Paleo Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

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.


Dr. Loren Cordain

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.

Paleo Diet Basics

paleo-dietCordain 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.

Eat Like a Caveman

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.

Paleo Answer

Paleo AnswerThe Paleo Answer is the latest book by  Loren Cordain.

It expands on the principles outlined in Cordain’s earlier books, highlighting the benefits of eating like our caveman ancestors.

Cordain explains that this program is “about adopting a modern healthy diet and lifestyle consistent with our genetic heritage as hunter-gatherers”.

Primarily the book focuses on how to eat like our Stone Age ancestors by consuming the same food groups they did.

Cordain applies the latest research to topics including:

  • The Truth About Saturated Fat
  • Meal Timing and Intermittent Fasting
  • Calorie Restriction
  • The Pitfalls of Vegetarianism
  • Negative Health Effects of Grains, Legumes, Potatoes and Dairy Products
  • The Food-Autoimmune Disease Connection

The Paleo Answer 7-Day Diet Plan

The meal plan includes suggestions for three meals and two snacks daily. Recipes are not provided but readers are referred to “The Paleo Diet Cookbook”.

If you are strict with the diet 85 percent of the time you can realize significant improvements in your health. The other 15 percent – which equates to about three meals a week – can include foods not normally allowed.

Also provided in the seven-day plan are health tips and specific recommendations for exercise and relaxation.

Paleo Diet For Athletes

paleo-diet-for-athletesCordain recognizes that endurance athletes require a higher intake of carbohydrates in order to replenish fuel stores after a long and intense workout.

As such the program for athletes makes changes to the basic program to allow the intake of some foods that are not included in a Paleo Diet.

The major adjustment to the program is that certain high glycemic index carbohydrate foods are included during the immediate post-workout period. For the remainder of the day the dietary pattern is the same as the general Paleo Diet program.

The Paleo Diet For Athletes outlines five periods of the day in relation to the training schedule of the athlete and explains the nutritional goals of each stage.

  • Stage 1 – Eating Before Exercise
  • Stage 2 – Eating During Exercise
  • Stage 3 - Eating 30 Minutes Post Exercise
  • Stage 4 – Short-Term Post Exercise
  • Stage 5 – Long-Term Post Exercise

For each stage he outlines in detail the specific foods to be eaten and amounts to be consumed as well as the recommended nutrient composition of the meal.

Prehistoric Foods

Here are some of the Paleo Diet suggested foods:
Turkey, shrimp, crab, halibut, salmon, lamb, lean beef, omega 3 eggs, pecans, almonds, walnuts, avocado, spinach, tomato, cauliflower, broccoli, lettuce, berries, apples, pineapple, peaches, olive oil, wine, herb tea, mineral water. Honey, dried fruit and natural oils are permitted in very small portions.

Sample Diet Plan


Omelet with spinach and mushroom

Morning Snack

Fresh berries


Grilled salmon
Large mixed vegetable salad and flax oil dressing

Afternoon Snack

Raw carrots and celery


Grilled chicken
Steamed broccoli
Tomato salad

Evening Snack

Baked walnut cinnamon apples

Costs and Expenses

An online version called Paleo Plan is available here.

The Paleo Diet book retails at $14.95.

Click here to purchase this diet for a discounted price.

The Paleo Answer retails for $25.95

Click here to purchase this diet for a discounted price.

Paleo Diet For Athletes: A nutritional formula for peak athletic performance retails at $15.95.

Click here to purchase this diet for a discounted price.

There may be an increase in grocery expenses due to the requirement to purchase more fresh produce, seafood and lean meat.

Loren Cordain Video


  • 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.


  • 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.

Alternate Paleolithic Diet: Primal Blueprint

An alternate to Lee Cordain’s diet is The Primal Blueprint written by Mark Sisson. It is also based on the concept of eating foods that were available to our Paleolithic ancestors because this is the diet that our genes are designed for, but it also involves addressing other lifestyle factors that have an important influence on our health and our ability to maintain an optimal physique.

There are ten major paleolithic principles of The Primal Blueprint

paleolithic diet

  1. Eat lots of animals, insects and plants.
  2. Move around a lot at a slow pace
  3. Lift heavy things
  4. Run really fast every once in a while
  5. Get lot’s of sleep
  6. Play
  7. Get some sunlight every day
  8. Avoid trauma
  9. Avoid poisonous things
  10. Use your mind

Primal Blueprint says that most popular diets look at daily calorie intake as being the major factor in our ability to lose weight. It also points out how most diet gurus generally prescribe one-size-fits-all recommendations for intakes of fats, protein and carbs.

However according to this paleolithic diet, this goes against our natural functioning because “our genes are accustomed to the way our ancestors ate: intermittently, sporadically, sometimes in large quantities, and sometimes not at all for days”. While the author acknowledges the importance of portion control he suggests that rather than measuring portions at each meal it is better to monitor your long-term intake over a week or more.

This approach also makes it more practical to follow an eating plan for weight loss because it can allow for occasional splurges and variations in our appetite and energy levels. Sisson says that the Primal Blueprint is “about understanding the effects that certain foods and exercise have on your body and then being able to make informed choices.

Click here to purchase this diet for a discounted price.

Could Be Difficult to Follow for Some

If dieters commit to The Paleo Diet it or the Paleo Answer 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.

See Also

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Connie

    Hi All,

    I just started the Paleo (today) and found this forum…big, big question…I know traditional grain bread isn’t allowed, but what about the sprouted-grain wheat-free ‘Ezekiel’ family of breads?

    Since that company advertises they only use freshly sprouted certified organic live grains and NO flour (AND they share a concept of the “long-ago” style eating), I was wondering if their product line was open to us. Thank you in advance :)

    • Kristin

      No grains….even sprouted, are allowed. With that being said, many people modify slightly to make it livable. I do not eat any grain….but I allow myself stevia in small quantities. Good luck!

  • Amy


    I don’t wanna lose weight , I just wanna tone up and build define musles but not sure what food should I eat to give me energy at gym and help me build musles. Can u help?

  • Samantha

    LOVE LOVE LOVE the Paleo diet! Highly reccommend it to anyone. I have significantly noticed a bit of weight loss. I just wanted to try it out and wasnt even sure if id fully commit, but once i realized how easy it was, and all the same foods i would normally eat are still part of the diet, made me more motivated. Just cutting out dairy alone definitely made me more lighter feeling, less bloated and puffy(dairy is a huge inflammatory), and it has even dramatically cleared up my skin!!
    Im all smiles, and all 100% for paleo!
    Give it a try, its super simple and you feel great n energized!

  • Jason

    Love the paleo diet! Started getting food from The Primal Plan paleo meal delivery two weeks ago and am shedding fat fast plus I feel great!

  • Christine

    I wanted to say I’ve struggled with weight for the past
    Three years. I tried the paleo whole 30 and lost
    20 lbs in three months. That was without exercise!!! I got sick
    And fell off the paleo diet so I’m restarting it!! It works people.. I cannot
    Express how much better I felt once I got through the withdrawal phase! Cutting out all processes foods and coffee caused headaches but after three days it cleared! I imagine it was the detox phase! Please I hope everyone does thus and realizes the right way to eat ! Not only to lose weight, but for all the health benefits!!

  • amanda


    I am just starting this healthy lifestyle, but i am a little confused. how can you lose weight and eat 3 meals and 2 snacks a day and eat the lovely deserts without counting calories or weighing food etc.

    This is what i have eaten for my first day

    Tinned Toms, Tandoori chicken and egg whites & coffee

    Apple sliced & Green Tea

    Veggie frittata & honey, Green Tea herbal

    Baked salmon with veg no sauce or pots.

    Banana walnut muffin (paleo of course)

    It feels like i am doing it wrong and eating far too much.

    please let me know your thoughts

    • Susan Jordan

      Tinned Toms? What is that? Is it tomatoes?

      • Ted

        Yes, canned tomatoes

    • Mik

      Amanda, you’re doing great except for the muffin and any other grain you might be including. If you refer to the original Paleo research and author, none of those things are included.

      No bread, pasta, pancakes, etc. Take a look at Loren Cordain’s book and cookbook. Maybe it will provide you with a little more background, recipe ideas and info.

      Good luck! It works!

      • Ackuee

        Oh, I had a cheat meal last night after I got back from my drill weekend. I had 12 wings from Buffalo Wild Wings, topepd with Mango-Habanero sauce. I had a side of fries with them and it was delicious. The cheat meals keep me losing my mind. This paleo thing is frigin hard. Ive eaten about 840000 eggs this week.

    • Bobi Gonzalez

      keep in mind portion control and metabolism
      If your plate is regular dinner size plate and you fill it up then yes you are eating too much however. making sure that your portions are consistent with your metabolic needs will ensure the weight loss. There are a few factors that aren’t mentioned but pay attention to your body after 3 weeks if you’ve not lost or have gained reduce the amount of food not how many times you eat. This leads me to metabolism. You’re body is best when it’s grazing. Eating every few hours will ensure that your blood levels are consistent and your metabolism stays up. Good luck in your new healthy lifestyle

    • Dustin Oranchuk

      Paleo can be used to gain, loose or maintain weight.

      If your goal is weight loss, and its not working, then simply cut back slightly on the food.

      food of ANY kind in too high in amount can harm weight loss.

      looking at your sample diet, i would probably switch the muffin out with just a handful of nuts. If that doesnt work then just SLIGHTLY reduce the portion size of all your meals.

      good luck!

      • Dustin Oranchuk

        and if you love the muffin, then just eat a bit less in general, but keep the food sources the same.

        and give it time before you change the diet, if after 3 weeks you haven’t lost weight THEN make changes.

  • Stacey H

    I have lost a total of 8lbs the first week, however, I have gained 2 back. I have struggled with weight since 2004 after losing my Thyroid and having NO metabolism. I feel like this lifestyle change will be good for me under the circumstances. I need to find more choices of meals, especially breakfast. This is a goal I must do for myself, my health and to eat correctly.

  • roynorrisww

    I don’t see this as a diet but as a lifestyle. I was a vegetarian for 16 years. I had a physical each year and they always said that my cholesterol was too high and my good cholesterol was too low. I never had a real weight problem as a vegetarian but I ate a lot of processed food that weren’t good for you. I started eating meat raised in a natural way 7 months ago. Now my cholesterol is just right. I am a big believer in the Paleo diet and in grass fed beef and naturally raised meats. Good luck to all.

  • Chantelle

    I am wondering if anybody has done this diet ( or should I say lifestyle ) while breastfeeding ? It seems perfectly compatible and beneficial with nursing, just a little bit concerned over low intake of calcium. I know broccoli is high in calcium, although it makes my baby quite gassy.

    • sarah

      Calcium is found in green leafy vegetables. So it will be fine if you eat those types of vegetables.

  • stephanie

    hi, i am just curious …i just started CrossFit, and have been a gym going female since i was now 21 and have gained 15 pounds since graduating high school. i want to loose that 15 pounds to get back to 127(im short)…My question is, has anyone worked out regularly as well as been on the paleo diet, and how much weight did you end up loosing?

    • leighpea57

      I’ve been doing Crossfit for just over a year and loosely following the Paleo Diet but I haven’t lost any weight. While this is discouraging at first glance, I can say that my body has transformed from flabby to very toned and muscular. The Paleo Diet, if followed strictly can give you weight loss results but it is tough. We did a couple of 30 day challenges and I lost a few pounds but mostly inches off my hips and waist. If there was any advice I could give to someone who really really wants to lose weight on the Paleo diet it would be to watch your carb intake (keep it under 50g) and drink 64 oz of water a day. That means limit your fruits to just berries, eat lots of meat (no carbs) and watch the types of veggies you’re consuming (ie no sweet potatoes or plantains). Hope this helps and best of luck to you and everyone else!

    • Ashlee

      Although I don’t follow paleo religiously and work out just as much, my dad does and believe me when I say he follows his paleo plan to a t. He, not only works out 2 times daily, he is also a crossfit personal trainer and preaches the paleo diet as if it was one of his children. It’s not about losing the weight. What it is about is becoming healthy and gaining muscle. Don’t worry about losing the weight so much. Just worry about being healthy.

  • Lara

    I’ve just started this diet a couple days ago and already I think it’s great. I would normally get huge cravings for starchy foods and especially want to eat around 9pm. Right now it’s 9:30pm and I’m fine.
    Today I ate:
    Breakfast: an omelet with red peppers, mushrooms, onions
    Lunch: An apple
    Dinner: Beef and califlower
    Snack: Kale crisps and blueberries.

    And I’m pretty full for someone who normally would be starving right now.
    Hope I can keep this up!!!

    • Luc Evenepoel

      Dear Lara,
      Congratulations on your weight loss so far. However, there is one point the vast majority of dieters forget, and that is that weight loss is not about weight loss. It is about KEEPING your weight off. I’m sure you are not interested in being slim for just a few months. You want to be slim for the rest of your life.There are literally thousands of ways to get slim. You can even get slim if you restrict yourself to 4 Mars bars per day. Yet there is only one way (even if you go for weight loss surgery) to keep your weight off for life, and that is good eating habits. Examine your past eating patterns in an honest way, and do something about it. The general principles are: portion caution, staying close to nature in your food choices, listening to body signals (hunger and fullness), and remaining physically active (this does NOT mean you have to go to a gym). That’s it. How you go about that is up to you, depending on your tastes, time table, and personal preferences. But if you are not going to do that, you – like the hundreds of millions of dieters before you – will regain all the weight, or even more.
      The human body is probably the most complex organism ever put on this earth. And every single day, our body tries to keep us to our ideal weight. Yet, every single day, we are obstructing our body in its efforts. Stop doing that, and your body will do miracles for you. You heard it a hundred times, and whatever adverts say, it remains true: there is no shortcut to long term weight control. You want a miracle cure? Well, it’s five years away. And will always be.

  • Debbie

    This is just the Atkins diet with a new wrapper.

    • ted

      Actually, it’s very different from Atkins.

      • Syima

        i’ve tried atkins and it’s way different.

  • Frances

    I’ve tried everything until my coworker told me how he lost all the weight I told myself sure why not try this one too. THE BEST! I have lost a significant amount of weight without starving myself and 2 days of exercise .It’s hard time to time being tempted but when you see the scale those pastries are just not worth it. Not only do you look & feel better but your attitude is much better too. I went from 207 to 191 in 3 weeks. I’ve cheated 1 or twice but it hasn’t affected me. Good luck all.

  • Louise

    julie, can you give me some ideas on what you eat on a daily basis, step by step.

    • ted

      Geesh louise, just buy the book, why should someone tell you what to do step by step when you could get a used copy of the book for cheap or from your library for free. :-)

      • Sofia

        Here is a good 10-minute Paleo breakfast quick, easy, and has enthyerivg you need Ingredients:-1/2 cup cage free, vegetarian fed, egg whites-1 whole, organic, large egg-1/2 to 1 cup frozen organic spinach leaves- 2 tbsp organic mild salsa- Dash of black pepper and cayenne pepperInstructions:-Mix egg and egg white together in mixing bowl or measuring cup-Heat 1 tbsp of organic olive oil in medium sized skillet on low to medium heat-Put frozen spinach leaves in microwave safe container and cook on high for 2.5 to 3 minutes-Scramble eggs while spinach heats up-Transfer eggs and spinach to plate after 3 minutes and add salsa.-Add cayenne pepper, black pepper, or other spices for taste.NOTE: Can substitute frozen spinach with spinach leaves and can also be made as an omelette. For extra flavor and healthy fats, add guacamole or avocado slices.If still hungry, add an additional egg, more spinach, or use the added guac/avocado.Total prep and cook time: 10 minutes or less.

  • Julie

    I’ve been on the diet for a week and a half, and I’ve lost over 7 pounds already! I’m also a Type 1 Diabetic, and this diet has done wonders for my blood sugar numbers. I’m now using half the fast acting insulin I was taking before starting the diet. I wanted to get away from processed food anyway, and this was my solution!

  • Sandie

    I have been trying something similar and looking for wheat free recipes I discovered the paleo concept. I have lost 5 lbs this week while still consuming cheese. I am going to try taking cheese out with the new info I have found. The hardest part for me is not having anyone to talk with about my diet experiment as most ppl I know think I am crazy for not eating bread.

  • Lyndsey

    I have been on paleo for about 5 days. I am not sure how to make this diet work for WEIGHT LOSS. Ive gained 2 pounds. BUT that might just be because of the holidays still causing negative effects. I think if I stick with it within the next week the pounds will drop off.

    I eat fruit every morning. Usually 1/2 banana and 1/2 cup of blueberries. If I HAVE to Ill have an apple early afternoon. I know fruit is not good for weight loss but its easy with a busy schedule. Any suggestions on better paleo methods for weight loss?

    I eat chicken, tuna, salmon, avocado, salads with olive oil/vinegar dressing, venison, turkey, lots of herbs for flavor.

    is dark chocolate bad if I have cravings?

    • Dustin Oranchuk

      I like meat and nuts for breakfast, very paleo, very fast, very effective. you can have some berrys with it, but the meat and nuts will slow the sugar from the berrys. Just have a small amount of meat, a handful of nuts and a handful of berrys

      if u dont loose weight, just eat a little less of the paleo approved food. This diet can be used for weight lose, gain or maintenance. just adjust the serving size accordingly.

      Dark chocolate is NOT bad, just make sure its at least 80%

  • saby

    I have heard that Paleo Diet reveals the importance of healthy eating with low carb recipes.Is it really true?

  • Pam

    I started the Paleo program on 11/1/11 and have lost 20 lbs to date. I love it. I am not hungry and there are plenty of foods to choose from. I feel so much better. I limit my fruit consumption to one a day and stay away from the real sugary ones as suggested in the book. I have only had one diet soda since beginning and will probably not ever have another one.
    Eating out is a cinch. The best part is not being hungry! Just start it! Good luck everyone!

  • ana

    I haven’t read the book but can someone tell me are you not suppose to have any type of coffee on this diet?

  • Marni

    I started eating Paleo style at the end of June and I have lost a significant amount of weight and continue to lose an average of about 3 pounds per week. My fruit consumption is minimal maybe twice a week at best as I am very strict with myself. The food is wonderful and I feel great! It took me about three weeks to get over the sugar and carb cravings but it was well worth it.
    Life is good, Paleo for Life.

  • Mike Paleo

    Once you are free of previous sugar addiction it’s easy and life affirming. This is the way everyone should eat…they used to, so why not again. This is the solution.

  • Mariluce

    Is anyone loosing weight on Paleo diet and eating fruit at the same time? If yes, how many servings of fruit are we allowed per day? I lost 8 LBS in the first week and now I am stuck. My husband thinks the reason is my fruit consumption… I am confused….

    • Dustin Oranchuk

      If you keep your fruit to only one serving of fruit/day that should be fine.

      also try to have most of your fruit to be berrys. Berrys have a much smaller impact of blood sugar, and some studies show that some berrys like blueberrys actually have a positive impact of blood sugar management.

  • Yolanda Abbey

    I will put my comments when I start diet.

  • Alyssa

    Where does it say they recommend diet soda? That is contradictory because artificial sweeteners are CLEARLY not accepted on the Paleolithic diet, and neither would carbonated water, aka an unnatural form of it. So maybe check your facts before you post this for all to read.

    • ted

      @Alyssa That was the point the reviewer was making which is why she listed that aspect in the “cons” “Recommends diet soda, which is contradictory to the philosophy of the diet.” We do check facts and this was in the book reviewed. This was not a general statement concerning all paleolithic diets but just the one reviewed.

  • Jean

    Cutting out sugar, flour and wheat is the best way I know to eliminate food cravings. This diet has good variety once you get used to avoiding refined grains. Lost 7 lbs the first month on a modified version (still ate some rice) without exercise. If you tend to overeat, this plan works wonders since the “trigger” foods of sugar, flour and wheat are eliminated.

    • Wesley

      My go-to Paleo-friendly breakfast: -1.5 sopcos protein (Beverly-brand protein: a private company focused on bodybuilders they’re the best in the industry!), mix with 1 packet of individually-packed Benefiber (not only does it give you 3 grams of fiber, an absolute must for long-term health, but it helps you feel more full so make it with 2 packets if needed).-1 medium Gala apple (my favorite, but any type should do!)-1 packet of Justin’s-brand almond butter (available in individual packets at Jewel, etc.-If you need a snack before lunch, I’d recommend keeping some mixed nuts (almonds, walnuts, pecans) nearby, maybe some celery slices too!-Occasionally, all I’ll have time for is an apple and low-fat cheese stick (I know, I know but I’m doing Paleo+a little cheese )

  • Rick

    I have really followed the plan & have lost at least 12 lbs on the diet. My wife & I have changed our lifestyles to elimate grains, pasta, cheese, etc. I feel so much better. I know for sure, the diet works !

  • Lynn

    I never believed the diet would work for me, as no other diet has. I have a sweet tooth like you would not believe. However, I have managed to drop a fast 10 lbs without exercise, on the diet alone and have not missed my sweets. I highly recommend the diet.

  • Hala Nakhleh

    I would like to try it then I will comment. I know I will succeed?

  • Bri

    I tried the paleo diet for about a month, attempting to rid the heavy symptoms I get over my period (gaining 15 pounds of water weight) and get into better shape. It doesn’t work for me. I ate a very balanced diet with plenty of protien and fats, but I had no energy. I had to sleep like 12 hours a night and still didn’t want to get up; and before I had the energy to start on my basketball team, but my coach noticed such a change in performance, I got benched. After getting off the paleo and just eating a regular healthy diet I regained all my energy. Though it did help with the water weight it wasn’t worth it.

    Just doesn’t work for some people.

    • Dustin Oranchuk

      just curious, did u feel bad right away? or only after a week or 2?

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