay well-hydrated
- Get plenty of rest
Social Situations
Dining out or attending social gatherings can be tricky on a Paleo Ketogenic diet. Here are some strategies:
- Research restaurant menus in advance
- Eat a small meal before events where food options may be limited
- Bring a dish to share at potlucks or gatherings
- Focus on socializing as opposed to food
Nutrient Deficiencies
A well-planned Paleo Ketogenic diet can be nutritionally finish, but pay attention to these potential deficiencies:
- Vitamin D: Consider supplementation or increased sun exposure
- Magnesium: Eat plenty of leafy greens or consider a supplement
- Omega-3 fatty acids: Consume fatty fish regularly or supplement with high-quality fish oil
Fine-Tuning Your Approach
Carb Cycling
Some people benefit from strategically incorporating higher carb days, especially athletes or those with hormonal imbalances. This might involve eating 100-150g of carbs once or twice a week, typically from Paleo-friendly sources like sweet potatoes or fruit.
Intermittent Fasting
Many people combine the Paleo Ketogenic diet with intermittent fasting. Common approaches include:
- 16/8 method: Fast for 16 hours, eat within an 8-hour window
- 24-hour fasts: Once or twice a week
- 5:2 method: Eat normally for 5 days, restrict calories for 2 non-consecutive days
Targeted Ketogenic Diet (TKD)
Athletes or highly active people may benefit from consuming 15-30g of fast-acting carbs immediately before or after intense workouts. This can help fuel performance without significantly impacting ketosis.
Paleo Ketogenic Foods List
Proteins
- Grass-fed beef, lamb, and pork
- Pasture-raised chicken, turkey, and duck
- Wild-caught fish (salmon, sardines, mackerel)
- Organ meats (liver, heart, kidney)
- Eggs from pasture-raised chickens
- Game meats (venison, bison, elk)
Fats
- Avocado and avocado oil
- Coconut and coconut oil
- Olive oil (for cold use)
- Ghee (clarified butter)
- Lard from pasture-raised animals
- Tallow from grass-fed beef
- MCT oil
Low-Carb Vegetables
- Leafy greens (spinach, kale, arugula)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Zucchini and summer squash
- Asparagus
- Celery
- Cucumber
- Bell peppers
- Mushrooms
Nuts and Seeds (in moderation)
- Macadamia nuts
- Almonds
- Pecans
- Walnuts
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Flaxseeds
Fruits (limited quantities)
- Berries (strawberries, blueberries, raspberries)
- Avocado (technically a fruit)
- Olives
Herbs and Spices
- All fresh herbs (basil, cilantro, parsley)
- Dried spices (cumin, paprika, turmeric)
- Garlic
- Ginger
Beverages
- Water (still or sparkling)
- Herbal teas
- Black coffee
- Bone broth
Meal Ideas and Recipes
Breakfast Options
- Keto Breakfast Bowl
- Sautéed spinach and mushrooms
- Fried eggs
- Sliced avocado
- Crumbled bacon
- Coconut Flour Pancakes
- 1/4 cup coconut flour
- 4 eggs
- 1/4 cup coconut milk
- 1 tsp vanilla extract
- Pinch of salt
- Cook in coconut oil and top with a few berries
Lunch Ideas
- Tuna Salad Lettuce Wraps
- Canned tuna mixed with avocado mayo
- Diced celery and red onion
- Wrapped in large lettuce leaves
- Zucchini Noodle Bolognese
- Spiralized zucchini
- Ground beef cooked with tomatoes, garlic, and herbs
- Top with grated Parmesan if tolerated
Dinner Recipes
- Herb-Crusted Salmon
- Salmon fillet coated with almond flour, herbs, and spices
- Baked and served with roasted asparagus
- Cauliflower Rice Stir-Fry
- Riced cauliflower
- Diced chicken or shrimp
- Mixed vegetables (bell peppers, broccoli)
- Coconut aminos for flavor
Snack Options
- Beef jerky (sugar-free)
- Hard-boiled eggs
- Celery sticks with almond butter
- Pork rinds (check for clean ingredients)
- Olives
- Kale chips (homemade with olive oil and salt)
Tracking and Monitoring Progress
Food Journaling
Keeping a detailed food diary can help you:
- Ensure you’re hitting your macronutrient targets
- Identify any trigger foods that may be causing issues
- Track how different foods affect your energy and mood
Body Measurements
While the scale can be helpful, consider tracking other measurements:
- Waist circumference
- Body fat percentage (using calipers or a bioelectrical impedance scale)
- Progress photos
Bloodwork
Regular blood tests can provide valuable insights:
- Lipid panel (cholesterol, triglycerides)
- Fasting blood glucose and HbA1c
- Thyroid function
- Vitamin D levels
Potential Side Effects and How to Manage Them
Constipation
- Increase your intake of low-carb vegetables
- Stay well-hydrated
- Consider a magnesium supplement
Electrolyte Imbalances
- Add sea salt to your meals
- Consume electrolyte-rich foods (leafy greens, avocados)
- Consider an electrolyte supplement if needed
Bad Breath
- Practice good oral hygiene
- Stay hydrated
- Chew sugar-free gum (check ingredients for hidden carbs)
Hair Loss
- Ensure adequate protein intake
- Consider supplementing with biotin
- Address any potential nutrient deficiencies
Adapting the Diet for Special Populations
Athletes
- Increase overall calorie intake to support energy demands
- Consider implementing targeted carb intake around workouts
- Pay extra attention to electrolyte balance
Pregnant and Breastfeeding Women
- Consult with a healthcare provider before starting this diet
- Ensure adequate calorie and nutrient intake
- Consider a more moderate approach to carb restriction
Children and Teenagers
- This diet is generally not recommended for growing children without medical supervision
- Focus on nutrient-dense whole foods without strict macronutrient ratios
Individuals with Autoimmune Conditions
- Consider combining the Paleo Ketogenic approach with the Autoimmune Protocol (AIP)
- Eliminate extra foods like eggs, nuts, and nightshades
- Gradually reintroduce foods to identify triggers
Frequently Asked Questions
What is the difference between Paleo and Keto diets?
The Paleo diet focuses on eating foods our ancestors would have consumed, eliminating processed foods, grains, and legumes. The Ketogenic diet emphasizes high fat, moderate protein, and very low carbohydrate intake to induce ketosis.
The Paleo Ketogenic diet combines these approaches.
How long does it take to enter ketosis?
Most people enter ketosis within 2-4 days of restricting carbohydrates to 20-50g per day. However, becoming fully keto-adapted can take several weeks.
Can I eat dairy on a Paleo Ketogenic diet?
Strict Paleo diets typically exclude dairy. However, some people following a Paleo Ketogenic approach include high-fat dairy like butter or ghee if well-tolerated.
Is the Paleo Ketogenic diet safe for diabetics?
Many diabetics have found success with this dietary approach, but it’s crucial to work closely with a healthcare provider to watch blood sugar levels and adjust medications as needed.
How much weight can I expect to lose on this diet?
Weight loss varies greatly between people. Some people may experience rapid initial fat loss due to water loss, followed by a more gradual fat loss.
Consistency and adherence to the diet are key factors in long-term success.
Are there any foods that are both Paleo and Keto-friendly?
Yes, many foods fit both criteria. Examples include meats, fish, eggs, low-carb vegetables, nuts, seeds, and healthy fats like avocado and coconut oil.
Can I drink alcohol on a Paleo Ketogenic diet?
Most alcoholic beverages are not compatible with this diet due to their carb content and impact on ketosis. If you choose to drink, opt for clear spirits in moderation.
How do I know if I’m in ketosis?
Signs of ketosis include decreased hunger, increased energy, and mental clarity. However, the most accurate way to confirm ketosis is by testing blood ketone levels.
Is the Paleo Ketogenic diet suitable for vegetarians?
Following a Paleo Ketogenic diet as a vegetarian is challenging but not impossible. It needs careful planning to confirm adequate protein intake from plant-based sources while maintaining low carb intake.
Can the Paleo Ketogenic diet help with autoimmune conditions?
Many people with autoimmune conditions report improvements on this diet. The elimination of potentially inflammatory foods and focus on nutrient-dense options may contribute to these benefits.
Key Takeaways
- The Paleo Ketogenic diet combines ancestral eating patterns with modern ketogenic principles.
- Focus on high-quality animal proteins, healthy fats, and low-carb vegetables while eliminating grains, legumes, and processed foods.
- Expect an initial adaptation period as your body shifts to ketosis.
- Plan ahead to overcome social challenges and potential nutrient deficiencies.
- Monitor your progress through food journaling, body measurements, and regular bloodwork.
- Adapt the diet to your person needs and talk to healthcare professionals when necessary.
- Stay consistent and patient – sustainable health improvements take time.