Nov 11, 2010 Jennifer Silva
Not just another low carb diet - DaBinsi
What is the Paleolithic Diet?
A Paleolithic diet (commonly called a paleo or caveman diet) is a diet lifestyle based on the theory that our bodies aren't designed to eat processed foods and we should only eat those foods that would have been available during the Paleolithic era. It emphasizes natural, unprocessed foods that can be eaten without preparation. Paleo diet advocates claim that health problems like obesity, type 2 diabetes and heart disease are "diseases of civilization" caused by modern, packaged and processed foods.
Like its name implies, eating a paleo diet means eating natural, unprocessed foods. Now, that doesn't mean a paleo diet consists only of raw foods, but it does mean that in order for something to be considered truly "paleo," it needs to be something that can be eaten in its natural, raw state. For example, you can eat carrots raw but you can also grill, bake and steam them, so they're paleo. On the other hand, to eat a potato, you have to cook it, so it's not paleo.
In general, a paleo diet is high in fat, moderate to high in protein, and low to moderate in carbohydrates. While this may seem counter intuitive to weight loss, it's similar to many other low-carbohydrate diets and is generally believed to mirror the nutritional breakdown of foods available to hunter-gatherer societies.
What Foods Can You Eat on a Paleo Diet?
Paleo eaters don't normally count calories or restrict portions. Instead, most paleo dieters control their food choices and follow a more natural eating style that emphasizes just listening to your body and eating only when you're hungry. Prepared properly, you can eat any of the following foods on a paleo diet:
- Meat, chicken and fish (grass-fed and/or free-range)
- Eggs
- Fruit (especially berries)
- Vegetables (including plenty of greens)
- Nuts (not including peanuts or cashews)
A key aspect of the diet is that it emphasizes variety, not only because a diverse diet is usually a healthier diet, but also because foraging man would have been forced to eat a wide variety of foods to ensure his nutritional needs were met. Paleo connoisseurs therefore recommend eating as many different fruits, vegetables and grass-fed meat varieties as you can to maximize your nutritional intake.
What Foods Can't You Eat on a Paleo Diet?
Although the list of foods forbidden on the paleo diet is short, it is pervasive, and some people find going full Paleo to be a challenge, especially if they eat out often. A vital key to succeeding on the paleo diet is to be comfortable cooking for yourself and making special orders when you eat out, otherwise your food will be loaded with ingredients that you shouldn't eat. For the most part, foods you can't eat on the paleo diet are:
- Grains (including breads, pasta, noodles and rice)
- Potatoes (including sweet)
- Dairy products
- Sugar (except limited amounts of honey)
- Salt
- Beans (including string and all types of peas)
You may have noticed that everything on the list, except for beans, is white. That's a great way for remembering 90% of the forbidden foods on the paleo diet: If it's white and processed, it's off limits!
Fats on the Paleo Diet
Just what fats and oils are allowed is an issue of ongoing debate but, in general, fat sources allowed on the paleo diet are:
- Coconut oil
- Animal fat (from a grass-fed and/or free-range animal)
- Olive oil
- Avocado oil
- Tree nut oils (like walnut, almond and pecan
All other oils (including common ones like vegetable, corn, canola, safflower and sunflower) aren't allowed, not only because they're often processed (being hydrogenated or partially hydrogenated), but also because they're from non-paleo food sources.
No Salt on the Paleo Diet
A major rule of the paleo diet is no added salt. Luckily, giving up prepared, processed foods usually cuts the vast majority of salt out of any diet, but unfortunately the rule also means refraining from sprinkling any salt on daily meals. Paleo eaters are encouraged to use plenty of other herbs and spices (pepper, cilantro, dill and crushed red pepper are popular favorites) to add flavor, and they often claim that within a few weeks they don't miss the salt at all.
Low Glycemic Index Eating
A low glycemic diet, the paleo diet forbids simple (and artificial) sugars. Because it's high glycemic foods like carb-heavy pastas and treats that result in blood sugar swings and cravings, that's probably why some find the paleo diet easier to follow than carbohydrate-rich diets. For the most part, if it's paleo, it's low glycemic and can be enjoyed. Since fruits are higher in sugar than meats and vegetables, however, some paleo proponents advocate limiting fruit consumption (especially dried fruits) if your primarily goal is to lose weight.
Drinks Allowed on the Paleo Diet
Although there is some controversy as to what drinks are acceptable, in general, the following beverages are allowed on a paleo diet:
- Water (spring and mineral)
- Tea
- Coconut water (pure)
- Fruit smoothies (made with fruit and water)
Exercise Like a Caveman
Unlike most other diet lifestyles, the paleo diet does not advocate long workout sessions and extended cardio training programs. Keeping with its philosophy of "living like a caveman," paleo diet exercise mimics the types of exercise someone might get hunting on foot. Imagine short, powerful bursts of activity that are limited, intense and cross-functional. Ideal paleo workouts include CrossFit and interval training programs because they incorporate just that sort of activity.
How to Succeed on the Paleo Diet
While there probably aren't many paleo eaters willing to say it was easy, there are plenty wiling to say it works. If you really want to succeed, try the following tips:
- Plan ahead. Clean your cupboards, find paleo snacks and recipes, and cook extra. Planning like this will keep you from nibbling on non-paleo foods just because you're hungry and out of stock.
- Read labels. If you're buying something in a box, bag or pouch, read the label. Even if it says "all natural." Not only is it just a good idea to know exactly what you're putting in your body, there are often hidden salts, sugars and preservatives in foods that aren't immediately identifiable from the packaging.
- Don't cheat.That probably seems like a silly piece of advice but sticking to a truly paleo food plan is important because once you start snacking on sugar- and salt-laden foods again you're going to jump back on the craving roller coaster. Know that you're going to want to cheat when you eat out, so resist the urge and just get comfortable being called a "picky eater."
- Get back on the horse. If you cheat, don't beat yourself up over it. Let it go, figure out why you did it, and plan ahead so that it doesn't happen again.
- Love what you eat. Don't eat foods just because they're paleo. Eat foods because you love them and they're paleo. Giant salads loaded with fruits, grilled vegetables and succulent meats are just the tip of the iceberg when it comes to delicious, healthy paleo meals, so be creative and find recipes that you love.
Sources
Cordain, Loren, The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, Wiley, 2010.
Paleo 101, paleodietlifestyle.com, http://paleodietlifestyle.com/paleo-101 (November 11, 2010)
Introduction to the Paleolithic Diet, Earth360, www.earth360.com/diet_paleodiet_balzer.html (November 11, 2010)
Paleo Diet Summary Introduction, Paleodiet.com, www.paleodiet.com/definition.htm (November 11, 2010)
Copyright
Jennifer Silva. Contact the author to obtain permission for republication.
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