Paleo vs Keto: What's the Difference?

Hey guys, alright so if you've landed here,
you're probably curious about the difference between the ketogenic diet and the paleo diet. Um, you're probably interested in losing weight,
which is why most people go on a diet specifically, but also lifestyle change. What's the difference between the Paleo Diet
and the Ketogenic Diet?

Which one is more effective in terms of losing
weight. I'm going to talk about this and I'm just
going to go quickly over the history of the paleo diet and the history of the ketogenic
diet and why they were developed. The Paleo Diet was originally brought to mainstream
media by a guy named Dr.

Loren Cordain. He wrote book, back in 2002, it didn't become
well know until 2009 when the Paleo Diet became like this cult diet that people were following
in order to lose weight fast. And now it's insanely popular though mainstream,
all kinds of media, whether it be blogs, podcasts, people talking about it on mainstream news. So, in general, the Paleo Diet is an all meat,
vegetables, nuts, seeds and berries, is the general guidelines for that diet. Why those things?

Because those were the things, 10,000 years
ago plus, in the Paleolithic era, we were able to have at our finger tips.

We would hunt and gather and that's the foods
that we'd be able to eat. Foods like potatoes would be eating in moderation
and the same thing for rice or grains, because they were really hard to harvest and they
were really hard to cook. Imagine trying to eat grains without a pot
and being able to boil it. So those are some of the reasons behind, the
whole strategy behind the Paleolithic Diet. Now, the Ketogenic Diet is completely different.

The Ketogenic Diet was developed in the 1920's
for people with epilepsy and it was used as the main source of treatment for people with
epilepsy from the 20's into the 30's. And then what happened was we developed a
drug to help with epilepsy and basically the drug took the place of the Ketogenic Diet,
which sidelined it for a really long time. Now, the problem is the Ketogenic Diet was
a much healthier version or way to help people with epilepsy, but there was also a side effect
that came with that. People would have insane fat loss. It wasn't viewed as a weight loss or fat loss
diet.

It was viewed as a diet that helped people
with epilepsy. But it didn't take off as a "DIET" until much,
much later. Actually until Dr. Atkins made it a little
bit more famous in the 80's. Or actually I think it was the 70's.

So, here's the deal. The Paleo Diet and the Ketogenic Diet are
quite different in terms of macronutrients. Now, the Paleo Diet doesn't really have a
macronutrient profile. However, Dr. Loren Cordain, the author of
"The Paleo Diet," says that the Paleo Diet is a high protein diet.

But that has been over the last 6-7 years,
there's a lot of paleo people out there, Robb Wolf being one of them, people I've interviewed
on my podcast that talk about the Paleo Diet and they kind of take what Cordain has talked
about and they've molded it to a somewhat more modern, some would say bastardized version
of the original. And they've created a Paleo Diet that's a
little more user friendly. So, you might see less of a high protein diet
and more of a balanced diet where people are having, they're staying within the guidelines
of the nuts, seeds, berries, vegetables and meats. But they're broadening the spectrum on the
macronutrients. So it's not necessarilly one or the other.

In terms of weight lose, you can skew some
of you macros to get the results, but that's a whole other video. Now, with the Ketogenic Diet, that is a HIGH
FAT diet, specifically. There is no debate about that. You're talking about a high fat diet that
strictly talks about having at lease 70% fat, 25% protein and 5% carbohydrates. That might sound really delicious to think
about being able to have 70% of your calories coming in from fat, but I'll tell you this
right now, it's not an easy thing to do.

It actually takes a lot of work, a lot of
planning. But the benefits can be significant for people
that need to lose a significant amount of weight. Body fat specifically. Now, those ratios. That 70%, 25%, and 5%, those ratios are not
necessarily set in stone, but they're really good markers, guidelines for achieving ketosis.

Which is the process in which the body is
burning fat a source of energy as apposed to burning glucose as a source of energy. We think of glucose or glucose is what we
get from our carbohydrates. Our body naturally converts the carbohydrates
into glucose as a source of energy. But when we eliminate the carbohydrates, we
drive them down to 5% or below, which generally is around 20 grams of carbohydrates per day. Our body starts to then utilize the fats that
we're bringing in and our body goes through this state called "ketosis" or transitions
into a state called "ketosis." Where we're burning FAT as a source of energy.

Now, again if your goal is to lose extreme
amount of wait through fat lose, why wouldn't you want to turn your body in to a fat burning
machine?

There're certain caveats that have to mentioned
when doing the ketogenic diet. The body doesn't easily transition from burning
glucose to burning ketones as source of energy. There is something called the "keto flu,"
and that's where you're going to have really low energy, you're gonna have brain fog. You might have extreme fatigue, to the point
where, literally getting out of bed, it's going to feel like you're depressed and sometimes
people feel like got hit by a truck the day before, where their bodies are just done. And that's without doing any physical activity.

So you're going to go through this phase called
the "keto flu." Once you're on the other side of that. The process of you're body converting glucose
burning to ketone burning, once you're through that, you are now in this "ketosis" state. Which means your body's burning ketones. And once you're in that state, your energy
levels jump. You have all these benefits.

From your body being a ketone burning machine,
your blood pressure should go down, you cholesterols transition into a much more favorable cholesterol
ratio. If you guys are interested, there're a couple
of different books that you can read on this. There's one called The Ketogenic Diet by a
good friend of mine, Kristen Mancinelli. You can definitely check that out, that's
on amazon. But generally it's a very strict diet to follow.

Unlike the paleo diet, which has guidelines,
but not necessarily really rigid strict guidelines. If you're gonna do the Paleo Diet, you could
just pick up and do that anytime. You can have a dinner party and have people
over and they don't even know they're eating Paleo. But if you were doing a Ketogenic Diet, it's
going to be much more difficult to go out to dinner, it's going to much more difficult
to have people over for dinner. You're gonna be making food that are slightly
different from "main stream" foods.

Such as high cream, high fat foods that most
people would think are insanely unhealthy. But in reality if you're using the proper
ingredients, they can be extremely beneficial and healthy for your body. Some of the food, and I'm just going to list
off a few. Some of the Paleo food would be meat, poultry,
fish, non-starchy vegetables, you could have sweet vegetables as well, like tubers, healthy
fats: olive oil coconut oil and avocado oil. That holds true the same for the Ketogenic
diet.

And moderate amounts of fruit in the paleo
diet. Why moderate amount of fruit?

People always ask that question. Because, think about this, if you live a place
that has seasons, which a lot of places in this world do most of the time, we don't have
access to tons and tons of fruit, all the time. It's seasonal. So we might have a few months out of the year
when berries are in harvest.

And the same thing for apples and bananas
and all that stuff. Unless you grew up in a tropical place. Foods to avoid in the Paleo Diet: grains,
dairy, certain kinds of dairy. Now this again is Dr. Cordain's recommendation,
but since then lots of other Paleo experts have kind of moved away from the "no dairy"
method.

So they've started to incorporate that into
their diets as well. And then the Keto is almost exactly the same
thing, except for Keto, the foods to eat would be the dairy and foods to avoid would be all
of your sweet vegetables and tubers, all grains, avoid basically all high carb dairy, which
is basically fat-free dairy. If you look on the back of any fat-free dairy
product, the carbohydrates are a little bit higher, the sugars are a little bit higher. In order for that food to taste good, they
had to increase the sugar content. If you remove fat, all that's left is the
carbs.

And fruits are off the table when you're talking
about Ketogenic Diet. They're just off the table, period. So, in summary, they can both be very effective
diets. But if you're goal is to lose like 10 pounds
or 20 pounds, my recommendation would be to do the Paleo Diet. The paleo diet, if you're now at this point
having a standard American diet, which means you're having cereal in the morning maybe
and you're having a sandwich for lunch and then you're having meat and potatoes or pasta
for dinner.

That's a pretty standard American diet. But you transition from there to a Paleo Diet,
which is basically, none of that shit and you're eating ton of meat and vegetables,
well you're gonna start losing weight pretty quick. So, if you have to lose 10 or 20 pounds, you
can lose 2 pounds a week and basically be at your goal within 2 or 3 months. If you have like 30 to 100 pounds to lose,
my recommendation would be doing the Ketogenic Diet. It can take you up to, and for some people
it takes a month to transition from that "keto flu" like I was talking about.

It could take 8 days, it could take a week
for a lot of people, but for some people I've read and have a client where it's taking longer
than that. So that's just a difficult phase to get through,
but once you're on the other side of it and you're really rocking and rolling the weigh
loss can be significant. What you can do is create a strategy around
this. If you have 30 or 40 pounds to lose, you do
more of a ketogenic diet to start out with and after you reach your goal and then you
transition to a Paleo diet. It's all basically the same foods, with the
exception of one or two, but the ratios are completely different.

But your going from a "whole food" diet to
a "whole food" diet, rather than what most people do, which is why we have the yo-yo
dieting, most people go on a diet, like the keto diet, which is an extreme diet and then
they transition right back to the old diet that got them in the same place to start with. So that would be my recommendation. Start with the keto if you have a lot of weight
to lose and then transition into the paleo diet. If you don't have that much weight to lose,
try out the Paleo Diet. And don't look at these as a "diet" guys.

Look at this as a lifestyle. This is the way you should be eating for the
rest of your life. You're not stopping yourself from eating all
these delicious foods. In fact, the Paleo Diet and the Ketogenic
Diet, all of them give you the opportunity to eat really good, healthy, delicious food
all the time. It's just you creating a structure around
all of that in order to create a lifestyle you can maintain for the rest of your life.

So that's it for me. The difference between the Paleo and the Ketogenic
Diet. Thanks for watching. .

Video Description:

Wondering what the difference is between the Paleo Diet and the Ketogenic Diet?



I wrote a blog about it that goes into full detail, but take a listen to this video if you'd like to get started soon.

Paleo vs Keto is not as much a competition as to which is better, but more of a decision of which diet is best for the goals you are setting for yourself.

Do you want and need to lose a lot of weight? Maybe the Ketogenic Diet is better.

Do you want to lose 20 pounds? Maybe the Paleo Diet is better for you in that case.

I'd love to hear your feedback in the comments below.

If you'd like to learn more about the Paleo Diet, check out this book. Dr. Loren Cordain is the Godfather of Paleo. It's the best place to start.


Learn more about the Ketogenic Diet here:


Here's an interesting Keto & Paleo Cookbook:

Sticky Portuguese Low Carb / Paleo Chicken Wings

today I'm going to show you to make these really easy sticky Portuguese chicken wings they're low-carb and there's also a paleo option okay so here's what I used the original recipe just called for 12 to 14 chicken wings it didn't specify a weight the package that I found in the store was one and a half kilos which is about three point three pounds and they're quite large as you can see so there's only actually nine here but it's a lot of chicken they're very big so that's what I'm using and now you're going to need olive oil I'm using or you could use coconut oil idea if you prefer you need two teaspoons for the marinade and extra for frying if you're going to fry them now also for the marinade two cloves or two teaspoons of garlic minced the zest of one lemon and the juice of half of that lemon two teaspoons of tomato paste then we need 2/3 of a teaspoon ground coriander seeds I won't look at whole seeds so I'm going to have to grind those myself 2/3 TSP of onion powder one and a half tablespoons of you could use coconut aminos or tamari if you want a paleo I'm using soy sauce and then 2/3 of a teaspoon of salt ok so if you haven't already washed the chicken wings and Pat them dry with paper towels I've already done that and then we're gonna need a large mixing bowl to mix together the marinade ingredients so I happen to have this little handy dandy a little it's like a little grater really for zesting the lemon you can also purchase lemon zest in some areas already in a dry seasoning mix if you have that that's fine too you don't want to get too far into the white bits those are a little bit bitter you just want the top part the yellow and do the whole so that's how much as you can see I got off of there Oh about a tablespoon and a half or so I'd say now we just need half that lemon juice so I'm just using one of these little hand juicers so now in our mixing bowl we're just gonna mix the marinade ingredients so then again is two cloves or about two teaspoons if you're using the Jarrah stuff like I am minced garlic next we'll add the zest of the lemon and the juice of that half the lemon next is two teaspoons of tomato paste now I'm using one of these packets that has actually two tablespoons in I'm just gonna I it up about two tablespoons of it that's pretty good next we'll add the onion powder and the ground coriander so next is the coconut aminos or tamari or in this case soy sauce and it's one and a half tablespoons and then I'm using olive oil at the end here it's two teaspoons or you could use melted coconut oil or ghee one last was the two-thirds teaspoon of sea salt and I'm gonna mix all that together really well so now we're just gonna add all the chicken wings to it and really move them and rub them around in there to make sure each one gets coated in that seasoning so dudes a pretty big like I said so I'm just gonna keep sort of tossing them around my hand and then mixing them against each other so that seasoning gets everywhere as much as possible so I got em all mixed together really well now I've covered it in plastic wrap because I'm gonna put this in the refrigerator just sweat marinades for maybe at least an hour if you've got time to do that I recommend it if not you can move on to the next step now okay so that's been marinating for an hours I've just pulled those out of the fridge also I've got this large roasting pan that I'm using just in cases in the excess grease I want to have some on the pan but you want one big enough to fit the chicken wings and of course you can line it with foil and spray it with oil you can use a rack if you've got one I've just put some baking paper in here also I've had the oven preheating for about 10 minutes now I'm 190 to 200 Celsius should do it or 380 to about 395 Fahrenheit somewhere in there so I'm just gonna take these now and just put them in the pan try not to have it too close to you and when a little space between them so they can get a little crispy hopefully smelling this smells really good see I'm laying them in there and I want to keep the skin side up to hopefully get crispy so there you can see I've tried not to overcrowd them any more than necessary what I'm gonna do with what's left of this is you can just use a brush or you can just spoon and pour it on whatever works for you I'm just going to go ahead and put the excess right on the chicken so now I'm just gonna pop those in that preheated oven for about 35 to 40 minutes music went in for 40 minutes and looking golden-brown and delicious so there they are sticky Portuguese chicken wings I do hope you enjoy them I'm serving them today with my homemade coleslaw which I've shared on the recipe channel before I'll see if I can link to that for you you .

Video Description:

From: eatdrinkpaleo.com.au
Makes: 3-4 serves of wings

I chose to bake these spicy paleo chicken wings 35-40 minutes at 190-200°C / 380-395°F, as suggested by the author. Instructions below tell you how to fry them, if preferred. The ingredients are for those wanting it Paleo, and my substitutions.

Ingredients
• 12-14 chicken wings (I had 1.5 kg/3.3 lb)
• coconut oil or ghee for cooking (I used olive oil)
For the marinade
• 2 large cloves garlic, grated/minced
• Zest of 1 lemon
• Juice of ½ lemon
• 2 teaspoons tomato paste
• ⅔ teaspoon ground coriander seeds
• ⅔ teaspoon onion powder
• 1½ tablespoon coconut aminos or Tamari (I used soy sauce)
• 2 teaspoons melted coconut oil (I used olive oil)
• ⅔ teaspoon sea salt

Instructions
1. Wash and pat dry the chicken wings.
2. Combine marinade ingredients in a large mixing bowl. Add chicken wings and mix through with your hands, coating each wing thoroughly with the mixture. Ideally, leave to marinate for about an hour. Otherwise, get to cooking.
3. Heat a tablespoon of coconut oil or some ghee in a large frying pan to medium hot. Place chicken wings skin side up first. Don't overcrowd the pan as we don't want to stew them. Cook on medium heat for six minutes. After about two minutes of cooking, cover the pan with a lid.
4. After six minutes, turn the wings over and add a little more oil if needed. Once again, cook uncovered for about two minutes and then with a lid on for about four minutes. Covering the pan with a lid provides a little steaming environment, which keeps the wings nice and soft. Make sure the heat is not too high as we don't want to burn the wings.
5. Serve with some greens and extra lemon on the side.

Nutritional Stats:
The author called for 12-14 wings - but sometimes wings are huge and sometimes they’re smaller. I happened to find a package that weighed 1.5 kg (3.3 lb) but only had 9 wings, as they are huge. You may get a different number depending on size. The original recipe didn’t include nutritional stats, so my estimate using what I used is as follows, divided by both 3 and 4 serves.

Recipe divided by 3 serves, each has: 1090 calories, 49.8g fat, 12g sat fat, 9.3g carbs, 4g fiber, 146.1g protein.

Recipe divided by 4 serves, each has: 817 calories, 37.3g fat, 9g sat fat, 7g carbs, 3g fiber, 109.6g protein.

Whole30 + Paleo Taco Soup Recipe

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Video Description:

What is Paleo Diet? | LIV NRG Interview with Anthony Basile

hi I'm Sarah Acula and I'm here at the University of California San Diego the ancestral health summit today were with Anthony basically he's a PhD student studying evolutionary biology and we're going to look how we can learn evolutionary health and medicine and take elements of your health in the modern world but what I like to do is start with talking about your story what got you into ancestral health yeah so I don't know almost nine years ago I was trying to figure out basically I was trying to lose some weight and get healthier so I did the typical switching over to whole bread taking a multivitamin type thing and barely had any success with it and then someone I was working with at the time a pharmacist recommended the Paleo diet to me and I was like that sounds ridiculous no way she convinced me enough to finally try it and I had a lot of success with it and lost a lot of weight and left my full-time cushy job to go back to school and study nutrition and fast forward seven years and here we are today and you also the secretary of balance mr. hell yeah I'm a board member of the ancestral health Society yep so can you explain exactly what the Paleo diet is so the Paleo diet is mainly based off of eating a diet that our ancestors had of food groups that our ancestors had access to so that would be food groups prior to the Agricultural Revolution where we had more evolutionary history and exposure to these food groups so food groups that are not on the diet would be grains legumes and dairy and alcohol would be on there as well and then food groups that do make up the diet would be your meat seafood fruit and vegetables nuts and seeds or whole foods like that and did you find it hard to transition of it because what did you eat before you went payday oh just your standard American diet I don't know for me I was very motivated at the time to do it so I didn't have too much trouble I know other people who have tried the diet and had trouble adopting it and like fully switching over to it but for me highly motivated at the time and then I saw success pretty quickly so as soon as I saw change on that scale I was pretty much sold and haven't looked back since and now then the weight loss what are the benefits to experience for Paleo diet for me pretty much instantaneously acne cleared up like in just a couple weeks and then I never realized until somebody else asked me about it but like just more greater like mental clarity yeah and I've heard a lot of people mention that too like yeah that's like secretary but the focus and energy you have is like wow it makes you feel like a different path better will finally take charge of their diet and they start to change it you know it's just amazing how many people don't know how good they can feel change your diet it's not think about they actually even like it's like a whole new world for them I've heard so many people say and over time that they pick up new diets or thinking about what they eat and feel great so what do you mean an average day then I yeah for me it's some eggs in the morning with some typically spinach and some fruit and then some more fruit throughout the day I eat offered I don't know apples bananas oranges trying to do a lot of berries as well blueberries and then yeah lunch is usually just I snack throughout the day I'd I don't need three meals a day but snacking will just be some bananas and almond butters and dark chocolate everybody loves the dark chocolate and then yeah dinner is just fish or meat a bunch of veggies so it's very simple on the ingredients and one of the things I'm stressing about ancestral eating is that you're eating food that looks like what it is yep and then if you know if it looks like what it is then as in not a cop-caller or something like that if it's an animal and you're eating fish and it looks like a fish and you've got a vegetable there and it looks like the vegetable that's eating don't grow on trees nothing is princess essentially but what you're doing now is really impressive in ancestral health and evolutionary medicine but can you explain what that is yeah so evolutionary medicine is applying modern evolutionary theory and one of the best perspectives that you get out of it is thinking more about the why think about what causes obesity it's an you know sippin surplus intake of calories or food but instead of blood causes obesity why do we have the ability to develop obesity is a completely different question that will allow you to think differently about this and you can apply that perspective just about anything what is cancer and how does cancer come about but why do humans and all life have the ability when is it when a sweet side this kind of comes about there's highly debated of course but one of the idea is to see like a 50 genotype thrifty phenotype hypothesis and this is the idea that mammals being able to store energy it's a good thing yeah feast or famine you don't know when you're gonna get your next meal so storing energy is a good thing but mismatched in today's environment where we have a surplus of energy we are just continue to store it because we don't need to work raw food anymore we do not need to work for food anymore yeah pick up your phone and get thirty three hundred calories delivered to you at any time mmm I saw that feast or famine like our bodies are designed for that and it takes us fourteen thousand four hundred thousand years to evolve but yet we've not adapted to this new diet of highly princess feeds mainlining princess sugar mr. grated fat oh yeah we do comes out when it looks like I'm eating perspective would have had things like veganism and vegetarianism are they ancestral what are your thoughts on that so there hasn't been a hunter-gatherer Society so we use one together in societies not a model we'll think our ancestors actually been active do when they eat how they live their life and there hasn't been a hunter-gatherer society that's been studied that hasn't been seen animals in some way shape or form whether it's a very small amount of their caloric intake or all the way up to such a large amount as people think of like the traditional Inuit population eating a lot of seafood and way longer like that veganism and vegetarianism is very interesting to think about because vegetarians very interesting also because people have all sorts of different types of vision vegetarianism Xin this lacto-ovo pescetarian but they all kind of fall under the vegetarian umbrella but the idea of removing all animal products it really restricts the dietary variety that you have specifically in terms of the nutrients that you get so some of the first things that people think about with vegan or vegetarian ISM is vitamin b12 which is only found in animal products we know now though that you can still regret it - b12 in your body for a long time almost 10 years so what percentage of a diet has to actually come from me it's kind of still up for debate so if someone wants to not eat me for whatever reason you know they could still have a healthy diet if they're smart and they have to be really careful about their nutrient intake on a vegan or vegetarian diet but also I mean if someone's eating meat once a week and getting access to the nutrients that's available in them and then they don't eat meat for the rest of the week is that a vegetarian diet or not so it's a question of how much meat when how frequently you want to eat it or not and what about a carnivore diet would you see that as being an ancestral diet I don't think so no we've never seen a hunter-gatherer society that ate only meat and got all their energy and nutrients for me so I think that's just taking it to the extreme side Hebei the equally extreme that equally yes exactly equally humans are you know definitely omnivorous animals and our nutrient needs reflect that all right so then people sum up the human diet is being omnivorous with a lot of animal products and a lot of whole plants well and what do you think about starches as well just be potato potatoes yeah so just in comparison if you were to take all the starch groups together potatoes bread strains lagoons and compare them to other food groups specifically meat and fruits and vegetables they're way more on nutrient poor so fruits and vegetables and meats are the two most nutrient dense food groups that we can and when we think about nutrient density we're talking about the amount of micronutrients in it usually per a set amount of calories and when you run all those numbers you see that fruit and vegetables are always number one in terms of nutrient density so starches you know they can be in the diet but I I would me personally recommend that as long as your diet is based predominantly in vegetables you're pretty much all set is my recommendation so more vegetables then meat products then okay say like a plant-based diet with with some meat do you think it's important to have pastures and grass-fed meats yeah yeah I think you know either I just saw a whole talk on you know sustainability and how we treat animals and everything but you know we do know that the better raised your animal products are the better quality the more nutrient density there is in them for sure all right and if you could change one thing about how people eat to improve that health how people what or what people eat either either either what would it be what people eat I would just say eat more vegetables that's really the best thing you can do for yourself and then how people eat start cooking no go in the grocery store and look in look in the produce aisle and say I don't know what that is I've never tasted it if I go home and try it and eat with people it's also another good thing to do yeah human diet we're omnivores and we need to be plant products and vegetables 3:00 in morning that one is debatable depending on port but that would guide you for the Rings yeah and you will say your ancestry I think that has a big big impact one thing that a lot of people talk about all the time is phytochemicals these are molecules that are found in plant products and you know if we look at an apple there's still hundreds if not thousands of molecules in there that we have no idea what they do same thing goes for animal products there's oil chemicals as well that we just have no idea and most likely we're gonna find that you know all of the plant foods and animal products that we have there are going to be more beneficial phytochemicals and toooo chemicals that we just have no idea how they function in our body yet because what most people and businesses do nowadays is so isolated phytochemical turn it into some sort of pill and say that it's gonna cure everything but really when you eat that whole food you're getting all sorts of things that we don't even know about yet that if we were to spend the time to study them are most likely going to have beneficial effects on their physiology yeah because you know food is medicine but it can also be a toxin but if you isolate just one ingredient or one vitamin or mineral and you have it separate food you're not necessarily going to absorb it the same way and you're gonna miss out on all the other benefits that come with eating the whole food so there are supplements that are fantastic but they're supplementary and really you should get everything yeah you should get everything that you need from eating real food plants and animals well thank you very much for your time today and good luck with your talk later thank you so much yeah it's been great thank you thank you so much you .

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Paleo Chicken Curry on Cauliflower Rice

I'm gonna take one of my favorite dinners for you guys it's my paleo chicken curry on cauliflower rice that's really healthy really simple and super nourishing so let's get started mount some coconut oil in a large frying pan and add garlic and one chopped onion and saute that for about five or six minutes until it's translucent now add six dice chicken thighs cook the chicken until it's lightly golden 6 add one can of coconut cream 2 tablespoons of curry powder 1 teaspoon of turmeric and 1/2 2 teaspoons of chili flakes depending on how hot you like it now let it simmer for about 10 to 15 minutes add in some chopped green beans or any other veggies that you like and it's simmer for another 4 to 5 minutes it's not what you do is add one head of chopped cauliflower to a food processor in two garlic cloves was it up but we up oh and a large fry pan and then pour the cauliflower rice up let it simmer for around 3 to 5 minutes add some salt pepper then add cauliflower rice to a plate or a bowl now pour the chicken curry on top top with some freshly chopped herbs .

Video Description:

This is one of my favourite nourishing and warming recipes as it's so simple to make and is super customizable.

Chicken Taco Lettuce Wraps (Low-Carb , Paleo, Keto)

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Video Description:

Lettuce wraps filled with spicy taco-spiced chicken, avocado, tomato, and drizzled with a zesty cilantro lime sauce. This healthy nutritious low-carb meal is a delicious protein packed option and great if you are on a low-carb, paleo or keto diet! 

Get the full recipe here:

Lowcarb & Paleo meal planning

hey guys happy sunday welcome to my kitchen today we are going to be talking about meal planning what we've got going on in the kitchen this week and what we're having for dinner this week so for those of you happy on live thank you so much and for those of you catching the replay thank you as well I love my replay viewers and I appreciate all of the comments and likes and love and shares that you guys give my stuff so keep it up alright so I was telling you guys that tonight's dinner is literally like a five dollar meal um so I'm going to share that first then I'm going to show you how we meal plan and we'll just keep it short and simple so tonight we are going to do some packets on the grill that have chicken asparagus onion and mushrooms and I made a marinade for the packets and i'm going to show you what we put in to that is kind of like an 18 inspired thing and this is all paleo low carb so what your fridge is so organized no my fridge is a hot mess like most of my life so but it would be nice if my fridge was super organized so to show you guys what I put in the marinade so and just so you know I don't know if any of you have heard this before but cooks measure chefs do not I consider myself a chef because I don't measure things I kind of eyeball things and go from there and ninety-nine percent of the time they turn out well so let me move this camera just a smidge okay so this was an asian-inspired thing so in a little Bowl I combined some extra virgin olive oil garlic powder crushed red pepper ginger you can't have something that's Asian without some ginger in there onion powder you got the traditional salt and pepper we always use the pink Himalayan sea salt sesame seeds and then the magic ingredient our coconut aminos so these you can find at your local health food store or in my amazon store i'll have to share the link with you guys for this so since we stick primarily to paleo ninety percent of the time we avoid soy so to alleviate or get out of all the soy stuff coconut aminos have the same flavor just no soy so look for this it also has sixty-five percent less sodium than soy sauce so it's a really good option for those of you aiming to keep your sodium low so mixed all that in a bowl chopped up my chicken and the cool thing was when I went to the grocery store today there was a package are ready together that had the onions mushrooms and asparagus cut up and it was on manager special for a dollar ninety-nine I could not buy an onion mushrooms and asparagus for a dollar ninety-nine so it was a total win I had two chicken breasts so this is an under five dollar meal really i just put five dollars on the title so let me show you what those look like alright guys hang on hang on hang on there we go so all in the packet there i'm going to fold it all up and throw it on the grill I don't know how long I'm gonna have it on the grill we'll see what it looks like in 20 ish minutes I may kill the vegetables tune in later to find out what happens so that's what our dinner is gonna be tonight but I want to talk to you guys about meal planning and meal prepping because if you are not planning your meals but you have a health goal you are essentially planning to fail you can't say that you want to work on your health and have no idea what you are going to be consuming that week so to make it really simple on us what we do is our breakfasts are normally same thing might be a slight variation like we might use Applegate sausage instead of bacon but our breakfast stay primarily the same thing just to make it easy on everybody lunches for my husband it's usually leftovers from whatever i made for dinner for me i really like to use my protein shake then because i usually work out in the morning so my protein shake is usually my lunch i do beef it up it's not just like protein and water I put a lot of stuff in their veggies all kinds of things i'll show you guys my preferred protein powder at the moment ok i wasn't planning to do this so this is last minute so this is physique this is a whey protein if you are paleo primal and we have already established that you tolerate dairy well which i do suggest to all of my clients we need to remove it first then we can try to add it back in if you do well adding small amounts back in this is a brand that i highly recommend this is what i've been using and it does not have any crazy ingredients coloring artificial dyes flavors sweetened with stevia if you want more information on this let me know because this is what i am recommending to my clients down i'll be happy to hook you up with that and i also like to add in some great lakes gelatin it's a collagen gelatin so it mixes into cold stuff very well and this is great for your joints hair nails all that kind of stuff but it also is really good to help with gut health so it's a good source of protein and put them together we've got extra protein going on and those of you that have been watching my facebook you know that during this pregnancy having craving protein so hello protein so really then it comes down to dinner meals what are we going to do for dinners typically i pick five things four or five things to make for dinners throughout the week we know one night we'll have leftovers we know one night we'll probably go out and that's just how it is and when i say going out i usually mean like chipotle like seriously we're creatures of habit so what I want you guys to do in your meal plan is go through your pantry and see what you have before you just willy-nilly run to the grocery store and buy a bunch of crap you don't need so meal plan around what you already have in your pantry and your freezer in your fridge get on and check your local store that you shop at check their digital coupons load those to your store stores loyalty card that's a great way to save money I got a lot of stuff for free and discounted today also if your store has a loyalty program a lot of them will mail you coupons and I do get coupons for organic meat and produce so just putting it out there there is a cost effective way to live this lifestyle Jennifer asks did you find the gelatin nearby online Jennifer it is in my amazon store I'm going to post the link underneath this video when I'm finished because a lot of people ask me about the collagen so i will share that okay lee s for the baby bump that won't be this video but stay tuned so i'm going to show or tell you guys what we're having this week and i'll show you kind of what i do do do do okay you guys see those yellow post-its are those green post-its I don't know what color do you want to call them so we have our magnets for each day of the week and then I write down what we're having that way my husband doesn't ask me like 50 million times what's for dinner it's right there so I'm going to tell you guys what we are having this week so those of you that are tired of being asked about what's for dinner do something simple like that it'll save you so much time so monday night we are going to do turkey taco salads tuesday night we are doing meatloaf and a garlic green bean it's going to be a paleo meatloaf no I don't have a recipe I kind of just throw things together when it comes to meat loaf and the garlic green beans I've got fresh green beans i will cook them on the stove top with some garlic and olive oil salt and pepper really simple guys like it doesn't have to be rocket science to eat this way we're going to do what I call my bomb porkchops bomb stands for bacon onion and mushroom because hello I'm Dorothy everything has to have some bacon in it that's just how life is so I will saute up the bacon onion and mushroom together I will pan sear the pork chops I will see using them however want to season them all the stuff will be served on top of each other and the side dish for that night will be cauliflower rice so that's a good substitute if you are getting off the grains you're getting off the rice cauliflower rice is amazing you can race it yourself in a food processor or you can go I get mine at Trader Joe's and I will stock up put them in my freezer so that I have them Heather asks what kind of bacon do you eat i will show you guys and just so you know how serious we are about our bacon this is how serious we are about our bacon in this house like gold this is one of the brands that we use its hormel natural tour choice uncured no preservative preservatives and no nitrates so this is one brand that we used it was on sale at our store if we bought five we got them for 399 each they're usually 599 each so when that happens we buy a lot of bacon the other brand that we really like is oscar meyer they have a nitrate free uncured one as well and even some of the grocery stores now have their own brand that are uncured and nitrate free so we are serious about our bacon in this house Lee it is by formal formal natural choice alright everybody got that okay glad I could help with the bacon problem okay so like I said we're going to do pork chops and cauliflower rice on Wednesday night Thursday night is always a light night for us we usually have stuff going on with church and so we are just doing a simple salad with tuna on it nothing fancy but it's still low carb high protein and then we will have leftovers and then Saturday night I typically go to church that will be my chipotle night so that gets us through the whole week like I said Tim you'll take leftovers and you know I told you what I do for lunch so anyway if you guys have any more questions about meal planning grocery shopping how I eat what I eat why I eat if you are interested in the protein that I use like i said i'm very picky about what I put in my body I research the crap out of everything that I put in my body and so I do look for things that are gluten-free non-gmo sweetened with stevia not full of artificial colors and dies and flavors and all that stuff so if you're looking for a natural route I will give you my suggestions and i will leave the amazon link so you guys can take a pop into my amazon store and support me you support me in my amazon store if you have loved my content in my videos go ahead and use that to get some of these goodies through amazon so i will be back tomorrow stay tuned for what the topic will be i'll be back every day actually so until then you guys have a great rest of your sunday and i will talk to you next time bye guys .

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