The Paleo Diet: Balanced Nutrition for a Healthy Life

The Paleo diet is the first time a set of eating guidelines has been developed utilizing contemporary scientific health and nutrition studies.

The Paleolithic Diet has based on the premise that our Stone Age predecessors’ basic meals were healthier than modern diets, which typically contain highly processed items. 

The paleo diet emphasizes lean meat, seafood, and whole, unprocessed foods. 

It also drastically limits carbs, sugar, and salt. 

According to a study, this type of eating can lead to weight loss and other health benefits, but it is not without hazards.

What Exactly Is the Paleo Diet?

Fans of the Paleolithic Diet (paleo diet) think that our bodies are better adapted to eating foods eaten by early people during the Paleolithic period.

Dr. Loren Cordian, PhD has invented the concept of Paleo Diet through his decades of research and collaboration with fellow secientists.

Instead of the excessively processed and high-carbohydrate diets that many people eat nowadays, these foods feature lean meat and vegetables.

Lean unprocessed meat, fish, green vegetables, fresh fruit, eggs, nuts, and healthy oils are all Paleo-friendly foods.

Meanwhile, cereals, milk, cheese, potatoes, legumes, processed meals, added sugar or salt, and refined vegetable oils are prohibited.

Paleo Diet Varieties

Individual food requirements can be accommodated by the paleo diet. “I frequently help clients personalize it, especially athletes and energetic people who need extra carbs for fuel,” says Heather Mangieri, a registered dietitian, certified expert in sports dietetics, and author of Fueling Young Athletes, who live in Pittsburgh.

“Incorporating a few more complex carbohydrates—like oatmeal, potatoes and other whole grains helps to offer the extra fuel needed for the activity, while still following a balanced eating plan and meeting personal objectives.

The goal is to eat only what you need and not to overeat.”

“In my experience, most individuals who claim to be on the paleo diet are actually on a modified version of it,” she says.

“That’s fine because following a rigorous paleo diet isn’t required to lose weight.”

The Paleo Autoimmune Diet

Over time, variations on the paleo diet have arisen. The autoimmune paleo diet is one modification. 

This is an elimination diet in which items are removed from the diet one at a time in order to establish which foods particularly trigger symptoms linked with autoimmune illnesses. 

Eliminated foods are those that paleo diet advocates believe are common offenders, such as wheat and processed meals.

While research on how the paleo diet affects autoimmune disease is sparse, anecdotal evidence of its advantages exists.

How Does the Paleo Diet Work?

Consume whole, unprocessed foods.

Consume a lot of plant-based foods.

Instead of cereal, try a (cheeseless) vegetarian omelet for the morning.

Eat lean proteins (meat, chicken, and fish).

Purchase a spiralizer to make noodles from veggies such as zucchini; serve with meatballs or a fish filet.

Remove the bread from your burger.

To make “wraps” out of sandwich meat for lunch, use lettuce instead of a tortilla.

Avoid processed meals such as snack chips and refined carbohydrates.

Consume no sugar-sweetened items such as cakes, cookies, pies, and candies.

Snack on nuts, but not peanuts, which are technically legumes and hence not permitted on the paleo diet.

The paleo diet is called a high-protein diet since it provides more protein than the government’s recommended 10% to 35% of daily calories from protein. 

The paleo diet emphasizes eating lean protein sources, fruits and vegetables, and unprocessed foods while avoiding processed meals.

Foods for The Paleo Diet

The paleo diet emphasizes natural foods with no added sugar or salt while restricting others. Foods that are permitted include:

Seafood and fish. These include protein and omega-3 fats.

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

Fruit in season. It contains antioxidants, phytochemicals, and fiber.

Broccoli, carrots, cucumbers, and squash are examples of non-starchy vegetables. 

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

Sweet potatoes are delicious. 

Paleo advocates emphasize the nutritional advantages of these root veggies.

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

Nuts (excluding peanuts which are legumes) (except peanuts which are legumes). 

These include mono- and polyunsaturated fatty acids, fiber, vitamins, minerals, and phytonutrients.

The oil of olives. 

This includes monounsaturated fat and phytonutrients and is suggested for its heart-health advantages.

Foods You Can Eat on the Paleo Diet

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

Common meat and seafood choices in the paleo diet include:

Meat & Seafood

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

Fruits & Vegetables

Examples of produce to eat on a paleo diet:

Paleo Vegetables

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

Paleo Fruits

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

Nuts & Seeds

Paleo Nuts & Seeds

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

Healthy Oils

Paleo Oils

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

Paleo Diet Prohibited Foods

The paleo diet is low in carbohydrates. Foods that are prohibited include:

Products made from grains, such as pasta and cereal. 

Refined grains have a high glycemic index, which means they can quickly raise your blood sugar level, stimulating the production of insulin, a fat-storage hormone. 

Despite the health advantages of whole grains, the paleo diet restricts all grains (not just refined grains).

Beans, soy, and peanuts are examples of legumes. Beans, for instance, have a glycemic index that is moderate.

Yogurt, cheese, and milk. These are not permitted because paleo advocates claim they frequently contain hormones and are linked to gastrointestinal issues since many individuals do not digest the sugar in dairy.

These foods are not permitted on the paleo diet:

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

The Advantages of the Paleo Diet

The paleo diet claims a host of health advantages, including:

Loss of Weight

Weight loss is a primary advantage of the paleo diet, according to a study, even when calorie tracking and portion control are not required.

Losing weight can be helpful to the health of persons who are overweight or obese.

Glucose Management

Consuming less sugar, processed foods, and refined carbohydrates (processed carbs without the fiber) is essential for diabetics, and the paleo diet may aid in glucose management, according to a small study conducted by experts at the University of California, San Francisco. 

“By far the most significant advantage of adopting a paleo diet is eliminating sweets and minimizing salt,” adds Mangieri. 

“In fact, most people may lose weight by focusing solely on lowering those nutrients.”

Body Fat, Blood Pressure, and Cholesterol Levels Have Improved

According to a 2019 review of research published in Nutrition Journal, the paleo diet can help reduce weight and waist circumference, as well as aid in the management of various chronic conditions.

In addition, a tiny 2015 study discovered that after four months of consuming paleo meals, persons with high cholesterol had changes in their cholesterol and triglyceride values, both of which are important in preventing heart disease.

According to another evaluation of randomized studies published in The American Journal of Clinical Nutrition, the paleo diet resulted in short-term improvements in waist circumference, triglyceride levels, blood pressure, cholesterol, and blood sugar levels when compared to other diets.

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

The Paleo Diet’s Dangers

There are several hazards to following a paleo diet, such as:

You are consuming an excessive amount of saturated fat. 

“A real paleo diet is high in veggies, berries, sweet potatoes, nuts, and seeds.

“You can get enough fiber if you consume enough of those things,” adds Mangieri.

“The issue is that most people do not. 

Many individuals take what they want from their food, such as eating as much meat as they like and forget to pay attention to the veggies. 

This may undoubtedly lead to a diet heavy in saturated fat.”

“Because the paleo diet excludes dairy items, obtaining enough vitamin D and calcium is definitely an issue,” Mangieri explains.

Furthermore, with so many things on the no-eat list, some people may find it difficult to stick to this eating pattern.

• Most people find it difficult to stick to any diet that is very restricted in one or more food groups. As a result, the paleo diet is ineffective for long-term weight loss.
• Because of the increased intake of protein from animal dietary sources, the paleo diet is rich in saturated fats in terms of general health. 
• People who follow the diet may observe an increase in cholesterol, particularly the less healthy cholesterol, over time. This may raise the risk of heart disease.
• Calcium deficiency raises the risk of osteoporosis, rickets, and bone fractures. 
• Continued low carbohydrate intake may result in excess utilization of fat for energy, known as ketosis.
• If you wish to follow the paleo diet, you should consult with your doctor or a qualified dietitian, especially if you have heart, kidney, liver, or pancreatic illnesses. 
• If you want to pursue the very low-carb variant of the paleo diet, you should also consult with a doctor or a dietician.
• Inadequate vitamin intake. 

Can the Paleo Diet Help Me Lose Weight?

“Yes, you can lose weight with the paleo diet because you can increase your fiber and protein intake while decreasing your intake of added sugars,” says Erin Palinski-Wade, a registered dietitian located in Sparta, New Jersey, and author of the “2 Day Diabetes Diet.”

Eating extra fiber “often results in you feeling more full,” which may improve portion management and appetite regulation, leading to weight reduction. 

Because many of the meals on this meal plan involve preparation, it may limit consumption of “grab-and-go processed foods,” which are often high in calories.

Temporary Weight Loss

Research published in 2019 in Nutrition Journal reveals that following the paleo diet “may aid in reducing weight and waist circumference and in treating chronic illnesses. 

More randomized clinical trials with bigger populations and longer durations, however, are required to demonstrate health benefits.”

According to a 2015 study published in the Journal of Gastrointestinal and Liver Diseases, a paleo-style diet “may be an appropriate cure to the harmful Western diet,” but “only unequivocal data from randomized controlled trials or meta-analyses will confirm this notion.”

According to a 2015 research published in the Journal of the American College of Cardiology, 76 persons who followed the paleo diet for 60 days.

Those who followed vegan, Mediterranean, and DASH programs for the same amount of time dropped an average of 9 pounds and improved their blood pressure readings. 

People who also attended frequent diet support group sessions had the best and longest-lasting improvements.

A study published in the journal Cell Metabolism in 2015 evaluated the effects of a low-carb and low-fat diet on 19 obese men and women who stayed in a metabolic ward and exercised every day for two weeks. 

“This trial indicated that calorie for calorie, dietary fat restriction led to more body fat reduction than dietary carbohydrate restriction in people with obesity,” researchers concluded.

Weight Loss Over Time

According to a study published in the journal European Journal of Clinical Nutrition in 2014, a paleo diet “had better favorable benefits over (a Nordic Nutrition Recommendations) diet in obese postmenopausal women regarding fat mass, abdominal obesity, and triglyceride levels.” 

The measurable impacts on the human body, however, were not sustained after 24 months, according to the researchers.

“The long-term effects of these alterations must yet be investigated,” the researchers said.

Weight Control and Management

Protein consumption can help lower hunger and keep you feeling fuller for longer, therefore high-protein diets can help with weight management.

A 2014 research published in the Annals of Internal Medicine followed 148 obese dieters for a year and discovered that those who restricted carbohydrates dropped over 8 pounds more than those who did not.

How to Make the Paleo Diet Work for You

Although this is a basic primer to the paleo diet, EatingWell does not believe in being that rigid. 

Eating some of the “no” items, such as whole grains, dairy, and legumes, is crucial to supplement your diet with essential nutrients.

You don’t have to be all-or-nothing with your approach if you’re interested in the paleo diet but don’t believe you want to be that stringent. 

Consider adopting certain paleo-eating behaviors and avoiding those that don’t work for you. 

For example, consider eating more fruits and vegetables and reducing your intake of added sugars. 

If you’re unsure about grains or dairy, see your doctor or a trained dietitian to find out what’s best for you.

A Week’s Worth of Paleo Meals

This example menu includes a variety of paleo-friendly items.

By all means, customize this menu to your liking.

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 burgers

Dinner: cooked fish in butter with veggies

Wednesday

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

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: fried eggs and veggies in olive oil

Lunch consists of a chicken salad with olive oil and a handful of almonds.

Steak, veggies, and sweet potatoes for dinner

Saturday

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

Sunday

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.

Conclusion

If you can afford to buy more whole, unprocessed foods and are prepared to spend time in the kitchen cooking them, this strategy may help you lose weight.

Supplement the plan with a multivitamin to help fill up the nutrient shortages.

Look for another plan if you prefer a more flexible approach to weight reduction that is less focused on meat and offers a larger choice of meals.