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Paleo Diet
Background
Loren Cordain wrote the Paleo Diet based on his research about the probable diet of our human ancestors. The concept of the Paleo approach to eating is that humans were evolving for millions of years prior to the Neolithic period, which is when agricultural practices changed our diet considerably. Cordain affirms that grains were not a part of the prehistoric human diet and were only introduced at the time of the agricultural revolution 10000 years ago.
In the past 200 years the industrial revolution has changed our diet to an even greater degree with the introduction of processed and artificial foods as well as an increase in the amount of food that is available to us due to our ability to store foods for a long time.
Cordain claims that these changes have created a detrimental effect on our health and declares that they are responsible for the diseases of modern civilization including obesity, diabetes, heart disease and cancer.
The Paleo Diet Basics
Cordain states that the genetics of humans is best adapted to the diet of our human ancestors prior to the introduction of agriculture. As such the Paleo diet is based on eating foods that would be available to humans in the absence of all technology so as to mimic the diet of hunter-gatherer societies as much as possible.
Many foods are restricted on this diet for the reason that that they were not available to our prehistoric ancestors. These include all processed foods, sugar, salt, grains, legumes, dairy products, coffee and alcohol. Potatoes are also restricted because the varieties available now are genetically and nutritionally altered and are much higher in carbohydrates in comparison to those available in Stone Age period.
While eliminating grains and refined carbohydrates does make this a relatively low carbohydrate diet, it is less restrictive than other diet plans of this nature such as ‘Atkins’ and ‘Protein Power’ because most fruit and vegetables are allowed in unlimited portions.
Recommended Foods
Meat, poultry, fish, eggs, most vegetables, mushrooms, fruits and nuts.
Honey, dried fruit and natural oils are permitted in very small portions.
Sample Diet Plan
| Breakfast
Omelet with spinach and mushroom |
| Morning Snack
Fresh berries |
| Lunch
Grilled salmon |
| Afternoon Snack
Guacamole |
| Dinner
Grilled chicken |
| Evening Snack
Baked walnut cinnamon apples |
Look for more high protein recipes here.
Costs and Expenses
The Paleo Diet book retails at $14.95.
There may be an increase in grocery expenses due to the requirement to purchase more fresh produce, seafood and lean meat.
Pros
- Higher intakes of protein reduce appetite and increase metabolism. High protein also prevents loss of lean muscle.
- Emphasizes fruit and vegetables.
- Intake of essential fatty acids will be high on this diet.
- May be beneficial for dieters who have difficulty with carbohydrate cravings and blood glucose imbalances.
- Will improve and reduce the risk of developing many diseases and disorders such as diabetes, heart disease and cancer.
- Produces a net alkaline load on the kidneys, which helps to reduce the loss of calcium and preserve bone tissue, which may reduce the risk of osteoporosis.
- Provides six weeks of sample menus.
- Does not require counting or measuring.
Cons
- Highly restrictive and will require a great deal of commitment from the dieter. Eliminates many favorite foods such as pasta, bread, potatoes and desserts.
- May be socially disruptive. Difficult to eat out or at social occasions.
- May be an initial withdrawal period when dieters commence the diet due to eliminating coffee, sugar, alcohol and refined carbohydrates.
- Diet is based on speculation to some degree, as it is impossible to be certain what exactly our Paleolithic ancestors ate.
- Recommends diet soda, which is contradictory to the philosophy of the diet.
- Will require careful planning to ensure that calcium is adequately supplied due to the absence of dairy products.
- Not suitable for vegans or vegetarians.
Conclusions
If dieters commit to The Paleo Diet it can certainly be very effective for weight loss and will reduce the risk of diseases that are associated with obesity and the modern western diet.
However it may be difficult to follow especially in the initial stages and many people will experience unpleasant reactions such as fatigue, headaches and cravings. Usually these disappear after several weeks and from that point on The Paleo Diet is generally very easy for the majority of dieters to adhere to.
If beans and grains are so terrible for us, how does the author explain the people in the Blue Zones? These people have a diet low in fat, but high in grains (high fiber, non-processed grains) and legumes. I think any diet that cuts out an entire food group is shady.
I do agree that we eat too much wheat and refined carbs, but I think whole grain foods like quinoa, barley, bulgur, oats, etc. can fit into a healthy food plan.
Yeah I love this diet..It’s essentially a raw food diet with meat added in, which works for me because I tried going all raw and had a really difficult time of it..this is much easier to maintain and I feel sated and energized..the first three weeks or so are pretty brutal though, so plan for that..cutting grains and dairy puts your entire chemistry into a bit of a tailspin at first..I was extremely irritable and low on energy..had a tough time sticking to it..then around the one month mark I hit my stride and felt great..there’s a reason so many people have allergies/intolerances to wheat and dairy..I truly believe humans are not meant to consume those poisons..I’m not really a fan of eggs either but hey, whatever works for you..good luck to all!
“… based on speculation to some degree, as it is impossible to be certain what exactly our Paleolithic ancestors ate”?
Well they certainly did not eat fast food loaded with salt, trans-fats, HFCS and other highly processed/refined grains. A diet of fresh meat and produce is much closer to what our human bodies are designed to eat than the corporate crap provided to us by McDonalds, Kraft,Nabisco, and the ilk.
I have been on this diet for around a month now. I am 20 years old and have been overweight all my life even as a child. Going into my junior year of college and being 6′ 3” and weighing over 300 lbs was not fun. So I saw this diet and went along with it and added exercise a couple days a week. Well, in the past 30 days I have lost 23 lbs and continue to lose weight nearly everyday. granted with this diet I try to stay around 1200 calories a day. But This diet is amazing!! I have wrestled, played football and this diet has lost me more wieght in one month then those sports did all season. If you are overweight or obese, go on this diet. You will not regret it!!
This diet is amazing, you will lose weight and feel fantastic. Plus, if you go off the diet you will realize how bad other foods are for you.
It might be tough to get started on but it will change your life.
I have been following (roughly) this diet for a few weeks now and I have to agree with Steph. I feel better and less bloated. Many of my symptoms have disappeared and I feel more energetic. I also sleep better and have no restless leg issues. Better food guidelines I have seen yet.
i did this diet for a week, my digestion improved, my body became leaner, realy just from a week. then i decided to try grains and stuff again and i felt sluggish and had poor digestion lke it just seems to take all day for grains to leave your stomach. I also feel bloated with grains, just extra pudgy. I am going to go back on this ‘diet’ realy i think just the way we are ment to eat, and see if i can lose my pudge for summer:)
Actually really easy to follow. It essentially mimics the specific carbohydrate diet that was designed to heal gut disorders. I have celiacs disease, allergies and ADD and following this paleolithic diet remarkably eliminates all symptoms. I have more energy and stamina and require about two hours less sleep. This is without changing exercise schedules. I do focus on veg and limit fruit intake though. Definitely worth a shot, and it doesn’t cost more than your average western diet with all it’s value added products. The key is to satiate with good fats.
Sounds like th perfect diet(except the diet soda???)! The person writing the critiques needs to get up to speed on healtful diets as dairy/ milk products are not suitable for human consumption and actually inhibit the absorption of calcium. Green leafy veggies are the way to go. Also, modern day fruit is higher in sugars and lower in fiber than our ancestors had. I agree with Dewayne about the beans.
I believe that one thing the diet leaves out is that beans should be allowed even in such a diet because they are low in carbs and in addition; they provide a great deal of fiber and have the same slow burning effect as most veggies. Furthermore, their philosophy should include beans because they grew from the earth and were probably snacked on back then.
I’m going to try it, but with a twist.
I’m going to eat raw uncooked foods during the day and for dinner i’ll have some cooked meat and steamed veggies.