The Paleo diet, designed to mimic the eating habits of human hunter-gatherer ancestors, emphasizes whole, unprocessed foods like vegetables, fruits, nuts, seeds, and lean meats. By focusing on these foods and promoting a physically active lifestyle, the Paleo diet aims to reduce the risk of lifestyle diseases such as obesity, diabetes, and heart disease. It may lead to significant weight loss without calorie counting and major improvements in overall health. This article explores the essentials of the Paleo diet, including the role of bacon, meal plans, and other key considerations.
What is the Paleo Diet?
The Paleo diet centers around eating whole foods, avoiding processed items. This approach is rooted in the belief that Paleolithic humans had lower rates of lifestyle diseases due to their natural diets and active lives. Anthropologists suggest that the Paleo diet may have influenced human anatomic and physiologic changes, such as increased brain size and reduced gastrointestinal tract size.
Key Principles of the Paleo Diet
The fundamental concept of the Paleo diet is to consume whole, unprocessed foods while avoiding processed foods. This involves incorporating various unprocessed meats, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, and nutritious fats and oils into your diet.
Foods to Include
The Paleo diet encourages a diverse intake of whole, unprocessed foods, including:
- Meat: Beef, lamb, chicken, turkey, pork, and others, preferably grass-fed. Animal meat has been shown to benefit muscle and bone health, as well as increase metabolism and iron absorption.
- Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc., ideally wild-caught. Most fish are safe to eat on the Paleo diet and are full of brain-boosting healthy fats like omega-3 fatty acids.
- Eggs: Free-range, pastured, or omega-3 enriched.
- Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc. Almost all veggies are good to eat on the Paleo diet, as they’re loaded with nutrition, low in calories, and packed with fiber.
- 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. If you’re going Paleo, nuts are going to be your new BFF.
- Healthy Fats and Oils: Extra virgin olive oil, avocado oil, and others. Filling up on healthy fats from nuts, meat, and oils can help many people lose weight while supporting healthy hair growth, supple skin, strong nails, and better brain function.
- Salt and Spices: Sea salt, garlic, turmeric, rosemary, etc.
Foods to Avoid
The Paleo diet typically excludes or limits the following foods:
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- Sugar and High-Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others.
- Grains: Bread, pasta, 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, avoid it.
Paleo Diet and Bacon
If all you know about the Paleo diet is that primal eaters love bacon, you’re actually on the right track! Nearly all meat is Paleo-friendly, but processed proteins like hot dogs or spam aren’t exactly the best dietary choice for those trying to follow in the footsteps of their ancestors.
The Role of Bacon in the Paleo Diet
Bacon, often a subject of debate, can be part of a Paleo diet. However, it's essential to consider the quality and preparation methods. Look for bacon that is sugar-free, nitrate-free, pastured, and organic.
- Quality Matters: Choose bacon that is free from unnecessary additives. Salt and a little bit of sugar are necessary for curing, but pass on pork that has an ingredient label that reads like a science experiment.
- Moderation is Key: While bacon can be included, it should not be the primary protein source. Instead, combine it with eggs or wrap it around a chicken breast.
- DIY Bacon: Consider making your own bacon to control the ingredients and flavors.
Understanding Bacon's Processing
The processing methods used in making bacon are crucial to determining its suitability for the Paleo diet.
- Traditional Methods: These involve adding salt and other spices and using curing salt.
- Modern Methods: Some bacon is made with additional ingredients that should be avoided.
Recent research suggests that bacon, when consumed in reasonable amounts, is not necessarily a carcinogenic demon food.
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Omega-6 fats are a bit of a nutritional tightrope, because we need some of them, but getting too much Omega-6 is inflammatory. The problem with smoking bacon is that the smoky flavor comes at the expense of some potential carcinogens.
Modified Paleo Diets
There are now several different versions of the Paleo diet. Some allow 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 you must follow. 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.
- Dark chocolate: Dark chocolate is very high in antioxidants and important minerals like magnesium and iron. Choose a product with 70% or higher cocoa content.
What to Drink on the Paleo Diet
When it comes to hydration, water should be your go-to beverage. The following drinks aren’t strictly Paleo but are typically accepted as beverages you can consume as part of the diet:
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- Tea: Tea, especially green tea, is very healthy and loaded with antioxidants and various beneficial compounds.
- Coffee: Coffee is very high in antioxidants as well. Studies show that it has many health benefits.
Potential Drawbacks
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 various micronutrients, including iron, zinc, and copper, while dairy products have essential nutrients like calcium, which is important for bone health. Eliminating these food groups can put individuals following a Paleo diet at risk of developing nutrient deficiencies. In addition, legumes are one of the primary protein sources in the vegan and vegetarian diet, which may make the Paleo diet unrealistic for vegans and vegetarians.
The Paleo diet includes foods 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.
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. You may want to talk with a doctor or nutritionist before starting a Paleo diet.
Sample Paleo Meal Plan
Here's a sample one-week Paleo meal plan:
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
Simple Paleo Snacks
If you get hungry between meals, there are plenty of Paleo snacks that are simple and easily portable:
- Toasted almonds or mixed nuts
- Hard-boiled eggs
- Fresh fruits and vegetables, including baby carrots, celery sticks, and sliced apples
- Dairy-free chia pudding
Simple Paleo Shopping List
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.
Eating Out on the Paleo Diet
Eating paleo at restaurants involves making choices that align with the principles of the paleo diet, which typically includes whole, unprocessed foods and avoids grains, legumes, sugars, and most dairy.
Here are some simple guidelines:
- Check the Menu Ahead of Time: If possible, look at the restaurant’s menu online before you go.
- Ask Questions: Don’t hesitate to ask your server about the ingredients in dishes.
- Simplify Your Meal: Opt for simple dishes with clear ingredients.
- Avoid Processed Foods: Steer clear of bread, pasta, rice, and other grains.
- Modify Your Dish: Request substitutions where necessary.
- Watch for Cooking Oils: Paleo typically avoids certain oils like canola, soybean, and corn oil.
- Be Careful with Salads: Salads can be a great option, but watch for non-paleo ingredients like croutons, cheese, and certain dressings.
- Avoid Sugary Beverages: Stick to water, herbal teas, or black coffee.
Common Mistakes to Avoid
There are as many version of the diet as there are dieters, but across the board are a few rules to keep in mind. Here's what most people screw up when going paleo.
- Eating Too Much Meat: This is not Atkins, people. The point of Paleo is not eating a boatload of meat. In fact, too much animal protein can have ill effects, including weight gain.
- Not Planning Ahead: When push comes to shove and it's three o'clock but you forgot to pack a healthy snack, that's when you revert to non-paleo approved foods. It's a no-brainer to plan a week's worth of dinners, but don't forget about breakfast, lunch, and snacks.
- Going Baked Goods-Crazy (Even If They're Paleo-Approved): Just because you can make a paleo sweet treat doesn't mean you should eat a cup of maple syrup.
- Ignoring Ingredient Quality: The quality of the ingredients they buy is more important than making sure everything is 100% approved by the "paleo police."
- Fudging Your Nutritional Needs: Since you won’t be getting protein from grains, beans, and dairy on a paleo plan, you’ll need to boost portions of meat or its equivalent as well as other paleo-friendly protein-packed foods.