Paleo Diet

Definitive Guide to the Paleo Diet

01. Introduction

02. What Is the Paleo Diet?

03. Theory Behind the Paleo Diet

04. History of the Paleo Diet

05. Benefits and Disadvantages of the Paleo Diet

06. ,Paleo Diet Basics

07. Food Ratios in the Paleo Diet

08. Proteins, Fats and Carbs

09. Vitamins, Minerals and Other Nutritional Goodies

10. Evidence for Success with the Paleo Diet

11. The Paleo Diet Lifestyle

12. Conclusion

13. Resources

Introduction

When it comes to human progress the general consensus in the civilized world is that newer is better. People buy the newest technological gadget on the market, and when a newer version comes out soon afterwards, they feel cheated. They rush to take advantage of the next new advancement. People everywhere are obsessed with getting the latest thing.

However, progress and civilization may not be helpful when it comes to having the most healthful diet. In fact, the modern diet is filled with unfortunate food choices that can lead to poor health and even disease. When it comes to deciding what to eat, it might be better to go back to the basics and lean on the dietary wisdom of the past.

The Paleo Diet is based on the diet of the Paleolithic Era hunters and gatherers, but it can be adapted well to modern food sources. You do not have to live in the past to enjoy the health benefits of the Paleo Diet. All the foods you need to follow the plan can be found in modern stores and markets. The basics of the diet can be learned quickly, and the fine points of the nutritional program can be studied at your leisure. The sooner you understand what the Paleo Diet can mean to you, the sooner you can decide if it is for you.

The Paleo Diet is not one that everyone would want to follow, so it makes sense to find out all you can before you make any decisions about it. In this Definitive Guide to the Paleo Diet, you will learn what the diet is, the theory behind it, its history, its benefits and disadvantages, and about the nutritional components of the diet. If you like what you learn, you may find that you are ready to change your eating habits and improve your health dramatically by following the Paleo Diet.

What Is the Paleo Diet?

The Paleo Diet, also called the “Stone Age Diet” or the “Caveman Diet,” is based on the diet of the hunter-gatherer societies of the Paleolithic Era. This diet was common from early human history over 2.5 million years ago until the invention and spread of agriculture that happened in about 8,000 BCE. People of the Paleolithic Era ate meat in the form of wild game and fish that they hunted and killed. They ate insects. They ate vegetables, particularly green leafy vegetables and root vegetables like carrots. They ate fruit when it was in season, and they ate nuts and berries that they gathered. The Paleo Diet is a modern adaptation of this way of eating.

The Paleo Diet is a theory of how to eat and why. It is a list of foods to avoid and foods to eat in accordance with this theory. There are guidelines for how much to eat and how food should be prepared. Since there was very little processing and cooking in the Paleolithic Era, proponents of the diet suggest you eat things in their unprocessed forms as much as possible. Cooking is not out of the question, though, because fire was used for cooking during the Paleolithic Era.

The Paleo Diet is really a simple one in its foundation: eat what the caveman ate and avoid what he did not have. Yet, it may be a challenge to sort out the Paleo-friendly products in your local market from those that are over-processed and agriculturally based.

The Paleo Diet is seen by many as a fad, and indeed there is little backing for it in the medical and nutritionist establishments. It does have a faithful following, though, and there is some research that shows it to be a healthier way of eating than the strictly modern diet. The foods most people are accustomed to eating are known to be high in over-processed sugars and starches, unhealthy fats, and added table salt. The Paleo Diet addresses all these issues with its back-to-the-basics approach to eating.

Theory Behind the Paleo Diet

The basis of the theory behind the Paleo Diet has to do with the way the modern genetic code has evolved. In fact, some experts say that 99.9% of the genetic code has been the same for over 10,000 years. Proponents of the diet say that the body’s orientation to food has not changed since the Paleolithic times. The body uses food in just the same way as it did in those times. While society and the environment have changed, human physiology remains nearly the same. This is why the modern diet does not keep humans in the civilized world healthy, fit and strong.

Just as the “fight or flight” response was very appropriate to the times of early humans; the Paleolithic diet was also natural for their environment and circumstances. First of all, they were involved in almost constant physical activity as they sought out the plants and hunted the game that would keep them alive. This high level of exercise kept them in shape and able to process the food they did get efficiently and effectively.

Second, the plants they consumed grew naturally in the wild. They had a lower glycemic load, which is a measure of the quality of carbohydrates adjusted for the amount in grams found in a meal. Because of this low glycemic load, the foods had a less negative impact on the blood insulin levels than modern overly processed starches and sugars have. Early humans could eat and their bodies would process the food without the alarming blood sugar spikes and crashes people have when eating many modern foods.

Third, when the Paleolithic people started hunting and eating lean meats, their brains and bodies developed rapidly. Yet, since the meats were from wild game, they did not have excess saturated fats to cause the health problems of many modern meats.  That is why the Paleo Diet encourages the use of grass-fed beef rather than grain-fed. They also support the use of bison over beef and wild game over farmed animals. The idea is to have the leanest, most natural source of meat possible within the modern environment.

Scientists and dieticians who support the diet point to its success in some modern-day cultures. The fact that there are still hunter-gatherer tribes living on earth to this day – and thriving physically and mentally – shows that there are merits to this type of diet. If it works for those people who eat that way out of necessity, it could work for people who choose the Paleo lifestyle as well, according to the theory of the Paleo Diet.

Furthermore, the theory is that if humans now stuck to a Paleolithic-style diet, obesity, heart disease, diabetes, and a host of other diseases would virtually disappear. Proponents of the Paleo diet believe that it is the products of agriculture and modern processing that have lead to rampant illness and poor health among people today. They present the Paleo Diet as a better alternative.

History of the Paleo Diet

The modern version of the Paleo Diet was invented by a gastroenterologist named Walter L. Voegtlin and published in a 1975 book on the subject. His revelations came after studying Paleolithic eating habits in an effort to find ways to treat Crohn’s disease, irritable bowel syndrome and colitis. The diet of early humans seemed to have a profound effect on these conditions, improving them quickly and without side effects.

Voegtlin’s version of the Paleo Diet was based on the fact that humans had not changed in genetic makeup significantly from the time of the early hunter-gatherer societies of the Paleolithic Era. He was particularly interested in the carnivorous history of humankind. He asserted that humans were meant to eat primarily proteins and fats, with very little consumption of carbohydrates.

Ten years later, Anthropology Professor Melvin Konner, along with associate S. Boyd Eaton, took the concepts into the scientific community by publishing a paper on them in the New England Journal of Medicine. People in the medical profession began to discuss the Paleo Diet, and some were even convinced of its benefits.

Three years later, Konner, Eaton, and Marjorie Shostak wrote a book on the subject, but with a slightly different twist. Rather than talking about what foods to exclude from the diet, their focus was on eating the same proportion of proteins, fats and carbohydrates as in the Paleolithic Era diet. Their version of the diet featured some foods that Voegtlin’s would never have allowed. Their diet permitted agricultural products like brown rice, whole grain bread and potatoes. It also included dairy products such as skim milk, which were not accepted in the original Paleo Diet. Their rationale was that it was the proportions of the nutrients and not the actual individual food choices themselves that made the Paleolithic eating habits so healthy.

Momentum for the Paleo Diet built into the 1990s as more medical professionals and nutritionists began to back the concept. It was starting to be recommended more often by doctors as a healthy eating plan for the sick and the well alike. The concept that most relied on was the original one of a diet based only on foods available before the advent of agriculture.

As the years have gone by, more people have jumped on the bandwagon. The Paleo Diet has become more accepted in more circles, but it has also been hotly debated. For instance, some say that the Paleolithic humans did eat grains, contrary to the ideas put forth by proponents of the pre-agricultural Paleo Diet.

In recent years, there have been numerous books written on the Paleo Diet. When Dr. Loren Cordain published “The Paleo Diet,” he increased its following tremendously. A large number of websites have sprung up describing the diet, giving out Paleo recipes, and lending support to those who follow the diet. If the Paleo Diet is a fad, it has held on for longer than many other fads. At this point, it shows no signs of fading into obscurity.

Benefits and Disadvantages of the Paleo Diet

The very idea of the Paleo Diet was based on providing health benefits in the first place. In the process, it has been found that several more benefits can be gained from following this way of eating. Although the news seems good for those who choose this diet, there may be some disadvantages involved for some people.

Benefits

Weight Loss

Because the Paleo Diet allows such small amounts of starches and refined sugars, many people on the diet find it easy to lose weight. As long as the meats chosen are lean and the fats are good, healthful fatty acids, weight loss is fairly easy. The protein staves off hunger longer than carbohydrates do, especially highly processed carbs, so appetite is less of a problem.

Nutrient-Rich

The Paleo Diet is not only rich in the macronutrients of proteins and fats, but it is also dense in micronutrients. Each small amount of the Paleo Diet food is densely packed with a variety of vitamins and minerals. In contrast, agriculturally based processed grains, dairy products and refined sugars are energy rich with very little in the way of micronutrients such as vitamins and minerals. That may be why people in modern society find the need to take so many dietary supplements.

Improved Insulin Response

The glycemic load of foods is a measurement that shows the insulin response in the body when the foods are eaten. This measure in the Paleo Diet is much lower than in the foods most people eat today. It is a well-established fact that lean meats are low on the glycemic index. The types of vegetables eaten in the Paleo Diet are also low on that scale. Even though the fruits have a form of sugar in them, it is a different type of sugar than refined sugar. It has a lower glycemic load and a better effect on insulin response. Many scientists believe that diabetes would not be the problem it is currently if everyone were on a Paleo Diet.

High Fiber

The Paleo Diet is a high fiber diet when fruits and root vegetables are consumed as a part of it. These foods not only provide the helpful and protective benefits of fiber, but they are also more filling than agriculturally-based and processed foods in the same caloric portions.

Electrolyte Balance

There is no added salt in the Paleo Diet. At the same time, many of the foods are high in potassium. This creates a better balance in the body’s electrolytes.

Hypo-Allergenic

The Paleo Diet is free of many of the sources of allergies in the strictly modern diet. It has no gluten, soy, casein or many of the other food substances that cause people to have allergic reactions.

Lower Sodium

Because of the prohibition of table salt and the absence of refined foods that might contain sodium, the Paleo diet is a very low sodium diet. This is probably a primary reason that the Paleo Diet seems to lead to lower blood pressure.

Improves Acid/Alkaline Balance

Too much acid in the body tends to lead to numerous medical conditions and diseases. The Paleo Diet is filled with foods that keep the body’s balance more alkaline in nature. This is just one way the diet promotes wellness.

Disadvantages of the Paleo Diet

Fat Content

In the modern food supply, the meat has a higher fat content than it did in the wild. This has been partially addressed with the recommendation of eating only wild or grass-fed animals. However, if the saturated fat levels are high due to the types of meats being consumed, coronary heart disease is always a risk.

Limited Availability

The foods of the Paleo Diet are not as easily obtained as simple grains, legumes, and corn products. The foods are available, but only for just so many people. If someone tried to implement the Paleo Diet on a worldwide basis, they would find it impossible to raise enough grass-fed animals or find enough wild ones to supply the world with meat. With grains and corn being abandoned as sources of food, many people would be left without any source of nourishment. All in all, the Paleo Diet has its pluses and its minuses, but it may be worth considering for some people.

Paleo Diet Basics

There have been many books and articles written, and speeches given on the details of the Paleo Diet. Even among experts on the diet, there are some disagreements. However, most scientists and nutritionists are in agreement on the foundations of the Paleo Diet. These basic concepts are fairly easy to understand.

1. Eat like a caveman.

If the people of the Paleolithic Era had a particular food in their diet, it is acceptable in the Paleo Diet. If not, that food is not permitted in the Paleo Diet. This is the most basic element to be concerned with when doing the diet. If you have any doubts as to whether you should eat a food or not, find out if a caveman would have eaten it.

2. Be aware of meat sources.

To do the Paleo Diet justice, you need to be fully aware of where you are getting your foods, particularly your meats. The best meats are from grass-fed or naturally-fed animals. The meat from wild animals is preferable to the meat that comes from domesticated cattle.

3. Eat as much as you want of the recommended fruits and vegetables.

Almost all fruits are allowed, although dried and candied fruits are not good choices for the Paleo Diet. If you eat whole fruit rather than juice, you will become full before you take in too many calories. You can also eat root vegetables, water vegetables such as celery, and leafy vegetables to the point of stomach fullness without consuming an excessive amount of calories.

4. Steer clear of processed foods.

It is obvious that cavemen did not have processed foods, but it takes some effort to avoid them in the modern supermarket. So many of the foods available on the store shelves are full of preservatives, colorings, flavorings and other food additives that it is hard to find food in a similar form to what it might have been found in the Paleolithic Era. The challenge you take on with the Paleo Diet is to find foods in their simplest, most basic forms, as much as possible.

5. Get rid of the table salt.

Salt was not added to foods in the Paleolithic Era. Salt is not necessary if you are eating fresh foods. Meats have plenty of natural salt in them already and do not need added salt. The extra salt in the western diet leads to high blood pressure and an imbalance of electrolytes. Anyone doing the Paleo Diet should throw away their salt shaker.

6. Cooking is allowed.

There are some similar diets that require all foods, whether fruits, vegetables or meats, to be eaten raw. The Paleo Diet recognizes that the caveman did cook food. Although raw foods are encouraged, especially in the cases of fruits and vegetables, cooking is perfectly acceptable. This brings more people to the table who would not want to eat raw meat or fish. When all the basic rules are followed correctly, many people find the Paleo Diet to be more palatable than they might have expected.

Food Ratios in the Paleo Diet

There is considerable debate over the food ratios that might be appropriate for the Paleo Diet. As there are many different supporters of the diet, with many different approaches, the exact proportions of the different macronutrients – proteins, fats and carbohydrates – have not been well established. Likewise, there is some question as to the ratios of some of the micronutrients such as Omega fatty acids, vitamins and minerals. That being said, the ratios suggested by the different camps do not vary greatly in most cases.

Macronutrient Proportions

In the Paleo Diet, protein takes a high priority. However, the body can only process a limited amount of protein in relation to the amounts of carbohydrates and fats consumed. The usual recommendation is to eat 30 t0 35% of the day’s caloric content in protein, carbohydrates at around 40% or less, and fats should be kept around 25% of the day’s calories. The Paleo Diet does allow some saturated fat, preferably in the range of about 10 to 20% of the daily calories.

Plant and Animal Foods

Another way to categorize foods is whether they come from plant or animal sources. Both proteins and most fats come from animal sources and carbohydrates come from plant sources. The commonly accepted proportions for the Paleo Diet are about 65% of food energy coming from animal sources and about 35% coming from plant sources.

Omega Fatty Acid Ratios

Omega 3 fatty acids are the healthiest for human consumption. Many of the modern foods are far too rich in Omega 6 fatty acids in comparison to the Omega 3’s. The ratio should be Omega 3’s to Omega 6’s – 1:2 up to 4:1. In the modern diet, the ratio is more like 1: 17. This is an unhealthy imbalance. It can be corrected by eating the right meat and fish sources of Omega 3 fats, avoiding processed fats and oils, and if needed, supplementing with Omega 3 fish oils.

Potassium and Sodium

Sodium is a staple of the U.S. diet. Added sodium is used in processing and preserving foods. The salt shaker is on nearly every home and restaurant table. Now that people have discovered that sea salt is a bit healthier than regular table salt, they go overboard, throwing caution to the wind. The Paleo Diet has no added sodium at all, whether table salt or sea salt; therefore its sodium content is much lower than the modern diet. Potassium, on the other hand, is 3.5 times higher than the average modern diet because of the potassium-rich fruits and vegetables. This is a much healthier balance.

If you study the Paleo Diet extensively, you can find out the proper proportions of all the micronutrients and macronutrients. In the meantime, just know that if you follow the basic tenets of the diet, the proportions of the nutrients you eat should be well within range.

Proteins, Fats and Carbs

All of the foods in the Paleo Diet fall into one of these categories: proteins, carbs and fats. These are also called the macronutrients, and are the basic nutrient categories. The proponents of the diet have some very specific recommendations about the choices you should make within these categories.

Protein

Protein is the most talked-about macronutrient in the Paleo Diet. Cavemen hunted animals, and what they got for their trouble was a feast of protein. This protein gave them energy, built muscle, and satisfied their appetites for a more sustained period than any other nutrient. At the same time, it supplied them with powerful micronutrients.

A variety of proteins are acceptable in the Paleo Diet. They include lean meats such as trimmed beef. Grass-fed beef is the beef of choice, and other grass-fed animals such as bison are also fine. Seafood is generally acceptable; especially salmon, tuna and other fatty fish, which are high in Omega 3 fatty acids. Virtually any sea protein that is naturally fed can be used for the Paleo Diet. Turkey, chicken and eggs are used in the diet as more sources of lean protein.

Aside from trying to get grass-fed and naturally-fed meats and fish, it is also recommended that you avoid protein foods that are processed. Proteins should be in their most natural, raw state when you purchase them to prepare in your kitchen. Stay away from meats that come from animals that have been given steroids, antibiotics or endured other unnatural practices.

Fats

Of course, when that caveman captured that feisty saber tooth tiger, he not only got protein, but he also got fats. Fats are a more concentrated form of energy than carbohydrates, so they were very beneficial to hunter-gatherers who needed all the energy they could get for their extremely active lifestyles.

Fats represent one of the sources of disagreement among supporters of the Paleo Diet. Some say that all meats should be lean. Some allow fatty foods like bacon. Nearly everyone concerned suggests you eat foods high in Omega 3 fatty acids, and avoid processed oils that are high in Omega 6’s.

Carbs

The list of carbs allowed on the Paleo Diet is a very short one. The idea of the Paleo carbs is that grains, corn, legumes and many other agriculturally based foods were not available in the Stone Age. Not only that, but it is also important to note that the carbs that did abound in those early days were nearly all very low on the glycemic index. This means that they did not adversely affect the insulin response from the pancreas.

Fruits of any kind, but not fruit juices, are very good choices for the Paleo Diet. Berries are not only energy food, but they also contain an abundance of micronutrients. With vegetables, there is more to consider. Think first about whether the plant was around in the Paleolithic Era or whether it is a product of agriculture. Root vegetables such as carrots are recommended, but most Paleo Diet experts do not suggest eating potatoes. Water vegetables such as celery are great, and leafy vegetables are encouraged. These low-glycemic food choices supply all the needed carbohydrates in the Paleo Diet.

Vitamins, Minerals and Other Nutritional Goodies

Dietary supplementation is so routine these days that you might wonder how the people in the Paleolithic Era got along without it. After all, they did not have a steady supply of any one food in all seasons for a stable diet. They did not drink milk to keep up their calcium levels. Many of the practices we do today were nonexistent in those times, yet the remains of the cavemen do not show signs of the diseases that plague the modern civilized world. That is because the vitamins, minerals and other nutritional necessities were all accounted for within the diet.

1. The Paleo Diet is naturally high in vitamins and minerals.

When you get a good variety of fruits and vegetables, you will also tend to get all the vitamins you need. Many vegetables are high in Vitamin A. Some vegetables and many fruits are very high in Vitamin C. Green leafy vegetables are high in Vitamin K, iron, and yes, even calcium. Olive oil, which is recommended by most Paleo Diet supporters, is also high in Vitamin E. Melons, pears and spinach are good sources of potassium. Dried herbs, as well as nuts, contain magnesium.

2. Oily fish provide a host of nutritional benefits.

The nutritional value most people think of with oily fish is their high levels of Omega 3’s. This is a very important nutrient. It can affect everything from your brain to your heart. The most important thing about Omega 3’s is their balance in comparison with Omega 6’s. You do not need a tremendous amount of Omega 3 fatty acids if you are also avoiding Omega 6 fats. There are still more benefits of oily fish. It is also high in Vitamin D, which helps the body absorb calcium.

3. Absorption can be a problem in the modern diet.

If you want to get the benefits of the vitamins and minerals you take in, you need to make sure your foods will allow you to absorb them. Large quantities of carbohydrates, and particularly grains, will keep the body from picking up the micronutrients in the fruits and vegetables you eat.

4. Fiber content is strong in the Paleo Diet.

Many people assume that the Paleo Diet has little fiber because so much focus is put on lean meats. What they are not taking into consideration is that the fruits, berries, nuts and vegetables recommended for the Paleo Diet provide a more than adequate supply of fiber. This fiber is not only helpful in maintaining bowel health, but it is also associated with better insulin levels and a decrease in certain types of cancer.

5. The acid/base balance is good with the Paleo Diet.

Most of the foods in the Paleo Diet are alkaline in nature. This is important because a high-acid diet has been associated with numerous diseases, including cancers and heart disease. While there are some acid foods in the Paleo Diet, such as certain fruits, the overall balance is in favor of the alkaline or base. The Paleo Diet is filled with good sources of this and many nutritional advantages.

Evidence for Success with the Paleo Diet

It might seem natural that, with several medical experts backing it, the Paleo Diet would have been studied extensively by now. The truth is that there have only been a very few small research projects involving the Paleo Diet as of 2011. Aside from that, there has also been a large amount of anecdotal evidence from people who have used the diets as well as from doctors who have treated them. The evidence for success is spotty, if only because it has not been well-tested.

There were two clinical trials testing the Paleo Diet that were conducted in Sweden. The first was led by Dr. Per Wandell. In the study, 5 healthy men and 9 healthy women were told how to eat according to the Paleo Diet. They were told to eat as much as they wanted of any of the accepted foods, but limited amounts of potatoes, dried fruit, salted fish and meat, and honey. They were also counseled on which foods were not allowed on the Paleo diet, including grains, legumes, sugar, salt, and processed foods.

After three weeks of this style of eating, the results were dramatic. Without having specific amounts given for each of the macronutrients, the participants increased the amount of protein and fat they ate, and decreased the amount of carbohydrates. The average decrease of calories they consumed went from 2478 to 1584. They lost on average about 5 pounds. Their waistlines decreased, their blood pressure went down, and other health markers improved. The main 2 problems with the study were that it was too small and there was no control group.

A second clinical trial was done by Dr. Staffen Lindeberg. Rather than using healthy people for his study, his subjects had heart disease and moderate to severe type 2 diabetes. All were overweight. He put roughly half of the group on the Paleo Diet and half on the Mediterranean Diet.

After 12 weeks on the diets, both groups were healthier. What is amazing, though, is that the group on the Paleo Diet showed several improvements that were better than those on the Mediterranean Diet. For instance, the Paleo group lost more fat around the middle and more weight overall, their glucose tolerance improved dramatically, and in fact fasting glucose was normal in every participant who used the Paleo Diet. Only about half of the Mediterranean Diet group had that result.

These two studies are certainly compelling, but if you want to get a full view of the difference the Paleo Diet can make, it is a good idea to talk to someone who has benefitted from the diet. If you pay careful attention to intelligent users of the Paleo Diet, you will hear a great deal of anecdotal evidence about how the diet has changed individual lives.

The Paleo Diet Lifestyle

It almost goes without saying that you cannot go on the Paleo Diet without changing some of the ways you do things. Modern life is just not set up to easily accommodate the needs and choices of a Paleo lifestyle. There are several things you might need to think about as you consider starting the diet yourself.

1. Exercise

The Paleolithic people had to work several hours a day to procure enough food just to survive. This is one of the reasons their diet was so successful for them. It gave them the energy they needed to do the work, and the work used up the energy they got from the food. While there were times of plenty and times of hunger, they had an overall sort of equilibrium between exercise and food that kept them healthy.

In modern times and in civilized nations, there is no scarcity of food for most people. People do not have to do much exercise to get their food. Actually, if they wanted to, they could order online and have their food delivered to their home and do little physical labor at all to get their food. Because of this, the Paleo lifestyle must include exercise.

2. Procuring Food

On the Paleo Diet, more thought must go into choosing and purchasing your foods. You will no longer walk into the store and pick up the first thing you see on a shelf just because it looks good or is cheap. You will ask more questions before you buy, and you may even find new places to get your foods. Certain health food stores or farmer’s markets might be good places to get your fruits and vegetables, but be aware that they also sell many things that are not on the diet. You might start hunting and fishing, or get wild game from a friend who does. You can also look for farmers who raise pastured animals and sell their meat. It takes careful consideration to eat within the guidelines of a strict Paleo Diet, but you can do it if you can find good food sources for it.

3. Dining Out

Just by changing the foods you eat, you will be changing your lifestyle immensely. For instance, if you are not eating grains or corn, you will likely not be eating sandwiches. That cuts out many traditional deli and fast food menu items. If you really want to stick to the Paleo Diet, it is very difficult to dine out in any restaurants on a regular basis. You do not know the sources of the foods the chefs are using. You do not know if the beef is grass-fed or if the vegetables have been grown naturally. It is also difficult to get menu items in a restaurant that do not have some of the foods that you are not supposed to have.

That is not to say you can never ever eat out. You can order a steak, but you will have to decline the baked potato or fries and opt for a vegetable instead. You can order a green salad with grilled chicken breast on top; just do not put on a salad dressing with vegetable oil. These are things you need to think about to stay on the Paleo Diet.

Conclusion

The Paleo Diet may be an unusual way of eating for some, but many people find it to be satisfying and healthful. It is a fairly new invention, based on an ancient diet and culture. The hunter-gatherer tribes who still live in virtually the same ways of their Stone Age ancestors are some of the healthiest and longest-living people on earth. That says a great deal about the basis of the Paleo Diet. It is built on a solid foundation.

This diet has been associated with many improvements in health, including lowered blood pressure, weight loss, improved insulin response, lower fasting blood sugars and improvements in auto-immune diseases, just to name a few. While some detractors of the diet say that there is too much cholesterol and saturated fats in the Paleo Diet to be good for the heart, evidence does not show a link to heart disease with the Paleo Diet.

People who like meat and other proteins best of all foods will be especially pleased with the Paleo Diet. Those who like wild game and fish will be happy that their diet is improved when they eat these foods. Those who enjoy leafy and root vegetables as well as fruits and berries will be satisfied eating this way.

The people who may have trouble following the diet are those who particularly like bread and other grain products. Those who like to eat a lot of beans or dairy products may feel deprived at first. People who like corn and potatoes will also be unhappy, at least until they become accustomed to the new way of eating.

On the other hand, you may like what you have learned and want to try the Paleo diet. Remember that you will have to make many changes – not just to your diet, but to your very lifestyle as well. Many doctors approve of the Paleo Diet, and it is important to talk to your doctor before starting any new type of diet that is so radically different from the way you have been eating. That being said, the Paleo Diet is one that is well worth at least considering for most people.

Resources

The Kitchen Hotline: Dietary Trends – Part 4: The Paleolithic Diet

https://www.thekitchenhotline.com/to-your-health/dietary-trends-%E2%80%93-part-4-the-paleolithic-diet/

Time Online Edition: How We Grew So Big

http://www.time.com/time/subscriber/covers/1101040607/article/how_we_grew_so_big_diet01a.html

OSU: Linus Pauling Institute: Glycemic Index and Glycemic Load

http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html

Creighton University: Paleodiet Theory

http://altmed.creighton.edu/Paleodiet/Theory.html

Reference.com: Paleolithic Diet

http://www.reference.com/browse/glycemic+indices

The Paleo Diet: FAQ

http://thepaleodiet.com/faq/

Paleo Diet Lifestyle: Supplementing on the Paleo Diet

http://paleodietlifestyle.com/supplementing-on-paleo-diet/

Anti-Aging Health Zone: The Paleo Diet

http://www.antiaginghealthzone.com/paleodiet.html

Whole Health Source: Paleolithic Diet Clinical Trials

http://wholehealthsource.blogspot.com/2008/10/paleolithic-diet-clinical-trials.html

4 Responses to “Paleo Diet”

  1. Art October 15, 2012 at 11:30 pm #

    Excellent post. I used to be checking continuously this weblog and I am impressed!
    Extremely helpful info specifically the final phase :) I deal with such information a lot.
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  2. sabeena February 18, 2013 at 9:52 pm #

    Thanks for the post. I have switched over to a more paleolithic diet and my health has improved dramatically!!

  3. Rosetta May 8, 2013 at 1:10 pm #

    I love this post! It’s a big help ,health enthusiast and we absolutely loved it. We want you to check out Paleo Diet Mom.
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  4. Katherina Dela Fuente September 11, 2013 at 9:11 am #

    Wow this article is very comprehensive, a great find for people who are new to the paleo lifestyle, or for those who are still contemplating on whether to adopt or not to adopt this healthy lifestyle. I started paleo just a few months back and slowly I am appreciating the benefits that this diet has been doing to my body. Indeed by taking charge of the food I eat, I discovered that we have a choice to live a healthy life. Thanks for that tip on the use of salt. Will certainly minimize its usage.

    Kathy
    http://paleolifestylehub.com/what-are-paleo-foods-a-beginners-guide/

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