The paleolithic (or paleo) diet is based on the food that is believed to be similar to the daily diet of cave people.

The theory is that the food cavemen and cavewomen survived on is good for health because it was what the human body was meant to eat.

Paleolithic diets are thought to be especially useful for people with diabetes, with possible benefits including

weight loss, increased

insulin sensitivity
and improved

heart health

You should speak to your doctor or dietitian if are you considering going paleo to evaluate whether the diet would be suitable for you.

What is a Paleo diet?

A well-formulated paleo diet typically resembles a

low-carb diet
The focus is on eating fresh foods and removing processed foods including dairy, starches and refined sugar.

A paleo diet will usually be:

• Lower in carbohydrate
• Higher in protein
• Moderate or higher in fat

Paleo diets are categorised into two groups of food: in and out. Pre-agricultural/animal foods such as red meat and fish are i, but Neolithic era foods such as grains and dairy are not. This cuts out a lot of the bad aspects of a Western diet.

Alcohol, dairy and

coffee
are generally rejected on the diet, but some people may choose to modify their diet to allow these foods on occasion. It depends how strict you wish to be.

A good intake of

non-starchy vegetables
is recommended when following the diet.

Read more about

foods to eat on a paleo diet

Why would someone eat a Paleo diet?

Many people who eat paleolithic diets are looking to return to their roots and

eat more healthily

Advocates argue that humans were able to live and thrive on the diet for 40,000 years and that modern lifestyle diseases could be prevented by returning to paleo foods.

People with diabetes can attain several benefits from the paleo diet, improving their health and reducing the risk of developing health complications in later life.

How does a paleo diet work?

How does a paleo diet work?
Because most foods and ingredients on the diet are low in carbohydrate, the need for insulin is reduced within the body. This can help to prevent insulin resistance and reduce the risk of developing health problems such as high blood glucose levels and

heart disease.

There are no fixed macronutrient ratios on a paleo diet, but paleo diet sources tend to agree that macros should be are around 20% carbs, 30% protein and 50% fat.

There is less need for strict portion control with paleo foods than there is for low-fat diets. However, be mindful not to over-indulge on foods such as fruit, nuts or excessive meat.

Benefits of a paleo diet

Weight loss is the most discernible early benefit of the paleo diet, which derives from eating low-carb, cutting out processed food and eating lots of vegetables.

Reduced body fat and increased muscle mass are other possible benefits of the diet as it is low-carb and relatively high protein.

Additional benefits include greater energy levels, improved heart health and less inflammation.

Read more about the

benefits of a paleo diet.

Paleo diet side effects

Because you have to exclude certain food groups on the paleo diet your body can take time to adapt. Some side effects can occur as a result, but these are not the same for everyone; some can experience no side effects at all.

Low-carb flu is a common side effect, which results due to lower carb intake. Initially some people can also experience fatigue and a lack of energy. This tends to disappear within a few days.

Read more about the

side effects of a paleo diet.

A major success of paleo keto diet studies has been the cessation of insulin in young people with type 1 diabetes. The safety of stopping medication is yet to be established in long-term studies, but the findings are exciting.

The practicalities of coming off diabetes medication on a paleo keto diet are unknown, though. This is because, so far, all studies have been conducted under strict medical supervision.

You should not come off medication that has been prescribed by your doctor unless you have their agreement.

Coming off diabetes medication

In case studies of

children with type 1 diabetes

, researchers have halted insulin treatment once blood glucose levels have normalised on the paleo keto diet. In some cases, children have gone for up to two years without needing insulin treatment.

Researchers have also shown the diet can help type 2 diabetes patients come off medication.


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Type 1 diabetes

Hungarian physician Dr Csaba Tóth says that insulin cessation is possible in children with type 1 diabetes because, once the paleo keto diet has been adopted, blood sugar levels normalise. Less food is eaten on the diet, and less insulin is required.

Further research is needed to determine how long insulin can be stopped for in children with type 1 diabetes.

Read more about paleo keto diets in children

Insulin cessation along with the paleo keto diet is not possible in the majority of patients with long-standing type 1 diabetes.

Type 2 diabetes

Tóth says the paleo keto diet, which is low-carb, works by tackling markers of type 2 diabetes – such as inflammation, obesity, elevated blood glucose and metabolic disorder – all at once.

Low-carb diets have for years demonstrated their efficacy in helping people with

type 2 diabetes

come off

medication

, and Tóth thinks going paleo keto enables medication cessation by treating all conditions associated with the metabolic syndrome as a whole.

He said: “A major problem is that patients with long-standing disease are excessively medicated because of an increase in the number of symptoms over time.

“In current medical practice each component of the metabolic syndrome is treated separately even though targeting one symptom by a drug may worsen another symptom also associated with the metabolic syndrome.”

Tóth says the paleo keto diet is particularly effective in treating type 2 diabetes because it leads to improvements in key markers of metabolic syndrome.

Pre-existing medications

Future research will have to address how people with diabetes can come off medication safely through the paleo keto diet.

So far, medication cessation has not been attempted outside of a clinical setting, and studies have not practically demonstrated how to ease out pre-existing medications.

This relates pertinently to insulin.

Insulin

management will require consideration and guidance to prevent

hypoglycemia

and tackle dose adjustments during ketosis.

Going against today’s medicine

The Hungarian researchers behind the paleo keto diet acknowledges that

scepticism exists

among healthcare professionals as to whether the diet could be as or more effective than medications (such as insulin) in certain people.

But a well-formulated paleo keto diet would likely lead to a reduced need for a variety of medications, including

sulphonylureas

and glinides.

Tóth told Diabetes.co.uk: “The amount we have to eat [on the diet] is about a third of what we do eat. This means that we would have to buy three times less than we would otherwise buy; there’s less packaging, we don’t buy processed food and we take less medicine.”

Moreover, he adds, reduced medication would ease the strain on healthcare services worldwide scrambling to prescribe people with tailored treatments.

“With the paleolithic ketogenic diet, this person no longer needs these medicines, so the medicine industry has to produce less medicine,” Tóth said.

Of course, scepticism from the medical community will remain while the diet is in its infancy. Future, long-term studies will be pivotal in assessing the diet’s potential for eliminating certain medicines.

Kristóf Orosz was diagnosed with type 1 diabetes at the age of 20 and swiftly put onto insulin injections and a diet of 250g daily carbohydrates.

But upon discovering the work of Hungarian physician Dr Csaba Tóth and his team’s research, Kristóf adopted a paleolithic ketogenic diet in 2014. He then went three years without needing

insulin injections

and his

blood glucose levels

remained within a normal range.

Kristóf eventually went back onto insulin injections after he relaxed his following of the diet. He spoke to Diabetes.co.uk when he was off insulin about how easy it was to adopt the paleo keto diet, why he feels “attacked” by his doctors, and whether he thinks his results make him an anomaly.

A paleo keto diet should not be adopted without medical supervision, and these findings have yet to be replicated in even small-scale studies.

Background

Q. Can you tell us a bit about yourself?

A. “My name is Kristóf Orosz. I’m aged 24 and from a small town near Debrece, Hungary.”

Q. What dietary information were you given when you were first diagnosed?

A. “I was put on a very strict diet of 250 grams carbohydrates, six meals a day. The diet even detailed when I could eat. It was important to keep my blood sugar levels stable so my doctors recommended less fruits, more starchy carbs like rice and potatoes. I was injecting insulin four times a day when I was recommended to go on a low-carbohydrate diet.”

Q. What medication were you taking when you were first diagnosed?

A. “I was given Humulin at first, a short-acting insulin, three times a day. I also received a long-acting insulin for nights. I can’t remember the exact units, but they were pretty big doses.”

Q. How did you first find out about the Paleo Keto diet?

A. “My mother found Dr Tóth’s book, Paleolithic Medicine, which she then bought. After reading it, we decided to try it, so we made an appointment with Dr Tóth and the Paleomedicina group.”

Q. How long have you been on the Paleo Keto diet?

A. “Since March 2014.”

Q. What’s your biggest motivation for using the paleo keto diet?

A. “To avoid diabetes complications. You can live a full life with type 1 diabetes using this diet, there are no big restrictions. I’m living my life like I used to before I was diagnosed.”

Day-to-day life on the paleo keto diet

Q. What does an average day look like in terms of the food you are eating?

A. “Thankfully my days are very varied. I do a lot of physical work. It’s important that my fat intake and fat-to-protein ratio are well-controlled so that I have energy. I mostly eat eggs, bacon and sausages for breakfast. For lunch I often eat a bowl of broth, and for dinner I’ll eat stew and eggs.”

Q. Is the Paleo Keto diet restrictive?

A. “Not at all. I’ve always liked eating healthy meals and I know that animal products, except for milk, don’t have any disadvantages. I don’t think it’s restrictive, it’s very comfortable for me.”

Q. How does your diet impact being active and doing sports?

A. “It’s influenced it in a very good way, I have much more energy than my friends and sport partners who are eating carbohydrates, and my overall fitness is better.”

Medication requirements

Q. What medication do you take now?

A. “I don’t take any medication now. I eat pork liver and bone marrow to supplement my diet with vitamins.”

Q. Do you still test your blood?

A. “I do, but not regularly. Usually twice a day: in the morning and before bed. Sometimes two hours after eating I test too, similarly to when I was using insulin. Fortunately my results are significantly better. I am no longer afraid of my blood glucose levels fluctuating.”

Paleo keto diet challenges

Q. Was the paleo keto diet hard to get used to?

A. “Initially it was difficult because I wasn’t used to eating so much fat and protein. But it’s gotten much easier.”

Q. What’s the hardest part about following the paleo keto diet?

A. “At first the hardest part was to believe it and understand it. The diet tells you to do the opposite of what regular western medicine tells you to do. However, after seeing the results it’s not hard at all.”

Q. Is the paleo keto hard to follow when socialising – being with friends and family?

A. “Not really, but initially I did find carbohydrates and sweets appealing! I eat like I do every day even when I’m invited to a friend’s house. My friends know about my diet and they prepare food accordingly.”

Reaction from healthcare professionals

Q. What have other healthcare professionals said about your dietary choices?

A. “I feel attacked by my doctors. They don’t see the positive effects. They’re hopeful and interested but they don’t agree with it. They are, however, curious to see what will happen.”

Q. What do they say about your progress?

A. “I still go to consultations regularly like I used to, not just to Dr. Tóth, but to my GP, internist and ophthalmologist. My internist is not happy about my high levels of cholesterol and the high protein intake. They are trying to convince me to use insulin again, but I don’t want to because I am feeling much better overall than before.”

Reaction to the paleo keto diet

Q. What tips would you recommend for following the paleo keto diet?

A. “Well, the most important thing is to believe in it. Eat more fat and less protein and keep the right ratio. Also, regular consultation and cooperation with the doctors is important.”

Q. What would you say to other people with type 1 diabetes who’re interested in the diet?

A. “They should try it and compare the differences. Also, people who are in the honeymoon period just after diagnosis should try it. They will still have some functioning beta cells, so they should try this diet immediately because after some time beta cells won’t regenerate.”

Q. Do you think you’re a miracle; an anomaly? Or do you think other people can do this as well?

A. “I don’t think I’m different. I think anyone can do this with motivation. I was experiencing some negative symptoms with insulin like distension and worsening vision; not feeling well, changing moods. If someone is motivated, this diet is easy to follow.”

“I am also glad that I don’t take medications and I don’t eat food with preservatives. I don’t think I’m special, I have motivation, I know why I am doing the diet. Anyone can do it if they’re motivated. I recommend it.”

There is scepticism within the medical community regarding the paleolithic ketogenic diet. Some scientists aren’t convinced that replacing insulin treatment with a diet is responsible, yet alone an effective treatment.

Hungarian physician Dr Csaba Tóth says he has been ostracised as a result of his findings. While the paleo keto diet has been shown to have the potential to stop the autoimmune process in

new-onset type 1 diabetes, he describes his peers as “sceptical” and “very distant”.

“The main reason for this [distance] is that stating that a diabetic can have a long life without insulin and that this disease could be reversed goes against today’s medicine,” Tóth said.

“But mostly they don’t even know about this opportunity. If a patient with type 1 diabetes wants to use the paleolithic ketogenic diet and seeks help from a diabetologist he will be refused because the diabetologist doesn’t know how and whether the diet works.

Tóth remains optimistic that clinical consensus regarding the paleo keto diet change, especially when further results are published and patients continue to demonstrate improved health outcomes.

• Read more about the
  
  medical reaction to the paleo keto diet

The paleolithic ketogenic diet is an innovative new diet that is having remarkable outcomes in new-onset type 1 diabetes.

These benefits include improved blood glucose levels and even being able to come off insulin in some cases, as well as lowering inflammation thus preventing long-term complications.

Read the case studies below from healthcare professions and patients who have experienced the paleo keto diet and why they believe it is such an exciting diabetes treatment.

Kristóf Orosz

“I think anyone can do this with motivation. I was experiencing some negative symptoms with insulin like distension and worsening vision, not feeling well, changing moods. If someone is motivated, this diet is easy to follow. I am also glad that I don’t take medication and I don’t eat food with preservatives.”

Read more on

Kristóf Orosz

24 months without insulin

A nine-year-old boy with type 1 diabetes went 24 months without insulin after adopting the paleo keto diet. Dr. Csaba Tóth believes the diet resulted in a halting of the autoimmune response which destroys the insulin producing cells in the body.

Read more about

the boy who went without insulin for 24 months

Treating metabolic syndrome

A 2015 case study monitored the effects of the paleo keto diet on an obese woman with type 2 diabetes and hypertension. The diet helped her to improve her HbA1c, cholesterol and triglyceride levels and come off the eight medications she had been taking. The woman has been free of side effects for the four-and-a-half years she has spent on the diet.


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Where it all began

It is thought the first case study of a paleo keto diet occurred in 1930. In a year-long study, two researchers, Walter S. McClellan and Eugene F. Du Bois, ate only animal fat and meat for a year without experiencing any adverse health effects.


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The most noteworthy studies into the paleolithic ketogenic diet have focused on children and adolescents with type 1 diabetes.

Hungarian scientists, Dr Csaba Tóth and Zsofia Clemens, from Paleomedicina Hungary, have reported successful results from children with

new-onset type 1 diabetes
who have adopted the paleo keto diet.

These benefits include reduced inflammation and the preservation of insulin-producing cells, which led to the cessation of insulin injections for several months, even years.

Research into the paleo keto diet is limited to case studies where the subjects were medically supervised throughout. The diet remains new, even among medical circles. Animal meat-fat based diets have, however, been followed by children and later life-long in adults in traditional foraging societies without any side effects.

Consequently there is insufficient evidence to suggest that a paleo keto diet could be recommended for children.

You should consult your

healthcare professional
if you wish to investigate how a paleo keto diet would affect your child. A paleo keto diet should never be used as a replacement for

insulin injections
without professional medical guidance.

Can paleo keto diets restore insulin production?

One of Tóth and Clemens’ first case studies investigating the paleo keto diet in a child with type 1 diabetes was published in 2014.


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A 19-year-old male with newly diagnosed type 1 diabetes was studied, having previously begun an insulin regime and prescribed a

high-carbohydrate diet
Twenty days later, he adopted the paleo keto diet and ceased insulin injections.

“Strict adherence to the diet resulted in normal glucose levels and a more than three-fold elevation of C-peptide level indicating restored insulin production,” wrote Tóth and Clemens.

C-peptide is released by the pancreas with insulin and is used to measure how much insulin is naturally produced when a person is also taking doses of insulin (by injection or pump).

They hypothesised this increase in C-peptide levels occurred because the diet reversed the autoimmune process in which insulin-producing cells are destroyed in newly-diagnosed type 1 diabetes patients.

The, in 2015, the paleo keto diet received mainstream news coverage. Tóth and Clemens reported a nine-year-old boy with new-onset type 1 diabetes

came off insulin injections for 24 months
upon adopting the diet.


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Tóth insisted that this was not a

honeymoon period
He argued that it was the diet that stopped the boy’s insulin cells from decaying, leading to normal blood sugar levels without any side effects.

After two years the boy stopped the diet and therefore required insulin injections.However, the findings are still remarkable.

Should my child go onto a paleo keto diet?

These case studies show that the paleo keto diet could be tremendously beneficial for children with new-onset type 1 diabetes.

While new-onset type 1 diabetes patients were able to come off

insulin injections
upon adopting the diet, the researchers do not believe this will be the case among adults and even adolescents with long-standing diabetes.

In this group, they say the diet will only lead to health improvements when used as an adjunct to insulin injections, but note it could still have benefits for blood sugar regulation and avoiding

diabetes-related complications

Consult with your doctor

Due to the intense medical supervision the children in these cases were under, they were kept safe throughout and their health markers were regularly monitored.

This will not be practical for the majority of parents, and it is essential to discuss the diet with your child’s doctor if you believe it is something you wish to pursue.

Read more about

Precautions with a Paleo Keto diet

The paleo keto diet involves a number of dietary restrictions and therefore there are precautions that should be taken.

Whilst there are no long-term clinical studies specifically into the paleo keto diet, it is based on a natural way of eating that humans have followed for thousands of years.

You need to inform your doctor if you are planning on adopting a paleo keto diet.

Blood glucose levels

The paleo keto diet helps to lower your blood glucose levels, which is due to decreased carbohydrate consumption.

It is therefore important for people susceptible to

hypoglycemia
(those taking insulin, sulphonylureas or glinides) to vigilantly monitor blood sugar levels and look out for hypo symptoms.

Your doctor can help you manage your medication if you are experiencing hypos on the diet.

Ketoacidosis

The paleo keto diet can help people on insulin to lower their doses but this must be done with a lot of care to prevent

diabetic ketoacidosis
(DKA). DKA is a dangerous condition that can occur if people have too little

insulin
in their body.

The aim of the diet is to induce ketosis, which does not itself predispose DKA, but DKA can emerge on any diet if too little insulin is produced or given.

The risk of DKA is generally low providing your doctor has explained how to safely lower your insulin doses, but it is important to be aware of DKA symptoms nonetheless.

Blood pressure

The paleo keto diet can also lower blood pressure. People taking blood pressure medication should be aware of

low blood pressure symptoms
once they adopt the diet.

If your blood pressure is going too low, you should see your doctor who may decide to take you off your medication.

Minimising side effects

Side effects from the paleo keto diet have only been reported in the short-term, but there are ways to minimise their impact.

Keto-flu

Keto-flu is a collective term to describe the side effects of low-carbohydrate diets including the paleo keto diet. This occurs when the body starts adapting to using ketones for fuel rather than glucose. It can lead to symptoms such as dizziness and fatigue, but these normally disappear after a few days.

Increased cravings

Going paleo keto can cause your energy levels to drop during keto-adaptio, but this should pass within a few days. Your energy levels will usually improve within a week or so.

Read more about

foods to eat on a paleo keto diet

Low energy levels

Going paleo keto can cause your energy levels to drop during keto-adaptio, but this should pass within a few days. Your energy levels will usually improve within a week or so.

Who should not be on a paleo keto diet?

You’ll need to undergo a health screening to assess if your health or medication might mean the diet is inappropriate for you.

According to Dr Csaba Tóth, clinical experience shows that pregnant and breastfeeding women can also adopt the diet, but they should consult their health team.

Only those who are experienced at managing diet alongside diabetes should consider the paleo keto diet. The diet is new within medical research and is not advised for someone new to diabetes management.

Scientists investigating the paleolithic ketogenic diet believe it could yield significant health benefits for adults with diabetes.

Research is at a very embryonic stage: most studies have involved children with

new-onset type 1 diabetes
Published case studies in adults include patients with type 2 diabetes, Crohn’s disease, cancer and Gilbert’s syndrome.

The reported benefits of a paleo keto diet include improved

blood glucose levels
lower inflammation and delaying or even preventing of

diabetes-related complications

Given how new the paleo keto diet is within medical research, it is not a diet to embark on if you are new to dieting and/or managing diet alongside your diabetes. If you are considering adopting a paleo keto diet, you should first receive approval from your

healthcare professional

The paleo keto should not be used as a replacement for

insulin injections
under any circumstances.

Paleo keto diet and insulin injections

The salient finding from paleo keto diet research in children with new-onset type 1 diabetes is that the subjects were able to come off insulin injections – in one case,

for up to 24 months

But those with long-standing type 1 diabetes who adopt a paleo keto diet will not be able to come off insulin injections. This is because they have almost no

beta cells
remaining to produce insulin.

Hungarian scientist Dr Csaba Tóth explains: “It is important to emphasise […] that in those patients with long-standing T1DM beta cells might have exhausted and therefore there may be a need for insulin replacement.”

It is currently unknown whether adults with newly-diagnosed type 1 diabetes, or

LADA, will be able to achieve similar levels of insulin production, at least in the short-term, as the children involved in existing studies.

Moreover, there is insufficient research to suggest that adults with new-onset type 1 diabetes who are able to avoid insulin injections do so because to the diet, and not the

honeymoon period

But Tóth insists that there are benefits to be had for those with long-standing type 1 diabetes:

“In these cases, the Paleolithic ketogenic diet may be used as an adjunct in an attempt to likely prevent diabetic complications,” he said.

Paleo keto diet research and case studies

The earliest research into a diet resembling the paleo keto diet and its effects on adults is thought to have been published in 1930.


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In a year-long study assessing the value of a meat-based diet in Arctic Inuits, two researchers ate only animal fat and meat for a year without experiencing any adverse health effects.

Read more about the

history of the paleo keto diet

The idea behind a paleolithic ketogenic and its potential for treating diabetes has been developed by Tóth and colleagues at Paleomedicina Hungary, who are now building a body of research investigating the diet’s efficacy.

In a 2015 study Tóth and researcher Zsofia Clemens found the paleo keto diet successfully treated a 65-year-old obese woman with type 2 diabetes.

They wrote: “While on the diet the patient was able to discontinue eight medicines, lost weight, showed a continuous improvement in glucose parameters and her blood pressure normalised.”


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Between 2013 and 2017 Tóth and Clemens also reported on successful treatment of patients with Crohn’s disease, epilepsy (two cases), Gilbert’s syndromen, soft palate cancer


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and rectal cancer


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There is, otherwise, very little research into the effects of the paleo keto diet on adults.

You can visit our

Ketogenic diet
section for more information on how restricting carb intake affects adults with diabetes.

Should I adopt a paleo keto diet?

Tóth insists that

everyone would benefit from the paleo keto diet, including people with type 2 diabetes.

This, he says, is because the diet helps restore normal functioning of the body, regardless of how long a patient has had diabetes or what their blood glucose levels are.

He adds that the diet could be continued long-term, citing that Inuits and Eskimos have eaten a paleo keto diet for a long time without showing any health complications.

But Tóth acknowledges that the diet is relatively novel, with the medical community unconvinced about its reported effects.

“[Doctors] mostly don’t even know about this opportunity,” Tóth said. “If a patient with type 1 diabetes wants to use the paleolithic ketogenic diet and seeks help from a diabetologist he will be refused because the diabetologist doesn’t know how and whether the diet works.

“I’d tell other healthcare professionals to get experience with patients regarding this diet, and if the results are good then we have to support this diet. I think this will become more widespread in the near future.”

The paleo keto diet is based on animal fat and protein consumption. It combines aspects of the paleo diet, which emulates the foods of our ancestors, and the ketogenic diet, which is a very low-carbohydrate diet.

The paleo keto diet is based on animal fat and protein consumption. It combines aspects of the paleo diet, which emulates the foods of our ancestors, and the ketogenic diet, which is a very low-carbohydrate diet.

The focus is on eating nutritious, natural foods with much of the energy coming from animal products. Grains (bread, cereals) milk and other dairy products, vegetable oils, nightshades, refined sugars and processed foods are avoided.

Paleo keto diet plans

A paleo keto diet plan is very low in carbohydrate, moderate in protein and high in fat.

Only a handful of case studies exist where experience with the paleo keto diet has been published. The diet has been tested as a means of treating type 1 and type 2 diabetes and has shown significant potential.

Subjects have been instructed to eat a fat: protein ratio of around 2:1. Animal meat, fat, offal, and eggs make up the core of the diet. Vegetables and fruit are eaten too, but to a lesser extent. A small amount of honey might be allowed for sweetening.

Energy balance

The paleo keto diet provides more energy compared to a diet high in starchy carbohydrates, and also enables a more balanced supply of energy.

Carbohydrate

Patients are advised not to eat more than 30 grams of carbs per day initially. Lower plant food intake is recommended, while food can be sweetened with honey.

Protein

Fatty and red meats are encouraged over lean meats. Patients often eat beef steak, fried bacon and roasted ribs as core meals. Offal, such as bone marrow, liver and kidney, is advised to help maintain healthy vitamin levels.

Eggs are also recommended as part of meals.

Fat

Meats can be cooked and eaten with fried lard to ensure a fat:protein ratio of around 2:1 in grams. An adequate ratio of protein to fat is important; eating too much protein can prevent the development of ketosis.

Which foods are forbidden?

Different foods have been excluded depending on case studies. If your doctor permits you to adopt the diet then you will be likely be prescribed a bespoke list of foods to avoid.

The following foods have been forbidden in all diet plans:

• Artificial sweeteners
• Legumes
• Nightshades: potato, tomatoes, eggplant
• Dairy
• Vegetable/plant oil
• Starchy root vegetables: parsnips, beetroot

Diet plan examples

Paleo keto meals are meat heavy, especially in the first few months when carb allowance is no more than 30g per day.

Morning meal examples include:

• Slices of roasted liver, fried in lard
• Fried bacon and egg, with extra bacon grease

Evening meals include:

• Beef steak cooked in fat
• Roasted ribs with fried lard

The paleo keto diet has led to some remarkable benefits for some people with type 1 and type 2 diabetes, as well as other long-term health diseases.

The leading benefit for people with type 1 diabetes is the temporary cessation of insulin treatment. This is possible because ketogenic diets lower the body’s need to rely on insulin. However, stopping insulin treatment depends on whether or not residual insulin is produced in the body and may not be possible in those with long-standing type 1 diabetes.

Other benefits include reduced

hypoglycemia

, reduced risk of complications and improved energy levels.

The diet could also be effective for people with type 2 diabetes who may be able to reduce or come off medication. Going paleo keto has also yielded benefits in the treatment of health conditions such as epilepsy, Gilbert’s Syndrome and Crohn’s disease.

Larger studies will be required to see whether the paleo keto diet has specific benefits over a regular ketogenic diet.

The paleo keto is very new, even among medical circles, and changes to medication should only be done with your doctor’s support. So far only anecdotal evidence is available and the diet is yet to be run in long-term trials involving large numbers of people. Consult with your doctor whether the diet is appropriate before starting. Your doctor will be able to help you with any medication changes that may be required.

Coming off insulin

Ketogenic diets are effective at reducing the body’s need for insulin. People who have been relatively newly-diagnosed with type 1 diabetes have found that the paleo keto diet has helped them to come off insulin for an extended period of time.

In one study, a nine-year-old boy with type 1 diabetes who was treated with the paleo keto diet was able to come off

insulin

once his

blood sugar levels

lowered to normal. He didn’t experience any hypoglycemia, and he remained off insulin for 24 months.

Hungarian scientist Dr Csaba Tóth says remaining insulin-free for longer time periods can happen because the diet helps to preserve insulin-producing cells. He states, though, that critics have argued this is simply because of the

honeymoon period

Tóth adds that if patients loosen their diet they will lose the benefits, including being free from insulin.

For those with long-standing type 1 diabetes a complete cessation of insulin is not possible because they have almost no

beta cells

remaining to produce insulin. However, a reduction of insulin doses is possible in these cases too.

People with type 2 diabetes may also benefit from reduced insulin requirements which could involve coming off insulin or other diabetes medications.

As yet, all case studies where insulin has been stopped have been medically supervised throughout.

Reduced inflammation

Inflammation is a natural process in the body and helps to provide protectio, but if it doesn’t end then it can lead to tissue damage and increase the risk of health problems, including type 2 diabetes.

Eating a high intake of carbohydrate can heighten inflammation, as can eating certain additives in food. This is another benefit of the paleo keto diet: significantly limiting your consumption of carbohydrates and processed food may reduce inflammation in the body and consequently the risk of disease.


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Case studies suggest that the paleo keto diet is effective at reducing inflammation


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However, more rigorous research will be needed to confirm the benefits.

Researchers at Paleomedicinia in Hungary believe that the anti-inflammatory effects of the diet may be a crucial towards counteracting autoimmune responses of the body.

Lower blood sugar levels

The paleo keto diet has the ability to stabilise blood glucose levels in people with type 1 diabetes and

type 2 diabetes

A 2015 study testing the diet on an obese woman with type 2 diabetes and hypertension found that it helped her improve her glucose levels. She has been free of side effects for the four-and-a-half years she has spent on the diet.


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This was achieved because the paleo keto diet is very low in carbohydrate, the macronutrient that raises blood sugar the most.

People with diabetes who can reduce their blood sugar levels in the long-term can help reduce their risk of

complications

developing.

Preventing complications

The inflammation and blood glucose-lowering effects of the paleo keto diet are likely to reduce the chances of long-term diabetes complications developing.

Whilst the case studies available look promising, long-term evidence will be needed to see just how effective the diet is in this regard.

Improved satiety

A prominent component of the paleo keto diet is food reduction. Tóth says that after the first few weeks of adopting the diet, patients may be doing well with less food intake or eat just twice a day.

Decreasing the amount food eaten is possible because the diet can lead to more energy, which is already seen within the first few days of the diet. Sticking to this eating plan also reduces extreme hunger and cravings.

Reversing autoimmunity

Tóth and colleagues have demonstrated anecdotal evidence that the paleo keto diet could treat type 1 diabetes and other autoimmune diseases such as epilepsy, Gilbert’s Syndrome and Crohn’s disease.

“It seems that if one strictly adheres to the diet, the autoimmune process may halt,” said Tóth.

He adds, though, that for people with new-onset type 1 diabetes there is only one chance to restore insulin production.

“There will be no second chance once the autoimmune process has destroyed the beta cells. Thus it is important to intervene with the paleo keto diet as early as possible.”

Larger studies are required to confirm whether a paleo keto lifestyle can help to treat or even reverse autoimmune diseases.

The roots of the paleolithic ketogenic diet date back nearly 90 years, with an Arctic traveller who had a theory about an all-meat diet.

The traveller’s name was Vilhjalmur Stefansso, an anthropologist who was convinced that the Arctic Inuit’s fat and meat-based diet was not only healthy, but held significance for future dietary research.

Stefansson reported that the Inuit diet consisted of roughly 90 per cent meat and fish, with little

carbohydrate
He believed that if he too adopted the diet, he would not have any health problems.

A trip to the Arctic

Stefansson travelled to the Arctic a number of times with a team of explorers in the early 1900s and found that living off the land led to no adverse reactions. They bought their findings back to the US, and Stefansson agreed to a new trial.

This time the trial was a controlled experiment into the effects of an all-meat diet on the body, led by US researchers Walter S. McClellan and Eugene F. Du Bois.


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The year-long trial began in 1928 at Bellevue Hospital New York, where Stefansson and colleague Dr. Karsten Anderson eliminated all plant foods including

starchy and sugary carbohydrates
from their diet. Around 80 per cent of their diet was animal fat; 20 per cent from protein. No vitamins or mineral supplements were allowed.

Stefansson discovered he felt much better on the diet when carbs were restricted, yet experienced some problems when fat was controlled.

Neither Stefansson nor Anderson experienced any signs of kidney problems or symptoms of vitamin deficiency, and both remained healthy during the study.

Diet progress

Throughout the 20th Century, evolving research brought the ketogenic and paleo diets to scientists’ attention.

Ketogenic diet

The

ketogenic diet
is a high-fat, moderate-protein, low-carbohydrate diet which was shown to be able to treat epilepsy in the 1920s. However, it was largely shelved as a subject of dietary research until the 1970s.

When a researcher called Peter Huttenlocher devised a ketogenic diet where 60 per cent of the calories came from MCT oil, this allowed people to consume more protein and carbohydrates, enabling greater flexibility with meal planning.


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However, an MCT diet is associated with gastrointestinal side effects. This limited its feasibility and prevented the diet from becoming widely used.

During the last 15 years, a steady flow of studies have emerged revealing the ketogenic diet to be effective in treating health conditions such as

obesity
and

type 2 diabetes

The paleo diet

The origins of the

paleo diet
can be traced back to 1975 when gastroenterologist Walter L. Voegtlin published a book advocating the Stone Age diet, based mainly on foods presumed to have been available to humans living in the Paleolithic era.

The theory was popularised by American Scientist Loren Cordain in his 2002 book The Paleo Diet. Cordain developed his approach based on lean meat, fish, fruits and vegetables.

Another pioneer of the paleo field is Staffan Lindeberg. He is best known for the Kitava study in which he described diet and health of the people living on the Kitava Island, Papua New Guinea, with a traditional, non-westernized diet. He found no single man or woman with any chronic diseases of civilization on the island.


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Hungary for change

The paleo diet became a popular field of research in Hungary around 2010. Hungarian physicians Dr Csaba Tóth and Dr Zsófia Clemens, from Paleomedicina Hungary, argue this is partly because of Hungary’s poor healthcare system, and the diet was a means of combating medication requirements.

Consequently, researchers attempted to integrate the paleo approach into medicine, but the findings indicated the approach needed to be refined.

“We started using the paleo diet, but the results weren’t perfect,” said Tóth. “It’s good for treating high blood sugar levels and high blood pressure, but it’s not effective for autoimmune diseases.

“So we started using the paleolithic ketogenic diet, which combines the advantages of the paleo and the classic ketogenic diet while overcoming the shortfalls of both diets, resulting in a very effective diet.”

One of the main differences between the paleo diet and the paleo keto diet is that the latter excludes some foods included in the paleo diet, such as vegetable oils and restricts plant based food to help ensure ketosis. This, Tóth says, is what makes the paleo keto diet more effective for health than either the paleo or keto diet separately.

The paleo diet can provide a wide range of benefits for people with diabetes, which derive from eating real, natural foods and cutting out processed food.

The most standout benefit is

weight loss

, which may be achieved through lower carbohydrate and sugar intake on the diet.

Other common benefits of the paleo diet include:

• Increased insulin sensitivity
• Improved heart health
• More energy
• Less inflammation

You should speak to your doctor if you are considering adopting the paleo diet to make sure it is suitable for you and won’t affect any

medication

you might be taking.

Weight loss

The core aspect of a paleo diet is eating unprocessed food. This typically means that a paleo diet tends to be low in carbohydrate as it excludes foods such as grains which require processing.

In combination with removing

processed foods

and avoiding high-carb foods that adversely impact your blood sugar levels, the paleo diet can help reduce body fat and consequently lead to weight loss.

In 2014 a paleo diet was shown to beneficial effects regarding fat mass, abdominal obesity and triglyceride levels in obese postmenopausal women


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Meanwhile, a 2016 study found that healthy women who were randomised to a paleo diet achieved greater weight loss compared to those following a typical low-fat diet


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Research hasn’t been unanimous, though. A 2016 study by Australian researchers reported there was

no convincing evidence

that the paleo diet led to weight loss in a cohort of adults with type 2 diabetes.

Increased insulin sensitivity

Because most paleo foods are relatively low-carb, there is often lower demand on the

pancreas

to produce

insulin

Research has shown the paleo diet can decrease insulin secretion and therefore improve the effectiveness of insulin


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This reduces

insulin resistance

, the driving force of

type 2 diabetes

, and may allow some people to reduce the amount of medication needed.

Improved heart health

Several studies have reported the paleo diet can have benefits for heart health. This is particularly useful for people with diabetes as heart disease is one of the most common diabetes-related complications.

Benefits may include improved total cholesterol. In 2015 scientists discovered that the paleo diet significantly lowered total cholesterol, LDL, triglycerides and increased HDL compared to a standard diet


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More energy

Eating foods low on the

Glycemic Index

(GI) as part of a paleo diet means you will avoid the drop in energy that normally occurs shortly after high GI and sugary foods.

The All Blacks’ strength and conditioning coach Dr Nicholas Gill made his players convert to a paleo diet prior to winning the 2015 World Cup, and he was convinced the diet

gave his players more energy

and boosted their performance.

Lower inflammation

Too much inflammation in the body can increase the risk of health problems, including type 2 diabetes, but eating low-carb, low GI foods – particularly omega-3 fatty acids – can protect against excess inflammation.

There isn’t much research on the paleo diet on inflammation, but a 2016 report from the American Physiological Society reported switching from a calorie-heavy Western diet to a paleo diet resulted in changes in biomarkers of inflammation


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More research is needed to confirm whether the diet can actually protect against inflammation, however.

Eating a paleo diet incorporates an array of natural, healthy foods which can be beneficial for people with diabetes.

A well-formulated paleo diet typically resembles a low-carb diet as it removes processed foods, dairy grains, starches and refined sugar. The focus is on eating fresh foods with a high consumption of vegetables to keep

blood glucose levels

stable and lower the risk of

health complications

A healthy paleo diet should have:

• No processed food
• High intake of non-starchy vegetables
• Strong protein intake, such as meat and fish
• Strong intake of fats from nuts, avocado, meat and fish
• Low intake of starchy or sugary foods

What does paleo diet plan look like?

There are two categories of food on the paleo diet: in and out. Pre-agricultural/animal foods such as red meat and fish are i, but Neolithic era foods (the time when cereal cultivation and animal domestication was introduced, around 4500-2000 BC) are not.

A paleo diet will usually be:

• Lower in carbohydrate
• Higher in protein
• Moderate or higher in fat

There is no one recommended portion size on the paleo diet.

Carbohydrates

Non-starchy vegetables

are generally free to eat on a paleo diet. These include lettuce, spinach, kale, green beans, cabbage and celery. Some

starchy vegetables

are allowed every now and then, such as sweet potato and butternut squash, but their higher carb content means they are best eaten in smaller quantities.

Fruits are recommended but it’s advised to stick to low-carb fruits such as berries, plums and kiwi fruit in small quantities. Some of the higher-carb fruits which are best avoided include bananas, grapes and mango.

Protein

High protein consumption is core to a paleo diet, and there are many options available. Fatty meats and fish can be a key part of your diet. Options include:

• Meat (such as chicke, turkey, pork and beef)
• Fish, shellfish and other seafood
• Nuts, such as almonds, walnuts, cashews, pecans and pistachios (but no peanuts)
• Seeds, such as pumpki, sunflower and flax
• Eggs

Fat

Fat can come from animal, fish or plant sources. Generally, dairy is not part of the paleo diet, however, some people may choose to make an exception and include dairy foods such as yoghurt, cheese and grass-fed butter. Fatty meats are fine to eat on the paleo diet.

Plant-based fats can be found in foods such as avocados,

nuts

and coconut (which is technically a fruit rather than a nut).

Plant-based oils can also be a source of fat on the paleo diet. This includes olive, avocado, coconut, and macadamia oils. However, refined vegetable oils such as corn oil, sunflower oil and peanut oil are not allowed.

What can’t I eat?

There are dietary restrictions on the paleo diet, with several foods off the menu. They include:

• Cereal grains (such as wheat, oats, barley and rice)
• Starchy vegetables (such as potatoes and corn)
• Legumes, including beans of any kind and peanuts
• Dairy
• Refined sugar
• Processed foods (including meats such as salami, ham and hot dogs)
• Overly salty foods (such as chips, crackers or soy sauce)
• Refined vegetable oils

Some paleo diet sources will also advocate against consuming

alcohol

and

coffee

, however these can be consumed as treats every so often. It depends how strict you wish to be.

The paleo diet, like any significant dietary change, can lead to side effects as the body adapts to a new way of eating.

When going on a paleo diet you have to exclude certain food groups, and this combined with a lower carbohydrate intake can take time for the body to get used to. This can result in any of the following side effects:

• Low blood sugar (hypoglycemia) – if taking certain glucose lowering medications
• Low-carb flu
• Cravings
• Lack of energy initially
• Bad breath
• Change in bowel habits

These side effects are usually temporary and can be minimised by taking certain precautions.

It is important to speak with your doctor before adopting the paleo diet, and you should consult them if you think any side effects you are experiencing are abnormal or have been going on for too long.

Low blood sugar (hypoglycemia)

It is important to take precautions before adopting the paleo diet if you use insulin or other drugs, such as

sulphonylureas

or

glinides

, which can cause hypoglycemia.

Eating low-carb means you’ll require less medication, and your dosages may need to be altered to prevent

low blood sugar

This is one of the main reasons why it’s important to consult your doctor before starting a paleo diet.

Low-carb flu

Because most paleo foods are relatively low-carb, there is often lower demand on the

pancreas

to produce

insulin

Research has shown the paleo diet can decrease insulin secretion and therefore improve the effectiveness of insulin


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This reduces

insulin resistance

, the driving force of

type 2 diabetes

, and may allow some people to reduce the amount of medication needed.

Improved heart health

Low-carb flu is one of the most commonly-reported side effects of the paleo diet. Symptoms can include headaches,

fatigue

, weakness, hazy thinking (brain fog) and irritability, which can result from reducing carbohydrate intake.

For somen, low-carb flu can take days to subside, but for others it can take a couple of weeks. Some may not even experience these symptoms are at all.

Lowering your carb intake gradually can help to ease the transition into the paleo diet and lower the severity of low-carb flu.

More energy

Eating foods low on the

Glycemic Index

(GI) as part of a paleo diet means you will avoid the drop in energy that normally occurs shortly after high GI and sugary foods.

For somen, low-carb flu can take days to subside, but for others it can take a couple of weeks. Some may not even experience these symptoms are at all.

Lowering your carb intake gradually can help to ease the transition into the paleo diet and lower the severity of low-carb flu.

Cravings

People can struggle with food cravings early on in the diet, but this shouldn’t last long.

Significantly, studies have shown that eating a diet based on lean meat, fish, fruits and vegetables is more satiating than a high-carb, low-fat diet recommended by the NHS


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Lack of energy

A reduction in carbohydrate might lead to the body entering into

ketosis

, a state in which the body gets its energy from burning body fat. As the body switches into ketosis and adapts to this way of using energy, it can lead to a temporary feeling of lethargy. This effect may or may not occur depending on how low your

carbohydrate

intake goes.

Energy levels will usually return before too long and many people report having subsequently increased physical energy and mental clarity.

Bad breath

Some people may find that their paleo diet leads to bad breath. This varies from one person to another and may depend on individual food choices, diet composition and other circumstances.

One cause of bad breath is going into ketosis.

Ketones

, which can exhaled on the breath, may sometimes be unpleasant. Again, the effects of ketones on the breath can vary depending on the individual and circumstances.

Another possible reason for bad breath can be increased protein intake, which results in the gut producing hydrogen sulphide as part of digestion. This can lead to what are known as sulphur burps, which can have an eggy smell.

Bad breath is usually temporary and will disappear after a few weeks once your body has adapted to the paleo diet. If, however, it is causing you discomfort, try brushing your teeth more frequently throughout the day. You could also try using sugar-free chewing gum.

Change in bowel habits

A change in the type of foods you eat may also require the gut to adapt, which can result in a change in bowel habits.

Any initial bowel discomfort will usually be temporary and resolve as soon as the gut adapts to eating different foods.

Some people may find that their bowel health improves and movements become more consistent on a paleo diet.

The paleolithic ketogenic diet has been shown to be effective in the treatment of people with diabetes as well as a number of other health conditions.

The paleo keto diet made headlines in 2015 when a case study was published by Hungarian researchers showing that the diet helped to delay children with new-onset type 1 diabetes from moving onto insulin injections.

The diet, which is very low in carbohydrate and designed to reduce inflammation, has also been shown to be effective in treating type 2 diabetes and a number of other long-term health conditions.

What is the paleo keto diet?

The paleo keto diet is a modified version of the

ketogenic diet, with a fat:protein ratio of nearly 2:1.

The concept is that the diet combines the advantages of the paleo diet and the classic ketogenic diet, helping to lower the body’s demand for insulin.

Subjects generally eat only animal meat, fat, offal and eggs and only limited amount of plant foods .

How does a paleo keto diet work?

The paleo keto diet works by first inducing sustained

ketosis
This occurs when the body burns fat at a faster rate, leading to the production of ketone bodies. During ketosis, the body relies on fatty acids and ketones for energy rather than glucose.

Less insulin is needed on the paleo keto diet, case studies have shown. Our cells don’t require

insulin
to access ketones for energy, therefore insulin requirements typically drop.

When the diet has been successfully adopted, researchers have ceased insulin therapy in some subjects once they enter ketosis and their blood sugar levels have normalised. However, this can only be done among newly-diagnosed subjects who are still able to produce enough of their own insulin.

Additionally, less food is required. Hungarian physicians, Dr Csaba Tóth and Dr Zsófia Clemens, from Paleomedicina Hungary, recommend subjects to eat only when hungry. Some patients eat just twice a day.

They also believe that the paleo keto diet could present an opportunity for the body to recover the lost function of the

pancreas
among those with newly-diagnosed type 1 diabetes.

Benefits of a paleo keto diet

The leading benefit of the paleo keto diet is that it can restore normal

blood glucose levels

In one study, a nine-year-old boy with type 1 diabetes adopted the diet and went two years without insulin. His blood glucose levels were significantly lower during the paleo keto diet compared to six weeks of insulin therapy, and the episodes of hypoglycemia he experienced on insulin therapy ceased.

One of the earliest benefits of the paleo keto diet, Tóth adds, is that it can lead to more energy. This can be seen within the first few days of the diet.

The paleo keto diet has also shown to be helpful in treating other long-term conditions such as epilepsy


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, Gilbert’s Syndrome


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, and Chron’s disease


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Read more about the

benefits of ketogenic diets

Who is it for?

A number of case studies have found that children with

new-onset type 1 diabetes
who adopt a paleo keto diet can go for several months, even years, before needing insulin injections.

While there is minimal data on how the diet could benefit adults with long-standing type 1 diabetes, the Hungarian scientists are confident that the diet could yield health benefits, such as less dependency on medication and a reduced risk of complications.

“We don’t know of any cases where a patient didn’t have positive results with this diet,” says Tóth. “It seems that if one strictly adheres to the diet, the autoimmune process may halt.”

Tóth insists that people with

type 2 diabetes
would also benefit because the diet restores normal functioning of the body. This, Tóth says, means the diet can normalise blood glucose levels and treat insulin resistance.

In 2015 Tóth and Clemens reported successful treatment of a patient with obesity and type 2 diabetes using the paleo keto diet.


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It is essential to speak to your doctor if you, or a loved one, are considering a paleo keto diet. It is very new and all case studies have so far been carried out under strict medical supervision. The paleo keto should not be used as a replacement for insulin injections or other medication without help from a health professional.

Side effects of a paleo keto diet

Ketosis appears after a few days of the diet, and this can lead to a collection of side effects known as “keto-flu”. These side effects include headache and diarrhoea, which can be attributed to the sudden high protein intake, and normally disappear after a few days.

According to Tóth there are no signs of long-term side effects, but more research is required to confirm this.

The state of ketosis

When a patient enters ketosis upon adopting the paleo keto diet, their body relies less on glucose for fat burning and more on ketones. This state of keto-adaption is achieved through significant carbohydrate reduction.

Ketosis has so far been very carefully monitored by researchers in paleo keto diet studies. This is because subjects have had their food intake lowered significantly and then, in some cases, had their insulin therapy stopped.

Reducing insulin in this way was possible because the patients had full medical

Safety on a paleo keto diet

While the findings from existing studies have been impressive, it remains to be seen how suitable, practical and safe the paleo keto diet is outside of a clinical setting.

Read more about

paleo keto diet precautions