The Paleo Diet: How It Works, What to Eat

The Paleo diet is designed to resemble what our hunter-gatherer ancestors ate thousands of years ago. 

 While it's impossible to know exactly what human ancestors ate in different parts of the world, researchers believe their diet consisted of whole foods. 

  By following a whole-food diet  and leading an active lifestyle, hunter-gatherers can have much lower rates of lifestyle-related diseases, such as obesity, diabetes, and diabetes. heart. 

 In fact, some studies show that this diet can lead to significant weight loss (not counting calories) and significant health improvements. 

 Anthropologists also believe that the paleo diet influences anatomical and physiological changes in humans, including an increase in brain size and a decrease in gastrointestinal tract size (Trusted Source 1). This article is a basic introduction to the paleo diet, providing a simple meal plan and other essential information.

A paleo diet meal plan

Paleolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived. 

  Some follow a low-carb diet with lots of animal foods, while others follow a high-carb diet with lots of plants (1). Some even eat insects, but fortunately, this delicacy is not included in the modern interpretation of the paleo diet.  

 The paleo diet includes meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, oils, and healthy fats (2). 

 Foods to avoid include processed foods, sugar, carbonated drinks, artificial sweeteners, and trans fats. Foods to limit include grains, most dairy products, and legumes (2). 

 However, it is important to treat the above as general guidelines, not something written in stone. You can tailor all of this to your  personal needs and preferences.

Foods to avoid on the paleo diet

The paleo diet discourages the consumption of certain foods, including: 

 

 Sugar and high-sugar corn syrup: soft drinks, fruit juices, table sugar, candy, cakes, ice cream, etc. 

 Grains: bread, pasta, wheat, cereals, spelt, rye, barley, etc. 

 Legumes: beans, lentils and  more 

 Dairy: most dairy, especially low-fat milk (some versions of paleo  include whole milk like butter and cheese) 

 Certain vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others 

 Artificial sweeteners: aspartame, sucralose, cyclamate, saccharin, acesulfame potassium (use natural sweeteners instead) 

 Highly processed foods: anything labeled "diet" or "low-fat" or containing a lot of additives, including artificial meal substitutes 

 A simple guideline for the paleo diet is that if it looks like it was made in a factory, don't eat it. 

 

 If you want to avoid these ingredients, you need to read the ingredient lists and nutrition facts labels, even on foods that are labeled "health foods".

Foods to eat on the paleo diet

There are many whole, unprocessed foods you can eat on the paleo diet. This includes: 

 

 Meat: beef, lamb, chicken, turkey, pork and others 

 Fish and Seafood: Salmon, Salmon, Cod, Shrimp, Shellfish, etc. (choose wild fish if you can) 

 Eggs: can be free-range, pasture-raised or omega-3 rich eggs 

 Vegetables: broccoli, kale, peppers, onions, carrots, tomatoes, etc. Fruit: apple, banana, orange, pear, avocado, strawberry, blueberry, etc. Root vegetables: potatoes, sweet potatoes, yams, radishes… Nuts: almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds… 

 Healthy fats and oils: extra virgin olive oil, avocado oil and others 

 Salt and spices: sea salt, garlic, turmeric, rosemary, etc.  Many people prefer to choose grass-fed meat, pasture-raised eggs, and organic produce while following a paleo diet. However, this is not required.

Modified paleo diets

Over the past few years, the paleo community has grown a lot. 

 

 There are  several different versions of the paleo diet today. Some of them allow some more modern foods, such as grass-fed butter and gluten-free grains like rice. 

 

 Today, many people see paleo as a role model to base their diet on, not necessarily a strict set of rules  you have to follow.

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