wholewomanhealth

Eat like your ancestors to shed those extra pounds and live a healthy life!

Going back to nature has always proved to be an effective solution for several ailments and that is exactly what the paleo diet can help with. It became popular in the 21st century and offers a peek into the eating patterns of our ancestors during the Paleolithic age. From whole foods to meat to vegetables and nuts, these foods can help improve your overall health and well-being. This article explores the benefits and the potential risks of following the paleo diet. Keep reading to discover how to create a well-rounded meal plan that nourishes your body while delighting your taste buds.

At A Glance: Paleo Diet

Principle: Consuming whole foods and limiting grains, legumes, and dairy products.
Purpose: To lose weight and manage blood pressure and cholesterol levels.
Who It Is For: Individuals who want to lose weight
Duration: Short-term
Who Should Avoid: Pregnant and breastfeeding women and those with eating disorders.
Cons: May cause vitamin and calcium deficiencies.

What Is The Paleo Diet?

The paleo diet, also known as the caveman diet or Stone Age diet, focuses on consuming foods that may have been available during the Paleolithic age. This includes whole foods they could hunt and gather, such as fish, lean meats, fruits, vegetables, nuts, and seeds.

The proponents of this diet believe that these foods may help prevent health issues like diabetes, heart disease, and obesity. It also eliminates grains, dairy, and legumes as it is believed that the human body is not fully evolved to process these foods, resulting in health issues.

Trivia

The paleo diet was popularized by Loren Cordain, a health scientist with a Ph.D. in physical education. He trademarked the words “The Paleo Diet” and wrote a 2001 book of the same title.

However, not everyone follows the diet in a very strict manner. It can be adjusted as per the individual’s requirements. Scroll down to learn about the different types of the diet.

Types Of Paleo Diet

Some people customize their diet plan as per their health goals. There are modified versions of the diet that may not be as strict as the original paleo diet. These include:

Primal Paleo Diet: This diet includes white rice, dark chocolate, fermented dairy products, raw honey, and maple syrup, as well as certain alcoholic drinks.

Normal Paleo Diet: This diet allows dark chocolate, ghee, butter, raw honey, maple syrup, and wine.

Autoimmune Paleo Diet: This is an elimination diet that involves removing foods from your diet one by one to identify the ones causing symptoms related to autoimmune diseases.

Though the diet can be adjusted as per your needs, it improves your health in various ways. Take a look.

Benefits Of The Paleo Diet

May Aid In Weight Loss

A meta-analysis found that the paleo diet may help reduce weight, BMI, and waist circumference . Though it is considered a fad diet, it may help in weight loss because of decreased caloric intake .

May Help Treat Diabetes

The reduced intake of saturated fatty acidsi and carbohydrates and higher intake of protein, monounsaturated and polyunsaturated fatty acids may help improve glycemic controli and reduce postprandial hyperglycemiai . A study found that short-term adherence to this diet may increase insulin sensitivityi and improve lipid profilesi .

May Help Reduce Blood Pressure

Studies suggest that the paleo diet may help lower both systolic and diastolic blood pressurei due to the reduced sodium intake and weight loss . This may help improve several cardiovascular risk factors in people with metabolic syndromei .

May Help Improve Cholesterol Levels

Studies show that consuming a grain-free diet can lower total cholesterol, LDL-cholesteroli , and triglyceridei levels . However, the exact mechanism behind this is yet to be studied. Therefore, following this diet may help manage high cholesterol levels and reduce the risk of heart issues.

This diet helps improve your health in various ways but to avail its benefits, scroll down to the next section for the foods to eat and exclude from this diet.

Foods To Eat On The Paleo Diet

Fruits: Apples, plums, peaches, bananas, grapes, citrus fruits, melons, and berries.
Vegetables: Cauliflower, spinach, cabbage, butter squash, sweet potatoes, broccoli, Brussel sprouts, and turnips.
Meat And Seafood: Chicken, beef, salmon, tuna, pork, bacon, cod, and turkey.
Eggs: Free-range, pastured, or omega-3 enriched eggs.
Nuts And Seeds: Chia seeds, flax seeds, sunflower seeds, pumpkin seeds, almonds, pine nuts, pistachios, pecans, hazelnuts, Brazil nuts, macadamia nuts, and walnuts.
Healthy Oils And Fats: Olive oil, walnut oil, coconut oil, flaxseed oil, macadamia oil, and avocado oil.

While these are the various foods you can eat on this diet, it is also important to know the foods you should avoid. Take a look.

Foods To Avoid On The Paleo Diet

Grains: Wheat, rye, barley, cereal, bread, and pasta.
Legumes: Beans, lentils, soy flour, peanuts, peas, tofu, and soy milk.
Dairy: All dairy products, including low-fat milk.
Refined Or Added Sugar: Soft drinks, fruit juices, table sugar, candy, pastries, and ice cream.
Vegetables: Starchy vegetables like corn, jicama, and white potatoes.
Vegetable Oils: Soybean oil, safflower oil, grapeseed oil, sunflower oil, cottonseed oil, and corn oil.
Highly Processed Foods: Chips, cookies, everything labeled “low fat, or with many additives, including artificial meal replacements.

Now that you know about the various foods to include and avoid, scroll down to a sample meal plan to help you get started.

Paleo Diet Meal Plan

Here is a sample meal plan to help you get started:

Paleo Diet 7-Day Meal Plan

DAYS	BREAKFAST	LUNCH	DINNER	SNACK
Day 1	Scrambled eggs made 3 large eggs	1 bowl of chicken salad with olive oil dressing and a handful of nuts.	3 ounces of strips of grilled steak with a bowl of spinach salad topped with sunflower seeds	A handful of almond slices and mixed berries.
Day 2	1 banana, avocado, kale, and apple smoothie made with almond milk.	1 cup of chicken salad and 1 cup of grapes.	6 ounces of baked salmon with 6 steamed asparagus spears.	A few slices of citrus fruit along with 1 cup of herbal tea.
Day 3	1 serving of pancakes.	1 bowl of mixed salad with tuna, pumpkin seeds, olive oil, and boiled eggs.	4 ounces of beef stir-fry cooked in 2 tablespoons coconut oil.	1 glass of warm almond milk with 1 ounce of cashews.
Day 4	3 bacon slices with scrambled eggs made from 3 eggs and 1 orange.	2 servings of chicken and vegetable soup with 15 grain-free crackers	4 ounces of fried pork with steamed kale, broccoli, and spinach.	3 ounces of beef jerky
Day 5	3 hard-boiled eggs with 1 cup of sliced carrots	2 cups of mixed salad greens	4 ounces of stir-fried ground beef with vegetables and berries.	A handful of walnuts and mixed berries.
Day 6	1 glass of smoothie made with spinach, mixed berries, and coconut milk.	4 ounces of baked salmon with 1 cup of roasted butternut squash in 1 tablespoon of and olive oil six roasted asparagus spears	2 servings of mixed vegetable and chicken soup with turmeric.	A handful of roasted pumpkin seeds and almonds with 1 cup of herbal tea
Day 7	1 cup of roasted sweet potatoes with apple slices and cinnamon.	1 bowl of mixed salad with turkey, seeds, avocado, and olive oil.	4 ounces of grilled lamb with roasted Brussels sprouts and spaghetti squash.	1 cup of herbal tea with a handful of mixed berries and walnuts.

Quick Tip

Flavor the nuts and seeds with spices like garlic powder and cumin to make them tastier and satisfy your salt cravings.

This sample meal plan can be of great help to beginners as well as people looking to lose weight. You may also customize the diet based on your food preferences and goals. If you do not feel like following a strict diet, you may also choose alternatives like the keto diet. While paleo and keto are interchangeably used, they are not the same. Read on to learn about the fundamental differences between the two.

Paleo Diet Vs. Keto Diet

The paleo diet and keto diet share some similarities as both promote the consumption of whole, unprocessed foods. However, they differ in the following ways.

PALEO DIET	KETO DIET
Allows natural, grass-fed, and unprocessed meat. Allows raw honey, maple syrup, date sugar, and coconut sugar. Allows starchy vegetables in moderation. Allows fruits and high-sugar fruits to be consumed in moderation. Does not allow dairy products.	Allows any meat that does not contain added sugar or carbohydrates. Allows some artificial sweeteners, such as stevia and sucralose. Does not allow starchy vegetables. Allows only lower-sugar fruits. Allows sugar-free dairy.

While the two diets differ in many ways, both aid in weight loss and improve your overall health. However, it is important to learn about its potential risks before starting it. Scroll down to know more.

Risks Of The Paleo Diet

The diet restricts several foods such as grains and starchy vegetables that are good sources of fiber and other nutrients. This may cause nutrient deficiencies.
The elimination of dairy products may result in calcium and vitamin D deficiencies. This may result in decreased bone density and increase the risk of osteoporosisi , especially during menopause .
The diet is not sustainable for long-term adherence. Consult your physician or registered dietitian if you want to do the Paleo diet, especially for those with heart, kidney, liver, or pancreatic disease.

The paleo diet promotes the consumption of whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds. It may aid in weight loss, improve blood sugar control, and reduce blood pressure levels. However, long-term adherence of this restrictive diet may cause nutrient deficiencies. So, you may either fully adopt its principles into your existing diet or tailor it according to your individual health goals and needs. Also, consult a registered dietitian for guidance, especially if you have underlying health conditions.