The Paleo diet, often referred to as the "Caveman Diet," is akin to the Carnivore Diet but with a broader palette. It's all about eating like our ancestors did in the Paleolithic Era, around 2.5 million to 10,000 years ago. Think lean meats, fish, fruits, vegetables, nuts, and seeds - a time when hunting and gathering were the norms. This diet avoids grains, dairy, processed items, beans, legumes, and sugars.
Disclaimer: The content is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.
Health benefits: What the research says
Numerous studies have highlighted the Paleo diet's effectiveness in weight loss, reducing blood pressure, and improving other health markers. However, some experts caution that more research is needed to fully understand its impact, especially concerning the exclusion of whole grains known to help prevent heart disease and diabetes.
Why go Paleo?
The diet's main allure lies in its simplicity and potential health benefits. By eliminating processed foods and focusing on whole foods, it aligns with what our bodies were originally designed to eat. The diet has shown promise in managing weight loss, blood pressure, cholesterol, and triglycerides.
Customising your Paleo experience
Though the basic tenet is to avoid processed foods, the Paleo diet can be personalised. You can include occasional indulgences like red wine and dark chocolate and even adapt it by adding healthy, modern foods like grass-fed butter and gluten-free grains.
Getting started: A shopping list and sample menu
Starting the Paleo diet is easy with a simple shopping list that includes various meats, poultry, fish, eggs, fresh and frozen vegetables, fruits, berries, nuts, and essential condiments like olive oil and sea salt. A typical week's menu can vary from eggs and vegetables for breakfast, chicken salad or leftover burgers for lunch, to baked salmon or a meat and vegetable stir-fry for dinner.
Here's a look at what you might eat during a typical day following a Paleo diet:
Breakfast: Broiled salmon and cantaloupe.
Lunch: Salad made with romaine, carrot, cucumber, tomatoes, avocado, walnuts and lemon juice dressing.
Dinner: Lean beef sirloin tip roast; steamed broccoli; salad made with mixed greens, tomatoes, avocado, onions, almonds and lemon juice dressing; and strawberries for dessert.
Snacks: An orange, carrot sticks or celery sticks.
What to eat
Vegetables
Nuts and seeds
Fruit
Eggs
Lean meats, especially grass-fed animals or wild game
Fish, especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore tuna
Oils from fruits and nuts, such as olive oil or walnut oil
Avoid the following
Legumes, such as beans, lentils, peanuts
Dairy products like milk and cheese
Refined and added sugar
Grains: wheat, oats and barley
Added salt
Starchy vegetables, including corn, jicama, peas and white potatoes
Highly processed foods, such as chips or cookies
In conclusion
The Paleo diet offers a way to eat healthily by focusing on unprocessed, whole foods. While individual experiences may vary, and certain food groups are excluded, it provides a framework for a balanced diet. A simple guideline for the Paleo diet is, if it looks like it was made in a factory, avoid it.
