Paleo + Keto

bgh707
bgh707 Posts: 164 Member
edited November 18 in Food and Nutrition
Hey all,

Any suggestions for how to calibrate my macros for a paleo + keto diet? I've been keeping a mostly paleo diet for a while and want to add a keto component, since my weight loss has plateaued. I figure that I need to cut out some fruit and sweet potatoes, but I'd like some concrete numbers to work with.

Please, no CICO responses. I understand the science.

Thanks!

B

Replies

  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Just find out what macros you want for a keto diet, and eat paleo food. There's plenty of keto threads and groups to help you out with the macro part
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    livingleanlivingclean wrote: »
    Just find out what macros you want for a keto diet, and eat paleo food. There's plenty of keto threads and groups to help you out with the macro part

    Exactly this. The low carb group: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group is a good place for help.

    I personally think you can get into ketosis with carbs slightly higher than normally recommended (at least if you are at all active) and I'd still focus on getting around 1 g of protein/lb of LBM, but I am not as experienced as many in the group and you will get ideas.
  • toxikon
    toxikon Posts: 2,383 Member
    So your general idea is to limit carbs enough to enter nutritional ketosis, while sticking to Paleo-friendly foods? Sounds pretty reasonable. You'll probably want to just cut out carrots, sweet potatoes, yams, most squash and all fruits except berries (or whatever small amounts of fruit you can squeeze into your net carbs). Most other Paleo food is low in carbs.

    Normal keto macros are 5% carbs (net), 20% protein and 75% fat.

    You can play with your protein and fat macros if you like - you can increase the protein to 30-40% if you're very active or trying to build muscle. But fat should always be your highest macro, and carbs should stay between 5-10%.
  • jordyngiulio
    jordyngiulio Posts: 157 Member
    I am currently doing a paleo-leaning keto. I have mine set at 10% Carbs, 55% Fat and 35% Protein right now. I've been pretty successful thus far. Adjusting paleo recipes to keto levels isn't too hard, but it takes a little bit of work sometimes, especially with sweet potato, fruit, honey/agave, or really veggie heavy recipes. I have found that nomnompaleo and paleomg's recipes are the easiest to adjust. On the flipside, a lot of keto recipes are really easy to make paleo friendly - just cut out the weird artificial ingredients and replace with paleo friendly ones.

    The great news about switching from paleo to a more keto approach is that I didn't have any of the 'low carb flu' symptoms, probably as a result of already having relatively low carb levels.

    Best of luck!
  • ndj1979
    ndj1979 Posts: 29,136 Member
    how does one replicate a form of eating from 20,000 years ago? So I guess you will be eating roots, tree bark, some berries, insects, and scavenging for meat within a 30 mile area of your where you live????????????
  • toxikon
    toxikon Posts: 2,383 Member
    ndj1979 wrote: »
    how does one replicate a form of eating from 20,000 years ago? So I guess you will be eating roots, tree bark, some berries, insects, and scavenging for meat within a 30 mile area of your where you live????????????

    I mean... instead of crapping on someone's choice of diet, if you truly don't know what the "Paleo Diet" is, you could google it. It's been around for a while and there are plenty of websites about it. Just because it's not for you, doesn't mean it's stupid or unhealthy. :)
  • ndj1979
    ndj1979 Posts: 29,136 Member
    toxikon wrote: »
    ndj1979 wrote: »
    how does one replicate a form of eating from 20,000 years ago? So I guess you will be eating roots, tree bark, some berries, insects, and scavenging for meat within a 30 mile area of your where you live????????????

    I mean... instead of crapping on someone's choice of diet, if you truly don't know what the "Paleo Diet" is, you could google it. It's been around for a while and there are plenty of websites about it. Just because it's not for you, doesn't mean it's stupid or unhealthy. :)

    are you going to answer my question or just question my motives?
  • toxikon
    toxikon Posts: 2,383 Member
    ndj1979 wrote: »
    toxikon wrote: »
    ndj1979 wrote: »
    how does one replicate a form of eating from 20,000 years ago? So I guess you will be eating roots, tree bark, some berries, insects, and scavenging for meat within a 30 mile area of your where you live????????????

    I mean... instead of crapping on someone's choice of diet, if you truly don't know what the "Paleo Diet" is, you could google it. It's been around for a while and there are plenty of websites about it. Just because it's not for you, doesn't mean it's stupid or unhealthy. :)

    are you going to answer my question or just question my motives?

    I did answer your question: google Paleo Diet. It's a style of eating that avoids processed food, dairy and grain. People aren't literally living in huts and dressing in animal skins.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    toxikon wrote: »
    ndj1979 wrote: »
    toxikon wrote: »
    ndj1979 wrote: »
    how does one replicate a form of eating from 20,000 years ago? So I guess you will be eating roots, tree bark, some berries, insects, and scavenging for meat within a 30 mile area of your where you live????????????

    I mean... instead of crapping on someone's choice of diet, if you truly don't know what the "Paleo Diet" is, you could google it. It's been around for a while and there are plenty of websites about it. Just because it's not for you, doesn't mean it's stupid or unhealthy. :)

    are you going to answer my question or just question my motives?

    I did answer your question: google Paleo Diet. It's a style of eating that avoids processed food, dairy and grain. People aren't literally living in huts and dressing in animal skins.

    "googling" is not an answer..

    I did not know that paleolithic people had to avoid processed foods, interesting...

  • toxikon
    toxikon Posts: 2,383 Member
    ndj1979 wrote: »
    toxikon wrote: »
    ndj1979 wrote: »
    toxikon wrote: »
    ndj1979 wrote: »
    how does one replicate a form of eating from 20,000 years ago? So I guess you will be eating roots, tree bark, some berries, insects, and scavenging for meat within a 30 mile area of your where you live????????????

    I mean... instead of crapping on someone's choice of diet, if you truly don't know what the "Paleo Diet" is, you could google it. It's been around for a while and there are plenty of websites about it. Just because it's not for you, doesn't mean it's stupid or unhealthy. :)

    are you going to answer my question or just question my motives?

    I did answer your question: google Paleo Diet. It's a style of eating that avoids processed food, dairy and grain. People aren't literally living in huts and dressing in animal skins.

    "googling" is not an answer..

    I did not know that paleolithic people had to avoid processed foods, interesting...

    As I said... just crapping on people's dietary choices and being snarky. It really can't be that hard to understand what Paleo is trying to accomplish. No use in arguing with you. I don't even do Paleo myself, I just respect people who choose to.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    You can use a TDEE calculator to figure out your macros in grams:
    https://keto-calculator.ankerl.com/
    https://www.ruled.me/keto-calculator/

    Ketogenic diets usually involve carb hydrates below 50g per day. Those who are less active or have metabolic diseases often start lower such as 20 or 30g of carbs per day. That usually is about 5-10% of your total calories.

    Protein is usually moderate-often around 20%-but you can go higher if active. If some people go very high in protein it will eventually affect your ability to be in ketosis. That's usually over 200+g of protein per day before protein affects ketosis.

    The rest of the diet is fat.

    keto is just macros. You can eat any way you wish on the diet. I am sort of primal, but there are even vegetarian keto'ers.

    Do check out the group linked above. Good luck.
  • Azdak
    Azdak Posts: 8,281 Member
    Sounds like the worst party ever.
    toxikon wrote: »
    ndj1979 wrote: »
    toxikon wrote: »
    ndj1979 wrote: »
    how does one replicate a form of eating from 20,000 years ago? So I guess you will be eating roots, tree bark, some berries, insects, and scavenging for meat within a 30 mile area of your where you live????????????

    I mean... instead of crapping on someone's choice of diet, if you truly don't know what the "Paleo Diet" is, you could google it. It's been around for a while and there are plenty of websites about it. Just because it's not for you, doesn't mean it's stupid or unhealthy. :)

    are you going to answer my question or just question my motives?

    I did answer your question: google Paleo Diet. It's a style of eating that avoids processed food, dairy and grain. People aren't literally living in huts and dressing in animal skins.


    Too bad. That sounds like the best part. :)
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