What is the Paleo Diet?

Nowadays, people can easily choose and follow a diet from a wide range of options available. In fact, they can simply choose the one that corresponds with their health goals at the time, such as losing weight, lowering cholesterol levels, or managing a health condition. However, among the variety of diets within reach today, there is one that dates back as far as the 1970s, the Paleo Diet.

The Paleo diet is a dietary approach that consists of eating foods similar to those the earliest humans ate millions of years ago during the Paleolithic era. This mainly consists of foods that can be found in nature and could be procured from the wild or harvested, such as meat, fish, vegetables, seeds and nuts. This diet limits or excludes all convenience foods, grains, sugar and dairy products, including those not available to Paleolithic humans. Foods for Paleo diet is considered as a healthy dietary plan since it eliminates the high-fat and processed foods that dominate our current eating habits and have, undoubtedly, contributed to many health problems.

It is also referred to as the Caveman diet or Stone Age diet since it promotes the consumption of foods that were easily accessible before farming and dairying were introduced. Accordingly, the Paleo diet varied enormously depending on where our Paleolithic ancestors lived and the climate they faced at the time. For instance, desert dwellers probably had limited access to fish and meat, so they probably relied heavily on nuts and insects for nutrition. In contrast, those who lived in colder regions probably ate meat-based diets since fresh fruits and vegetables were unavailable to them.

How Does the Paleo Diet Work?

The Paleo diet works by recreating one’s eating habits by focusing on what early humans ate in order to stay healthy and combat today’s prevalent illnesses, such as fatty liver, obesity and diabetes. These diseases are mostly thought to be linked with the way farming and dairying have changed the human diet and undermined the body’s ability to adapt. In general, this idea is called the Discordance Hypothesis, which asserts humans are genetically mismatched for modern diets. This is because other staple foods have been added over time, such as grains, legumes, dairy products, and cured meats.

On the other hand, several studies indicate that the Paleo diet improves a person’s overall health primarily because it emphasizes on consuming lean meats, and a lot of fruits and vegetables. These foods provide ample nutrition to the body since they’re naturally loaded with proteins, vitamins, minerals, and fiber. It is suggested that those who want to incorporate the Paleo diet into their lifestyle should exercise regularly to reap its maximum benefits. Although, it’s important to note that exercising is beneficial to our bodies regardless of our diet. Because being physically active regularly can help reduce or maintain your weight, boost your mood and promote better sleep.

Who Invented the Paleo Diet?

The Paleo diet has been in the spotlight recently, but it was actually developed in the 1970s by Walter Voegtlin, a gastroenterologist. According to him, eating like our Paleolithic ancestors could teach modern humans how to eat healthily. And given the kinds of foods included in this dietary approach, as mentioned earlier, this appears to be true. In fact, a number of doctors and nutritionists largely embraced his belief, especially since it has been shown to reduce cases of several illnesses such as indigestion, irritable bowel syndrome (IBS) and Crohn’s disease.

Furthermore, Walter Voegtlin also wrote a book called ‘The Stone Age Diet’, wherein he extensively discussed the effectiveness of the Paleo diet.  He also stated that people should eat a healthy meal rich in fat and protein while low in carbohydrates since they are carnivores rather than eat and load up on plant-based foods. The Stone Age Diet is one of the few books that laid the foundation for the Paleolithic diet. However, Paleolithic nutrition became more popular in the 21st century after Dr. Loren Cordain, an American Scientist, introduced it commercially in his book, The Paleo diet. It has been highly acclaimed and has greatly contributed to the Paleo movement we have today.

What Are The Paleo Diet Pros and Cons?

When choosing a diet, there are many factors to take into account besides your current health goals. It’s important to decide if it will fit your lifestyle, if you can follow through with it, and most importantly, whether it will be safe, especially if you have health problems. Having been developed decades ago, the Paleo diet has certainly been put to the test in order to demonstrate its effectiveness and safety in humans. By thoroughly examining this type of diet, people can easily determine whether it is worth a shot or whether it could pose a risk to their well-being. This is particularly important in light of the Paleo diet’s premise that we should eat like cavemen, even in these modern times.

After trials and studies, it is evident that there are pros and cons to the Paleo diet, as with any other eating plan. As a matter of fact, it’s probably not for everyone. This is why it’s best to consider its benefits and side effects before embarking on this diet regimen. On this account, let’s explore the Paleo pros and cons below and see its possible impact on our bodies and determine if it is a good choice for us.

Benefits of the Paleo Diet

The Paleo diet may seem quite simple and basic at first glance, but it actually provides quite a number of health benefits. It can help prevent certain health conditions and help you achieve any health goals you may have. To give you a feel for why this diet can be valuable, here are some of the benefits it has to offer:

1. Consume Natural Fruits and Vegetables, and Healthy Meat

There is nothing complicated about the typical Paleo diet meal plan. In general, it emphasizes consuming natural fruits and vegetables, as well as grass-fed and wild meats. It  eliminates a lot of fat-producing foods, sugar, and processed foods, making it easier to make intelligent food choices.

2. Helps You Lose Weight

Weight loss is extremely facilitated by this type of diet. Aside from cutting out certain kinds of food, the Paleo diet helps you feel full a little longer with the nutrients you get from lean meats, vegetables and fruits. Unlike other crash diets, it does not discourage skipping meals, which leads to overindulgence; rather, it encourages you to eat whenever you feel hungry.

3. Boosts Energy Levels

The Paleo diet has a significant impact on energy levels. Foods for Paleo diet typically have low glycemic index levels, thus aiding with increasing and sustaining energy levels on the body. This is in contrast to foods high in sugar or those with a high glycemic index, which just cause the energy levels to drop shortly after eating them.

4. Improves Insulin Levels

It reduces the need for insulin production by the pancreas due to the Paleo diet low carb content. According to studies, it decreases insulin secretion, which leads to improved insulin sensitivity. This in turn reduces insulin resistance, one of the major contributing factors to type 2 diabetes, and as a result, people can decrease the amount of medication that they need.

5. Reduces Inflammation

A Paleo diet low carb helps lower inflammation in the body since it is also packed with healthy fats. A severe case of inflammation can cause significant damage, which is why it’s important to manage and lower it properly. By doing so, it will greatly reduce the risk of several chronic illnesses such as arthritis and ulcerative colitis.

6. Improves Blood Pressure

The Paleo diet meal plan has been shown in a study to improve lipid profiles and blood pressure, which is significant for heart health. This can also greatly reduce the risk of developing hypertension, which can be due to factors associated with lifestyle. As mentioned earlier, the Paleo diet emphasizes natural foods which almost simplifies your lifestyle, especially your eating habits.

Side Effects of Paleo Diet

It’s true that a Paleo diet has many benefits, however you must also take into consideration that it can also have a negative impact on the body. It’s risky to simply jump off the diet plan and not think about the possible side effects from the start, since it might do more harm than good. This is why if you follow the Paleo diet, you need to be aware of the following side effects:

1. Low Carb Flu

Those used to eating foods with lots of carbohydrates may feel lethargic when switching to the Paleo diet. This condition is sometimes referred to as Low-Carb Flu, and it may also result in headaches, foggy thinking, and irritability lasting 3-4 weeks. This occurs when you drastically reduce your carbohydrates intake, which is why the best course of action is to lower them gradually.

2. Bad Breath

With the Paleo diet, your body will be deprived of enough carbohydrates for energy, so you will be more likely to experience Ketosis, which is a fat-burning process. Normally, this produces compounds that result in bad breath. Consider bringing some mints with you to help you with this.

3. Too Much Protein Leading To Weight Gain

Excessive protein consumption may result from an unregulated paleo diet. While protein is beneficial to our bodies, too much may cause problems in the kidneys, for instance. Not to mention, it may contribute to weight gain over time.

Foods for Paleo Diet: What to Eat & What to Avoid

It’s been mentioned a couple times that the foods for Paleo diet prospects revolve around the types of food that our Paleolithic ancestors ate. Basically, it consists of whole, natural foods that have been around long before farming and dairy changed the way we eat. To help you get a better understanding of what a typical Paleo diet looks like, here are some of the best foods for Paleo diet, and also what you need to avoid in order to experience its full benefits.

The Best Foods for Paleo Diet

The following are just a few of the foods you can include as you begin your Paleo diet journey:

• Meat and Seafood (Grass-fed or wild caught)

  • Pork
  • Beef
  • Chicken
  • Lamb
  • Turkey

• Seafood (Wild caught)

  • Tuna
  • Salmon
  • Lobsters
  • Shrimp
  • Shellfish

• Fruits

  • Apples
  • Berries
  • Citrus
  • Grapes
  • Melons

• Vegetables

  • Arugula
  • Broccoli
  • Cabbage
  • Kale
  • Spinach

• Nuts and Seeds

  • Almonds
  • Hazelnuts
  • Macadamia nuts
  • Pumpkin seeds
  • Sunflower seeds

• Healthy Fats and Oils

  • Avocado
  • Coconut oil
  • Flaxseed oil
  • Ghee
  • Olive oil

Foods To Avoid for a Paleo Diet

In order to maximize the benefits of the Paleo diet, you should avoid consuming the following foods:

• Grains

  • Rice
  • Pasta
  • Beer
  • Barley
  • Wheat

• Legumes

  • Soy
  • Peanuts
  • Beans
  • Peas
  • Lentils

• Dairy Products

  • Cheese
  • Milk
  • Yogurt
  • Butter
  • Sour cream

• Processed Foods

  • Soft drinks
  • Margarine
  • Fast food cuisine
  • Artificial sweeteners
  • Artificial meat replacements

What Are The Similarities & Differences Between Paleo Diet and Keto Diet?

Many people typically compare the Paleo diet with the Keto diet. Both are popular these days, especially when it comes to weight loss or improving one’s overall health. Although there are similarities between the two eating plans, each is based on a totally different dietary approach. On top of this, they exclude different types of food and have varying effects on the body.

As mentioned earlier, the Paleo diet emphasizes eating foods that are found in nature. Basically, the foods for Paleo diet are procured or harvested from the wild, same as those eaten by the earliest humans from the Paleolithic era. The Keto diet on the other hand, concentrates on consuming high-fat foods along with low carbohydrate and moderate protein intake. And the goal is to bring the body into a state of ketosis, or fat burning. Obviously, the Keto diet does not adhere to any specific era like the former.

Apart from their approach, the Paleo and Keto diet differ in their types of meat consumption. In general, the Paleo diet does not permit processed meats such as bacon and ham, while the Keto diet allows such as long as it contains no carbohydrates or sugar. Meanwhile as far as fruit intake is concerned, the Paleo diet lets you consume all types in moderation while the Keto diet only permits low-sugar fruit.

There are however some similarities between the two diet plans for the types of food they consume. Both Paleo and Keto diets emphasize whole foods and healthy fats, while avoiding highly processed foods. Aside from this, the two diets both cut out grains and legumes, but for different reasons. Unlike the Keto diet which removes grains and legumes simply because they are high in carbs, the Paleo diet eliminates them because they are not part of our Paleolisthic ancestors’ diet.

Nevertheless, both diets are beneficial to the body and can help you achieve any specific health goal you may have at the time. Just keep in mind to always weigh the pros and cons of any diet you want to consider.