Going back to nature has always proved to be an effective solution for several ailments; that is precisely what the paleo diet can help with. It became popular in the 21st century and offers a peek into the eating patterns of our ancestors during the Palaeolithic age. From whole foods to meat to vegetables and nuts, these foods can help improve your overall health and well-being.
What Is The Paleo Diet?
The paleo diet, also called the Stone Age diet or the caveman diet, focuses on consuming foods that may have been available during the Palaeolithic age. This includes whole foods they could hunt and gather, such as fish, lean meats, fruits, vegetables, nuts, and seeds.
Types Of Paleo Diet
Some people customise their diet plan to fit their health goals. Modified versions of the diet may not be as strict as the original paleo diet. These include:
- Primal Paleo Diet: This diet includes white rice, dark chocolate, fermented dairy products, raw honey, and maple syrup, as well as certain alcoholic drinks.
- Normal Paleo Diet: This diet allows dark chocolate, ghee, butter, raw honey, maple syrup, and wine.
- Autoimmune Paleo Diet: This elimination diet involves removing foods from your diet one by one to identify the ones causing symptoms related to autoimmune diseases.
Though the diet can be adjusted per your needs, it improves your health in various ways. Take a look.
Benefits Of The Paleo Diet
May Aid In Weight Loss
A meta-analysis found that the paleo diet may help reduce weight, BMI, and waist circumference. Though it is considered a fad diet, it may aid in weight loss because of decreased caloric intake.
May Help Treat Diabetes
The reduced intake of saturated fatty acids and carbohydrates and higher intake of protein, monounsaturated, and polyunsaturated fatty acids may help improve glycemic control and reduce postprandial hyperglycemia. A study found that short-term adherence to this diet may increase insulin sensitivity and improve lipid profiles.
May Help Reduce Blood Pressure
Studies suggest that the paleo diet may help lower both systolic and diastolic blood pressure due to reduced sodium intake and weight loss (3), (5). This may help improve several cardiovascular risk factors in people with metabolic syndrome.
May Help Improve Cholesterol Levels
Studies show that a grain-free diet can lower total cholesterol, LDL cholesterol, and triglyceride levels. The exact mechanism behind this is yet to be studied, but it is believed that a grain-free diet is lower in carbohydrates and sugar, which are the main culprits behind LDL cholesterol.
This diet helps improve your health in various ways. To reap its benefits, scroll down to the next section for the foods to eat and exclude from this diet.
Foods To Eat On The Paleo Diet
- Fruits: Apples, plums, peaches, bananas, grapes, citrus fruits, melons, and berries.
- Vegetables: Cauliflower, spinach, cabbage, butter squash, sweet potatoes, broccoli, Brussels sprouts, and turnips.
- Meat And Seafood: Chicken, beef, salmon, tuna, pork, bacon, cod, and turkey.
- Eggs: Free-range, pastured, or omega-3-enriched eggs.
- Nuts And Seeds: Chia seeds, flax seeds, sunflower seeds, pumpkin seeds, almonds, pine nuts, pistachios, pecans, hazelnuts, Brazil nuts, macadamia nuts, and walnuts.
- Healthy Oils And Fats: Olive oil, walnut oil, coconut oil, flaxseed oil, macadamia oil, and avocado oil.
While these are the various foods you can eat on this diet, knowing which foods you should avoid is essential. Take a look.
Foods To Avoid On The Paleo Diet
- Grains: Wheat, rye, barley, cereal, bread, and pasta.
- Legumes: Beans, lentils, soy flour, peanuts, peas, tofu, and soy milk.
- Dairy: All dairy products, including low-fat milk.
- Refined or Added Sugar: Soft drinks, fruit juices, table sugar, candy, pastries, and ice cream.
- Vegetables: Starchy vegetables like corn, jicama, and white potatoes.
- Vegetable Oils: Soybean oil, safflower oil, grapeseed oil, sunflower oil, cottonseed oil, and corn oil.
Highly Processed Foods include chips, cookies, and everything labelled “low fat” or with many additives, including artificial meal replacements.
Now that you know which foods to include and avoid, scroll down for a sample meal plan to help you get started.
Paleo Diet Meal Plan
Meal planning is crucial for successfully following the Paleo Diet. By preparing a weekly menu, you have the necessary ingredients, making it easier to stick to Paleo-friendly foods. It also reduces daily decision-making time and unhealthy temptations. Additionally, meal prepping allows you to experiment with new recipes, ensuring variety and balance in your diet. Here is a sample meal plan to help you get started:
Paleo Diet 7-Day Meal Plan
| DAYS | BREAKFAST | LUNCH | DINNER | SNACK |
| Day 1 | Scrambled eggs made with three large eggs and sautéed spinach, tomatoes, bell peppers, and mushrooms | 1 bowl of chicken salad with olive oil dressing, cucumber, mixed berries, avocado, and a handful of nuts. | 3 ounces of strips of grilled steak with a bowl of spinach salad topped with sunflower seeds | A handful of almond slices and mixed berries. |
| Day 2 | One banana, avocado, kale, and apple smoothie made with almond milk and two poached eggs. | 1 serving of chicken salad with mixed grilled vegetables and 1 cup of grapes. | 6 ounces of baked salmon, six steamed asparagus spears, a cup of steamed broccoli, and roasted sweet potatoes. | A few slices of citrus fruit along with 1 cup of herbal tea. |
| Day 3 | 1 serving of banana, avocado, kale, and apple smoothie with a sprinkle of chia seeds and one poached egg. | 1 bowl of mixed salad with tuna, pumpkin seeds, olive oil cherry tomatoes cucumber, bell peppers, and boiled eggs. | 4 ounces of beef stir-fry cooked in 2 tablespoons of coconut oil and a side of broccoli, bell peppers and snap peas. | 1 glass of warm almond milk with 1 ounce of cashews, a banana, and a tablespoon of chia seeds. |
| Day 4 | 3 bacon slices with scrambled eggs made from 3 eggs and one orange. | 2 servings of chicken and vegetable soup with 15 grain-free crackers | 4 ounces of fried pork with steamed kale, broccoli, and spinach. | 3 ounces of beef jerky |
| Day 5 | 3 hard-boiled eggs with 1 cup of sliced carrots | 2 cups of mixed salad greens, 3 oz of grilled chicken breast, and a slice of avocado | 4 ounces of stir-fried ground beef with vegetables and berries. | A handful of walnuts and mixed berries. |
| Day 6 | One glass of smoothie made with spinach, mixed berries, one scoop of vegan protein powder, and coconut milk. | 4 ounces of baked salmon with 1 cup of roasted butternut squash in 1 tablespoon of olive oil Six roasted asparagus spears |
2 servings of mixed vegetable and chicken soup with turmeric. | A handful of roasted pumpkin seeds and almonds with 1 cup of herbal tea |
| Day 7 | 3-4 oz of Greek yoghurt with 1 cup of roasted sweet potatoes with apple slices and cinnamon. | 1 bowl of mixed salad with turkey, seeds, avocado, and olive oil. | 4 ounces of grilled lamb with roasted Brussels sprouts and spaghetti squash. | 1 cup of herbal tea with a handful of mixed berries and walnuts. |
This sample meal plan can be of great help to beginners as well as people looking to lose weight. You may also customise the paleo diet recipes based on your food preferences and goals. If you do not like following a strict diet, you may also choose alternatives like the keto diet. While paleo and keto are used interchangeably. They are not the same. Read on to learn about the fundamental differences between the two.
Paleo Diet Vs. Keto Diet
When comparing the paleo diet vs the keto diet, you will find that both share some similarities as they both promote the consumption of whole unprocessed foods. However, they differ in the following ways.
| PALEO DIET | KETO DIET |
| · Allows natural, grass-fed, and unprocessed meat.
· Allows raw honey, maple syrup, date sugar, and coconut sugar. · Allows starchy vegetables in moderation. · Allows fruits and high-sugar fruits to be consumed in moderation. · Does not allow dairy products. |
· Allows any meat that does not contain added sugar or carbohydrates.
· Allows some artificial sweeteners, such as stevia and sucralose. · Does not allow starchy vegetables. · Allows only lower-sugar fruits. · Allows sugar-free dairy. |
While the two diets differ in many ways, both aid in weight loss and improve overall health. However it is important to learn about their potential risks before starting them. Scroll down to learn more.
Risks Of The Paleo Diet
- The diet restricts several foods, such as grains and starchy vegetables, that are good sources of fibre and other nutrients. This may cause nutrient deficiencies.
- The elimination of dairy products may result in calcium and vitamin D deficiencies. This may decrease bone density and increase the risk of osteoporosis, especially during menopause.
- The diet is not sustainable for long-term adherence. Consult your physician or registered dietitian if you want to do the Paleo diet, especially for those with heart, kidney, liver, or pancreatic disease.
Note: To minimise nutrient deficiencies from the Paleo diet, consider incorporating supplements for excluded nutrients like calcium vitamin D and fibre. Always consult a doctor before doing so to prevent any risks of complications.
Conclusion
The paleo diet promotes the consumption of whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds. It may aid in weight loss, improve blood sugar control, and reduce blood pressure levels. However, long-term adherence to this restrictive diet may cause nutrient deficiencies. So, you may either fully adopt its principles into your diet or tailor it according to your health goals and needs. Also consult a registered dietitian for guidance. Especially if you have underlying health conditions.
Frequently Asked Questions
Should you stay on the paleo diet forever?
The paleo diet is not recommended for long-term adherence as it may cause calcium and vitamin D deficiencies (8). Therefore, it is best to stop it after a month or two.
Do doctors recommend a paleo diet?
Not all doctors recommend this diet. Anecdotal evidence suggests that a doctor may recommend it for immediate weight loss but not as a long-term solution to improve health.