Back to the Basics: Embracing the Paleo Lifestyle

Going paleo is all the rage these days, but not everyone is sure where to start. The paleo diet is a popular dietary trend that emphasizes eating foods that our hunter-gatherer ancestors would have consumed during the Paleolithic era. In this guide I will cover the basics of paleo and explain how to do it well.

What is the paleo diet?

The paleo diet is also known as the Paleolithic diet or the caveman diet. It is a dietary approach that focuses on consuming whole, unprocessed foods that were available to our hunter-gatherer ancestors during the Paleolithic era. The idea behind the paleo diet is that our bodies are best adapted to the foods that our ancestors ate without modern food processing.

The paleo diet typically includes meat, fish, eggs, vegetables, fruits, nuts, and seeds while excluding grains, beans, legumes, dairy, processed foods, and refined sugars.

The rationale for excluding these foods is that they were not consumed by our ancestors and may contribute to modern health problems such as obesity, type 2 diabetes, and heart disease.

Why do people choose the paleo lifestyle?

People choose to go paleo for a variety of reasons. For some, it can be frustration around their weight or those with chronic issues with their digestion and some just want a healthier more balanced alternative to keto.

Here are some common health conditions which have been found improvement by going paleo:

1. Weight loss: The paleo diet can lead to weight loss, as it emphasizes whole, unprocessed foods and eliminates processed foods and refined sugars.
2. Better blood sugar control: The paleo diet can help improve blood sugar control, as it eliminates refined sugars and focuses on whole, unprocessed foods that are lower on the glycemic index.
3. Improved gut health: The paleo diet can improve gut health by eliminating processed foods and increasing the intake of vegetables and fruits, which are high in fiber and prebiotics.
4. Allergy and intolerance management: Some people choose the paleo diet to manage food allergies or intolerances, as it eliminates common allergens such as dairy, gluten, and soy.
5. Ethical and environmental concerns: Some people choose the paleo diet for ethical or environmental reasons, as it emphasizes the consumption of whole, unprocessed foods and often includes pasture-raised meat and sustainable seafood.
6. Overall health and wellness: Many people choose the paleo diet to improve their overall health and wellness, as it encourages the consumption of nutrient-dense foods and eliminates processed foods and refined sugars that are associated with chronic disease.

Does the Paleo Diet help with Inflammation?

The paleo diet is rich in nutrients and antioxidants, which may help reduce inflammation. Additionally, the paleo diet excludes many foods that are known to contribute to inflammation, such as processed foods, refined sugars, and vegetable oils.

One study published in the “European Journal of Clinical Nutrition” found that participants who followed a paleo diet for 10 days had lower levels of inflammation markers in their blood compared to those who followed a standard Western diet. Another study published in the “Journal of Nutrition” found that a paleo diet reduced inflammation in overweight, postmenopausal women.

If you have high inflammatory blood lab markers or suffer from an auto-immune condition the paleo diet may be the best diet to try specifically in decreasing inflammation related to food intolerances.

Why going paleo may be the relevant choice for you?

If you are considering changing your diet to improve your health, I want you to realize that going paleo depends on individual factors such as health goals, food preferences and intolerances, lifestyle, and personal beliefs.

Please consider some of these factors to see is if these are an important considerations for you to take into account:

1. Health goals: If you have specific health goals such as weight loss or improved blood sugar control, the paleo diet may be a relevant option to consider. However, it’s important to keep in mind that there is no one-size-fits-all approach to diet, and what works for one person may not work for another.
2. Food preferences and intolerances: If you have food allergies or intolerances, the paleo diet may be a good option as it eliminates common allergens such as gluten and dairy. However, if you have food preferences that conflict with the paleo diet (such as a preference for vegetarian or vegan diets), this may not be the best option for you.
3. Lifestyle and sustainability: The paleo diet may not be a sustainable option for everyone, as it can be more expensive and time-consuming to prepare whole, unprocessed foods. It’s also important to consider the environmental impact of meat consumption, as the paleo diet often includes pasture-raised meat and sustainable seafood.

What can I eat on the paleo diet?

The paleo diet incorporates a lot of great food choices. You can eat a variety of whole, unprocessed foods, including:

1. Meat: Beef, pork, lamb, and poultry are all allowed on the paleo diet.
2. Fish and seafood: All types of fish and seafood are allowed, including salmon, tuna, shrimp, and lobster.
3. Eggs: Eggs are allowed on the paleo diet.
4. Vegetables: All types of vegetables are allowed, including leafy greens, root vegetables, and cruciferous vegetables.
5. Fruits: All types of fruits are allowed, including berries, apples, and oranges.
6. Nuts and seeds: Almonds, cashews, walnuts, pumpkin seeds, and sunflower seeds are all allowed on the paleo diet.
7. Healthy fats: Olive oil, coconut oil, avocado oil, and ghee are all allowed on the paleo diet.

There are certain food groups that the paleo diet excludes. This might be difficult for you at first, especially if you’ve recently tried the keto diet which is heavy with regard to cheese and dairy.

These foods are excluded and should be avoided on the paleo diet:

1. Grains: All grains, including wheat, oats, and rice, are excluded on the paleo diet.
2. Legumes: All legumes, including beans, lentils, and peanuts, are excluded on the paleo diet.
3. Dairy: All dairy products, including milk, cheese, and yogurt, are excluded on the paleo diet.
4. Processed foods: Processed foods and refined sugars are excluded on the paleo diet.

Are there easy paleo recipes or recipes on the go?

Absolutely! This is one of the most important considerations when looking at the time you have to commit to any dietary choices.

Here are some great recipes for “paleo meals on the go:”

1. Paleo Egg Muffins: Whisk together eggs, your favorite veggies, and diced bacon or sausage, then pour the mixture into a muffin tin and bake until set. These egg muffins are great for breakfast or as a snack on the go.
2. Paleo Protein Bars: Mix together almond butter, honey, vanilla extract, and your favorite protein powder, then press the mixture into a baking dish and chill until set. Cut into bars and store in the fridge for a quick and easy snack.
3. Veggie Wraps: Use large lettuce leaves, such as romaine or butter lettuce, as a wrap and fill them with sliced chicken or turkey, avocado, sliced veggies, and a drizzle of olive oil and vinegar.
4. Paleo Trail Mix: Mix together your favorite nuts, such as almonds and cashews, with dried fruit such as raisins, cranberries or apricots, and unsweetened coconut flakes.
5. Homemade Beef Jerky: Marinate thin slices of beef in a mixture of coconut aminos, apple cider vinegar, and spices, then dehydrate until dry and chewy.
6. Tuna or Chicken Salad: Mix canned tuna or chicken with avocado oil or homemade mayo, diced celery, and diced red onion. Serve with lettuce cups, cucumber slices, or celery sticks.

Keto vs Paleo Differences

Keto Diet

The macronutrient percentages for a keto diet can vary depending on the individual and their specific goals, but a common breakdown is:

• Carbohydrates: 5-10% of daily caloric intake
• Protein: 20-25% of daily caloric intake
• Fat: 70-75% of daily caloric intake

In general, the goal of the keto diet is to keep carbohydrate intake low enough to promote ketosis, while still getting adequate protein and enough healthy fats to meet your daily energy needs.

To get your body into ketosis, the keto diet must be adhered to much more strictly, especially by limiting carbohydrates.

Paleo Diet

There is not a strict set of macronutrients (macro) ratios for the paleo diet, as with the keto diet but rather emphasize whole, unprocessed foods rather than counting macros. However, the paleo diet is typically higher in protein and fat and lower in carbohydrates than the standard Western diet.

Here is a general breakdown of macronutrients for the paleo diet:

• Protein: 20-35% of daily calories
• Fat: 30-50% of daily calories
• Carbohydrates: 20-40% of daily calories

It’s important to note that these ratios may vary depending on individual needs, such as activity level, health status, and weight loss goals. It’s also important to ensure that you’re getting enough of all essential nutrients on the paleo diet, including fiber, vitamins, and minerals. If you’re unsure about your nutrient intake, consult with a healthcare provider or registered dietitian to ensure that you’re meeting your individual needs.

The top three differences between the Keto and Paleo diets are:

1. Macronutrient composition: The Keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet, while the Paleo diet is a moderate-protein, moderate-fat, and low-carbohydrate diet. The Keto diet emphasizes high-fat consumption to achieve a state of ketosis, while the Paleo diet emphasizes the consumption of whole, unprocessed foods.
2. Allowed and restricted foods: The Keto diet restricts carbohydrates, including fruits, grains, and starchy vegetables, and allows high-fat foods like nuts, seeds, and oils. The Paleo diet restricts grains, legumes, and dairy, but allows fruits and non-starchy vegetables.
3. Health benefits: While both diets may offer health benefits, the primary goal of the Keto diet is to promote weight loss and improve metabolic health, while the primary goal of the Paleo diet is to promote overall health and wellness, reduce inflammation, and improve digestion. Some studies suggest that the Keto diet may be more effective for weight loss and blood sugar control, while the Paleo diet may be more effective for reducing inflammation and improving gut health. However, it’s important to note that individual results may vary and that more research is needed to fully understand the long-term health effects of these diets.

In closing, the paleo diet emphasizes a return to whole, unprocessed foods that nourish our bodies and promote optimal health. While it may not be the perfect fit for you, incorporating some of the principles of the paleo diet, low sugar foods that focus on nutrient-dense foods and have you avoiding processed foods, can be a great way to improve your health and wellbeing. Remember to always listen to your body, consider working with a functional nutritionist if you have an underlying health concern and make dietary changes that feel sustainable and enjoyable for you. Here’s to a healthier, happier you!