Paleo is an eating plan where you eat the foods that your body was made to eat through years of evolution. The concept is that you will be eating foods that your “ancestors” secured by hunting and gathering. You can eat foods such as fish, lean meat, nuts, seeds, mushrooms, spices, herbs, vegetables and fruits. On this diet you will not eat foods that are made by modern means of production such as processed foods, as well as grains and dairy. People on the Paleo plan also stay away from legumes (beans and peanuts). The focus is on foods that are specifically made for the human body to burn fat, recognized by the body as food more than as chemicals or toxins and that help you to have optimal energy.
Now…As with ANY diet plan or meal plan YOU have to modify it to make it work for you. There is no One-Size-Fits All Plan!
That’ being said, I do have some issues with this diet, let me say that upfront. The first criticism I have of this diet is that it doesn’t take into account various cultures around the world and access to foods regionally. I think it’s focused on what ancestors of people of Euro-decent would have eaten. The diet recommended may not have been the Paleo era eating of those in Africa, South America, Asia, etc. Availability of things like fish or certain fruits would have affected how much early people would have eating certain things. There are a number of Paleo plans out there, so some have dealt with this issue which is great, but not many.
My second criticism is that as a long term plan, the lack of carbs and the cost of eating this way could be prohibitive for some people. I suggest that you eat any veggie or fruit you want if you are considering this way of eating long term.
Lastly, there are SO many Paleo plans and books. Some say dairy is ok. Some say potatoes are good in moderation. You just have to remember that you are dealing with a theory…and that not everyone agrees with what our ancestors ate and what we should eat. There should be no surprise about that…look at all the diet plans out there!
Ultimately, only you can decide, through trail and error, what works for your body. Trying Paleo could help you figure that out, but it’s not going to answer all the questions and issues you have for you.
That being said, let me breakdown the basics of Paleo. Here are some benefits that you may encounter from eating this way:
- Removes most trans-fat and processed sugars from your diet
- Healthy fats from fish, nuts, seeds, avocado and olive oil
- More stable blood sugar
- Reduced allergies, especially for those with issues with dairy and wheat products
- Weight loss due to cutting out a lot of junk and processed foods
- Clearer skin
- Less inflammation
- Eating more nutrient dense foods
What foods to you avoid on a Paleo Diet?
Grains and Beans
On the Paleo diet you will completely cut out grains and legumes (beans and peanuts). Many studies say that the human body was not made for eating grains and those grains can actually harm the body, but that is still debated. However, one of the main benefits to avoiding grains is that foods that contribute to weight gain, like bread, pasta and baked goods will be avoided as well. Those of you on low-carb plans know the benefits of avoiding grains very well. Also, there is a huge gluten-free movement going on. Many people find themselves allergic to gluten and whole grains which can cause digestive issues and in some cases neurological issues. Some people just feel better in general when they don’t eat grains. In order to follow this diet you will be cutting the majority of grains out of your diet and focusing more on vegetables to replace them.
Processed Foods
Many processed foods can contain nasty chemicals and preservatives that early man wouldn’t have encountered (even our grandparents’ food didn’t have some of these chemicals) Some of these chemicals and additives can be highly addictive to people, such as MSG. The simple carbohydrate content in processed foods is one of the main reasons why obesity and diabetes is running rampant throughout the world. Processed foods can trick the chemistry in the brain and lead to the person craving processed foods all the time. Many are also high in calorie content and fat content (trans-fat and saturated fat). On Paleo, you cut out the majority of the processed foods from your diet, if not all. It may be hard to cut out all the processed foods but over time you will learn not to eat any of those foods and what to replace them with that is Paleo approved. Remember to watch out for processed meats (read the label). Sometimes a first time Paleo dieter may think that it is ok to eat any meat however most processed meat, such as sandwich meat, is highly processed, full of sodium and not good for you.
Sugar
Refined sugar is something that you will need to avoid if you plan on doing a Paleo diet. Concentrated sugar is not naturally meant for the body and can wreak havoc on your blood sugar levels affecting various systems of the body. High sugar consumption can lead to diabetes and many other problems, as well as weight gain. You will be cutting out all forms of sugar except for fruit which has all natural sugars. Some people on Paleo do use Raw, unprocessed honey.
Foods to Eat on Paleo
These foods are important to consume and you will find that you are allowed to eat a good bit more than expected on the Paleo diet.
- Meats. Any type of unprocessed meat whether it is chicken breast, beef, turkey, bison or some other form. You should seek out the best quality that you can afford and find.
- Fish. Fish is also an important staple of Paleo dieting. You can eat whatever type of fish that you want, however organically grown fish are highly recommended.
- Vegetables. Any and all vegetables that are grown are a great part of the Paleo diet. You can have as many vegetables as you like. Organic and all natural is preferred.
- Fruit. All fruit is recommended under the Paleo diet. Fruits like blueberries that are full of antioxidants are highly recommended to consume.
- Nuts
- Healthy, Natural Fat/Oils
You can find ideas for menus and recipes online. There are also many books dedicated to the world of Paleo eating.
Paleo for Beginners: Essentials to Get Started
Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle
Well Fed: Paleo Recipes for People Who Love to Eat
The Paleo Diet Revised: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat
jc says
In recent years, the “paleo diet,” a diet based on the perceived eating habits of prehistoric people has become wildly popular. But, says paleontologist Christina Warinner, this diet is based on an incorrect view of how early humans lived. Using modern day research, Warinner traces the roots of the human diet to discover what we can really learn from the food of our ancestors. http://tedxtalks.ted.com/video/Debunking-the-Paleo-Diet-Christ
Science Debunks the Paleo Diet—Again
http://www.takepart.com/article/2013/07/16/science-debunks-paleo-diet-again
The Paleo Diet Is Uncivilized (And Unhealthy and Untrue).
http://www.drmcdougall.com/misc/2012nl/jun/paleo2.htm
If the Paleo Diet fad is so healthy and responsible for brain growth, then why didn’t the Neanderthals survive and thrive? They had 300,000 years in Europe following the diet to make themselves into “Einsteins!” Speaking of Albert Einstein, this is what he had to say on the subject of health and survival: “Nothing will benefit human health and increase the chances for survival of life on earth as much as the evolution to a vegetarian diet.” http://www.veganfitness.net/viewtopic.php?t=723 & http://nutritionfacts.org/.
You get better results with a vegan lifestyle, without the high risks of cancer and heart disease, which most cavemen didn’t live long enough to experience. It’s eliminating processed foods and eating veggies that make you healthy!
CW says
Sorry, Albert Einstein was smart but he wasn’t an expert in health and nutrition. Speaking as a nurse, one extreme isn’t better than another and touting a vegan diet isn’t more better than an all meat diet. People should eat lean meats, very little starches and starchy vegetables.Also cut down on sugars. As for studies , there are studies that sway from one way to another. For example, for years there studies saying eggs are terrible for you, now it is the opposite. The public needs to be more informed and educated on how to read and evaluate studies. I wish everyone luck on their journey.
Dangerously Fit says
Like all drastic changes in lifestyle and diets , if you do opt for the Paleo Diet, ease yourself into it slowly. As with similar eating plans, no extreme is the right way to go, so your approach should be to modify and change depending upon your needs and lifestyle.
Lady Z says
I am doing a low carb paleo way of eating and it is the best for me. As a severely insulin resistant, pre diabetic person, I can’t handle more than 40 grams of carbs per day.
All I eat is meats, veggies, eggs, and a tony amount of fruit and nuts on rare occasion.
It really comes down to how compromised a persons metobolic state is. In addition to wanting to lose 117 pounds, I also plan to reverse the pre diabetic state. Type 2 diabetes is totally preventable, and for me a low carb paleo diet is the way to go. No more sugar crashes, no more mood swings, no more CRAVINGS!
NO MORE CRAVINGS!
Once the “carb drugs” are out my system I no longer have that phantom craving that I cannot resist.
For breakfast I had poached eggs with sundried tomatoes, ground bison, jalapeno, green onion and avocado.
HOWEVER I agree with the former person who posted… I had to go slow. it took me about 3 years to convert from a SAD (Standard American Diet) over to paleo.
I gave up one thing at a time starting with wheat. Then sugar. Then dairy. Then rice. Then Corn. Then peanuts. Then potatoes. Month by month removing the offending items and going through the horrible and dibilitating withdrawal symptoms…
Cheating is not an option because I suffer greatly when I do. Dairy has been linked to arthritis and joint pain. when I eat cheese the pain comes back. If I have too much fruit my blood sugar rises and crashes resulting in headache, mood swings, extreme fatigue, brain fog, and falling asleep on the spot.
There was a time when I thought that eating a diet of meat and veggies was a death sentance. But then I realized that by living all my life in a 300 pound body, was the real prison.
Ashley J says
Lady Z, I’m in the same position as you (pre-diabetic and need to lose at least 65lbs). I actually decided to go Paleo over the last couple of weeks even though I’ve been thinking about it for a while.
Thanks for the tips on going Paleo in phases!
The Thin Lifestyle says
Yeah, I have been seeing people praising this diet all over Facebook. I can accept not eating processed food and sugar (or at least limit the intake of sugar), but completely eliminating Grains and Beans? Seriously? What about people who are vegans? They can’t exclude beans from their diet because it’s how they get most of their protein due to the fact that they don’t eating animal products.
Everything in moderation folks. Instead of focusing on extreme or fad “diets” that require you to eliminate certain food groups, how about focus on eating healthy, eating a bit less, and exercise for weight loss. Weight loss is so simple (calories in vs. calories out), yet dieters make it so hard.
M.D.A. says
I don’t know that “dieters” make it hard. I think that our bodies make it hard. If, as I’ve done, you can eat between 500 and 600 calories in a given day, exercise (half and hour to 45 minutes), and see the scale go UP the next day, it should be fairly obvious that the process is NOT simple (my basal metabolic rate should have made that literally impossible, but it didn’t). The various “fad” diets are addressed towards those who have had this fight and had it NOT be simple. The body’s adaptation ability is a SIGNIFICANT impediment to weight loss. “Starvation mode” is not just a myth. It is a real reaction, and it affects TONS of people trying to lose. So, also, are a number of evolved adaptations (like the hated female tendency to keep weight on the belly, hips, and thighs).
Then, there’s the matter of your particular goals. Some people are looking to get a better “look.” “Skinny, soft, and sagging everywhere” is generally NOT the goal, so, balancing your diet to support your particular exercise regime — especially if you are looking for a defined look — also is not simple. It is, in fact, very DIFFICULT to balance weight loss and muscle building.
Then, finally, there is a matter of how you FEEL. I cut grains out of my diet, personally, because I ended up FEELING better. I had more energy and more stable blood sugar (mine has always tended to crash — at every weight level at every age). Just cutting calories doesn’t always work. Cutting your fat and protein intake down while heavy weight training REALLY doesn’t work.
So, your *body* goals may make it complex, overall.
natural gurl says
Diet vs lifestye. More focus should be on what a person can really “live” with. Life is to be lived to the fullness. Enjoy what you like in moderation and to fit your healthy lifestyle.