The paleo diet, also known as the Paleolithic diet, Stone Age diet, or hunter-gatherer diet, is a modern nutritional plan based on the presumed diet of humans during the Paleolithic era. This eating plan emphasizes foods that our ancestors might have hunted and gathered. The core idea is that by eating foods humans were genetically adapted to, we can improve our health and reduce the risk of modern diseases.
What is the Paleo Diet?
A paleo diet is an eating plan based on foods humans might have eaten during the Paleolithic Era. The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago. Anthropologists also speculate that the paleo diet influenced anatomic and physiologic changes in humans, including increased brain size and reduced gastrointestinal tract size.
The paleo diet idea is that these changes in diet outpaced the human body's ability to change, or adapt. 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.
Core Principles of the Paleo Diet
The basic concept of the paleo diet is to eat whole foods and avoid processed foods. The Paleolithic diet, commonly called the paleo diet, is a modern interpretation of how our ancestors ate during the Paleolithic era. A modern paleo diet includes fruits, vegetables, lean meats, fish, eggs, nuts and seeds.
Living Paleo means eating all-natural, real foods that support steady blood sugar levels and eliminate inflammation inside the body. Living Paleo also means knowing how to estimate the right amount of food for your needs, stocking your kitchen with Paleo-friendly foods, and cooking healthful meals at home.
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Foods to Eat
You can eat a variety of whole, unprocessed foods on the paleo diet. This includes:
- Meat: Beef, lamb, chicken, turkey, pork, and others can be included. Many people prefer grass-fed meats.
- 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. Eggs are a staple for many people living a paleo lifestyle.
- Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc. Fresh vegetables, greens, lettuce, tomatoes, peppers, carrots, onions, etc. Frozen vegetables: broccoli, spinach, various vegetable mixes, etc.
- Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more.
- Tubers: Potatoes, sweet potatoes, yams, turnips, etc. Sweet potatoes offer many anti-inflammatory and antioxidant properties, making them an excellent choice for those on a paleo eating plan.
- 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. Oils that come from fruit or nuts, such as olive oil, coconut oil, and almond oil.
- Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.
Foods to Avoid
The paleo diet discourages the 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: Bread, pasta, wheat, cereal, spelt, rye, barley, etc. Grains, including wheat, oats, and barley.
- Legumes: Beans, lentils, and many more. Legumes, such as beans, lentils, peas, and peanuts.
- 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)
- Trans fats (hydrogenated oils)
- Refined sugars
- Low-fat or diet products
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.
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 Benefits of the Paleo Diet
A paleo diet may help you lose weight or keep a healthy weight. It also may have other helpful health effects. This diet may lead to significant weight loss (without calorie counting) and major improvements in health. Advocates of the paleo diet reject modern diets that are full of processed foods. They believe that returning to how hunter-gatherers ate may cause fewer health problems.
- Weight Loss: An older 2008 study found that 14 healthy volunteers achieved an average weight loss of 2.3 kilograms by following the paleo diet for 3 weeks. A 2014 study of 70 postmenopausal women with obesity found that following a paleo diet helped participants lose weight after 6 months. Overall, the research suggests that the paleo diet may help people lose weight initially but that other diets that reduce calorie intake may be just as effective.
- Reducing Diabetes Risk: A small study in 2015 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. While both diets improved the participants’ metabolic health, the paleo diet was better at improving insulin resistance and blood sugar control. An older 2009 study of nine sedentary volunteers without obesity also found that the paleo diet improved insulin sensitivity.
- Lowering Blood Pressure: An older 2008 study of 14 healthy volunteers found that following the paleo diet for 3 weeks improved systolic blood pressure. A 2014 study supported these early findings. Results showed that the paleo diet reduced blood pressure and blood lipid profile, both of which can improve heart health.
Potential Drawbacks of the Paleo Diet
While there are many benefits to the paleo diet, there are also some drawbacks. The main concern about paleo diets is the lack of whole grains and legumes. These foods are considered good sources of fiber, vitamins, proteins and other nutrients. Also, low-fat dairy products are good sources of protein, calcium, vitamins and other nutrients. Whole grains, legumes and dairy also are generally more affordable and available than foods such as wild game, grass-fed animals and nuts. For some people, a paleo diet may be too costly. The long-term risks of a paleo diet aren't known. Some people doubt the idea that the human body didn't change, or adapt, to foods that came with farming.
- Nutrient Deficiencies: 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.
- Not Suitable for Everyone: 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 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.
- Possible Gastric Distress: 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.
Sample Paleo Meal Plan
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
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
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:
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- 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.
How to Make Restaurant Meals Paleo
Eating out while following the paleo diet doesn’t have to be hard. Here are some simple guidelines:
- Order a meat- or fish-based main dish.
- Get extra vegetables instead of bread or rice.
- Ask for your food to be cooked in olive oil or avocado oil.
Tips for Success on the Paleo Diet
- Plan Your Meals: You need this meal planner in your life. Plan out all of your meals.
- Food Prep: Each week after we meal plan on Sunday, my husband heads to the grocery store and when he gets home, I prep all the vegetables and fruit for the week. Cut, chop, wash, and store all your veggies and fruit!
- Have Snacks On Hand at All Times: Always have snacks ready to eat.
- Make Your Own Special Seasonings: I make my own taco seasoning and it’s great for taco salad night!