The Primal Diet is an eating pattern that’s high in protein and fat, low in carbs, and designed to closely resemble the presumed diet of early humans. Like the paleo diet, the Primal Diet is based on the idea that Western dietary and lifestyle habits diverge too greatly from those of traditional hunter-gatherers. Proponents of this diet claim that it improves weight, inflammation, brain fog, sleep, and heart and skin health. However, some people worry that the diet is overly restrictive and not realistic for everyone. This article reviews the Primal Diet, explaining how it affects your health and whether it aids weight loss.
Introduction to the Primal Diet
The Primal Diet, popularized by Mark Sisson's book "The Primal Blueprint" in 2009, posits that aligning our diet and lifestyle with those of premodern humans can lead to improved health. The Primal Diet is a lifestyle based on eating the foods that primitive humans would have eaten. It stresses that people eat raw, minimally processed foods, such as fruits, vegetables, certain oils, and dairy products. The Primal Diet is a return to the way our ancestors ate. The primal diet might help you lose weight, improve your health, and feel your best. To make the most of the diet, focus on eating plenty of protein, healthy fats, vegetables, and fruits.
The origins of the 10 primal blueprint laws trace back to 2006, when Mark Sisson founded the acclaimed and most-visited primal and paleo blog, Mark's Daily Apple. Following the success of Mark's Daily Apple, Mark published his original runaway bestseller, The Primal Blueprint in 2009. Thus, solidifying his status as a bona fide expert in the field of ancestral health.
The Primal Diet asserts that early humans had lower rates of obesity, heart disease, diabetes, and other chronic health conditions due to differences in diet. As a result, both diets are comprised largely of whole foods, such as vegetables, fruits, meat, fish, and poultry. They discourage grains, heavily processed foods, and refined oils. Yet, the Primal Diet differs from paleo in its attribution of these health differences to overall lifestyle rather than diet alone. In fact, the Primal Diet includes recommendations for physical activity, mental stimulation, sleep, and exposure to nature and sunlight. It also tends to be less restrictive than the paleo diet, allowing for moderate amounts of coffee, nightshade veggies, and raw or fermented whole fat dairy.
Core Principles of the Primal Diet
Designed to improve overall health - not just support weight loss - the Primal Diet is meant to be a long-lasting lifestyle change. Instead of having you count calories, the diet focuses on food quality. It encourages whole foods while discouraging grains and processed foods. What’s more, the diet is generally high in fat and protein but low in carbs. In fact, Sisson recommends limiting carbs to fewer than 150 grams per day. Some proponents also combine the Primal Diet with the keto diet, which is much lower in carbs - generally under 50 grams per day. Furthermore, you’re supposed to avoid or limit your exposure to potential toxins in foods, including pesticides, herbicides, added sugars, and hydrogenated oils. As a result, organic and minimally processed foods are encouraged.
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The Primal Blueprint Laws
The lifestyle component of the diet is known as the Primal Blueprint Laws. These guidelines recommend getting plenty of sleep and sunlight, keeping your mind active by engaging in creative activities, and reducing sedentary time as much as possible. The 10 primal blueprint laws provide the ultimate guide to healthy living. Each of the 13 coaching certifications offered here at the PHCI, are based on evolutionary biology principles.
The 10 Primal Blueprint Laws are:
- Eat lots of animals and plants
- Move around a lot at a slow pace
- Lift heavy things
- Run really fast once in a while
- Get lots of sleep
- Play
- Get some sunlight every day
- Avoid trauma
- Avoid poisonous things
- Use your mind
These laws are based on the natural selection pressures that have shaped human evolution for over two million years. Our ancestors didn't have gym memberships and they didn't buy certified organic produce and groceries. They hunted animals, collected firewood and foraged for wild berries. Surviving each day was healthy living in the Paleolithic era.
Foods to Include in the Primal Diet
The Primal Diet promotes mostly whole foods, such as vegetables and meats, while limiting grains, sweets, and processed foods. The bulk of your diet should comprise whole, unprocessed foods. Any food consumed should be of the best possible quality - this means organic and fresh. Any food that can be safely consumed raw should be eaten raw to get the maximum nutritional value from the food.
Vegetables
Vegetables form a cornerstone of the Primal Diet, with a focus on a wide variety, preferably organic. Examples include:
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- Avocado
- Broccoli
- Cabbage
- Kale
- Zucchini
Fish and Shellfish
These are excellent sources of protein and healthy fats. Consider these options:
- Salmon
- Halibut
- Trout
- Tilapia
- Shrimp
- Scallops
- Lobster
Meat
Opt for grass-fed and organic meats whenever possible:
- Bison
- Elk
- Venison
- Grass-fed beef
- Lamb
- Pork
Poultry
Choose organic poultry when available:
- Chicken
- Turkey
Eggs
Whole eggs and egg whites, preferably organic, are a great source of protein and nutrients.
Nuts and Seeds
These provide healthy fats and essential nutrients:
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- Almonds
- Pecans
- Walnuts
- Hazelnuts
- Pistachios
- Macadamias
- Pine nuts
- Hemp seeds
- Pumpkin seeds
- Chia seeds
- Flax seeds
- Sunflower seeds
- Natural nut or seed butters
Fruits
All fruits are allowed, preferably organic.
Healthy Fats
Incorporate these into your diet:
- Extra virgin olive oil
- Coconut oil
- Avocado oil
- Walnut oil
- Grass-fed butter
- Ghee
- Lard
Some Milk Alternatives
Unsweetened almond, coconut, cashew, hemp, and flax milks can be used in moderation.
Spices and Herbs
Use liberally to add flavor and potential health benefits:
- Basil
- Cinnamon
- Cumin
- Black pepper
- Cilantro
- Sage
- Rosemary
Additionally, you may eat certain packaged foods like salad dressings that only include Primal-approved ingredients.
Foods to Eat in Moderation
While the bulk of your diet should consist of the foods above, the Primal Diet allows several other foods that aren’t considered “primal.” These foods should only be eaten in moderation - and as long as they don’t cause you to exceed your daily carb goals.
- Coffee and tea: unsweetened coffee or tea (plain or with whole fat milk or creamer)
- Dairy: raw or organic full fat dairy, including unsweetened yogurt, kefir, full fat cream, and milk
- Legumes: soaked or sprouted lentils, edamame, dry roasted peanuts or peanut butter, and fermented whole soy products like tempeh
- Natural sweeteners: honey and real maple syrup
- Starchy vegetables: potatoes, sweet potatoes, and winter squash
Sensible Indulgences
The Primal Diet also allows for occasional treats, often referred to as “sensible indulgences.”
- Alcohol: whiskey, scotch, brandy, cognac, light beer, and red or white wine
- Cheese: goat’s or sheep’s milk cheeses, Gouda, Cheddar, blue cheese, feta, etc. (preferably raw and grass-fed)
- Dark chocolate: 70% cocoa content or higher (preferably organic)
Foods to Avoid
The Primal Diet limits these foods and ingredients. People following the Primal diet should not eat any food that was unavailable to early humans. In general, avoid any foods that do not come directly from a naturally growing plant or animal.
- Sugar and high fructose corn syrup: soda, fruit juice, table sugar, candy, pastries, cake, cookies, milk chocolate, ice cream, etc.
- Grains: whole grains, refined grains, bread, spelt, rye, barley, pasta, muffins, pancakes, cereal, etc.
- Some vegetable oils: soybean oil, canola oil, cottonseed oil, safflower oil, grapeseed oil, etc.
- Trans fats and hydrogenated fats: margarine, shortening, and any foods containing partially hydrogenated oils
- Processed foods: chips, pretzels, crackers, convenience meals, frozen dinners, fast food, granola bars, etc.
- Artificial sweeteners: aspartame, cyclamates, sucralose, acesulfame potassium, saccharin, etc.
Natural sugar substitutes, such as stevia and monk fruit, are considered better options than artificial sweeteners - but they’re not necessarily recommended.
Potential Benefits of the Primal Diet
Several aspects of the Primal Diet may support weight loss. The diet encourages regular physical activity and a high protein intake, both of which are associated with appetite regulation, weight loss, and fat loss. Additionally, it limits processed and sugary beverages, which are often high in calories. In fact, observational studies consistently link regular intake of processed foods and sweetened beverages to an increased risk of obesity.
Weight Loss
Given that the Primal Diet restricts processed foods while pushing whole foods and protein, as well as regular exercise, it may boost weight loss. However, more research is necessary.
Heart Health
Limited research suggests that eating patterns like the paleo diet, such as the Primal Diet, may help reduce risk factors for heart disease - the leading cause of death worldwide. Short-term studies reveal that the paleo diet may significantly improve HDL (good) cholesterol levels while reducing triglyceride, total cholesterol, and LDL (bad) cholesterol levels. While the Primal Diet hasn’t been examined specifically, it may have similar benefits for heart health, as it’s similar to the paleo diet in its emphasis on whole, minimally processed foods. All the same, more studies are needed.
Blood Sugar Control
By reducing your carb intake and limiting high sugar foods, the Primal Diet may help people with type 2 diabetes manage blood sugar levels. While no research currently exists on the Primal Diet, several studies show the paleo diet lowers blood sugar and levels of glycated hemoglobin (HbA1c) - a marker of blood sugar control - in adults with type 2 diabetes. Nonetheless, a review of four studies noted that the paleo diet was no more effective at lowering fasting blood sugar and HbA1c levels than low fat, moderate carb diets like the Mediterranean diet. Thus, more studies are needed to determine whether the Primal Diet is any more effective than other healthy diets that also emphasize whole foods over processed ones.
Stress Management
The Primal Diet’s focus on lifestyle factors, including physical activity and adequate sleep, may help alleviate stress. Research demonstrates that regular physical activity and adequate sleep of at least 7 hours per night may reduce perceived levels of stress throughout the day. Furthermore, regular exposure to sunlight and engagement in creative or social activities have also been associated with improvements in mood, plus reduced levels of stress and anxiety.
Potential Drawbacks
As the Primal Diet encourages individuals to buy primarily organic foods and grass-fed meats, it can be quite expensive. Additionally, its emphasis on animal products, such as meat and eggs, and limitations on plant-based protein makes it difficult for vegans and vegetarians to follow. While one of the major criticisms of the paleo diet is that it eliminates several nutritious food groups, the Primal Diet is less restrictive. It doesn’t restrict nightshade vegetables, includes moderate amounts of dairy, and even allows small amounts of certain legumes. Still, the diet restricts your intake of whole grains, which are rich sources of fiber and essential nutrients like B vitamins, magnesium, iron, and magnesium. That said, these can also be found in many other foods, including meat, poultry, fish, fruits, vegetables, nuts, and seeds.
In fact, many studies associate whole grain intake with a reduced risk of several chronic illnesses, including type 2 diabetes, heart disease, obesity, and certain forms of cancer. Finally, as with any restrictive diet, the Primal Diet can make dinner parties and dining out more difficult, as dishes may contain ingredients that you’re trying to avoid.
Sample 3-Day Meal Plan
Here’s a sample 3-day meal plan for the Primal Diet:
Day 1
- Breakfast: eggs, spinach, and peppers cooked in coconut oil, plus coffee with a splash of cream
- Lunch: chicken salad with lettuce wraps, plus a side of mixed fruit
- Dinner: baked salmon topped with pesto and served with a side salad
Day 2
- Breakfast: Primal no-grain “oatmeal” made from blended coconut flakes, almonds, pecans, and raw whole milk, topped with cinnamon and blueberries - plus green tea to drink
- Lunch: a large mixed green salad with tomatoes, cucumber, avocado, pine nuts, and a bison burger patty, drizzled with a homemade vinaigrette
- Dinner: roasted pork tenderloin with baked sweet potato and roasted Brussels sprouts
Day 3
- Breakfast: veggies fried in a skillet with coconut oil, topped with two poached eggs - plus coffee with a splash of cream
- Lunch: a burrito bowl with cauliflower rice, grilled grass-fed steak, and roasted peppers and onions topped with guacamole and salsa
- Dinner: a bison burger with a lettuce wrap and roasted vegetables
While you can find recipes for Primal-Diet-approved snacks in Sisson’s book or online, nuts, fruits, and vegetables are all easy options.
Primal Diet Levels
In the Primal Diet, the number of carbohydrates suitable for your body is determined based on your metabolic flexibility. Metabolic flexibility means how your metabolic markers are performing and how healthy you are based on these markers, which include blood glucose, waist circumference, blood pressure, HDL cholesterol, and triglycerides. If you are used to high-carbohydrate diets and are dealing with weight loss, pre-diabetes, and immune conditions or just wish to improve your health, you can start from the first level (the Low-Carb Diet) and progress to the next levels, i.e., the Keto Diet and the Carnivore Diet, for gradual adaptation and to address cancer symptoms, immune conditions, hormonal imbalance, blood sugar control, anxiety, depression, and sleep disorders.
Level 1: The Low-Carb Diet
The first level of the Primal Diet is called the Low-Carb Diet, which is the easiest stage to help you reduce carbohydrates to around 50 grams a day by avoiding or reducing sugary foods, grains and starchy foods, high-sugar fruits, legumes, processed foods, and sweetened beverages. Instead of these carbohydrate-rich sources, you need to consume low-carb veggies, fruits, nuts, and snacks.
The Low-Carb Diet Food List:
- Meat and Poultry: Beef, pork, chicken, turkey, lamb, etc.
- Fish and Seafood: Salmon, cod, tuna, etc.
- Eggs
- Oils: Ghee, olive oil, avocado oil, etc.
- Non-Starchy Vegetables: leafy greens like spinach, kale, arugula, zucchini, avocado, mushrooms, eggplants, etc.
- Dairy: Cheese, heavy cream, yogurt, cream cheese, butter
- Nuts and Seeds: Pecans, almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, etc.
- Fruits: Berries, coconut, olives, etc.
- Beverages: Water, flavored sparkling water, coffee, tea, etc.
- Herbs and Spices: Basil, rosemary, thyme, pepper, turmeric, garlic powder, etc.
- Condiments and Sauces: Mustard, mayonnaise, sugar-free ketchup, soy sauce, hot sauce, etc.
- Sweeteners: Stevia, erythritol, monk fruit, etc.
Level 2: The Keto Diet
The second level of the Primal Diet is the Keto Diet, which aims to provide health benefits by reducing carbohydrates to about 20% of your daily caloric intake and increasing fat and protein to 70% and 25%, respectively. This macronutrient ratio helps you induce ketosis, a fat-burning mode, reduce appetite, stabilize blood sugar levels, and improve metabolism to show its health benefits.
The Keto Diet Food List:
- Proteins: Meat, poultry, fatty fish, and eggs
- Healthy Fats and Oils: Avocado oil, MCT oil, olive oil, lard, tallow, etc.
- Low-Carb Vegetables: Leafy greens and cruciferous vegetables
- Full-Fat and Low-Carb Dairy: Butter, cheese, heavy cream, sour cream, Greek yogurt
- Low-Carb Nuts and Seeds: Macadamia nuts, pecans, Brazil nuts, pumpkin seeds, Chia seeds, hemp seeds, etc.
- Low-Carb Fruits: Avocado, olives, berries, etc.
- Drinks: Water, black coffee, black and unsweetened herbal teas, bone broth, etc.
- Herbs and Spices: Parsley, pepper, cumin, paprika, salt, etc.
- Condiments and Sauces: Sugar-free mayonnaise, sugar-free ketchup, vinegar, hot sauce, pesto, etc.
- Low-Carb Sweeteners: Xylitol, stevia, erythritol, etc.
Level 3: The Carnivore Diet
The third and the last level of the Primal Diet is the Carnivore Diet, which eliminates all plant-based products and focuses on animal-based foods to reach optimum health by consuming high levels of fat and enough protein. The Carnivore Diet has its stages based on the level of elimination and can help you improving overall health, insulin resistance, and digestion, alleviate cancer symptoms, increase energy levels, and boost weight loss, blood sugar control, and autoimmune benefits.
The Carnivore Diet Food List:
- Meat and Poultry: Beef, pork, veal, game meats, chicken, turkey, duck, etc.
- Fish and Seafood: Fatty fish, white fish, shellfish, etc.
- Organ Meats
- Eggs
- Animal Fats: Beef tallow, lard, bone marrow, ghee, etc.
- Low-Carb Dairy in Moderation (Optional): Butter, cheese, heavy cream, sour cream, yogurt (unsweetened and unflavored, ideally grass-fed). Sour cream: Full-fat, unprocessed.
- Beverages: Water, bone broth, bulletproof coffee, etc.
The Importance of Organic and Grass-Fed Products
Choosing grass-fed and organic products is often recommended due to the higher nutritional value and fewer harmful additives in these products. Here are the key reasons why grass-fed and organic animal products are considered better:
- Nutritional Benefits: Grass-fed and organic meats, dairy, and eggs are generally more nutrient-dense than their conventionally raised counterparts.
- Higher Omega-3 Fatty Acids: Grass-fed animals have been shown to produce meat with 2-4 times more omega-3 fatty acids than grain-fed animals. Omega-3s are anti-inflammatory and beneficial for heart and brain health.
- More Conjugated Linoleic Acid (CLA): CLA is a fatty acid found in higher concentrations in grass-fed beef, which has been linked to improved metabolism, weight loss, and anti-cancer properties.
- Higher Vitamin Content: Grass-fed meat tends to have more vitamins, such as vitamin A and vitamin E, both of which are important for immune function, skin health, and overall well-being.
- No Synthetic Pesticides or Herbicides: Organic meat and dairy products come from animals raised without exposure to synthetic pesticides, which can accumulate in animal fat and later be consumed by humans.
- Higher Antioxidant Levels: Organic produce and animal products often have higher levels of antioxidants, which help protect the body from oxidative stress and inflammation.
- Fewer Hormones and Antibiotics: Unlike conventionally raised livestock, which are given growth hormones and antibiotics to promote faster growth that can negatively impact human health, grass-fed and organic products don’t contain harmful hormones.
- Better for the Environment: Grass-fed and organic farming methods are more sustainable and environmentally friendly than conventional industrial farming.
- Ethical and Animal Welfare Considerations: Organic and grass-fed farms often follow higher animal welfare standards than conventional factory farming.
- Lower Risk of Contaminants: Grass-fed and organic products have fewer harmful contaminants than conventionally raised products.
- Better Taste and Quality: Grass-fed meats often have a deeper, more complex flavor than grain-fed meat, which can taste fattier or less distinctive.
Primal Diet Shopping List
The following list includes foods suitable for all three levels of the Primal Diet. Focus on whole, nutrient-dense foods, avoiding processed items, grains, and refined sugars.
Protein Sources:
- Beef and Pork: Ribeye steak, Ground beef, Pork chops, Bacon, Pork belly, Beef liver, Beef brisket, Sausages
- Poultry: Chicken thighs, Turkey breast, Whole chicken, Duck, Quail
- Fish and Seafood: Salmon, Mackerel, Sardines, Tuna, Shrimp, Crab, Scallops, Lobster
- Eggs: Chicken eggs, Duck eggs, Quail eggs
Healthy Fats and Oils:
- Butter
- Ghee
- Coconut oil
- Olive oil
- Avocado oil
- Beef tallow
- Pork lard
- Duck fat
- Bone marrow
Low-Carb Vegetables (for Low-Carb and Keto Levels):
- Leafy Greens: Spinach, Kale, Arugula, Romaine lettuce, Swiss chard
- Cruciferous Vegetables: Broccoli, Cauliflower, Brussels sprouts, Cabbage, Bok choy
- Other Low-Carb Vegetables: Zucchini, Bell peppers, Cucumbers, Asparagus, Mushrooms, Avocado, Green beans, Eggplant, Tomatoes, Onions
Dairy (Full-Fat and Low in Carbs):
- Cheese: Cheddar, mozzarella, Swiss, gouda, blue cheese, feta
- Heavy cream
- Sour cream
- Cream cheese
- Greek yogurt
- Butter
Nuts and Seeds (for Low-Carb and Keto Levels):
- Low-Carb Nuts: Macadamia nuts, Pecans, Brazil nuts, Walnuts, Almonds
- Low-Carb Seeds: Chia seeds, Flaxseeds, Pumpkin seeds, Hemp seeds, Sunflower seeds
Low-Carb Fruits (in Moderation):
- Avocado
- Berries: Raspberries, strawberries, blackberries
- Coconut
Beverages:
- Water
- Bone broth
- Sparkling water
- Black coffee
- Herbal tea
- Electrolyte drinks
Herbs and Spices:
- Salt
- Pepper
- Garlic powder
- Paprika
- Cayenne pepper
- Basil
- Oregano
- Rosemary
- Thyme
- Cumin
- Turmeric
Condiments and Sauces (for Low-Carb and Keto):
- Mayonnaise
- Mustard
- Sugar-free ketchup
- Soy sauce
- Hot sauce
- Vinegar
- Pesto
Sweeteners (Low-Carb Options):
- Stevia
- Erythritol
- Monk fruit sweetener
- Xylitol
How to Read Food Labels for the Primal Diet
Reading food labels is essential when following the Primal Diet, as it helps you avoid hidden carbs, sugars, and unhealthy ingredients that can derail your progress.
- Check the Ingredients List First: The ingredients list is one of the most important parts of a food label, especially for the Primal Diet.
- Whole foods: The fewer ingredients, the better. Prioritize products made from real, unprocessed ingredients like meats, eggs, and vegetables.
- Avoid refined sugars: Common names for added sugars include cane sugar, high fructose corn syrup, honey, agave, maple syrup, and anything ending in "-ose" (e.g., glucose, fructose).
- Skip artificial additives: Avoid ingredients like artificial sweeteners (aspartame, sucralose), preservatives, and chemical additives. Stick to natural flavors and seasonings.
- Look out for grains and starches: Ingredients like wheat, rice, corn, and potatoes should be avoided. Even small amounts can add unnecessary carbohydrates.
- Focus on the Serving Size: Always check the serving size at the top of the label.
- Look at Total Carbohydrates: This number includes all carbs in the product, including sugars and fiber.
- Net Carbs: Net carbs are total carbohydrates minus fiber and sugar alcohols, which are n…