The paleo diet, also known as the Paleolithic diet or the caveman diet, is a dietary plan that emulates the eating habits of our prehistoric ancestors. It focuses on consuming foods that were available to humans during the Paleolithic era, such as lean meats, fish, fruits, vegetables, nuts, and seeds. Grains, legumes, dairy products, processed foods, and added sugars are eliminated from the diet. It aims to promote natural, unprocessed, and nutrient-dense foods.

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On the paleo diet, you can eat a variety of foods that were consumed by our ancestors, including:

• Grass-fed meats (beef, lamb, pork, and game meats)
• Poultry (chicken, turkey, duck, and other wild birds)
• Fish and seafood
• Fruits and vegetables (except starchy ones like potatoes)
• Eggs
• Nuts and seeds
• Healthy oils (olive oil, coconut oil, avocado oil)
• Herbs and spices
• Unsweetened herbal teas and water

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To adhere to the paleo diet, you should avoid the following foods:

• Grains and cereals (wheat, rice, oats, barley, etc.)
• Legumes (beans, lentils, chickpeas, peanuts, etc.)
• Dairy products (milk, cheese, yogurt, butter, etc.)
• Processed foods
• Sugars and artificial sweeteners
• Refined vegetable oils (soybean oil, corn oil, canola oil, etc.)
• Alcohol
• Potatoes and other starchy vegetables

Further information on foods to avoid on the paleo diet can be found here

The paleo diet primarily focuses on animal-based protein sources, making it challenging for strict vegetarians or vegans to follow. However, some vegetarians choose to include eggs and certain dairy products while following a modified version of the paleo diet. They may also rely on plant-based protein sources like tofu, tempeh, and legumes. It’s important to remember that the strictest interpretation of the paleo diet does not include any animal-derived or processed foods.

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The paleo diet has been found to be effective for weight loss due to its emphasis on whole, nutrient-dense foods and the exclusion of processed foods and added sugars. By focusing on protein-rich foods, healthy fats, and high-fiber fruits and vegetables, the paleo diet can help control appetite and improve overall nutrient intake, leading to weight loss. However, individual results may vary, and it’s important to combine the paleo diet with regular physical activity and personalized healthcare guidance for optimal weight management.

Read a research article regarding the effects of the paleo diet on weight loss here

While the paleo diet emphasizes whole, unprocessed foods, it may have some potential health risks and concerns. The restrictive nature of the diet can make it challenging to get adequate amounts of certain nutrients such as calcium, vitamin D, and fiber. Moreover, the exclusion of entire food groups like grains and legumes may not be appropriate for everyone. It’s essential to consult with a healthcare professional or registered dietitian before starting any new diet, including the paleo diet, to ensure it suits your individual needs and health goals.

Access a comprehensive review of the paleo diet and its potential health risks here