The paleo diet, also known as the Stone Age, hunter-gatherer, or caveman diet, is an eating plan that mimics how prehistoric humans may have eaten during the Paleolithic era, more than 2 million years ago. It emphasizes whole, unprocessed foods that people could theoretically hunt or gather. Advocates of the paleo diet believe that returning to how hunter-gatherers ate may lead to fewer health problems.
Core Principles of the Paleo Diet
The focus of the paleo diet is on consuming foods that might have been available before modern agriculture developed around 10,000 years ago. During the Paleolithic era, people typically ate foods that they could hunt or gather, such as:
- Lean meats
- Fish
- Fruits
- Vegetables
- Nuts
- Seeds
The paleo diet is high in protein, moderate in fat (mainly from unsaturated fats), low-moderate in carbohydrate (specifically restricting high glycemic index carbohydrates), high in fiber, and low in sodium and refined sugars.
Foods to Include
- Vegetables: A wide variety of cooked or raw non-starchy vegetables, including artichoke, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, garlic, green onions, kale, lettuce, mushrooms, onions, parsley, parsnips, peppers, pumpkin, radishes, rutabaga, scallions, spinach, squash, Swiss chard, tomatoes, and zucchini.
- Fruits: All fruits are permitted, but favor low-sugar fruits, like berries, grapefruit, oranges, and peaches over tropical fruits, apples, grapes and pears.
- Nuts and Seeds: Almonds, brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, walnuts, chia seeds, flax seeds, pumpkin seeds, sesame seeds, and sunflower seeds.
- Lean Meat: Beef, lamb, mutton, pork, chicken, turkey, duck, goat, and wild game like venison. Choosing organic, grass-fed options is preferable to minimize toxin intake.
- Fish: Especially fatty fish, like salmon, sardines, mackerel, anchovies, and herring. Wild-caught is best.
- Eggs: Pastured and organic eggs are recommended, including both whites and yolks.
- Oils: Olive oil, coconut oil, almond oil, avocado oil, red palm oil, pal kernel oil, macadamia oil, duck fat, and beef tallow.
- Herbs and Spices: Sea salt, garlic, turmeric, rosemary, and other spices.
Foods to Avoid
The paleo diet excludes foods that became common after the development of modern farming, including:
- Grains: Wheat, oats, barley, legumes, such as beans, lentils, peas, and peanuts.
- Legumes: Beans, lentils, peas, and peanuts.
- Dairy: Milk, cheese, yogurt, cream, and any dairy product that comes from a cow, goat, sheep, or other mammal.
- Trans Fats (Hydrogenated Oils):
- Refined Sugars: Sugar, high-fructose corn syrup, dextrose, coconut sugar, molasses, maple syrup, honey, agave, brown-rice syrup, Splenda, equal, NutraSweet, xylitol, mannitol, erythritol, serve, and stevia.
- Artificial Sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium.
- Low-Fat or Diet Products: Everything labeled “diet” or “low fat” or that has many additives, including artificial meal replacements.
- Processed Foods: If it comes in a bag or box, avoid it.
- Industrial Seed and Vegetable Oils: Soybean, corn, safflower, sunflower, rapeseed, peanut, cottonseed, and canola oils.
- Sodas and Fruit Juice: All forms, including natural varieties.
- Alcohol: In any form.
- Processed Sauces and Seasonings: Soy sauce, tamari, and other processed sauces and seasonings.
Potential Health Benefits of the Paleo Diet
Proponents of the paleo diet claim that it offers several health benefits, including:
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- Weight Loss: Several studies have shown that the paleo diet can lead to weight loss, particularly in the short term. This is often attributed to the diet's emphasis on whole foods and the elimination of processed foods, which can lead to reduced calorie intake. A 2008 study found that healthy volunteers lost an average of 2.3 kilograms after following the paleo diet for 3 weeks. A 2014 study of postmenopausal women with obesity found that the paleo diet helped participants lose weight after 6 months. However, after 2 years, there was no significant difference in weight loss between those following the paleo diet and those adhering to regular Nordic nutrition recommendations.
- Improved Insulin Sensitivity: Insulin resistance is a risk factor for diabetes. Some studies suggest that the paleo diet may improve insulin sensitivity, potentially reducing the risk of developing diabetes. A 2015 study compared the effects of the paleo diet with those of a diet based on recommendations from the American Diabetes Association on people with type 2 diabetes. The paleo diet was better at improving insulin resistance and blood sugar control.
- Lower Blood Pressure: High blood pressure is a risk factor for heart disease. Some research indicates that the paleo diet may help lower blood pressure and promote heart health. A 2008 study of healthy volunteers found that following the paleo diet for 3 weeks improved systolic blood pressure. A 2014 study found that the paleo diet reduced blood pressure and blood lipid profile in participants with characteristics of metabolic syndrome.
Potential Drawbacks and Considerations
- Nutrient Deficiencies: The paleo diet eliminates several food groups that are highly nutritious, including legumes, dairy, and gluten-containing grains. Eliminating these food groups can put individuals following a paleo diet at risk of developing nutrient deficiencies.
- Digestive Issues: The paleo diet includes foods high in fiber, like vegetables, fruits, and nuts. A person transitioning from a low-fiber diet to a paleo diet could experience gastric distress, such as bloating.
- Cost: For some people, a paleo diet may be too costly.
- Sustainability: The restrictive nature of the diet may make it difficult for people to adhere to such a diet in the long run.
- Limited Long-Term Data: Most studies of paleo diets included small numbers of people and only lasted from a few weeks to a few months. More high-quality studies are needed to show a direct health benefit of the paleo diet.
Sample 7-Day Paleo Meal Plan
This meal plan provides a guide for people who want to try the paleo diet. It can be adjusted according to personal preferences. Fruits, nuts, and seeds make excellent snacks or desserts.
Day 1
- Breakfast: Avocado, kale, banana, and apple smoothie with almond milk.
- Lunch: Mixed salad leaves with fried seabass, pumpkin seeds, and an olive oil dressing.
- Dinner: Roast chicken with a stuffing of onions, carrots, and rosemary.
Day 2
- Breakfast: Scrambled eggs with wilted spinach, grilled tomatoes, and pumpkin seeds.
- Lunch: Mixed salad leaves with leftover roast chicken and an olive oil dressing.
- Dinner: Oven-baked salmon with asparagus and broccoli fried in coconut oil.
Day 3
- Breakfast: Chopped bananas with blueberries and almonds.
- Lunch: Mixed salad leaves with leftover salmon and an olive oil dressing.
- Dinner: Beef stir-fry with mixed peppers, using coconut oil to fry.
Day 4
- Breakfast: Broccoli fried in coconut oil with toasted almonds and a poached egg.
- Lunch: Mixed salad with tuna, boiled eggs, seeds, and olive oil.
- Dinner: Harissa-baked chicken wings with steamed broccoli.
Day 5
- Breakfast: Coconut milk, mixed berries, and spinach smoothie.
- Lunch: Butternut squash, broccoli, and tomato omelet with mixed salad.
- Dinner: Red pepper, broccoli, baby corn, and salmon stir-fry.
Day 6
- Breakfast: Bacon, eggs, and tomatoes fried in olive oil.
- Lunch: Mixed vegetable and chicken soup with turmeric.
- Dinner: Grilled lamb chops with wilted spinach and spiced red cabbage.
Day 7
- Breakfast: Spring onion, tomato, and mushroom omelet.
- Lunch: Mixed salad with chicken, avocado, seeds, and olive oil.
- Dinner: Slow-cooked beef stew with mixed vegetables.
Paleo Reset and Autoimmune Protocol (AIP)
The Paleo Reset is a way to give your body a break from toxins in food and the environment. The goal is to be as close to 100% paleo as possible to reduce food-induced inflammatory responses. It is best to continue this diet for a minimum of 30 days to feel the benefits.
For individuals with autoimmune conditions, a more restrictive version of the paleo diet called the Autoimmune Protocol (AIP) may be considered. The AIP diet involves further eliminating foods that are believed to trigger inflammation and immune responses.
AIP Autoimmune Diet
Eat Liberally:
- Meat and Poultry: Choose organic, grass-fed options.
- Organ Meats: Especially liver, which is nutrient-dense and a good source of iron.
- Bone Broth Soups: Rich in glycine, which is needed for maintaining a healthy gut lining.
- Fish: Especially fatty fish, like salmon, sardines, mackerel, anchovies, and herring.
- Starchy Plants: Yams, sweet potatoes, tapioca, yucca, taro, lotus root, plantains, and breadfruit.
- Non-Starchy Vegetables: Cooked or raw.
- Fermented Vegetables and Fruits: Sauerkraut (without vinegar), kimchi, beet kvass, coconut kefir, etc.
- Traditional Fats: Coconut oil, ghee, red palm oil, pal kernel oil, macadamia oil, duck fat, beef tallow, and extra virgin olive oil.
- Other: Olives, avocados, and coconuts. Sea Salt and spices.
Eat in Moderation:
- Processed Meat: Sausage, bacon, salami, pepperoni, and jerky (gluten, sugar, and soy-free, organic, and/or free-range).
- Whole Fruit: Up to 4 servings per day, favoring low-sugar fruits like berries, grapefruit, oranges, and peaches.
- Nuts and Seeds: Limit to a handful per day.
- Green Beans, Sugar Peas, and Snap Peas: 4-6 servings per week.
- Coffee and Black Tea: Limit caffeinated beverages to one 8oz cup per day and only before noon.
- Vinegar: Apple cider, balsamic, red wine, and other varieties in small amounts each day.
Avoid Completely:
- Dairy: Including butter, cheese, yogurt, milk, and cream.
- Grains: Including wheat, rye, barley, oats, rice, corn, quinoa, amaranth, etc.
- Legumes: Including beans of all kinds (soy, black, kidney, pinto, garbanzo), peas, lentils, peanuts.
- Sweeteners, Real and Artificial: Sugar, high-fructose corn syrup, dextrose, coconut sugar, molasses, maple syrup, honey, agave, brown-rice syrup, Splenda, equal, NutraSweet, xylitol, mannitol, erythritol, serve, and stevia.
- Chocolate: Milk chocolate contains both dairy and sugar.
- Processed or Refined Foods: If it comes in a bag or box, don’t eat it.
- Industrial Seed and Vegetable Oils: Soybean, corn, safflower, sunflower, rapeseed, peanut, cottonseed, and canola oils.
- Sodas, Including Diet Sodas, and Fruit Juice:
- Alcohol: In any form.
- Process Sauces and Seasonings: Soy sauce, tamari and other processed sauces and seasonings.
Combining Paleo with Intermittent Fasting
Intermittent fasting (IF) involves cycling between periods of eating and voluntary fasting on a regular schedule. Combining the paleo diet with intermittent fasting may offer additional health benefits. The paleo diet encourages an optimal balance of protein, healthy fats, and mostly non-starchy carbohydrates, which can help stabilize blood sugar levels and make it easier to transition into a fasting state.
Going Paleo for 3-4 weeks before you try intermittent fasting can help your body adjust to lower glucose levels and encourage the body to use more healthy fats as fuel instead.
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Tips for Combining Paleo and Intermittent Fasting
- Prioritize protein and healthy fats: Ensure adequate protein intake to prevent muscle loss when fasting.
- Ease into it: Gradually extend the fasting period by 30 minutes to an hour at a time.
- Drink plenty of liquids: Hydrate well during fasting periods. Coffee with MCT oil may help stabilize blood sugar.
Is the Paleo Diet Right for You?
The paleo diet is not safe for everyone. Doctors do not know its effects on children, pregnant women, or older adults. People with chronic conditions, such as inflammatory bowel disease, should also speak to a doctor before trying a paleo diet.
Before starting a paleo diet, it is essential to consider individual needs and preferences. Consulting with a healthcare professional or registered dietitian is recommended to determine if the paleo diet is appropriate and to ensure that it meets individual nutritional requirements.
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