The Paleo Diet: Your Complete How-To Guide |

Food is one of the most important things for us to survive. We can’t live without it, and what we eat is always important. That’s why I have decided to write this article about The Paleo Diet, to provide you with information about this diet. The main aim of the Paleo diet is to get rid of all the bad foods from your life, and get only the best and only the healthiest foods.

These days, the Paleo diet is all the rage among health-conscious individuals. But what exactly is the Paleo diet, and is it right for you? A Paleo diet is basically a diet that focuses on eating the foods that our bodies are best adapted to—namely, the foods that were available during the Paleolithic era, or the age of hunter-gatherers. The diet, which can be traced back to the 1920s, works on the principle that our bodies are genetically predisposed to eating foods from that era.

The Paleo diet is perhaps the most talked about diet in the past few years that is based on how our bodies are designed to eat in nature. The Paleo diet was originally developed by a paleo dietician and doctor named Loren Cordain to help people who have health problems such as osteoporosis. Essentially, the Paleo diet limits the consumption of foods that are high in animal fat, dairy, processed foods and refined grains. The aim of Paleo diet is to help people have a healthier lifestyle by avoiding the modern food that is loaded with processed food and sugars. The Paleo diet is not only popular because it is healthy, but because it helps people reduce their weight and feel stronger.. Read more about paleo diet 7-day meal plan and let us know what you think.

The Fundamentals | Research | Benefits | Drawbacks | How to Coach It | Food List

The Paleo Diet, which gained popularity in the 1970s, encourages people to consume foods that prehistoric humans are believed to have eaten hundreds of thousands of years ago, before modern agriculture. Consider what humans might readily collect or club to death: roots, seeds, fruits, fish, game, and other tidbits.

What are the advantages of following this diet? What are the dangers? Is it suitable for you?

These are the answers you’ll find in this article.

That way, you’ll be able to optimize the diet’s advantages while reducing its drawbacks. (And sure, they all have stumbling blocks.)

Keep reading if you or your customers want to try Paleo but aren’t sure where to begin. You’ll discover:

Basics of the Paleo Diet

The Paleo diet, also known as the Paleolithic diet, Primal diet, and Ancestral diet, is founded on two main principles.

Idea #1: Humans have evolved to consume certain foods.

Paleo advocates believe that our old human genetic code does not correspond to our contemporary food and lifestyle.

Humans ate what they hunted (meat, fish) or collected until approximately 10,000 years ago (fruit, vegetables, roots, tubers, nuts, seeds, eggs, honey).

The world as a whole then found out agriculture. The Paleolithic era gave way to the Neolithic period. Planting and farming supplied us with a regular and reasonably dependable food source, which modern civilization would not have been possible without.

Fun fact: The 10,000-year span since the Neolithic era began accounts for less than 1% of the total time humans have lived on the planet.

Idea #2: To remain healthy, strong, and fit—and prevent modern-day chronic diseases—we must eat as our forefathers did.

Paleo advocates believe that eating like our forefathers would enhance our health and happiness.

In addition, the Paleo diet assumes the following evolutionary assumptions:

• Hunter-gatherers of the Paleolithic era were strong and healthy. They would have lived approximately as long as we do today if they hadn’t died early from accidents or infectious illnesses.
• Paleolithic hunter-gatherers were sicker, shorter, and spindlier when they transitioned to Neolithic agriculture.
• Modern hunter-gatherers are healthy, and when they convert to a modern diet, their health deteriorates.

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The Truth About the Paleo Diet

As a result, you may have observed that the two key concepts were ascribed to “Paleo enthusiasts.”

And the wording was chosen with care.

Because there are flaws in both concepts.

Hunter-gatherers were hardly perfect health models.

To begin with, they were infected with a variety of parasites. They were also susceptible to a wide range of infectious illnesses.

Furthermore, a research published in The Lancet examined 137 mummies from cultures all across the globe, including Egypt, Peru, the American Southwest, and the Aleutian Islands, to look for evidence of artery hardening (a condition known as atherosclerosis).

They found atherosclerosis in 47 of 137 mummies from all four geographic areas, regardless of whether the individuals were farmers, hunter-gatherers, peasants, or social elite.

What makes a difference? It wasn’t the diet that was the problem, but rather the fact that I was getting older. Mummies who died beyond the age of 40 had hardening in numerous arteries, while mummies who died at an earlier age did not. 1,2

There wasn’t just one Paleo diet, but a variety of them.

Our forefathers and mothers lived in a variety of settings and ate a variety of foods.

And several of them did eat items that are often avoided on the Paleo diet.

Like grains, for example.

Cereals, for example.

Beans, for example.

According to study published in the Proceedings of the National Academy of Sciences, ancient people may have been consuming grains and cereals before the Paleolithic period even began—up to three or perhaps four million years ago. 3 Not only did our Paleolithic forefathers consume beans, but they were a significant component of their diet, according to numerous studies. 4-6

To put it another way, the notion that Paleolithic people never ate grains, cereals, or beans seems to be exaggerated.

Our modern fruits and vegetables are not the same as those consumed by our forefathers.

Early fruits and vegetables were bitter, smaller, more difficult to gather, and sometimes poisonous.

We’ve developed plants with the most desirable and appealing characteristics throughout time, such as the largest fruits, loveliest hues, tastiest meat, fewest natural toxins, and highest yields. We’ve also diversified plant kinds by generating new variations from a few ancestral varieties, such as hundreds of potato cultivars or tomato cultivars.

Farmers, for example, have bred Brassica oleracea (commonly known as wild mustard) into plants with larger leaves, thicker stalks, and larger buds over many years. This gave rise to the Brassica family of vegetables, which includes cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, and kohlrabi.

These veggies seem to be very diverse, yet they all come from the same plant species.

The vast majority of contemporary animal feeds are not the same.

Wild game meat, such as bison or deer, is not the same as beef (even if it is grass-fed). Wild game is leaner and has less fat in its flesh than farmed animals since they roam around a lot more. 7

This does not imply that contemporary product or meat is always worse or better. It’s simply not like anything else accessible in Paleolithic times.

As a result, the argument that we should eat a diet high in vegetables, fruits, and meats because we’ve evolved to do so seems dubious. Food as we know it now did not exist in Paleolithic times.

Paleo proponents’ evolutionary arguments don’t hold up no matter how you slice it.

However, this does not imply that the diet is unhealthy.

Maybe it’s beneficial for entirely other reasons than they claim.

(See The Paleo Problem for a more in-depth look at the science.)

Pros of the Paleo Diet

Despite our reservations about Paleo’s historical foundations, the diet is likely to get more things right than wrong.

Whole foods are emphasized in Paleo diet.

This is a huge step up from the typical Western diet. Grain-based sweets (cake, cookies), yeast breads, poultry-based meals (and no, that doesn’t mean grilled chicken salad), sweetened beverages, pizza, and alcoholic drinks are the top six calorie sources in the American diet today.

Those aren’t ancestral foods, nor are they foods that promote good health when eaten in large quantities. As a result, when advocates of the Paleo diet say that our contemporary Western diet is unhealthy for us, they are completely right.

Paleo-style diet has shown to be very helpful in the treatment of a variety of chronic illnesses.

The Paleo diet has been shown in many trials to assist with blood pressure, glucose tolerance, inflammation, thyroid levels, and blood lipids. 8-11

Paleo will almost certainly make you feel fulfilled.

The Paleo diet may be more calorie-satisfying than other eating patterns. 12,13

Why? Paleo promotes the intake of veggies and meat, two dietary categories that help to curb appetite and boost post-meal satiety.

Vegetables have a lower calorie content than other foods. Meat has a lot of protein, which aids in the production of appetite-controlling hormones.

Cons of the Paleo Diet

Consistent compliance and nutritional insufficiency are two major hazards of any restricted diets, including Paleo.

Let’s begin with compliance.

Paleo may be difficult to stick to.

In the near run, restrictive diets like Paleo may be simpler since there are fewer choices to make. It’s easy—just consume the things that the plan recommends. Don’t consume the things that the diet forbids you from eating.

There’s no need to think. There will be no measurement.

But what about in the long run? It’s more difficult since hardly everyone in your life is Paleo.

Paleo meals aren’t available at every restaurant.

Furthermore, some of the items on your “don’t eat” list may be meals that you like.

As though it were freshly made bread.

Like the majority of sweets.

Pumpkin lattes, for example.

This is why many individuals find rigidly adhering to a list of “good” and “bad” or “allowed” and “not permitted” meals difficult. It’s less successful in the long run since it reduces our consistency. (Learn more about the issue of classifying foods as “good” or “bad.”)

As a result, it’s understandable that individuals struggle to stick to a Paleo diet over time.

Only 35% of Paleo dieters stayed on the diet for a full year in a study of 250 individuals, compared to 57 percent of Mediterranean dieters and 54 percent of those who attempted intermittent fasting. Paleo dieters lost less weight than those who tried the other two diets. 14

Dietary restrictions increase the risk of deficiency.

When you eliminate foods or food categories from your diet, you must work harder to replace what you lose. Getting the nutrition you need requires more work.

You’ll have to work harder to obtain enough of these nutrients if you’re following the Paleo diet:

Calcium: Dairy is a good source of calcium that is easily absorbed. Our bodies absorb 97 percent of the calcium from cheese, yogurt, and milk, but considerably less from non-dairy sources, as seen in the graph below. 15

Make sure you consume at least a handful of dark leafy greens (collards, kale, bok choy) every day to get adequate calcium on the Paleo diet.

Riboflavin and Thiamin: These B vitamins are abundant in cereals, grains, beans, and milk, all of which are Paleo-approved foods. Consume lots of green vegetables, salmon, mussels, and eggs to ensure you’re receiving enough. 16

Carbohydrate: If you exercise often, you may find it difficult to consume enough carbohydrate on a Paleo diet. If you often exercise vigorously, the modified Paleo diet (see next section) may be a better choice.

Fiber: Early humans consumed a significant amount of fiber, up to 100 grams per day. 17 Many health groups suggest 25 to 35 grams of fiber per day, but most individuals eat half that amount, even if they aren’t following the Paleo diet and avoiding fiber-rich beans, legumes, and grains.

Consume high-fiber produce many times a day to compensate for the fiber lost from such meals. Beets, apples, figs, berries, spinach, okra, Brussels sprouts, pears, and avocados are all good choices. Below are the “Top Paleo-Approved High-Fiber Foods.”

Paleo’s Favorite High-Fiber Foods

Food	Fiber That Is Soluble (g)	Fiber that is not soluble (g)	Fiber in total (g)
Avocado (Avocado) (medium, California)	3	6	9
Guava is a fruit that comes from the (1 cup raw)	2	7	9
Strawberries (1 cup)	7	1	8
Squash Hubbard (1 cup cooked)	4	3	7
Jicama is a kind of jicama (1 cup raw)	3	3	6
Brussels sprouts (Brussels sprouts) (1 cup, cooked)	2	3	5
a pear (1 medium)	2.5	3	5.5
Broccoli, cauliflower, and kohlrabi are examples of vegetables (1 cup cooked)	3	2	5
Greens such as turnip, mustard, or collards (1 cup cooked)	2	3	5
Cabbage is a vegetable that comes from the cabbage family (1 cup cooked)	2	2	4
Apple Inc. (1 medium)	1	3	4

This is where the Modified Paleo Diet comes in.

The Paleo diet has developed to incorporate modest quantities of carbohydrate (particularly sweet potatoes, but also white potatoes and white rice), as well as some dark chocolate, red wine, non-grain spirits (such as tequila), and limited amounts of grass-fed dairy, due to the problems we just discussed.

These improvements not only make living more enjoyable, but they also make social settings much simpler to manage.

They also make eating healthily more appealing and feasible.

In the end, moderation, rationality, and your own tastes take precedence over any particular meal list.

How to Paleo Coach Someone

Maybe you’re a Paleo aficionado.

Or maybe you don’t think it exists at all.

Alternatively, you might be agnostic about the entire affair.

Whatever camp you choose to pitch your tent, keep in mind that your client’s desires come first.

Rather of spending a lot of emotional energy pondering how to persuade your customer to become Paleo (or not), focus on how you can assist them practice Paleo—or any other diet—better.

Here are some discussion starters and suggestions for scenarios that are likely to arise. (These questions may also be used on oneself.)

The scenario: You’ve spotted a spaghetti meal here and a cookie there in your client’s food record.

As the weeks pass, you’ll notice an increasing number of non-Paleo meals.

Bring it up in a nonjudgmental and welcoming manner. You might say:

“Hey, based on your meal records, it doesn’t seem like you’re still completely Paleo. That’s just OK. But I’m curious whether this is something you’d want to do again.”

The scenario: Your customer says, “I really want to go Paleo, but I’m having trouble.” I don’t believe I’ll be able to keep up.”

Investigate why your customer is having difficulties. You might say:

“All right, so what does it imply to you? What does it mean to be in a state of struggle? Which portions are the most difficult for you? When will it be more convenient for you?”

You may work together to develop ways to assist your client overcome barriers based on what your client discloses.

The scenario: “I know I should go back to it,” your customer says. This is something I really need to do for my health. That is something I am aware of. But. I’m not sure. “I’m really stuck.”

The term “should” implies that although your customer may appreciate the concept of Paleo, he or she may not want to follow it. To go further, consider the following questions:

“So, what motivates you to do this?” Could you elaborate on that? Why do you think this diet would help you achieve your objectives?”

Your client’s response may indicate that sticking to a rigorous diet no longer aligns with their beliefs, or it may provide a more compelling reason to keep going. In any case, you now have a better idea of how to proceed.

(For additional information, see How to Talk to Your Clients About the Most Recent Netflix Documentary.)

What to Eat on the Paleo Diet

The Paleo plate traditionally consists of the following items:

• animals (meat, fish, reptiles, insects) and, in most cases, nearly all of the animal’s components, such as organs, bone marrow, and cartilage.
• goods derived from animals (such as eggs and honey)
• roots/tubers, leaves, flowers, and stems are all examples of plant parts (in other words, vegetables)
• fruits
• raw nuts and seeds, coconut, avocados, and olives are also good options.

Many Paleo advocates suggest that people start with the above and work their way up to the modified Paleo diet by gradually adding grass-fed dairy (primarily yogurt and other cultured alternatives) and tiny quantities of soaking legumes.

Consider how you might travel along a spectrum, beginning from your present eating pattern to Paleo-aligned choices, using the food lists in this infographic—What to Eat on the Paleo Diet.

Plug your information into our macros calculator for a comprehensive advice that includes how much protein, carbohydrates, and fat you should consume. (It’s free and provides you a personalized diet plan based on your eating habits and objectives.)

Please remember…

Paleo isn’t a one-size-fits-all diet.

You’ll find a plethora of Paleo “eat this, don’t that” lists all over the internet, but even Paleo specialists aren’t all on the same page.

Our suggestion is to eat whole, less processed meals while also balancing your total fat consumption.

If you’re a coach, you may have clients that adhere to a variety of dietary lists, which is OK. The crucial element is assisting them in remaining successful depending on the list they select.

Make no attempt to be flawless.

It’s far better to do a few excellent things well (like eating more vegetables or protein) than to attempt to make a lot of things perfect (and then give up because it’s impossible).

You may also improve your chances of long-term success by gradually making minor adjustments.

Paleo may be tweaked to suit your lifestyle and requirements.

For example, if you’re following the Paleo diet and are completely plant-based, you’ll need to incorporate soy to meet your protein needs. Nuts and seeds may also be a good choice.

Does the Paleo diet work for you?

There’s just one way to tell whether the Paleo diet is right for you: try it.

Try it.

Treat it as though it were a test. For at least two weeks, go all-in.

Then, after at least two weeks, take this quiz to see whether your eating plan is working—Quiz: How’s That Diet Working for You?

Whatever your outcome, keep in mind that it’s all going to be OK.

Even if you never fully master the Paleo diet and instead opt for a “Paleo Lite” diet (80-90 percent Paleo, 10-20 percent non-Paleo), you’ll almost certainly get the advantages.

That’s because even little changes toward the “consume more” items and away from many of the “eat less” foods may have a significant impact.

What evidence do we have?

We’ve seen it happen time and time again with different clients.

What happens if you decide Paleo isn’t for you? It’s not a huge deal. It isn’t the only way of eating available. There are a variety of different eating styles that may help you achieve your objectives, including Mediterranean, vegetarian, completely plant-based (vegan), Keto, carb cycling, and reverse dieting.

Experiment with different meals, techniques, and eating habits. Adopt what has shown to be effective. What doesn’t get a deep six is what doesn’t get a deep six.

You’ll eventually find the ultimate ideal diet—for you.

References

To see the information sources mentioned in this article, go here.

1. Thompson, R. C., A. H. Allam, G. P. Lombardi, L. S. Wann, M. L. Sutherland, M. L. Sutherland, M. L. Sutherland, M. L. Sutherland, M. L. Sutherland, M. L. Sutherland, M. L. Su The Horus research of four ancient cultures looked at atherosclerosis throughout the course of 4000 years of human history. The Lancet, vol. 381, no. 9873, pp. 1211–22, April 6, 2013.

2. Atherosclerosis and diet in ancient Egypt. David AR, Kershaw A, Heagerty A. The Lancet, vol. 375, no. 9716, pp. 718–9.

3. C. Wang, H. Lu, J. Zhang, K. He, and X. Huan. A Quantitative Analysis of Multi-Archaeobotanical Data on Past Plant Subsistence in China from the Upper Paleolithic to the Middle Neolithic. PLoS One, vol. 11, no. 2, e0148136, published online February 3, 2016.

4. M. Sponheimer, Z. Alemseged, T. E. Cerling, F. E. Grine, W. H. Kimbel, M. G. Leakey, M. G. Leakey, M. G. Leakey, M. G. Leakey, M. G. Leakey, M. G. Leakey, M. Early hominid diets as shown by isotopic analysis. [Internet] Proceedings of the National Academy of Sciences of the United States of America. Available at: https://www.pnas.org/content/early/2013/05/31/1222579110.abstract on the 3rd of June 2013.

5. Cerling TE, Manthi FK, Mbua EN, Leakey LN, Leakey MG, Leakey RE, et al. Cerling TE, Manthi FK, Mbua EN, Leakey LN, Leakey MG, Leakey RE, et al. Diet reconstructions of Turkana Basin hominins using stable isotopes. Proc Natl Acad Sci USA, vol. 110, no. 26, pp. 10501–6.

6. Cerling TE, Chritz KL, Jablonski NG, Leakey MG, Manthi FK; Cerling TE, Chritz KL, Jablonski NG, Leakey MG, Manthi FK; Cerling TE, Chritz K Theropithecus diet in Kenya from 4 to 1 Ma. Proc Natl Acad Sci U S A. 2013 Jun 25;110(26):10507–12. Proc Natl Acad Sci U S A. 2013 Jun 25;110(26):10507–12.

Meat lipid profiles: a comparison of meat from farmed and wild Southern African animals. Davidson B, Maciver J, Lessard E, Connors K. 2011 Mar;25(2):197–202. In Vivo. 2011 Mar;25(2):197–202.

8. Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A, Schloetter M, Mietus-Synder M, A paleolithic, hunter-gatherer-style diet improves metabolic and physiologic health. 2009 Aug;63(8):947–55 in Eur J Clin Nutr.

S. Lindeberg, T. Jönsson, Y. Granfeldt, E. Borgstrand, J. Soffman, K. Sjöström, and others In those with ischemic heart disease, a Palaeolithic diet improves glucose tolerance more than a Mediterranean-style diet. 2007 Sep;50(9):1795–807 in Diabetologia.

10. T. Jönsson, Y. Granfeldt, B. Ahrén, U.-C. Branell, G. Plsson, A. Hansson, et al. A randomized cross-over pilot research looked at the impact of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes patients. 2008 Jul 16;8:35. Cardiovasc Diabetol. 2009 Jul 16;8:35.

11. Abbott, R.D., A. Sadowski, and A.G. Alt. The Autoimmune Protocol Diet’s Efficacy in Hashimoto’s Thyroiditis as Part of a Multidisciplinary, Supported Lifestyle Intervention 2019 Apr 27;11(4):e4556 in Cureus.

T. Jönsson, Y. Granfeldt, C. Erlanson-Albertsson, B. Ahrén, and S. Lindeberg. 12. Jönsson, T., Y. Granfeldt, C. Erlanson-Albertsson, C. Erlanson-Alber In those with ischemic heart disease, a paleolithic diet is more satiating per calorie than a Mediterranean-style diet. 2010 Nov 30;7:85 in Nutr Metab.

T. Jönsson, Y. Granfeldt, S. Lindeberg, and A.-C. Hallberg. In individuals with type 2 diabetes, subjective satiety and other experiences of a Paleolithic diet were compared to a diabetic diet. Nutrition Journal, Vol. 12, No. 105, July 29, 2013.

14. M.R. Jospe, M.R. Roy, R.C. Brown, J.J. Haszard, K. Meredith-Jones, L.J. Fangupo, et al. In the real world, intermittent fasting, Paleolithic, and Mediterranean diets: exploratory secondary analyses of a weight-loss experiment that included food and activity choices. Am J Clin Nutr. 2019 Dec 27; http://dx.doi.org/10.1093/ajcn/nqz330.

The significance of fulfilling calcium requirements with foods, by Miller GD, Jarvis JK, and McBean LD. 20(2 Suppl):168S–185S. J Am Coll Nutr. 2001 Apr;20(2 Suppl):168S–185S.

A. Genoni, P. Lyons-Wall, J. Lo, and A. Devine. Ad-Libitum Paleolithic vs. Ad-Libitum Modern Dietary Composition and Cardiovascular, Metabolic, and Dietary Effects A 4-Week Randomized Trial of the Australian Guide to Healthy Eating Diets Nutrients. 23 May 2016;8 (5). http://dx.doi.org/10.3390/nu8050314/nu8050314/nu8050314/nu8050314/nu8050314/nu80

17. Eaton SB. What was the ancient human diet like, and should it serve as a model for modern nutrition? 2006 Feb;65(1):1–6. Proc Nutr Soc. 2006 Feb;65(1):1–6.

If you’re a coach or wish to be one…

It’s both an art and a science to guide clients, patients, friends, or family members through healthy food and lifestyle adjustments in a manner that’s tailored to their individual body, tastes, and circumstances.

Consider the Level 1 Certification if you want to learn more about both.

The Paleo Diet is a diet that emphasized eating foods that were available to our ancient ancestors. Foods that are high in calorie content but low in carbohydrates. The diet is also referred to as the Caveman Diet or the Stone Age Diet.. Read more about what do you eat on the paleo diet and let us know what you think.

Frequently Asked Questions

Why paleo diet is unhealthy?

The paleo diet is not healthy because it does not allow for the consumption of dairy, grains, legumes or processed foods.

Does the paleo diet have a 7 day rule?

The paleo diet is a dietary lifestyle that promotes eating foods that were available before the agricultural revolution. It does not have a 7-day rule, but it does have a 21-day rule.

What method is used for the paleo diet?

The paleo diet is a nutritional plan that focuses on eating foods that were available to the human diet during Paleolithic times.

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