Switching From Keto To Paleo: Maintaining Weight Loss

The ketogenic diet and the paleo diet are two popular diets that people follow to lose weight or improve their overall health. While the keto diet focuses on decreasing carb intake to induce a state of ketosis, the paleo diet emphasizes consuming whole foods that were available to early humans and exercise. Both diets have their own advantages and disadvantages, and it can be challenging to switch between them without gaining weight.

When switching from keto to paleo, it is important to note that you will be increasing your carb intake. This can lead to weight gain, especially if you are not careful about the types of carbs you are consuming. To avoid gaining weight, it is recommended to increase your carb intake gradually and choose nutrient-dense carbs such as sweet potatoes, parsnips, carrots, and butternut squash. Additionally, make sure to continue eating healthy fats and proteins, and get regular exercise.

It is also important to listen to your body and make adjustments as needed. Everyone's body is different, and what works for one person may not work for another. If you find that you are gaining weight, evaluate your diet and make changes accordingly. For example, you may need to cut back on nuts, dried fruit, or liquid foods, or increase your vegetable intake.

Remember, the key to weight loss is creating a calorie deficit, regardless of the diet you are following. As long as you are mindful of your calorie intake and make healthy choices, you can successfully switch from keto to paleo without gaining weight.

Avoid eating animal crackers and bagel chips

Animal crackers are a fun treat, but they are not always the healthiest option. Here are some reasons why you should avoid eating animal crackers and bagel chips:

Animal Crackers

Animal crackers are usually made with wheat flour, sugar, and other processed ingredients. They are often high in carbohydrates and low in nutritional value. While there are some gluten-free options available, they may still contain large amounts of sugar and other unhealthy ingredients.

Bagel Chips

Bagel chips are typically made from bagels that have been sliced and baked until crispy. They can be high in calories, carbohydrates, and unhealthy fats, depending on the ingredients used. They may also contain artificial flavours, colours, and preservatives.

Healthier Alternatives

If you're looking for a crunchy snack, there are plenty of healthier options available. For example, you could try making your own paleo-friendly crackers using almond flour, coconut flour, and healthy oils like coconut oil or olive oil. These crackers are low in carbohydrates and high in protein and healthy fats. You can also experiment with different seasonings and flavours to find your favourite.

Avoid eating wheat and dairy

Wheat and dairy are two of the main food groups that are excluded from the paleo diet.

Wheat

Wheat is a grain, and all grains are forbidden on the paleo diet. The paleo diet is based on the principle that eating foods that were available to early humans will promote optimal health. Cavemen didn't eat bread, and grains are high in carbohydrates, which can cause a spike in blood sugar. Grains also contain gluten, lectins and phytates, which paleo advocates claim cause inflammation in the body and block the absorption of nutrients.

Dairy

The paleo diet eliminates most dairy, especially low-fat dairy. This is because many people are lactose intolerant, and because eating dairy has been associated with Crohn's disease. However, some versions of the paleo diet do include full-fat dairy, like butter and cheese. Fermented dairy products like kefir are also sometimes allowed, as they have a lower lactose content.

Alternatives

The paleo diet emphasises whole foods and healthy fats. It includes meat, fish, eggs, vegetables, fruits, nuts and seeds, as well as oils like olive oil, walnut oil, flaxseed oil, macadamia oil, avocado oil and coconut oil.

Eat more nutrient-dense foods

The paleo diet is about eating whole foods that were available to early humans, while the keto diet is about decreasing carb intake. Both diets are healthy options, but the paleo diet is generally considered a healthier option because it offers more flexibility with food choices, making it easier to maintain long-term.

When switching from keto to paleo, it is important to focus on nutrient-dense foods to ensure you are getting all the essential vitamins, minerals, and other nutrients your body needs. Here are some tips to help you eat more nutrient-dense foods on a paleo diet:

• Increase your intake of fruits and vegetables: Paleo allows for more whole-food sources of carbohydrates, including fruits and vegetables. These foods are packed with essential vitamins, minerals, and antioxidants, which can help improve your overall health. Aim to fill half your plate with a variety of colourful vegetables at each meal.
• Choose lean proteins: Paleo emphasises the consumption of high-quality meat and fish. When selecting animal proteins, opt for leaner cuts of meat and healthier cooking methods like grilling or baking instead of frying. Include a variety of protein sources such as poultry, beef, lamb, pork, and fish.
• Don't forget healthy fats: While paleo is not necessarily a high-fat diet, it does recommend the intake of healthy fats. Include moderate-to-liberal amounts of selected refined oils, such as olive oil and avocado oil, as well as nuts, seeds, and fish, which are good for heart health.
• Focus on food quality: The paleo diet emphasises food quality over quantity. Choose high-quality, nutrient-dense foods that will fuel your body and provide a wide array of nutrients. This includes grass-fed meats, wild-caught fish, organic fruits and vegetables, and healthy fats like avocado and olive oil.
• Watch your portions: Even though paleo includes nutrient-dense foods, it's important not to overeat. Listen to your body's hunger cues and stop eating when you're satisfied. Remember that some paleo-approved foods, like nuts and dried fruit, are calorie-dense and easy to overeat, so practice portion control with these items.
• Avoid processed foods: Paleo eliminates grains, legumes, processed sugars, and most dairy. Instead, focus on whole, unprocessed foods. Choose minimally processed sweeteners like raw honey, maple syrup, and coconut sugar.
• Be mindful of your carb intake: While paleo allows for more carbs than keto, it's still important to be mindful of your carbohydrate intake, especially if you're trying to lose weight or maintain weight loss. Paleo-approved carb sources include fruits, vegetables, and unrefined sweeteners.

Eat more plant-based proteins

Nuts, seeds, and certain vegetables

Nuts, seeds, and certain vegetables can help fill in the gaps when it comes to Paleo-friendly proteins. Here are the top vegan options for getting your fill of essential amino acids:

• Tree nuts: Walnuts, almonds, and pistachios rank high; cashews and pecans also contribute some protein.
• Seeds: Particularly packed with protein, especially hemp seed. This tasty seed not only has a high protein content, but it’s also a highly digestible form of protein.
• Vegetables: Artichokes top the list, followed by Brussels sprouts, asparagus, and broccoli. And though they’re technically fungi, portobello mushrooms also deserve a nod.

It’s worth noting that animal foods dwarf plants when it comes to protein, both in quantity of protein and in protein quality and bioavailability. One cup of braised steak has 41 grams, one cup of chicken breast has 40, one cup of salmon has 35, and one egg alone has 6. What’s more, we digest the protein in meats more easily than those in plants. Thus, animal-based proteins deliver more bang for the buck.

What to eat to get all your amino acids

While any Paleo-approved vegan food will likely be low in certain essential amino acids, that doesn’t mean you need to be overly worried about protein planning. You don’t have to consume all nine essential amino acids with every single meal or snack: As long as you eat a variety of vegetables, nuts, and seeds every day, you’ll be covering your nine.

You can get all your protein from plants

While animal products are the best sources of protein, there are vegan sources that will help fill your daily need. Nuts, seeds, mushrooms and veggies can supply needed amino acids, as long as you’re careful to eat a wide variety of them. Even easier: Those who prefer a primarily plant-based diet can take a “flexitarian” approach and add eggs or fish to the menu. Even small servings of these Paleo foods will go a long way when it comes to protein.

Avoid ultra-processed foods

The paleo diet is about more than just food; it's a lifestyle. It is based on the principle that eating foods available to early humans will promote optimal health. The diet includes whole, unprocessed foods like vegetables, nuts, seeds, meat, fruits, and healthy fats and oils.

The paleo diet discourages the consumption of ultra-processed foods, which are defined as "industrial formulations with five or more ingredients". Ultra-processed foods undergo tertiary processing, which involves adding sugar, salt, oils, and fats to aid in flavour and preservation. These additions increase the risk of health conditions such as obesity and heart disease.

• Read ingredient lists and nutrition labels: Avoid products with long ingredient lists and those with added sugar, salt, refined vegetable oils, and artificial sweeteners.
• Cook at home: Restaurant and fast-food meals often contain ultra-processed ingredients to achieve a certain flavour.
• Choose whole foods: Opt for fresh, frozen, or canned fruits and vegetables, grass-fed meat, wild-caught fish, eggs, tree nuts, and seeds.
• Make smart swaps: Instead of sweetened breakfast cereals, choose oat groats or steel-cut oats sweetened with honey. Replace artificially flavoured sparkling water with water and a splash of fruit juice. Opt for plain tortilla chips over flavoured potato chips.
• Limit added sugars and sodium: The American Heart Association recommends that men consume no more than 36 grams of added sugar per day, while women should aim for no more than 25 grams.
• Check your comfort levels: Ask yourself if you are choosing a food for health or comfort. If it's the latter, consider a healthier option.

Frequently asked questions