Embarking on a ketogenic diet often means saying goodbye to many familiar foods, even some considered healthy. While pizza and muffins are obvious no-gos, other foods high in essential nutrients like vitamins, minerals, and fiber may also be off-limits due to their high carbohydrate content. Fortunately, by understanding which foods to avoid and what to choose instead, you can successfully navigate the keto diet while maintaining optimal health.
Many keto dieters aim to consume between 20 and 50 grams of net carbohydrates daily. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates. The goal is to induce ketosis, a metabolic state where the body burns fat for fuel instead of its preferred energy source, carbohydrates. This restrictive approach often limits the intake of many fruits, whole grains, and certain vegetables.
However, it's important to note that the keto diet isn't suitable for everyone. Individuals taking insulin for type 1 or type 2 diabetes should consult their doctor before starting keto. If you have any chronic health conditions, seeking advice from a healthcare professional or a registered dietitian is crucial to ensure the diet's safety and suitability for your specific needs.
This article provides a comprehensive list of foods to embrace and avoid on a paleo ketogenic diet, helping you make informed choices to achieve your health goals.
Understanding the Paleo Ketogenic Diet
The Paleolithic ketogenic diet, also known as keto-paleo or keto+, combines the principles of both the ketogenic and paleo diets. This approach emphasizes foods that our ancestors consumed during human evolution, focusing on whole, unprocessed options.
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The ketogenic aspect of the diet aims to shift the body's primary energy source from carbohydrates to fat, inducing a state of ketosis. During ketosis, the body produces ketone bodies, which serve as an alternative fuel source to glucose.
The paleo aspect of the diet prioritizes foods that were available to early humans, excluding processed foods, refined sugars, grains, legumes, and most dairy products. This combination results in a diet that is low in carbohydrates, high in healthy fats, and rich in essential nutrients.
The Science Behind Ketosis
Ketosis is a natural metabolic process that occurs when the body doesn't have enough glucose for energy. In this state, the liver breaks down fat into ketones, which are then used as fuel by the brain, heart, and muscles.
Intermittent fasting is one of the quickest ways to enter ketosis. During fasting, the body depletes its glycogen reserves and begins converting fat into energy. This process is why low-carb ketogenic diets are effective for weight loss, especially when combined with intermittent fasting.
Variations of the Keto Diet
There are several variations of the keto diet, each with its own macronutrient makeup:
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- Standard Ketogenic Diet (SKD): This involves consuming meals that are 75% fat, 20% protein, and 5% carbohydrates.
- Cyclical Ketogenic Diet (CKD): Primarily designed for bodybuilders, this diet involves a weekly rotation of carbohydrate intake.
- Targeted Ketogenic Diet (TKD): Recommended for people who participate in high-intensity activities, this diet involves consuming carbs around workouts.
The Paleo Perspective
The paleo diet is based on the idea that humans should eat the foods that our ancestors consumed during the Paleolithic era. This includes grass-fed meat, seafood, eggs, fruits, vegetables, nuts, and seeds. The paleo diet excludes processed foods, refined sugars, grains, legumes, and most dairy products.
The paleo diet emphasizes foods with high protein content and low carbohydrates, focusing on grass-fed meat and organs. While there are variations in paleo diets depending on geographic location and available food sources, the core principle remains consistent: eat whole, unprocessed foods that our bodies are evolved to thrive on.
Foods to Avoid on a Paleo Keto Diet
1. Grains and Starches:
- Bread, Pasta, Rice, and Cereals: These are high in carbohydrates and can quickly derail ketosis.
- Starchy Vegetables: Potatoes, sweet potatoes, corn, and other starchy vegetables have too many carbs for a keto diet.
- Oatmeal: Traditional oatmeal is generally not keto-friendly, although some keto-friendly options are emerging.
2. Legumes:
- Beans, Lentils, and Peanuts: Legumes are high in carbohydrates and contain phytic acid, which can prevent nutrient absorption.
3. Sugars and Sweeteners:
- Sugar, High-Fructose Corn Syrup, and Artificial Sweeteners: These can spike blood sugar levels and interfere with ketosis.
- Soft Drinks, Fruit Juices, and Processed Foods: These are often loaded with added sugars and unhealthy ingredients.
- Honey-Baked Ham: Glazed in sugar, this processed meat is not keto-friendly.
4. Dairy Products:
- Cow's Milk: Whole milk is high in carbohydrates and contains lactose, a sugar that can trigger an insulin response.
- Low-Fat Dairy: These products often have added sugars and fewer healthy fats.
- Cheese: While some cheeses are allowed in moderation, it is recommended to limit cheese intake due to the inflammatory protein casein-beta A1. Sheep, camel, or goat cheese, which contain the less-inflammatory casein-beta A2 protein, are better alternatives.
5. Unhealthy Fats and Oils:
- Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, and corn oil are high in omega-6 fatty acids and require chemicals or high heat for extraction.
- Margarine: Old-fashioned stick margarines were rich in trans fats, which increase the risk of heart disease.
6. Processed and Packaged Foods:
- Trail Mix: Often contains raisins, dried fruit, pretzel pieces, and chocolate candies, making it too high in carbs.
- Low-Calorie Snacks: Pretzels and 100-calorie packs of crackers are often high-carb and not keto-friendly.
- Soda: Whether sweetened with sugar or artificial ingredients, soda should be avoided on keto.
7. Certain Fruits:
- Bananas: One banana can contain over 21 grams of net carbs, potentially exceeding your daily allowance.
- Fruits with a High Glycemic Index: These can cause a rapid spike in blood sugar levels.
8. Alcoholic Beverages:
- Piña Coladas: These blended, frozen drinks are packed with sugar and carbohydrates.
- Beer: Even light beers generally contain a significant amount of carbohydrates.
Foods to Embrace on a Paleo Keto Diet
1. Seafood:
- Fish and Shellfish: Salmon, sardines, mackerel, shrimp, and most crabs are nearly carb-free and rich in B vitamins, potassium, and selenium. Fatty fish like salmon are also high in omega-3 fats.
2. Meat and Poultry:
- Fresh Meat and Poultry: Beef, lamb, chicken, turkey, and pork are staple foods on the keto diet, containing no carbs and being rich in B vitamins and minerals. Opt for pastured meat like grass-fed beef for optimal health benefits.
3. Eggs:
- Whole Eggs: One large egg contains less than 1 gram of carbs and about 6 grams of protein. They also trigger hormones that increase feelings of fullness.
4. Cheese (in Moderation):
- Low-Carb Cheeses: Blue cheese, Brie, Camembert, cheddar, chevre, Colby jack, cottage cheese, cream cheese, feta, goat cheese, halloumi, Havarti, Limburger, Manchego, mascarpone, mozzarella, Muenster, Parmesan, pepper jack, provolone, Romano, string cheese, and Swiss cheese are all keto-friendly options.
5. Plain Greek Yogurt and Cottage Cheese (in Moderation):
- High-Protein Options: These can be eaten in moderation on keto and can be combined with chopped nuts, cinnamon, or other spices.
6. Cream and Half-and-Half (in Moderation):
- High-Fat Additions: These are very low in carbs and high in fat, making them ideal for adding to coffee or using as keto alternatives to small amounts of milk in cooking.
7. Unsweetened Plant-Based Milk:
- Keto-Friendly Alternatives: Soy, almond, and coconut milk are good options, but be sure to choose unsweetened varieties.
8. Green Leafy Vegetables:
- Low-Carb and Nutrient-Rich: Spinach, kale, collard greens, lettuce, arugula, escarole, frisee, bok choy, mustard greens, Swiss chard, and cabbage are packed with vitamins, minerals, and antioxidants.
9. Peppers:
- Versatile and Flavorful: Bell peppers and poblanos can be used in numerous dishes, while small hot peppers and jalapeños add spice to recipes.
10. Summer Squash:
- Low-Carb Alternatives: Yellow squash and zucchini are versatile and low in carbs. Zucchini can be used to make noodles, rice alternatives, or added to baked goods.
11. High-Fat Vegetables:
- Avocados and Olives: These are high in fat, contain fiber, and are low in net carbs.
12. Other Nonstarchy Vegetables:
- Versatile Options: Asparagus, broccoli, cabbage, cauliflower, mushrooms, cucumber, green beans, eggplant, tomatoes, radishes, Brussels sprouts, celery, and okra are all keto-friendly.
13. Nuts and Seeds:
- Healthy Snacks: Almonds, macadamia nuts, pecans, walnuts, chia seeds, and flaxseeds are high in fat and low in carbs.
14. Berries (in Moderation):
- Antioxidant-Rich: Blackberries, lemons, raspberries, and strawberries are lower in carbs than other fruits and are loaded with antioxidants.
15. Shirataki Noodles:
- Low-Carb Noodles: These noodles contain less than 1 gram of net carbs and only 15 calories per serving.
16. Dark Chocolate and Cocoa Powder:
- Antioxidant Sources: Choose dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.
17. Olive Oil:
- Heart-Healthy Fat: High in monounsaturated fats and polyphenol antioxidants, olive oil is ideal for salad dressings and low-heat cooking.
18. Butter and Ghee:
- Carb-Free Fats: These are good fats to include while on the keto diet.
19. Unsweetened Coffee and Tea:
- Healthy Beverages: These drinks are carb-free and contain caffeine, which can increase metabolism and improve physical performance.
20. Unsweetened Sparkling Water:
- Keto-Friendly Soda Alternative: These beverages are refreshingly fizzy and generally free of sugar or sweeteners.
Sample Paleo Keto Meal Plan
Here's a sample meal plan to guide you through a week on the paleo keto diet:
Monday
- Breakfast: Eggs and vegetables fried in olive oil, one piece of fruit
- Lunch: Chicken salad with olive oil, a handful of nuts
- Dinner: Burgers (no bun) fried in butter, vegetables, salsa
Tuesday
- Breakfast: Bacon, eggs, one piece of fruit
- Lunch: Leftover burgers from the night before
- Dinner: Baked salmon with vegetables
Wednesday
- Breakfast: Leftover salmon and vegetables from the night before
- Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables
- Dinner: Ground beef stir-fry with vegetables, berries
Thursday
- Breakfast: Eggs, one piece of fruit
- Lunch: Leftover stir-fry from the night before, a handful of nuts
- Dinner: Fried pork, vegetables
Friday
- Breakfast: Eggs and vegetables fried in olive oil, one piece of fruit
- Lunch: Chicken salad with olive oil, a handful of nuts
- Dinner: Steak, vegetables, sweet potatoes
Saturday
- Breakfast: Bacon, eggs, one piece of fruit
- Lunch: Leftover steak and vegetables from the night before
- Dinner: Baked tilapia, vegetables, avocado
Sunday
- Breakfast: Leftover salmon and vegetables from the night before
- Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables
- Dinner: Grilled chicken wings, vegetables, salsa
Simple Paleo Keto Snacks
If you get hungry between meals, here are some simple and easily portable paleo keto snacks:
- Toasted almonds or mixed nuts
- Hard-boiled eggs
- Fresh fruits and vegetables, including baby carrots, celery sticks, and sliced apples
- Dairy-free chia pudding
Tips for Success on the Paleo Keto Diet
- Track Your Macros: Use an app to monitor your carbohydrate, protein, and fat intake.
- Prioritize Real Foods: Focus on consuming whole, unprocessed foods.
- Balance Electrolytes: Ensure you are consuming enough electrolytes, especially if you're new to the keto diet.
- Don't Over-Consume Fat: Use fat as an energy lever, and allow your body to burn its own fat stores if you're trying to lose weight.
- Listen to Your Body: Pay attention to how different foods make you feel and adjust your diet accordingly.
- Stay Hydrated: Drink plenty of water, and consider adding a sliced lemon or a splash of lemon juice for flavor.
- Choose Healthy Fats: Prioritize unprocessed fats like those found in plants and fish, and consume saturated fats in moderation.
- Read Labels Carefully: Be aware of hidden sugars and unhealthy ingredients in processed foods.
- Experiment with Recipes: Discover new and delicious paleo keto recipes to keep your diet interesting and enjoyable.
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