Keto Paleo Diet | Why We Should Do This and Foods to Eat
Whether you're trying to slim down or manage health conditions, keto paleo diet can be a better choice. Unlike other fad or trendy meal plans, it's easier to sustain long-term, so you can make it a part of your lifestyle.
Here's everything you need to know about keto paleo to help you on your journey to optimal health.
The Ultimate Guide to Keto Paleo Diet
What Is Keto Diet?
Many cells in our body normally use glucose for energy. Glucose is a sugar that comes from carbohydrates.
However, if you're on a keto diet, your body concentrates on burning fat, rather than carbohydrates. The fats now become your new energy source.
A keto diet consists of:
- Fat: 55-60%
- Protein: 30-35%
- Carbs: 5-10%
As you can notice, the keto diet is about consuming lots of fats, moderate proteins, and a bit of carbohydrate. The objective of this macronutrient distribution is to trigger a fat-burning metabolism in your body.
What Is Paleo Diet?
Paleo diet is also referred to as Paleolithic, hunter-gatherer, caveman, or Stone Age diet. It imitates the foods of our ancestors who lived millions of years ago in a pre-agricultural society.
There are different versions of the paleo diet. This is because the foods of Paleolithic humans were based on the available resources in their area and on what they could hunt and gather. For instance, those who stayed near bodies of water had more seafood compared with those who were in grasslands.
Despite these differences, the paleo diet usually comprises of:
- Fat: 40%
- Protein: 30%
- Carbohydrates: 30%
One of the theories behind the paleo diet is that modern food processing and technology have changed our eating patterns. And our body has been unable to adapt to these changes. This is what gives rise to modern-day diseases, such as diabetes and obesity. Therefore, if you modify your eating habits to copy that of early humans, you can restore your body's natural functions.
What Is Keto Paleo Diet?
If you can't decide who the winner is between keto and paleo, worry not, as you can integrate both approaches. With keto paleo, you can get the best of both worlds.
The Keto Paleo diet is a combination of ketogenic, which is a low-carb high-fat diet, and paleo, which mimics the primal eating habits of our predecessors. It concentrates on animal protein, unrefined foods, low carbs, and healthy fat intake.
What Can You Eat on a Keto Paleo Diet?
1. Fruits and Veggies
When you're on keto paleo, you want your meals to be filled with unprocessed or whole foods. Therefore, a huge chunk of your diet must contain fruits and vegetables.
Fruits are a source of carbohydrates. But with the right choice, you can still enjoy some fruits that are keto paleo-friendly:
- Berries such as strawberries, blueberries, blackberries, and raspberries
When it comes to vegetables, keep in mind to eat only those that are non-starchy and those that grow above ground.
The following veggies are low in carbohydrates:
- Brussels sprouts
- Bok choy
- Butternut squash
2. Healthy Fats
The Keto Paleo diet gives emphasis on fat. This is the foundation of all its meal plans.
Here are some healthy, unrefined fats that you can consume while on a keto paleo diet. Apply them generously when preparing your meals:
- Clarified butter or ghee
- Duck fat
- Beef fat or tallow
- Pork fat or lard
- Camel hump fat
- Olive oil
- Coconut oil
- Avocado oil
- Macadamia oil
3. Nuts and Seeds
Nuts and seeds are packed with protein, healthy fats, and fiber, making them ideal for the keto paleo diet.
You can incorporate the following items into your diet since they have a low amount of carbohydrates:
- Brazil nuts
- Macadamia nuts
- Sunflower seeds
- Chia seeds
- Flax seeds
- Pumpkin seeds
Luckily, you can eat almost all meat and seafood on a keto paleo diet.
As much as possible, choose grass-fed meat over grain-fed animals. Not only are pasture-raised animals more nutritious, but they also contain more omega-3 fatty acids, which are good for your heart.
Here are the types of protein you can add to your meals:
Be careful with marinated and cured meats, as they might have added sugar.
Tip: If you work out frequently, be sure to eat sufficient protein to help in your muscle growth and repair.
Eggs are one of the healthiest, most affordable, and most versatile foods you can buy. Don't separate the yolks from the whites, as they're the portion of the egg filled with nutritional value and healthy fats.
Tip: Choose cage-free and organic eggs. They're richer in omega-3 fatty acids compared with eggs from chickens raised indoors.
What's Not Allowed on Keto Paleo?
To fully reap the benefits of the keto paleo diet, avoid the following foods that are filled with carbohydrates and sugar:
- Chocolate bars
Why Is Keto Paleo Good for You?
1. Helps You Lose Weight
With keto paleo, you don't have to deprive yourself of food just to drop those fats. This is because, with this diet, your body burns stored fat for energy, and this includes your body fat.
Another reason is that high consumption of fat typically causes a reduction in hunger and suppression of appetite. You'll feel that you don't get hungry in between meals. This makes keto paleo an effective plan for losing weight.
2. Helps You Manage Your Blood Sugar
When you consume carbohydrates, your body changes them into glucose. That glucose travels through your blood, then enters your cells, to be used for energy.
If you lessen your carb consumption, which is the goal of keto paleo, your blood sugar levels decrease. This is beneficial especially for individuals with types 1 and 2 diabetes.
In fact, a study was conducted on an obese woman with high blood pressure and type 2 diabetes. Keto paleo successfully treated the patient's metabolic syndrome. Results also showed an improvement in her sugar levels.
3. Lowers Your Blood Pressure
Reducing your carbohydrate intake can lower your blood pressure. Therefore, keto paleo, which is a low-carb diet, can help manage your blood pressure without medication.
4. Relieves Heartburn
Do you feel a burning sensation or discomfort in your stomach that rises to your chest and neck? If so, you might be experiencing heartburn.
Heartburn is a symptom of acid reflux, which is a condition wherein your stomach acid goes up to your throat. This is usually due to your carb intake. So cutting back on carbs can prevent those sharp and squeezing chest pains from happening again.
5. Keeps You Mentally Sharp
A diet that's rich in sugar can contribute to migraine attacks and neurological disorders. And since keto paleo gets rid of sugar, it won't only help relieve headaches, it can also prevent Alzheimer's disease.
Additionally, keto paleo can enhance your focus and concentration. It also lessens your tendency to space out or to get confused, leading to a clear state of mind.
Here’s an instructographic guide. Don’t forget to download, save, or share this handy instructographic for reference:
Here are easy-to-make keto and paleo recipes by Kayla Chandler:
Keto paleo is a safe and effective way to lose weight and treat certain conditions. But following this diet might require you to do some changes in your eating habits.
In the beginning, you may find it hard to ignore sweets and increase fat consumption. But eventually, your body will adapt to the process, and you'll start to notice its positive effects.
Have you tried the ketogenic paleo diet? What are its effects on you? Please share your experience with us in the comment section below!
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