Paleo diet: an overview

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What is it?

The paleo diet is a nutritional approach that seeks to replicate the diet of our ancestors during the Paleolithic era, which lasted from about 2.6 million years ago until about 10,000 years ago.

Proponents of the paleo diet argue that humans evolved to thrive on a diet that consisted mainly of meat, fish, vegetables, fruits, nuts, and seeds, and that the advent of agriculture and processed foods has led to many of the chronic health problems that plague modern society.

The core idea behind the paleo diet is that humans are genetically adapted to eat a certain way based on our evolution as hunter-gatherers.

During the Paleolithic era, humans subsisted primarily on wild game, fish, fruits, vegetables, and nuts, which provided a high amount of nutrients, fiber, and protein. The diet excluded foods such as dairy products, grains, legumes, and processed foods, as they were not available at the time.

According to paleo diet theory, the shift towards agriculture around 10,000 years ago marked a significant change in human diet, leading to the consumption of foods that the body was not designed to process efficiently.

As a result, this change led to the development of many of the chronic diseases that are common in modern societies, such as obesity, diabetes, and heart disease.

History

The concept of the paleo diet was first introduced in the 1970s by gastroenterologist Walter L. Voegtlin, who wrote a book called “The Stone Age Diet.” Voegtlin believed that humans were primarily meat-eaters during the Paleolithic era and that a diet high in protein and low in carbohydrates was ideal for human health.

In the 1980s, the paleo diet gained wider recognition through the work of S. Boyd Eaton, a professor of anthropology at Emory University, and Melvin Konner, a professor of anthropology at Harvard University. Eaton and Konner published a paper in the New England Journal of Medicine in 1985, which argued that the modern Western diet was contributing to chronic diseases like heart disease and diabetes and that a return to a Paleolithic-type diet could improve health.

Type of paleo diets

There are several different variations of the paleo diet that have emerged over time. Here are some of the most common types of paleo diets:

Standard Paleo Diet: This is the most well-known version of the paleo diet. It includes whole, unprocessed foods such as meat, fish, eggs, vegetables, fruits, nuts, and seeds. It excludes grains, legumes, dairy, refined sugars, and processed foods.
Autoimmune Protocol (AIP): The AIP is a more restrictive version of the standard paleo diet that is designed to help individuals with autoimmune diseases. In addition to avoiding grains, dairy, legumes, and processed foods like the standard paleo diet, the AIP also eliminates eggs, nuts, seeds, and nightshade vegetables like tomatoes and peppers, as they may trigger inflammation in people with autoimmune diseases. The AIP diet may be useful for those with autoimmune diseases to help manage symptoms and reduce inflammation.
Low-carb paleo: This variation of the paleo diet restricts carbohydrates more than the standard paleo diet. It includes mostly meat, fish, vegetables, and healthy fats, while limiting starchy vegetables and fruits. The low-carb paleo diet may be beneficial for those looking to lose weight or manage blood sugar levels.
Primal diet: The primal diet is similar to the standard paleo diet but allows for some foods that were not available during the Paleolithic era, such as dairy products and fermented foods. The primal diet may be helpful for those looking to improve gut health through fermented foods.
Mediterranean paleo: The Mediterranean paleo diet combines the principles of the paleo diet with the Mediterranean diet, which emphasizes whole foods like vegetables, fruits, nuts, and olive oil. This diet may be beneficial for those looking to improve heart health.
Ketogenic paleo: The ketogenic paleo diet combines the principles of the paleo diet with a very low-carb, high-fat ketogenic diet. It includes mostly meat, fish, vegetables, and healthy fats, while limiting carbohydrates and protein. The ketogenic paleo diet may be beneficial for those looking to lose weight or manage epilepsy.

Potential benefits

Here are some potential health benefits of following the paleo diet:

Weight loss: The paleo diet can lead to weight loss, which may improve overall health and reduce the risk of certain chronic diseases.
Improved blood sugar control: By eliminating processed and high-glycemic index foods, the paleo diet may improve blood sugar control and reduce the risk of developing type 2 diabetes.
Better gut health: The paleo diet emphasizes whole, unprocessed foods that are high in fiber, which can promote healthy digestion and improve gut health.
Increased nutrient intake: The paleo diet encourages the consumption of nutrient-dense foods like fruits, vegetables, and healthy fats, which can increase overall nutrient intake and improve overall health.
Reduced inflammation: The paleo diet emphasizes whole, unprocessed foods that are free from additives, preservatives, and other inflammatory ingredients, which may help to reduce inflammation in the body.
Improved heart health: The paleo diet emphasizes whole, unprocessed foods that are rich in healthy fats and lean protein, which may improve heart health by reducing the risk of high blood pressure, high cholesterol, and heart disease.

Weight loss

While the paleo diet has been shown to be effective in reducing weight, there is no evidence to suggest that it is superior to other diets that restrict calories.

Some small preliminary studies have indicated that following the paleo diet for several weeks can lead to weight loss ranging from 2.3 kg to 4.5 kg, depending on the group studied. In some cases, the weight loss was comparable to that achieved through a Mediterranean-style diet.

When compared to non-calorie restrictive diets, however, the paleo diet appears to be slightly more effective at reducing weight.

For example, research conducted on healthy women showed that following the paleo diet resulted in a 2 kg weight loss when compared to the Australian Guide to Healthy Living dietary pattern. This may be due to the fact that the paleo diet is typically lower in carbohydrates and higher in fat than other diets.

Potential risks

Here are some potential risks of following the paleo diet:

Nutrient deficiencies: Eliminating entire food groups like grains and dairy can lead to nutrient deficiencies if adequate substitutions are not made.
Increased saturated fat intake: While the paleo diet encourages the consumption of healthy fats, it can also result in an increase in saturated fat intake, which can increase the risk of heart disease.
High cost: The paleo diet emphasizes high-quality, organic, and grass-fed meats, which can be expensive and may not be accessible to everyone.
Risk of contamination: Eating raw or undercooked meats and eggs, which is common in the paleo diet, can increase the risk of foodborne illness.
Diet too restrictive: The paleo diet can be difficult to sustain in the long term due to its strict guidelines and limited food options, which can lead to feelings of restriction and ultimately result in a return to unhealthy eating habits.

Eating raw meat

Eating raw or undercooked meats and eggs is sometimes done on the paleo diet because it is believed that our ancestors consumed these foods in their natural, uncooked state. Proponents of the paleo diet argue that cooking food destroys nutrients and enzymes, which can reduce its nutritional value.

However, there are risks associated with eating raw or undercooked meats and eggs. Raw meat and eggs can contain harmful bacteria, such as Salmonella, E. coli, and Campylobacter, which can cause food poisoning.

Symptoms of food poisoning can range from mild to severe and can include nausea, vomiting, diarrhea, abdominal pain, and fever. In some cases, food poisoning can be life-threatening.

It is generally recommended that individuals with compromised immune systems, such as pregnant women, young children, and older adults, avoid consuming raw or undercooked meats and eggs altogether, regardless of the diet they decide to follow.

On the other hand, some proponents suggest that raw or lightly cooked meat may have higher nutrient content, particularly in terms of certain vitamins and minerals. Additionally, they argue that eating raw or undercooked meats can support the development of a healthy gut microbiome, which is important for overall health and wellbeing.

Overall, the cons of eating raw or undercooked meats and eggs generally outweigh the pros, especially when considering the risks associated with foodborne illness.

While there may be some weak potential benefits to eating raw or undercooked meats and eggs, such as increased nutrient content or support for a healthy gut microbiome, these benefits can often be obtained through other means far more safely and effectively, such as consuming a diverse range of whole, unprocessed foods and taking probiotic supplements.

Paleo diet plan

Foods to have

The paleo diet emphasizes whole, unprocessed foods that were available to our ancestors during this time period. Here are some foods that are typically allowed on a paleo diet:

Meat and fish: Grass-fed or pasture-raised meat, poultry, and wild-caught fish are staples of the paleo diet. This includes beef, pork, chicken, turkey, salmon, tuna, and other types of seafood.
Fruits: Fresh fruits like berries, apples, oranges, bananas, mangoes, and grapes are allowed on the paleo diet.
Vegetables: Non-starchy vegetables like broccoli, cauliflower, spinach, kale, carrots, tomatoes, peppers, and unprocessed potatoes or sweet potatoes are allowed on the paleo diet.
Nuts and seeds: Almonds, walnuts, cashews, pecans, pumpkin seeds, sunflower seeds, and chia seeds are examples of nuts and seeds that are allowed on the paleo diet.
Healthy fats: Avocado, coconut oil, olive oil, ghee, and grass-fed butter are healthy fats that are allowed on the paleo diet.
Eggs: Eggs are a good source of protein and healthy fats and are allowed on the paleo diet.
Herbs and spices: A variety of herbs and spices can be used to add flavor to meals, including basil, oregano, garlic, turmeric, and cinnamon.

Foods to avoid

Here are some foods that are typically avoided on a paleo diet:

Grains: This includes all types of grains, such as wheat, rice, corn, oats, and barley. Grains are avoided on the paleo diet because they were not consumed by Paleolithic humans.
Legumes: This includes beans, lentils, chickpeas, and peanuts. Legumes are avoided on the paleo diet because they contain anti-nutrients, such as lectins and phytic acid, which can interfere with nutrient absorption.
Dairy products: Milk, cheese, yogurt, and other dairy products are avoided on the paleo diet. Paleolithic humans did not consume dairy products, and some people may be intolerant to lactose or casein.
Processed foods: Processed foods, such as snack bars, chips, and candy, are avoided on the paleo diet. These foods often contain added sugars, refined grains, and other additives that are not part of a whole-foods diet.
Refined sugars: This includes table sugar, high-fructose corn syrup, and other sweeteners that are added to processed foods.
Vegetable oils: Highly processed vegetable oils, such as soybean oil, corn oil, and canola oil, are avoided on the paleo diet. These oils are high in omega-6 fatty acids, which can promote inflammation when consumed in excess.

Can I have coffee?

Coffee is generally considered to be acceptable on the paleo diet in moderation. Coffee is a natural beverage that has been consumed for centuries and can be a source of antioxidants and other beneficial compounds.

However, it’s important to be mindful of what you add to your coffee, as some additives may not be considered paleo-friendly.

When it comes to coffee, black coffee or coffee with a small amount of natural sweeteners like honey or maple syrup would be the most paleo-friendly options.

Cream or milk from grass-fed cows or goats may also be acceptable for some individuals, as it is a natural and minimally processed food. However, it’s important to note that dairy is not considered paleo-friendly by all practitioners, so this may vary based on individual preferences and beliefs.

Can I have alcohol?

Alcohol is generally not considered to be part of the paleo diet. However, if someone chooses to drink alcohol while following the paleo diet, there are some types that are generally considered to be more aligned with the principles of the diet than others. Here are a few options:

Dry wine: Dry wines are made from grapes and fermented without added sugars or flavorings, making them a more natural and paleo-friendly option. Red wine in particular is a good source of antioxidants and has been associated with potential health benefits when consumed in moderation.
Hard cider: Hard cider is made from fermented apples, which are a natural and whole food. However, it’s important to choose a brand that doesn’t contain added sugars or other additives.
Spirits: Some spirits like vodka, gin, and whiskey are distilled from natural ingredients and don’t contain added sugars or additives. However, they should still be consumed in moderation and not mixed with sugary mixers.

It’s important to keep in mind that even these more paleo-friendly options should still be consumed in moderation and ideally in conjunction with a healthy, nutrient-dense diet. Drinking alcohol regularly or in excess can have negative effects on health, and may also interfere with weight loss and other health goals.

Example 7-day diet plan

Here’s a sample 7-day meal plan that follows the paleo diet:

Day 1:

Breakfast: Scrambled eggs with spinach and cherry tomatoes, topped with avocado slices.
Lunch: Grilled chicken breast with roasted sweet potatoes and green beans.
Dinner: Baked salmon with a side of sautéed kale and roasted cauliflower.

Day 2:

Breakfast: Sweet potato hash with ground beef, diced onions, and peppers.
Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumber slices, and olive oil vinaigrette.
Dinner: Beef stir-fry with mixed vegetables (broccoli, mushrooms, peppers, onions) and cauliflower rice.

Day 3:

Breakfast: Apple cinnamon pancakes made with almond flour and topped with almond butter and sliced banana.
Lunch: Chicken salad with mixed greens, celery, carrots, and a balsamic vinaigrette dressing.
Dinner: Grilled pork chops with roasted Brussels sprouts and a side of mashed sweet potatoes.

Day 4:

Breakfast: Berry smoothie with almond milk, frozen berries, and a scoop of protein powder.
Lunch: Turkey lettuce wraps with diced tomatoes, avocado, and a cilantro lime dressing.
Dinner: Baked chicken thighs with roasted carrots and a side of spaghetti squash.

Day 5:

Breakfast: Vegetable omelet made with mushrooms, onions, bell peppers, and a side of sliced avocado.
Lunch: Beef chili with diced tomatoes, onions, and bell peppers.
Dinner: Grilled shrimp skewers with mixed vegetables (zucchini, yellow squash, onions) and a side of roasted sweet potatoes.

Day 6:

Breakfast: Breakfast burrito with scrambled eggs, diced sweet potatoes, salsa, and avocado wrapped in a lettuce leaf.
Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumber slices, and olive oil vinaigrette.
Dinner: Grilled steak with a side of roasted asparagus and a baked sweet potato.

Day 7:

Breakfast: Almond flour waffles with mixed berries and coconut cream.
Lunch: Chicken fajita bowl with mixed vegetables (bell peppers, onions) and cauliflower rice.
Dinner: Roasted turkey breast with sautéed zucchini and yellow squash.