THE PALEO DIET: An Incredibly Easy Method That Works For All

The underlying principle of the paleo diet is to emulate the caveman’s diet plan.

That means you don’t eat grains, legumes, dairy, refined sugar, or other pre-agricultural foods.

Instead, fill up on the fruits, vegetables, meat, fish, and poultry that your Paleolithic predecessors ate.

The Paleo diet is the first set of dietary recommendations to be created using modern scientific nutrition and health studies.

If you notice, the diet of our Stone Age ancestors was healthier than today because we often eat highly processed foods today.

Lean meat, fish, and complete, unprocessed foods are prioritized in the paleo diet. Salt, sugar, and carbohydrates are likewise severely restricted.

A study found that while this kind of eating can promote weight reduction and other health advantages, it is not without risks.

What Is The Paleo Diet?

Supporters of the paleo diet believe that foods that were consumed by early humans during the Paleolithic period are better suited for our bodies. The Paleolithic Era dates from around 2.5 million to 10,000 years ago.

Lean meat and vegetables are the main ingredients in these cuisines, as opposed to the overly processed and high-carbohydrate diets that many people consume nowadays.

Paleo-friendly foods include lean, unprocessed meat, fish, green vegetables, fresh fruit, eggs, nuts, and healthy oils.

Cereals, milk, cheese, potatoes, legumes, processed foods, additions of salt or sugar, and refined vegetable oils are not permitted.

How to Make the Paleo Diet Work for You

Eating well does not support being that rigorous, despite the fact that this is a fundamental introduction to the paleo diet.

Consuming some of the foods on the “no” list, such as whole grains, dairy products, and legumes, is critical to completing your diet with the necessary nutrients.

If you’re interested in the paleo diet but don’t think you want to be so strict, you don’t have to take an all-or-nothing approach.

Think about adopting certain paleo eating habits and avoiding the ones that don’t suit you.

For instance, think about consuming fewer added sugars while increasing your diet of fruits and vegetables.

Consult your doctor or a qualified nutritionist if you’re unsure about grains or dairy to determine what’s best for you.

Types of Paleo Diet

The paleo diet may be adjusted to meet the needs of each person’s diet.

As a registered dietitian, recognized specialist in sports dietetics, and author of Fueling Young

Athletes from Pittsburgh, Heather Mangieri adds, “I regularly assist clients to tailor it, especially athletes and active individuals who require more carbohydrates for fuel.

While still adhering to a balanced eating plan and achieving personal goals, adding a few more complex carbohydrates – like oatmeal, potatoes, and other whole grains – helps to provide the extra fuel needed for the exercise.

The objective is to consume little more food than is necessary.”

According to her observations, the majority of people who identify as following the paleo diet really follow a modified version of it.

That’s okay since losing weight doesn’t involve adhering to a strict paleo diet,

Paleo Diet Autoimmune

The paleo diet has undergone changes throughout time. One variation is the paleo autoimmune diet.

A food is eliminated from the diet one at a time during an elimination diet in order to determine whether foods in particular cause symptoms associated with autoimmune diseases.

Foods that are prohibited on the paleo diet include processed foods and wheat, which proponents of the diet claim to be common offenders.

Although there is no study on how the paleo diet impacts autoimmune illness, there is anecdotal support for its benefits.

What is the Process of the Paleo diet?

Eat unprocessed, whole foods.

Increase your intake of plant-based foods.

Try a (cheeseless) vegetarian omelet for breakfast instead of cereal.

Consume lean protein (meat, chicken, and fish).

Buy a spiralizer to make zucchini noodles, then serve them with meatballs or a fish filet.

Your burger should be free of bread.

Instead of using a tortilla for lunch, use lettuce to create “wraps” out of sandwich meat.

Refined carbs and processed foods like snack chips should be avoided.

Avoid eating anything sweetened with sugar, including candy, pies, cakes, and cookies.

Eat nuts as a snack, but avoid peanuts because they are technically legumes and are therefore not allowed on the paleo diet.

Since it contains more protein than the government’s recommended 10% to 35% of daily calories from protein, the paleo diet is referred to as a high-protein diet.

The paleo diet places an emphasis on consuming raw foods, lean protein sources, fruits, and vegetables while avoiding processed meals.

What to Eat on the Paleo Diet?

The paleo diet restricts some meals while emphasizing natural foods without salt or sugar added. Among the allowed foods are

Fish and seafood- These contain omega-3 fatty acids and protein.

Meat that has been raised on grass- This offers minerals, B12 vitamins, and protein that is low in saturated fat (zinc, iron).

Seasonal fruit- It has fiber, phytochemicals, and antioxidants.

Non-starchy veggies- These include broccoli, carrots, cucumbers, and squash, for instance.

These are low in calories and include vitamins, minerals, fiber, and phytochemicals.

Sweet potatoes taste great.

Paleo proponents stress these root vegetables’ superior nutritional qualities.

Eggs- These offer protein, vitamin A, and choline from the egg yolk, and omega-3 fat (in omega-3 enhanced eggs).

Except for peanuts, which are legumes, and nuts (except peanuts which are legumes).

Mono- and polyunsaturated fatty acids, fiber, vitamins, minerals, and phytonutrients are a few of them.

A kind of olive oil!

This is recommended for its heart-health benefits and contains phytonutrients as well as monounsaturated fat.

Foods for Paleo Diet

• Nuts and seeds
• Healthy oils
• Eggs
• Fish and seafood: choose wild-caught
• Fresh fruits and veggies
• Grass-fed meat: choosing grass-fed is healthier for you, and the environment and closer to what our ancestors ate.

Meat & Seafood

Common meat and seafood choices in the paleo diet include:

• Bacon
• Cod
• Turkey
• Chicken
• Beef
• Salmon
• Tuna
• Pork

Fruits & Vegetables

Examples of produce to eat on a paleo diet:

Paleo Fruits

• Grapes
• Bananas
• Citrus fruits
• Apples
• Berries: including blackberries, blueberries, and strawberries
• Melon
• Peaches
• Plums

Paleo Vegetables

• Cabbage
• Spinach
• Cauliflower
• Broccoli
• Brussels sprouts
• Sweet potatoes
• Butternut squash

Nuts & Seeds

Paleo Nuts & Seeds

• Pumpkin seeds (pepitas)
• Chia seeds
• Sunflower seeds
• Flax seeds
• Almonds
• Cashews
• Pistachios
• Walnuts
• Macadamia nuts
• Pecans
• Hazelnuts
• Pine nuts
• Brazil nuts

Healthy Oils

Paleo Oils

• Macadamia oil
• Avocado oil
• Coconut oil
• Olive oil
• Walnut oil
• Flaxseed oil

Foods To Avoid On Paleo Diet 

There are few carbs in the paleo diet. The following foods are prohibited:

Grain-based products like pasta and cereal.

Because refined grains have a high glycemic index, they can quickly elevate blood sugar levels, causing insulin, a hormone that promotes fat storage, to is produced.

Despite the benefits of whole grains for health, the paleo diet forbids the use of any grains (not just refined grains).

Legumes include things like beans, soy, and peanuts. For example, beans have a moderate glycemic index.

Milk, cheese, and yogurt. These are not allowed because, according to paleo supporters, they typically include hormones and are associated with digestive problems since many people cannot digest the sugar in dairy.

These foods are not permitted on the paleo diet:

• Processed foods
• Soda & sweetened beverages
• Refined vegetable oils
• Salt
• Artificial sweeteners
• Cereal grains
• Legumes (peanuts, beans, lentils, tofu)
• Refined sugar

Benefits of the Paleo Diet

Numerous health benefits of the paleo diet are touted, including

Weight Loss Management

According to research, weight loss is the main benefit of the paleo diet, even when calorie counting and portion control are not necessary.

Overweight or obese people might benefit from losing weight in terms of their health.

Diabetes Management

A tiny study done by researchers at the University of California, San Francisco found that the paleo diet may help with glucose control.

Diabetics should consume less sugar, processed food, and refined carbohydrates (processed carbs without fiber).

Eliminating sugar and reducing salt are two of the paleo diet’s biggest benefits, continues Mangieri.

In fact, reducing those nutrients alone may help the majority of individuals lose weight.

Body Fat, Blood Pressure, and Cholesterol Levels Have Improved

The paleo diet can help with weight loss and waist circumference reduction, as well as the treatment of certain chronic illnesses, according to a 2019 review of the study that was published in Nutrition Journal.

Additionally, a small 2015 study found that those with high cholesterol had improvements in their triglyceride and cholesterol levels after consuming paleo meals for four months, both of which are crucial in preventing heart disease.

When compared to other diets, the paleo diet produced short-term benefits in waist circumference, triglyceride levels, blood pressure, cholesterol, and blood sugar levels, according to another analysis of randomized research that was published in The American Journal of Clinical Nutrition.

Clinical investigations show that a Paleo diet has a variety of health advantages, including:

• lowers the risk of heart disease by lowering cardiovascular disease risk factors (see The Paleo Diet for Cardiovascular Disease)
• lowers inflammation and boosts immune function (see The Autoimmune Protocol)
• lowers the risk of cancer (see The Link Between Cancer and Autoimmune Disease and The Link Between Meat and Cancer)
• Diabetes is reversed via increasing blood sugar control and recovering insulin sensitivity (see The Paleo Diet for Diabetes)
• encourages healthy weight reduction and the reversal of obesity and overweight (see Paleo for Weight Loss)
• improves autoimmune disease symptoms

Dangers of the Paleo Diet

There are various risks associated with the paleo diet, including

The quantity of saturated fat you eat is too high.

The key components of a true paleo diet include vegetables, berries, sweet potatoes, nuts, and seeds.

If you eat enough of those items, Mangieri continues, “you can get adequate fiber.”

“The problem is that the majority don’t.

Many people take what they want from their diet, such as eating whatever much meat they want without giving the vegetables any thought.

Undoubtedly, this might result in a diet high in saturated fat.

The paleo diet forbids dairy products, therefore getting adequate vitamin D and calcium is undoubtedly a problem, according to Mangieri.

On top of that, some people can find it challenging to maintain this eating pattern due to the lengthy no-eat list.

• The majority of individuals find it challenging to follow any diet that severely restricts one or more food categories. The paleo diet is therefore unsuccessful in lasting weight loss.
• The paleo diet is high in saturated fats for general health because of the increased intake of protein from animal dietary sources.
• Dieters may see a gradual rise in cholesterol over time, especially the unhealthier cholesterol. Heart disease risk might increase as a result.
• Lack of calcium increases the risk of rickets, osteoporosis, and bone fractures.
• Continued low-carbohydrate consumption may lead to excessive fat-burning or ketosis.
• If you want to try the paleo diet, talk to your doctor or a registered dietitian first, especially if you have heart, kidney, liver, or pancreas conditions.
• You should also get advice from a physician or a nutritionist if you decide to follow the paleo diet’s extremely low-carb variation.
• insufficient vitamin intake

Can the Paleo Diet Help Me Lose Weight?

Yes, you can lose weight with the paleo diet because you can consume more fiber, protein, and less added sugar, according to Sparta, New Jersey-based registered dietitian Erin Palinski-Wade, who is also the author of the “2 Day Diabetes Diet.”

Extra fiber consumption “often results in you feeling more full,” which may enhance portion control and appetite control, resulting in weight loss.

This meal plan may reduce the intake of “grab-and-go processed foods,” which are frequently high in calories because many of the meals need preparation.

Permanent Weight Loss

According to research published in Nutrition Journal in 2019 adopting a paleo diet “may help in the treatment of chronic diseases, the reduction of weight, and waist circumference.

However, to show health advantages, further randomized clinical studies with larger populations and longer durations are needed.”

A paleolithic diet “may be an adequate remedy to the damaging Western diet,” claims a 2015 research published in the Journal of Gastrointestinal and Liver Diseases, but “only unequivocal evidence from randomized controlled trials or meta-analyses can validate this hypothesis.”

76 people followed the paleo diet for 60 days, according to a 2015 study published in the Journal of the American College of Cardiology.

For the same period of time, participants in the vegan, Mediterranean, and DASH diets lost an average of 9 pounds and had improvements in their blood pressure measurements.

The biggest and most persistent benefits were seen in those who also regularly attended diet support group meetings.

A 2015 research that appeared in the journal Cell Metabolism examined the results of a low-carb and low-fat diet on 19 obese men and women who underwent daily exercise for two weeks while residing in a metabolic ward.

In obese individuals, calorie-for-calorie, dietary fat restriction resulted in more body fat loss than dietary carbohydrate restriction, according to a study.

Loss of Weight Over Time

In obese postmenopausal women, a paleo diet “had superior positive outcomes over (a Nordic Nutrition Recommendations) diet for fat mass, abdominal obesity, and triglyceride levels,” according to research published in the journal European Journal of Clinical Nutrition in 2014.

However, the researchers found that after 24 months, the quantifiable effects on the human body disappeared.

The researchers stated that further study needs to be done on the long-term impact of these changes.

Weight Management and Control

High-protein diets can aid in weight control since protein consumption can help reduce appetite and keep you feeling fuller for longer.

Following 148 obese dieters for a year, a 2014 study in the Annals of Internal Medicine found that those who limited carbs lost more weight than those who did not—over 8 pounds more—than those who did not.

7 Days Paleo Meal Plan

A week’s healthy menu includes a variety of Paleo-friendly items for breakfast and lunch, and dinner ideas for each day.

You can customize this menu according to your preference.

Saturday

• Breakfast: the night before’s leftover fish and veggies
• Lunch: a lettuce-wrapped sandwich with meat and fresh veggies
• Dinner: stir-fried ground beef with veggies and fruit

Sunday

• Breakfast: fried eggs and veggies in olive oil
• Lunch consists of a chicken salad with olive oil and a handful of almonds.
• Dinner: Steak, veggies, and sweet potatoes

Monday

• Breakfast consists of fried eggs, veggies in olive oil, and one piece of fruit.
• Lunch consists of a chicken salad with olive oil and a handful of almonds.
• Dinner: burgers cooked in butter (no bread), veggies, salsa

Tuesday

• Breakfast consists of bacon, eggs, and one piece of fruit.
• Lunch: the night before’s leftover steak and veggies
• Baked salmon, veggies, and avocado for dinner

Wednesday

• Breakfast consists of bacon, eggs, and one piece of fruit.
• Lunch: the night before’s leftover burgers
• Dinner: cooked fish in butter with veggies

Thursday

• Breakfast consists of two eggs and one piece of fruit.
• Lunch consists of leftover stir-fry from the night before and a handful of almonds.
• Dinner includes fried pork and veggies.

Friday

• Breakfast: the night before’s leftover fish and veggies
• Lunch: a lettuce-wrapped sandwich with meat and fresh veggies
• Dinner consists of grilled chicken wings, veggies, and salsa.

This approach may help you lose weight if you have the money to buy more whole, unprocessed meals and are willing to put in the time to prepare them.

A multivitamin can be added to the diet to help make up for any dietary deficiencies.

If you want a less restrictive weight loss strategy that includes a wider variety of meals and is less focused on meat, look for another plan.