Paleo

Foods to eat on a paleo keto diet

Foods to eat on a paleo keto 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 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
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