Ketones & The Paleo Diet
If the body is not able to burn glucose in the body, it goes on the search for another energy source to burn which happens to be fat. As fatty acids are burned, the body creates ketones which are compounds which can then lead to ketosis. If you are looking to lose weight quickly, you will want your body to go into ketosis, so that you are using your storage of fat and burning it at a much quicker rate than you usually would.
When you are eating a diet which is quite low in carbs, as the Paleo diet can be, ketosis will usually start in your body, which means you will be burning more fat than you would with a high carb diet.
As the Paleo diet involves eating the types of food our ancestors survived on, there is no harm in following a low carbohydrate as these foods were not freely available at that time and it didn't cause problems back then, so won’t cause them now. As with nutrients and vitamins on the Paleo diet, it is important to keep the levels of ketones in the diet at the right level. It is all about balance and being aware of exactly what we are consuming. You really need to keep track of the ketones in the body and this is even more significant for those who suffer from any serious illnesses, such as diabetes. As with any kind of diet, you should always monitor your levels so that you know you are getting it right and feeling the benefits on your body.
When you initially start a low carb diet such as the Paleo, you will feel some side effects as your body is basically getting used to a new way of using your energy source. You can feel a little dizzy or have symptoms such as a sore head, although these should only be temporary. The body is starting to burn fat rather than glucose, so it is bound to take a bit of getting used to. It is not harmful in any way as you are still getting a good intake of carbohydrates from your fruit and vegetables. Your body is basically going through a state of withdrawals and a withdrawal from anything will cause changes in the bodies.
It is believed that the Paleo diet can actually help to stave off Type 2 Diabetes as it is a much healthier way of living. It is a common misconception that by lowering your carbohydrate level, you are starving your body of what you need, but this is not the case at all. Your body has too little insulin when you don’t follow the correct diet and eat too much of the wrong foods. It can also be the result of stress or another illness which causes insulin levels to lower.
The Paleo diet helps to prevent diabetes developing. If ketone levels reach a dangerously high level, it can increase the likelihood of suffering from serious illnesses such as diabetes. The reason why we should avoid the carbohydrate laden, processed foods is that they are dangerous and unhealthy and the Paleo diet can help us to create the perfect balance.
It is believed that the Paleo diet and a ketogenic diet can also be beneficial for improving the likelihood of suffering from Alzheimer’s and other mental health conditions. As with any diet, you don’t just want to feel the benefits of your hard work, you also want to see them, which is why the Paleo concentrates on a reduced intake of carbohydrates. If you always wondered why a diet with fewer carbohydrates helps you to burn calories, now you know, it’s because of the ketones!
As long as you carefully monitor everything you are putting into your body, you will soon feel a lot healthier than ever before. It is all about eating the right foods with the Paleo diet and making sure the balance is as it should be, so that we are in taking the right amount of all the proper nutrients, vitamins and compounds which will create a much healthier immune system and a longer and healthier life.
Understanding Ketosis on a Paleo Diet
Many people associate ketosis strictly with the ketogenic diet, but the Paleo lifestyle can also naturally support ketosis under the right conditions. While Paleo isn’t inherently a very low-carb approach, it often leads to reduced carbohydrate intake simply by eliminating grains, legumes, and processed sugars. This shift encourages the body to switch from burning glucose to burning fat — resulting in ketone production.
What Are Ketones, Exactly?
Ketones are byproducts created by the liver when it breaks down fatty acids for energy. They include acetoacetate, beta-hydroxybutyrate, and acetone. When ketone levels in the blood rise, the body enters a metabolic state known as ketosis. This state can improve fat burning, regulate appetite, and, in some people, sharpen mental focus and energy.
Can You Be in Ketosis on Paleo?
Yes, but it depends on what you're eating. A Paleo diet rich in starchy vegetables, fruit, and natural sweeteners will likely keep you out of ketosis. However, if your meals focus on fatty meats, eggs, non-starchy vegetables, and healthy fats like coconut oil and avocado, you may naturally enter a mild state of nutritional ketosis.
Benefits of Ketosis for Paleo Eaters
- Improved fat metabolism: Encouraging your body to use stored fat for energy can accelerate weight loss.
- Steadier energy levels: Without the blood sugar crashes caused by refined carbs, many people report consistent energy throughout the day.
- Reduced cravings: Ketones have appetite-suppressing effects, which can make sticking to a healthy diet easier.
- Better mental clarity: Some people experience improved cognitive function while in ketosis.
Signs You Might Be in Ketosis
Some common indicators of ketosis include:
- Reduced hunger between meals
- Metallic or fruity breath (due to acetone)
- More frequent urination
- Mild fatigue or headache during the transition
- Increased focus and mental sharpness
How to Adjust Your Paleo Diet to Support Ketosis
If you're interested in entering ketosis while still following Paleo principles, consider these adjustments:
- Lower your fruit intake: Focus on low-sugar fruits like berries in small quantities.
- Increase fat: Include more sources of healthy fats like olive oil, ghee, avocado, and fatty fish.
- Limit starchy vegetables: Reduce intake of foods like sweet potatoes and pumpkin, especially early on.
- Eat moderate protein: Too much protein can be converted to glucose via gluconeogenesis, so don’t overdo it.
Tracking Your Ketones
You don’t necessarily need to test your ketones to benefit from a fat-burning metabolism, but if you're curious, you can measure them using urine strips, blood ketone meters, or breath analysers. These tools can help you see how your food choices affect your metabolic state.
Potential Downsides of Ketosis on Paleo
Some people may not thrive on a ketogenic approach long-term. Women, in particular, may experience hormonal disruptions if carbs are too low. Others may find that performance in high-intensity workouts drops when glycogen stores are chronically depleted. Listen to your body and adjust as needed — the Paleo approach is all about finding what works for you personally.
Should You Aim for Ketosis?
If you're trying to lose weight, manage blood sugar, or reduce inflammation, experimenting with a ketogenic version of Paleo might be helpful. However, it’s not essential to go into ketosis to reap the benefits of the Paleo lifestyle. Many people thrive on a moderate-carb Paleo approach that includes root vegetables, fruit, and other whole foods.
Balancing Paleo and Ketogenic Principles
The good news is that Paleo and ketosis aren’t mutually exclusive. You can adopt a flexible approach, cycling in and out of ketosis depending on your goals and lifestyle. For example, you might eat very low-carb during the week and reintroduce some starchy vegetables on the weekends or around workouts. This strategy can give you the best of both worlds — metabolic flexibility and long-term sustainability.
Final Thoughts
Whether you're naturally slipping into ketosis or aiming to stay in it for a while, the Paleo diet offers a solid foundation for nourishing your body with real, unprocessed food. Just remember to focus on nutrient density, listen to your body, and avoid becoming too rigid with any dietary template.
