What is the paleo diet and how does it work. Is the paleo diet healthy and sustainable long-term. What are the potential benefits and risks of following a paleo eating plan. How does the paleo diet compare to other popular diets.

Understanding the Paleo Diet: A Return to Ancient Eating Habits

The Paleolithic diet, commonly known as the paleo diet, is a nutritional approach that aims to emulate the eating habits of our prehistoric ancestors. Often referred to as the caveman diet, Stone Age diet, or steak and bacon diet, this eating plan has gained significant popularity in recent years. But what exactly does it entail?

The core principle of the paleo diet is simple: eat foods that would have been available to our hunter-gatherer ancestors. This means focusing on whole, unprocessed foods that could be hunted, fished, or gathered in prehistoric times. The diet typically includes:

• Lean meats
• Fish
• Fruits
• Vegetables
• Nuts
• Seeds

Conversely, the paleo diet excludes foods that became common after the agricultural revolution, such as:

• Grains
• Legumes
• Dairy products
• Processed foods
• Refined sugars

Proponents of the paleo diet argue that our bodies are genetically adapted to this style of eating and that the introduction of agricultural products into our diet has led to the rise of many chronic diseases in modern society.

The Science Behind the Paleo Diet: Evolutionary Nutrition Theory

The paleo diet is based on the evolutionary discordance hypothesis, which suggests that human genetics have changed little since the Paleolithic era. According to this theory, our bodies are not well-adapted to processing many of the foods that have become staples in the modern diet.

How does this hypothesis translate into dietary recommendations? The paleo diet encourages consumption of foods that our ancestors would have eaten, assuming these are the foods our bodies are best equipped to digest and utilize. This means emphasizing nutrient-dense, whole foods and avoiding processed foods, grains, legumes, and dairy.

Is there scientific evidence supporting this theory? While some studies have shown potential benefits of the paleo diet, long-term research is limited. It’s important to note that our understanding of prehistoric diets is still evolving, and the actual diets of our ancestors likely varied greatly depending on geographical location and food availability.

Potential Health Benefits of the Paleo Diet

While long-term studies on the paleo diet are limited, some potential health benefits have been observed in shorter-term research:

Weight Loss

Can the paleo diet help with weight loss? Many people do experience weight loss when switching to a paleo diet. This is likely due to the elimination of processed foods and refined sugars, as well as an increase in protein and fiber intake, which can promote feelings of fullness.

Improved Blood Sugar Control

How does the paleo diet affect blood sugar levels? Some studies have shown improvements in blood sugar control and insulin sensitivity in people following a paleo diet. This may be due to the emphasis on whole foods and the elimination of refined carbohydrates.

Reduced Inflammation

Does the paleo diet have anti-inflammatory effects? The focus on whole, nutrient-dense foods and the exclusion of processed foods may help reduce inflammation in the body. Some studies have shown decreases in inflammatory markers in people following a paleo diet.

Heart Health

Can the paleo diet improve cardiovascular health? Some research suggests that the paleo diet may lead to improvements in cardiovascular risk factors, such as blood pressure and cholesterol levels. However, more long-term studies are needed to confirm these effects.

Potential Risks and Drawbacks of the Paleo Diet

While the paleo diet may offer some health benefits, it’s important to consider potential risks and drawbacks:

Nutrient Deficiencies

Are there risks of nutrient deficiencies on the paleo diet? The exclusion of entire food groups, particularly dairy and grains, can potentially lead to deficiencies in certain nutrients. Calcium and vitamin D, which are crucial for bone health, may be of particular concern.

High Saturated Fat Intake

Does the paleo diet promote excessive saturated fat consumption? The emphasis on meat consumption in some interpretations of the paleo diet can lead to high intake of saturated fats. This may increase the risk of heart disease and certain cancers if not balanced with adequate intake of plant-based foods.

Sustainability and Practicality

Is the paleo diet sustainable in the long term? The restrictive nature of the paleo diet can make it difficult for many people to adhere to over time. It may also be more expensive and time-consuming due to the emphasis on whole, unprocessed foods.

Environmental Concerns

What are the environmental implications of the paleo diet? The heavy emphasis on animal products in some versions of the paleo diet may have negative environmental impacts, particularly if not sourced sustainably.

Paleo Diet vs. Other Popular Diets: How Does It Compare?

To better understand the paleo diet, it’s helpful to compare it to other popular dietary approaches:

Paleo vs. Keto

How does the paleo diet differ from the ketogenic diet? While both diets emphasize low-carb eating, the keto diet is much higher in fat and aims to induce a state of ketosis. The paleo diet allows for more carbohydrates from fruits and vegetables and doesn’t have specific macronutrient targets.

Paleo vs. Mediterranean Diet

What are the key differences between the paleo and Mediterranean diets? The Mediterranean diet includes whole grains, legumes, and dairy, which are excluded in the paleo diet. Both diets emphasize whole foods, but the Mediterranean diet allows for moderate consumption of wine and places less emphasis on meat.

Paleo vs. Vegan Diet

Can the paleo diet be adapted for vegetarians or vegans? The traditional paleo diet is not compatible with vegetarian or vegan lifestyles due to its emphasis on animal products. However, some people follow a “pegan” diet, which combines elements of paleo and vegan eating.

Implementing the Paleo Diet: Tips and Considerations

If you’re considering trying the paleo diet, here are some tips to help you get started:

1. Focus on whole, unprocessed foods
2. Increase your intake of fruits and vegetables
3. Choose high-quality protein sources
4. Experiment with new recipes to keep meals interesting
5. Plan meals in advance to ensure balanced nutrition
6. Consider consulting with a registered dietitian for personalized advice

It’s important to remember that no single diet is right for everyone. Your individual nutritional needs may vary based on factors such as age, gender, activity level, and overall health status.

Modifying the Paleo Diet for Better Balance

For those interested in the principles of the paleo diet but concerned about potential nutritional imbalances, consider these modifications:

Include Legumes

Why might adding legumes be beneficial? Legumes are excellent sources of fiber, protein, and various micronutrients. Including them can help ensure adequate nutrient intake and may support gut health.

Incorporate Whole Grains

What role do whole grains play in a balanced diet? Whole grains provide important nutrients like B vitamins, fiber, and minerals. They can be a valuable part of a healthy diet for many people.

Consider Dairy Alternatives

How can you ensure adequate calcium intake without dairy? If you choose to exclude dairy, consider calcium-fortified plant-based milks or other calcium-rich foods like leafy greens, sardines, and almonds.

Focus on Quality Over Quantity

Why is the quality of food important in the paleo diet? Emphasize the quality of your food choices rather than strict adherence to paleo “rules.” Choose grass-fed, organic meats when possible, and focus on a variety of colorful fruits and vegetables.

The Future of Paleo: Evolving Understanding and Personalized Approaches

As our understanding of nutrition and human evolution continues to grow, it’s likely that our approach to “paleo” eating will evolve as well. Recent research has shed new light on the diets of our ancestors, revealing a more diverse range of foods than previously thought.

What does this mean for the future of the paleo diet? It’s possible that future iterations of the paleo diet may be more flexible, incorporating a wider range of foods based on individual needs and preferences. The emphasis may shift from strict adherence to a specific list of “allowed” foods to a more personalized approach that focuses on whole, nutrient-dense foods while allowing for individual variation.

How can you determine if the paleo diet is right for you? Consider your personal health goals, dietary preferences, and lifestyle factors. It may be helpful to consult with a healthcare professional or registered dietitian who can provide personalized advice based on your individual needs.

Remember, the best diet is one that you can maintain long-term and that supports your overall health and well-being. Whether you choose to follow a strict paleo diet or incorporate some of its principles into a more flexible eating plan, the key is to focus on whole, nutrient-dense foods and to listen to your body’s needs.

As we continue to learn more about nutrition and human health, it’s important to stay informed and open to new information. The field of nutrition is constantly evolving, and what we consider “optimal” nutrition today may change as new research emerges. By staying curious and adaptable, we can continue to refine our dietary choices to support our health and well-being in the best way possible.

What it is and why it’s not for everyone

Health TipsAPRIL 27, 2022

By Good Food Is Good Medicine

The popular Paleolithic diet, or paleo diet, centers on the idea that eating like our ancestors aligns with our genetics and promotes good health. It’s also known as the caveman, Stone Age, or steak and bacon diet. A paleo dieter’s food choices are limited to what could be hunted, fished, or gathered in prehistoric times such as meats, fish, and vegetables.

The theory is that the rise in chronic diseases in modern society stems from the agricultural revolution. It suggests that adding grains, legumes, and dairy to meals may lead to a host of chronic diseases and conditions — from obesity to allergies.

UC Davis Health registered dietitians answer some of your questions about the paleo diet.

Is the paleo diet healthy?

Long-term studies don’t offer much information on how the paleo diet affects health. However, the diet has the potential to be a healthy way of eating. The typical paleo diet focuses on naturally raised meat and fish, as well as vegetables and fruits. It promotes avoiding dairy products and grains.

This diet can put you at risk for deficiencies in calcium and vitamin D, which are critical to bone health. At the same time, you may consume saturated fat and protein far above recommended levels due to eating so much meat. This can cause an increased risk of kidney and heart disease and certain cancers.

Did cave people really eat mostly meat?

People living in the Paleolithic period, or “cave people,” ate whatever their surroundings offered them. When surrounded by fish or marine life, that’s what they ate. In tropical habitats, people ate a variety of plant and animal foods. Calling a diet that consists mostly of protein the “paleo diet” isn’t accurate. Also, people living in earlier times simply didn’t live to the age when chronic diseases typically emerge.

The paleo diet calls for limiting carbs and dairy. Isn’t that a good thing?

We need carbohydrates, especially complex carbohydrates. Whole grains, fruits and vegetables are important fuels for brain and muscle function. But most of us can and should eat fewer refined carbs like desserts, chips, and sugary drinks. All of these add unnecessary ingredients and calories without the benefit of fiber, protein, vitamins, and minerals. Highly processed foods are often fortified just to appear healthy on nutrition labels.

If dairy intake is significantly limited and not replaced with other calcium food sources, calcium supplements and vitamin D may be needed. Paleo diet advocates often say dairy promotes inflammation. However, some research shows the opposite: low-fat dairy intake decreases inflammatory markers in the blood.

What are some benefits of the paleo diet?

A paleo eating plan that is high in fiber, potassium and antioxidants while being low in simple carbohydrates, sodium and sugar can be a healthy eating plan. It emphasizes local, sustainable, organic, and non-GMO foods and grass-fed meat options. It discourages foods that are highly processed or have artificial ingredients and colorings.

A paleo eating plan rich in fruits and vegetables could help you achieve most nutrient requirements. It may kick-start weight loss and, at least in the short-term, improve blood sugar and lipid profiles.

What are health risks that come with the paleo diet?

For most people, it’s very difficult to stay committed to any diet that’s too restrictive of one or more food categories. For that reason, the paleo diet isn’t effective for continued weight loss.
In terms of overall health, the paleo diet is high in saturated fats due to the increased intake of protein from animal food sources. Over time, people following the diet could see increases in cholesterol, particularly the less healthy cholesterol. This could increase the risk of heart disease.

Not getting enough calcium increases the risk of osteoporosis, rickets, and bone fractures. Continued low carbohydrate intake may lead to an overuse of fat for energy, or ketosis. It’s recommended that you work with your physician or registered dietitian if you want to do the paleo diet, especially those with heart, kidney, liver, or pancreatic disease. You should also talk to a physician or dietitian if you’re interested in trying the very low-carb version of the paleo diet.

What do you tell people who ask about the paleo diet?

Use the paleo diet as the starting point for a healthy eating plan. Add beans, lentils, nuts, whole grains, and low-fat or nonfat dairy or other calcium sources such as dark leafy greens, tofu, and soy or almond milk. Carefully choose lean protein sources, focusing on quality over quantity.

Plate balance is the key. Some resources for finding that balance are available at ChooseMyPlate.gov, the DASH (dietary approaches to stop hypertension) eating plan, or by talking to a registered dietitian. Fad diets go in and out of style. Always check with a qualified nutrition professional before making any big changes to your eating plan.

This post was reviewed by Kevin Calvillo-Chou, UC Davis dietetic intern, and Melinda Gong, UC Davis Health registered dietitian. It was originally published by UC Davis Health registered dietitian Alex Nella.

The Paleo Diet — A Beginner’s Guide + Meal Plan

The paleo diet includes whole, unprocessed foods, such as vegetables, nuts, seeds, and meat. It may benefit your overall health and reduce your risk for some health conditions, including obesity.

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago.

Although it’s impossible to know exactly what human ancestors ate in different parts of the world, researchers believe their diets consisted of whole foods.

By following a diet of whole foods and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease.

In fact, several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.

Anthropologists also speculate that the paleo diet influenced anatomic and physiologic changes in humans, including an increase in brain size and reduction in gastrointestinal tract size (1).

This article is a basic introduction to the paleo diet, providing a simple meal plan and other essential information.

A paleo diet meal plan

Paleolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived.

Some ate a low-carb diet high in animal foods, while others followed a high carb diet with lots of plants (1). Some even ate insects, but fortunately, this delicacy is not included in today’s modern interpretation of the paleo diet.

The paleo diet includes meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils (2).

Foods to avoid include processed foods, sugar, soft drinks, artificial sweeteners, and trans fats. Foods to limit include grains, most dairy products, and legumes (2).

However, it’s important to consider the above as general guidelines, not something written in stone. You can adapt all of this to your own personal needs and preferences.

Summary

Paleolithic humans’ diets varied depending on availability and location. The basic concept of the paleo diet is to eat whole foods and avoid processed foods.

Foods to avoid on the paleo diet

The paleo diet discourages consumption of certain foods, including:

• Sugar and high-fructose corn syrup: soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others
• Grains: breads, pastas, wheat, cereal, spelt, rye, barley, etc.
• Legumes: beans, lentils, and many more
• Dairy: most dairy, especially low fat dairy (some versions of paleo do include full-fat dairy like butter and cheese)
• Some vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and others
• Artificial sweeteners: aspartame, sucralose, cyclamates, saccharin, acesulfame potassium (use natural sweeteners instead)
• Highly processed foods: everything labeled “diet” or “low fat” or that has many additives, including artificial meal replacements

A simple guideline for the paleo diet is, if it looks like it was made in a factory, don’t eat it.

If you want to avoid these ingredients, you must read ingredients lists and nutrition labels, even on foods that are labeled as “health foods.”

Summary

Foods to avoid on the paleo diet include processed foods and ingredients, like sugar, bread, certain vegetable oils, trans fats, and artificial sweeteners.

Foods to eat on the paleo diet

There’s a variety of whole, unprocessed foods you can eat on the paleo diet. This includes:

• Meat: Beef, lamb, chicken, turkey, pork, and others
• Fish and seafood: salmon, trout, haddock, shrimp, shellfish, etc (choose wild-caught if you can)
• Eggs: may be free-range, pastured, or omega-3 enriched
• Vegetables: broccoli, kale, peppers, onions, carrots, tomatoes, etc.
• Fruits: apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more.
• Tubers: potatoes, sweet potatoes, yams, turnips, etc.
• Nuts and seeds: almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, and more
• Healthy fats and oils: extra virgin olive oil, avocado oil, and others
• Salt and spices: sea salt, garlic, turmeric, rosemary, etc.

Many people prefer to choose grass-fed meats, pastured eggs, and organic produce while following a paleo diet. However, this is not required.

Summary

Eat whole, unprocessed foods like meat, seafood, eggs, veggies, fruits, potatoes, nuts, healthy fats, and spices while on the paleo diet. If possible, choose grass-fed and organic products.

Modified paleo diets

Over the past few years, the paleo community has evolved quite a bit.

There are now several different versions of the paleo diet. Some of them allow a few more modern foods, such as grass-fed butter and gluten-free grains like rice.

Today, many people think of paleo as a template to base your diet on, not necessarily a strict set of rules that you must follow.

Summary

You can also use the paleo diet as a starting point, adding in a few other healthy foods like grass-fed butter and gluten-free grains.

Sensible indulgences

While following a paleo diet, the below foods and beverages below are perfectly fine in small amounts:

• Wine: Quality red wine is not only part of the paleo diet, but it is high in antioxidants, polyphenols and beneficial nutrients (3, 4).
• Dark chocolate: Dark chocolate is very high in antioxidants and important minerals, like magnesium and iron (3, 5, 6). Choose a product that has 70% or higher cocoa content.

Summary

When following the paleo diet, you can indulge in small amounts of red wine and dark chocolate from time to time.

What to drink on the paleo diet

When it comes to hydration, water should be your go-to beverage.

The following drinks aren’t exactly paleo, but are typically accepted as beverages you can consume as part of the diet (3):

• Tea. Tea, especially green tea, is very healthy and loaded with antioxidants and various beneficial compounds (7).
• Coffee. Coffee is actually very high in antioxidants as well. Studies show that it has many health benefits (8).

Summary

Make water your drink of choice when following the paleo diet. Many people also drink tea and coffee.

While there are many benefits to the paleo diet, there are also some drawbacks.

For example, the paleo diet eliminates several food groups that are highly nutritious, including legumes, dairy, and gluten-containing grains.

Legumes are rich in fiber, protein, and a variety of micronutrients including iron, zinc, and copper (9), while dairy products have essential nutrients like calcium, which is important for bone health (10).

Eliminating these food groups altogether can put individuals following a paleo diet at risk of developing nutrient deficiencies.

In addition, legumes are one of the primary sources of protein in the vegan and vegetarian diet, which may make the paleo diet unrealistic for vegans and vegetarians (11).

The paleo diet includes foods that are high in fiber, like vegetables, fruits, and nuts. Since foods high in fiber can have a laxative effect, a person transitioning from a low fiber diet to a paleo diet could experience gastric distress, such as bloating, as a result (12, 13).

It’s important to recognize that there’s no one “right” way to eat for everyone, so while the paleo diet may work for people you know, it may not be best for you.

Talk to your doctor and/or nutritionist before starting a paleo diet.

Summary

The paleo diet eliminates several food groups that are highly nutritious, and may cause diarrhea or fatigue. Ask your doctor if the paleo diet is right for you.

This sample menu contains a balanced amount of paleo-friendly foods.

By all means, adjust this menu based on your own preferences.

Monday

• Breakfast: eggs and vegetables fried in olive oil, one piece of fruit
• Lunch: chicken salad with olive oil, a handful of nuts
• Dinner: burgers (no bun) fried in butter, vegetables, salsa

Tuesday

• Breakfast: bacon, eggs, one piece of fruit
• Lunch: leftover burgers from the night before
• Dinner: baked salmon with vegetables

Wednesday

• Breakfast: leftover salmon and vegetables from the night before
• Lunch: sandwich in a lettuce leaf, with meat and fresh vegetables
• Dinner: ground beef stir-fry with vegetables, berries

Thursday

• Breakfast: eggs, one piece of fruit
• Lunch: leftover stir-fry from the night before, a handful of nuts
• Dinner: fried pork, vegetables

Friday

• Breakfast: eggs and vegetables fried in olive oil, one piece of fruit
• Lunch: chicken salad with olive oil, a handful of nuts
• Dinner: steak, vegetables, sweet potatoes

Saturday

• Breakfast: bacon, eggs, one piece of fruit
• Lunch: leftover steak and vegetables from the night before
• Dinner: baked tilapia, vegetables, avocado

Sunday

• Breakfast: leftover salmon and vegetables from the night before
• Lunch: sandwich in a lettuce leaf, with meat and fresh vegetables
• Dinner: grilled chicken wings, vegetables, salsa

Summary

You can make a variety of delicious meals using paleo-friendly foods. Above is a sample menu of what 1 week on the paleo diet might look like.

Simple paleo snacks

If you get hungry between meals, there are plenty of paleo snacks that are simple, and easily portable:

• Toasted almonds
• Hard-boiled eggs
• Fresh fruits and vegetables, including baby carrots, celery sticks, and sliced apples
• Meat jerky
• Dairy-free chia pudding

Summary

Paleo snacks are easy to prepare and take with you on the go. A few ideas include fruit, nuts, hard-boiled eggs, or baby carrots.

Simple paleo shopping list

There is an incredible variety of foods you can eat on the paleo diet.

This simple shopping list should give you an idea of how to get started:

• Meat: beef, lamb, pork, etc.
• Poultry: chicken, turkey, etc.
• Fish: salmon, trout, mackerel, etc.
• Eggs
• Fresh vegetables: greens, lettuce, tomatoes, peppers, carrots, onions, etc.
• Frozen vegetables: broccoli, spinach, various vegetable mixes, etc.
• Fruits: apples, bananas, pears, oranges, avocado
• Berries: strawberries, blueberries, etc.
• Nuts: almonds, walnuts, macadamia nuts, hazelnuts
• Almond butter
• Olive oil
• Olives
• Sweet potatoes
• Condiments: sea salt, pepper, turmeric, garlic, parsley, etc.

Summary

To get started on the paleo diet, use the shopping list above to stock your pantry and fridge with delicious, paleo-friendly foods

How to make restaurant meals paleo

It is fairly easy to make most restaurant meals paleo-friendly.

Here are some simple guidelines:

1. Order a meat- or fish-based main dish.
2. Get extra vegetables instead of bread or rice.
3. Ask for your food to be cooked in olive oil or avocado oil.

Summary

Eating out while following the paleo diet doesn’t have to be hard. Simply select a meat or fish dish on the menu and swap in some extra veggies.

The bottom line

The paleo diet is modeled after what hunter-gatherers are believed to have followed. While there is no one way to follow the paleo diet, the basic idea is to avoid processed foods and focus instead on healthy, whole foods.

Paleo-friendly foods include meat, fish, eggs, seeds, nuts, fruits, and veggies, along with healthy fats and oils. Avoid processed foods, grains, and sugar.

You can also base your diet on paleo foods, adding in a few modern healthy foods like grass-fed butter and gluten-free grains.

To get started on the paleo diet, check out the sample menu and shopping list above and stock your kitchen and pantry with these healthy, paleo-friendly foods.

Paleo diet: what is it and is it effective

Ancient people ate a lot of meat, but did not know cereals and dairy products. Some researchers consider such a diet to be optimal for humans. Paleo diet copies it

1. What is
2. Protocol
3. Menu
4. Benefits and harms
5. Expert opinions

What is the paleo diet

The paleo diet is a type of diet that mimics the human diet of the Paleolithic era (about 2.6 million years ago). Then people did not yet know how to cultivate the land and did not master animal husbandry. They ate what they managed to get on the hunt or in the process of gathering. Some scientists suggest [1] that this style of nutrition is genetically optimal for the body. Data from medical and archaeological studies show that people of the Stone Age did not have many of the diseases inherent in modern man – type 2 diabetes, obesity, atherosclerosis, hypertension.

The idea of ​​a paleo diet was first voiced by US gastroenterologist Walter Lyle Voegtlin in his book The Stone Age Diet: Based on In-Depth Research on Human Ecology and the Human Diet. After Voegtlin’s death, his idea was picked up by other specialists – gastroenterologists and nutritionists. For example, in 2002, a book by physician Lauren Cordain, The Paleo Diet, was published in the United States, which describes similar principles. The terms “caveman diet” and “stone age diet” have also been used to refer to this type of diet. The Paleo diet is one of the most popular diets today. On Facebook (since March 21, 2022, the social network has been banned in Russia by a court decision as extremist) there are several groups ranging from 50 to more than 100 thousand people in which fans of the “Stone Age diet” discuss nutrition principles and share their experience.

Paleo Diet Protocol

1. No modern foods.
2. Traditional food.
3. Complete rejection of dairy products.
4. Refusal of flour.
5. Gentle cooking methods.
6. Refusal of salt, sugar food additives.
7. Absence of quantitative and temporal restrictions in the use of food.

What foods can you eat

• Protein food

  Lean meats (beef, lamb, lean pork, rabbit, horse meat, game), poultry, fish, shellfish, seafood, eggs, offal.

• Vegetables and mushrooms

  All vegetables are allowed, except for legumes – tomatoes, cucumbers, any greens, asparagus, spinach, broccoli, peppers, cabbage. In limited quantities – potatoes and sweet potatoes. There are no restrictions on mushrooms.

• Fruits and berries

  You can do anything, but limit the consumption of very sweet.

• Nuts and vegetable oils

  All nuts are allowed except peanuts. It belongs to legumes. Oils are allowed, only unrefined, cold pressed.

• Honey and dried fruit

  Healthy, “natural sweets” are acceptable in small amounts when following a paleo diet. They can diversify their diet.

Which products are not allowed

• Processed meat

  Sausages, wieners, sausage, ham, deli meats. None of this existed in the ancient world.

• Cereal products

  All types of bread, crispbread, cereals, rolls, confectionery, ready-made breakfasts.

• Legumes

  Beans, peas, corn, chickpeas, lentils, peanuts.

• Dairy products

  Modern man is the only mammal on earth that continues to consume milk into adulthood. Ancient people didn’t do that. Therefore, supporters of the paleo diet recommend eliminating all dairy and sour-milk products from the diet.

• Alcohol and sugar
• Salt, spices

  Foods containing monosodium glutamate (MSG), nitrates, potassium bromate, saccharin, artificial colors, artificial sweeteners, and GMOs are prohibited. Permissible spices, consisting of natural dried herbs.

Ancient people did not have frying pans and stoves. They cooked food on fire. Therefore, according to the principles of the paleo diet, the best ways to cook in modern conditions are – boiled, baked, steamed and grilled. Counting calories or not eating after 6:00 pm – these principles are not necessary to follow with a paleo diet. Stone Age eating suggests that a person should eat when hungry.

Benefits and harms of the paleo diet

Studies have shown that the paleo diet can significantly reduce anthropometric parameters, including body weight, waist circumference, BMI and fat mass [2]. Scientists also come to the conclusion that the Paleolithic diet is more comfortable for humans than its other counterparts. A person loses weight without a constant feeling of hunger. This is achieved due to the high protein content. The diet is considered especially effective for postmenopausal women with obesity. They have a higher rate of weight loss than other groups [3].

A number of studies have proven the positive effect of the paleo diet for patients with type 2 diabetes [4]. They have a decrease in glycated hemoglobin (a biochemical blood indicator that reflects the average blood sugar over a long period), blood pressure, and body weight. And an increase in HDL (high density lipoproteins), which are lowered in diabetics.

Other scientific works refute this thesis. The National Library of Medicine study, “The Effects of the Paleolithic Diet on Glucose and Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials,” states that the Paleolithic diet negatively affects the composition of the gut microbiota. And it, in turn, is associated with impaired glycemic control of the host and the development of type 2 diabetes. That is, this type of diet is harmful for diabetics in the long term [5].

At the same time, a decrease in fasting glucose and glycated hemoglobin during dieting still occurs. When a patient follows any low carbohydrate diet indicated for diabetes mellitus, similar results are observed, but without the side effects in the form of a deterioration in the composition of the microflora. Scientists come to the conclusion that for patients with diabetes, it is still better to follow the standard diet recommended for this disease.

There are also currently no clinically validated data on the effectiveness of the Paleo diet as a treatment for autoimmune diseases such as multiple sclerosis [6]. In principle, there are no studies proving that these patients have special nutritional needs. Scientists are inclined to believe that the diet is possibly effective as a preventive measure.

There are also no data on the positive effect of the Paleolithic diet in the treatment of inflammatory bowel diseases [7]. Including ulcerative colitis and Crohn’s disease. On the contrary, a sufficient amount of dietary fiber (of which there is little if you follow the Stone Age diet) improves the condition of such patients. Also, the paleo diet increases vitamin D deficiency, thereby increasing the risk of hospitalization.

Paleo diet causes serious complaints among many researchers [8]. Experts pay attention to the fact that the range of this diet creates conditions for the formation of scarce conditions. Thus, the exclusion from the diet of grains, legumes, dairy products inevitably leads to insufficient intake of B vitamins and calcium, which increases the risk of developing osteoporosis, since dietary calcium intake is reduced by 50%. In defense of this diet, some researchers have suggested that low calcium intake is offset by lower calcium excretion from the body.

Expert opinions

The list of allowed and recommended foods already hints that this is a diet for the elite. Few people can afford to eat, for example, seafood. Even ordinary residents of such a rich maritime country as Japan cannot afford this, notes Aleksey Kalinchev, an endocrinologist and nutritionist.

Aleksey Kalinchev:

“The Paleo diet has a clear bias towards protein. And protein is an extremely toxic substance for the body. Its excess is dangerous for the formation of kidney stones. An extreme type of high-protein diet, the Dukan diet, is known for its frequent complications.

The Paleo diet is not applicable to everyday life, it can be “played” for a short period of time. For a short period, the body will allow you to eat like this. You can make a completely tasty and interesting menu for 1-2 weeks. But for a longer period, switching to a paleo diet is not worth it. On such a diet, it is unlikely that you will be able to play sports. There are very few carbohydrates, there is nowhere to take energy from. The Stone Age diet is suitable for people who lead a sedentary lifestyle.”

The main benefit of the paleo diet is that it helps you lose weight without lowering your calorie intake and feeling hungry, says nutritionist Anna Grace. But this process is not fast, if a person wants to instantly lose weight, this type of nutrition is not for him. The “Stone Age Diet” is only suitable for healthy people. In diseases of the gastrointestinal tract, it is better to refrain from this type of diet, because it negatively affects the microflora.

Anna Grace:

“Reducing carbohydrate intake and a complete ban on whole grains is having a negative effect on the intestines. Whole grains are a source of starch and other fibers that are important to our microbiome. Disorders of the intestinal microflora can have negative consequences for our health. The number of beneficial bacteria will decrease, the number of opportunistic pathogens will increase.

Paleo: what is the Neanderthal diet?

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Paleo

Feeling good

Paleo diet puts on the plate what people ate in the Stone Age. Simply put, what nature gives: vegetables, fruits, meat, fish and eggs. With this diet, grain products, milk, legumes, sugar, and cooked foods are prohibited. Who is the paleo diet for? What are its advantages and disadvantages? Can you lose weight with this diet? We will answer all your questions.

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Summary of content on this page

• We’ll tell you what the paleo diet is and why, frankly, it’s not really a diet.
• To help you understand if the Paleo diet is right for you, we’ve put together all of its benefits and drawbacks here.
• And if you really want to try this popular diet, we’ve put together a shopping list for you.

• in short
• Definition
• Advantages and disadvantages
• Food
• Possible and Impossible
• Shopping list
• FAQ

Definition

What does paleo mean?

Paleo comes from the word “paleolithic”. This is the scientific name for the Stone Age, i.e. the longest period in human history. It is characterized by the emergence of the first people: “reasonable man.” In those days, people were familiar with only a fraction of the foods that we know today. Therefore, their diet consisted of only a few products. Of course, the cave dwellers were not familiar with sugar, semi-finished products and various flavor enhancers. They ate what they gathered from the trees, caught in the river and killed on the hunt.

Advantages and disadvantages

What are the advantages and disadvantages of the paleo diet?

Refusing cooked food and fast food is undoubtedly very healthy. Therefore, Paleo advocates are convinced that the Stone Age principle of nutrition can prevent diseases such as diabetes, rheumatism, cardiovascular disease, bowel disease, and cancer. But there is no reliable scientific evidence for this. Critics say the downside is that people eat too much meat on this diet. In the Stone Age, most meat was bushmeat, so it was less fat and better digestible than today’s meat.

Benefits of the Paleo Diet

• Health benefits (stabilizing blood sugar levels, preventing autoimmune reactions).
• Good for feeling good (less afternoon fatigue, less headaches, less feeling of heaviness in the stomach).
• May help with weight loss.
• Increases athletic performance.
• Improves the appearance of the skin.
• No fasting or calorie counting required
• No yo-yo effect.

Paleo Disadvantages

• Relatively expensive (high quality food is expensive).
• Requires a lot of costs and time (purchase in specific regions by season, self-cooking, preparing snacks).
• Lots of animal products.
• Elimination of (healthy) legumes and grains.
• Serious nutritional change.
• Rejection of many favorite foods and treats.

Food

Which foods are permitted and which are prohibited?

Paleo dieters are allowed to eat all foods that can be found in nature, i.e. regional and seasonal delicacies. This concept excludes any processed food. Foods that did not yet exist in the Stone Age, such as rice, are also banned. Therefore, seasonal and regional nutrition today is a sign of conscious and environmentally friendly nutrition, as it could not have been otherwise in the Stone Age.

Fruit was an important source of vitamins in the Stone Age. Of course, people of that period, who lived in our latitudes, were not familiar with such tropical fruits as bananas or pineapples. People ate, for example, the berries they picked from the bushes. In addition, the fact that there were no fruits available all year round played a role. Therefore, the diet depended on the season. For us, this means the following: choose vegetables according to the season. The good news: Vegetables Paleo dieters can eat it safely, best raw or lightly smoked. Although potatoes and rice are not naturally occurring, they are used with restrictions as part of the Paleo diet. Both of these products were unfamiliar to our ancestors. There was no agriculture in the Stone Age, so potatoes and rice were not cultivated at that time.

Meat was a great holiday for people from the Stone Age and therefore was not eaten daily. Even vegetarians have a hard time sticking to the Paleo diet. They have to look for alternative sources of protein, such as nuts. Fish is also an important component of the Paleo diet. It can be eaten raw, boiled or grilled, but never breaded or deep fried. Eggs are also included in the Paleo diet. People from the Stone Age devastated bird nests. Fortunately, in our time, chicken eggs can be bought at the nearest store.

Berries were a Neanderthal sweet. They are sweet, full of vitamins and easily plucked from the bushes. Nuts and seeds are much older than mankind – from time immemorial they have been an indispensable source of protein for many living beings. Of course, Stone Age people didn’t know this, but nuts, with their valuable, unsaturated omega-3 fatty acids, vitamins and minerals, were one of the healthiest foods.

• Such prepared foods like bread, rolls and muesli.
• Such foodstuffs, which were unfamiliar to people in the Stone Age (noodles, rice and potatoes).
• Dairy products (cheese, yogurt or cottage cheese) were generally unfamiliar to people in the Stone Age.
• Sweets (eg ice cream, fruit gum, chocolate or cake) are prohibited. If you like sweets, take natural natural honey. Wild bees and honeycombs filled with them already existed in the Stone Age.
• Fast food is also prohibited. Adherents of this diet should forego pizza, doner and french fries.

Do’s and Don’ts

Paleo Diet Do’s and Don’ts

Is it like being in the Stone Age and dropping pounds? Not certainly in that way. The concept of paleo nutrition is considered not so much as a diet, but more as a long-term nutritional restructuring. In this case, we are talking about a healthy and natural lifestyle. It is necessary to eat natural products from certain regions in a certain season. Foods that are consumed on a paleo diet are not necessarily low-calorie. But: if you give up carbohydrates in the form of bread, noodles, potatoes or rice for a long period of time, do not consume alcohol and reduce your sugar intake as much as possible, over time you will be able to lose a kilogram or two.

What can be done with the paleo diet

• Natural products in certain seasons from certain regions.
• Long-term nutritional restructuring.
• Preserving the joy and pleasure of eating.
• Avoid fast food, highly processed foods and sweets.
• In addition, a lot of movement, purposeful exercise.

Do’s and Don’ts on the Paleo Diet

• Relying on paleo solely for weight loss.
• Eating too much meat (better look at paleo-compliant alternatives).
• No/almost no sports.

Shopping list

Paleo shopping list This can be consumed

No sugar, no alcohol, no carbohydrates: many people find it hard to give up these things. You need to be truly ready to reshape your eating and shopping habits. For vegetarians and vegans, this diet is most likely not suitable, since meat is an important component of this nutritional concept. Here is a shopping list that will allow you to buy the right products:

• Eggs
• Minced meat
• Beef
• Chicken
• Pork
• Fish, seafood
• Game

• Lettuce
• Tomatoes
• Cucumbers
• Paprika
• Pumpkin
• Cauliflower
• Broccoli
• Onion 9000 6
• Zucchini
• Celery
• Garlic
• Beetroot
• Carotel
• Arugula
• Spinach
• Ginger
• Sweet potato
• Spinach
• Eggplant
• Fennel

• Berries
• Avocado
• Apple
• Banana
• Peaches/nectarines
• Plums
• Oranges/tangerines
• Lemon/Lime
• Grapefruit
• Grape
• Kiwi

• Tuna
• Pureed tomatoes
• Lump tomatoes
• Coconut milk

• Ground almonds
• Nuts
• Dried fruits
• Tea
• Olive oil
• Mustard
• Vinegar

90 005 Baking Powder

• Salt
• Pepper
• Cinnamon
• Curry
• Paprika
• Vanilla

FAQ

Top 5 paleo nutrition questions

There are still a lot of myths about paleo nutrition. There is considerable uncertainty: is the paleo diet good for me, will it help me lose weight? At the end of this article, we will once again answer the main questions.

The inventor of the Paleo diet is Dr. Lauren Cordain from the USA, who wrote the book “The Paleo Diet”. Since the release of this book, he has become a Paleo guru in the US. However, scientists from Harvard University were already engaged in this type of nutrition in the sixties of the last century.

In principle, yes, only by refusing semi-finished products, fast food and sweets. Nutritionists support the idea of ​​seasonal and regional food. The downside, however, is that people eat (too) a lot of meat on this diet. In the Stone Age, meat was less fatty than today, and therefore more digestible.

The paleo diet is not about a short-term diet, but about a long-term dietary change. Ideally, according to the principles of paleo, you should always eat.

But such a principle is disputed even by supporters of paleo.