The Paleo diet, also known as the Caveman diet, the Stone Age diet, and the Palaeolithic diet, is one of thediets that have gained popularity in recent years.
Developed by Dr. Loren Cordain, a professor of health and exercise science at Colorado University, in 2002, who published a book by the name of Paleo Diet in that year. This diet follows the principle of eating what our ancient ancestors ate, which is whole, unprocessed foods.
In this article, we take a thorough look into the Paleo diet. What is it? What are the benefits and risks? And how do you plan it? Let's find out the answers to all of those questions and more.
What is the Paleo Diet?
The Paleo diet relies on what the hunter-gatherers sate millions of years ago, which was whole food. So, the Paleo diet excludes any processed food, whether it's meat or plant-based; it also excludes all frozen and canned food. Anything that has become popular and widespread because of agriculture is excluded from the Paleo diet.
It's noteworthy to say that there are some misconceptions regarding the Paleo diet. What I mean is that the Paleo diet supposedly represents what people ate during the Paleolithic era, but that was a long time ago, and we can't accurately say this is what our ancestors ate during that period. Also, there cannot be one diet for an era because diets vary according to climate and geographical regions.
List of foods allowed on a Paleo diet
Here's a list of foods that are Paleo-friendly:
Meat: beef, lamb, rabbit, sheep, etc.
Poultry: chicken, turkey, duck, quail, and goose.
Fish and seafood: salmon, sardines, mackerel, anchovy, tilapia, crab, lobster, etc.
Healthy Fats: Avocados, avocado oil, coconut oil, butter, coconut oil, etc.
Eggs.
Vegetables: Tomatoes, Okra, Onions, etc.
Fruits.
Nuts and seeds.
Mushrooms.
Fresh and dried herbs.
Spices.
List of foods that's not allowed in the Paleo diet, according to the Paleo website:
Grains: rye, barley, wheat, corn, brown rice, etc.
Legumes: lentils, soybeans, pinto beans, kidney beans, peanuts, chickpeas, etc.
Products that contain sugar: soft drinks, fruit juices, baked goods, cane sugar, high-fructose corn syrup.
Seed oils: sesame seed oil, peanut oil, cottonseed oil, canola oil, fenugreek seed oil, and black seed oil.
Processed foods.
Diary: milk, cheese, etc.
Check the description of the food when you go shopping; even food that is labeled healthy can be considered not Paleo-friendly.
The Benefits of the Paleo Diet:
The advocates of the Paleo diet claim that it has the following benefits:
Balances blood glucose levels.
It reduces hunger and make you feel full for a longer duration.
Improves your sleep.
It gives you more energy.
Detoxify your body.
Easy weight loss.
The Paleo diet does not require counting calories; you can eat till you feel full as long as you eat from the list of Paleo-friendly food.
8. Reduces acne.
For better results it's preferable to combine the paleo diet with exercise like running, walking, or resistance training. But, I must emphasizes that you should consulting an expert first.
Drawbacks and risks of the Paleo Diet:
We can't talk about the acclaimed benefits without mentioning the drawbacks and risks that might accompany following a Paleo diet. Those are:
The Paleo diet limits or restricts the intake of grains and legumes, which contain a lot of nutrients.
It also restricts the intake of milk and dairy, which are rich sources of calcium and other minerals.
Legumes are the main source of proteins for vegetarians, which means that this diet is not for them.
The foods that the Paleo diet endorses contain things like fresh meat and fish, which can be somewhat costly.
Lack of long-term research: all the studies that have been done on the Paleo diet are short-term studies. And although those studies show good signs in the short term, there could be health risks in the long term.
6. The Paleo diet is hard to maintain for a long duration, and one thing that matters when you are following a diet is consistency.
Who is This Diet for?
There are some people who might find the Paleo diet particularly attractive because they benefit directly from it. People who benefit from the Paleo diet are:
People who are searching for a fast way to lose weight.
People who have gluten sensitivity or lactose intolerance might like this diet more than other diets.
Diabetic and pre-diabetic patients: since this diet emphasizes low-glycemic foods, it might help diabetic patients stabilize their blood glucose levels.
Those looking to improve their health by avoiding processed food and sugar.
Who Should Avoid This Diet?
While this diet might be beneficial and appealing to certain individuals, some people are advised to avoid it. Those are:
People with Kidney Problems: The high level of proteins in the Paleo diet might pose a strain on the kidneys; this is problematic for those with kidney diseases.
People with Nutritional Deficiencies: The Paleo diet limits the intake of milk, grains, and legumes, which contain a lot of nutrients, so if you are someone who already has deficiencies, this diet is not for you. You can consider taking a dietary supplement to compensate for the loss, but taking nutrients from food and supplements is not the same.
Avoid the Paleo diet if you are pregnant or breastfeeding because you will need all the calcium and vitamin D that you can get.
The Paleo Diet Levels:
The Paleo diet is not so strict as to not be modified at all. Like any other diet, the Paleo diet can be a cornerstone on which you build your diet the way that works better for you, but by all means, it's not something that you need to follow strictly as it is. Here are the levels of the Paleo diet:
80/20 Paleo: this level is for beginners. As the ratio states, 80 percent of the time you can be flexible and eat as you like, and 20% of the time you will eat only Paleo diet food.
Modified Paleo: this is more strict; you increase the percentage of Paleo diet foods, but you still allow yourself some flexibility.
Strict Paleo: Here, you limit what you eat to Paleo food only. Anything else is completely restricted.
The Paleo Diet 7-Day Meal Plan
This plan is for a strict Paleo diet; it's meant to help you and assist you in choosing what to do if you want to follow the Paleo diet at any level. You can change on it and personalize it to suit you better.
Day 1
Breakfast: scrambled eggs with spinach, tomatoes, and mushrooms cooked in coconut oil with a fresh fruit on the side (e.g., berries).
Lunch: grilled chicken salad with mixed greens, avocado, cherry tomatoes, cucumber, and olive oil dressing.
Snack: apple slices with almond butter.
Dinner: baked salmon with lemon and steamed broccoli and roasted sweet potatoes.
Day 2
Breakfast: Paleo smoothie with coconut milk, spinach, berries, and a scoop of collagen protein.
Lunch: lettuce wrap with turkey, avocado, tomato, and homemade mayo.
Snack: Carrot sticks with guacamole.
Dinner: Beef stir-fry with mixed vegetables (bell peppers, broccoli, snap peas) cooked in coconut oil.
Day 3
Breakfast: Omelet with bell peppers, onions, and spinach with a fresh fruit (e.g., an orange).
Lunch: Tuna salad made with avocado, celery, red onion, and homemade mayo, served on a bed of lettuce.
Snack: a handful of mixed nuts.
Dinner: Roast chicken with a side of roasted Brussels sprouts and butternut squash.
Day 4
Breakfast: Chia pudding made with coconut milk, chia seeds, and topped with fresh berries.
Lunch: Shrimp salad with mixed greens, avocado, cucumber, and a lemon vinaigrette.
Snack: Sliced bell peppers with homemade hummus.
Dinner: sheep chops with sauteed green beans and cauliflower mash.
Day 5
Breakfast: sweet potato hash with eggs and grilled meat.
Lunch: Zucchini noodles (zoodles) with marinara sauce and ground beef.
Snack: fresh fruit (e.g., apple).
Dinner: Grilled steak with a side of asparagus and roasted carrots.
Day 6
Breakfast: pancakes made with almond flour, topped with fresh berries and a drizzle of almond butter.
Lunch: Cobb salad with chicken, bacon, hard-boiled eggs, avocado, tomatoes, and olive oil dressing.
Snack: Trail mix with nuts, seeds, and unsweetened dried fruit.
Dinner: Baked cod with lemon and herbs alongside sauteed spinach and roasted sweet potato wedges.
Day 7
Breakfast: Smoothie bowl with coconut milk, spinach, banana, and topped with coconut flakes and nuts.
Lunch: grilled chicken and vegetable skewers with a side salad.
Snack: Celery sticks with almond butter.
Dinner: Lamb chops with roasted root vegetables (carrots, parsnips, and beets) and a side of mixed greens.
Like I said, feel free to adjust the portions or the ingredients to your liking. Also, you can use the list of Paleo-friendly foods above for reference when you are shopping.
Recipes for The Paleo Diet
As a bonus, I will share with you three easy-to-make Paleo recipes.
1. Grilled Lemon Herb Chicken
Ingredients:
4 boneless, skinless chicken breasts
1/4 cup olive oil
Juice of 2 lemons
3 cloves garlic, minced
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh thyme, chopped
Salt and pepper to taste
Instructions:
1. In a bowl, mix olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper.
2. Put the chicken breasts in a plastic bag or a flat plate. Pour the mixture over the chicken and seal the bag or cover the dish. Marinate in the refrigerator for at least 30 minutes, preferably 2-4 hours; you want the taste of all those fragrant herbs and spices to sink into the breasts.
3. Preheat the grill to medium to high heat. Then grill the chicken for 6-7 minutes per side, or until it's fully cooked and no longer pink in the center.
4. Serve it with a side of grilled vegetables or a fresh salad.
2. Sweet Potato and Kale Hash
Ingredients:
2 large sweet potatoes, peeled and diced
1 tablespoon of coconut oil
1 small onion, diced
1 bell pepper, diced
3 cloves garlic, minced
2 cups kale, chopped
1 teaspoon paprika
Salt and pepper to taste
Optional: 4 eggs
Instructions:
1. Heat the coconut oil in a large pot. Add the sweet potatoes and cook them while stirring occasionally for about 10 minutes or until they begin to soften.
2. Add the onion and bell pepper, and cook for another 5 minutes until they are softened.
3. Add garlic, kale, paprika, salt, and pepper. Cook while stirring frequently until the kale is wilted and the sweet potatoes are tender.
4. If you wish, make four small wells in the hash and crack an egg into each well. Cover the frying pan and cook untit the eggs are ready.
5. Serve hot.
3. Zucchini Noodles with Pesto
Ingredients:
4 medium zucchinis, spiralized
1 cup of fresh basil leaves
1/2 cup pine nuts or walnuts
2 cloves of garlic
1/4 cup olive oil
Juice of 1 lemon
Salt and pepper to taste
Optional: Cherry tomatoes, halved
Instructions:
1. To make the pesto, combine basil leaves, pine nuts or walnuts, garlic, olive oil, lemon juice, salt, and pepper in a food processor. Mix them up until you get a smooth mixture.
2. Heat a large skillet over medium heat. Add the spiralized zucchini noodles and cook for 2-3 minutes until they are just tender.
3. Remove the skillet from heat and toss the zucchini noodles with the pesto until well coated. Add the cherry tomatoes if you want.
4. Serve immediately.
For more recipes, you can check the Paleo diet website; they have a lot of recipes that you can try.
For studies about the Paleo diet, check the links below:
FAQ:
1. What are the benefits of the Paleo diet?
The benefits of the Paleo diet are significant weight loss because of lower carbs, increased satiety, increased insulin sensitivity, and reduced blood sugar levels. Its advocates also claim that the Paleo diet helps you sleep and increases your energy.
2. Are there any risks to the Paleo diet?
You might experience some nutritional deficiencies, and it might also be risky for people with some chronic diseases like kidney disease.
3. Can I drink coffee or tea if I'm on a Paleo diet?
Yes, you can. The Paleo diet allows for coffee and tea, especially herbal tea, like green tea and morrocan mint tea, but without sugar.
4. Can I follow the Paleo diet if I'm vegetarian?
Sorry, but if you are a vegetarian, then this diet is not for you.
5. How do I know if the food is Paleo-friendly or not?
Look for whole, unprocessed foods that don't contain any artificial sweeteners or sugar.
6. Can I eat rice when I'm on a Paleo diet?
Rice is a grain, so it's not considered Paleo-friendly; however, if you are on a modified Paleo diet, then you can add rice occasionally.
7. Is the Paleo diet efficient for weight loss?
Yes, the Paleo diet is effective for weight loss on a short term.
Takeaway
The Paleo diet focuses on unprocessed foods that our ancient ancestors ate.
You don't have to follow the Paleo diet strictly, at least not from the beginning; you can take it step by step and add Paleo food to your diet bit by bit.
The Paleo diet can result in significant weight loss in the beginning that's most likely to be water loss.
There are no long-term studies on the effects of the Paleo diet, and hence it's difficult to assess its safety in the long term.
Remember, if a diet works for someone, that doesn't mean it will work for you. Before you start any diet, you need to consult your doctor because there might be diets out there that might affect your health negatively. Also, before starting any diet, it's better to talk to a dietitian; they know better about this and can help you decide which diet works best for you, as well as help you plan your meals and give you expert advice.