About the Paleo Diet
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Basis of the Paleo Diet
The Paleo Diet is based on the premise that the human body hasn’t evolved to properly digest foods that we started eating about 10,000 years ago when we moved from hunting, gathering and foraging to farming. The diet eliminates grains, beans and legumes, dairy (except butter), vegetable oils, refined sugar and artificial sweeteners, iodized table salt, and processed, hydrogenated and refined foods. |
These are replaced with things like honey, maple syrup and sugar, coconut sugar, date sugar and syrup, molasses, olive oil, avocado oil, coconut oil, coconut milk and cream, and nut milks. Grain flours are replaced with almond, coconut, cassava, tiger nut, arrowroot, and tapioca flours, plus a few others.
The need to eat like our Paleolithic ancestors has been controversial since the Paleo Diet was introduced in the 1970s. But whether or not this is factual isn’t important to me. What is important are the many benefits of eating foods that are anti-inflammatory and free of preservatives, chemicals, and artificial ingredients. The first things I noticed not long after going on the diet was that I was no longer getting hungry between meals or tired in the afternoon.
The need to eat like our Paleolithic ancestors has been controversial since the Paleo Diet was introduced in the 1970s. But whether or not this is factual isn’t important to me. What is important are the many benefits of eating foods that are anti-inflammatory and free of preservatives, chemicals, and artificial ingredients. The first things I noticed not long after going on the diet was that I was no longer getting hungry between meals or tired in the afternoon.
Weight Loss on Paleo Diet
The Paleo Diet is a good diet for losing weight because the foods it includes makes it higher in protein, fiber and fat than the average Western diet. It is also lower in sugar, salt and starchy carbohydrates. I didn't know when I went on the diet that it was considered a weight-loss diet. But I appreciated losing 15 pounds over the first couple years on it and keeping them off without having to work at it.
The Paleo Diet is a good diet for losing weight because the foods it includes makes it higher in protein, fiber and fat than the average Western diet. It is also lower in sugar, salt and starchy carbohydrates. I didn't know when I went on the diet that it was considered a weight-loss diet. But I appreciated losing 15 pounds over the first couple years on it and keeping them off without having to work at it.
The diet doesn’t provide you with empty calories since Paleo foods are nutrient dense, and very filling. Using ground nuts or coconut pulp for your flour instead of wheat makes a big difference in how your body burns these calories because of their protein and healthy fats.
I would often get asked at the markets what I thought was the best way to lose weight. I thought that combining Paleo with Weight Watchers seemed like a good choice. You were only eating healthy foods and Weight Watchers told you how much you should have.
I would often get asked at the markets what I thought was the best way to lose weight. I thought that combining Paleo with Weight Watchers seemed like a good choice. You were only eating healthy foods and Weight Watchers told you how much you should have.
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But then I met a guy at a market who said he had lost 77 lbs in 8 months by eating strict Whole30. For those of you unfamiliar with Whole30, it takes Paleo one step further and eliminates foods that are most problematic in one of four areas—cravings, metabolism, digestion, and immune system. It’s only meant for a 30-day reset. No baked goods, no alcohol, no cheating, no weighing yourself for the 30 days! Many people do one in January to help them get over the holidays. Some do a second one in the fall to recover from summer BBQs and vacations and reset for the holidays.
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He told me he had tried dozens of diets and couldn’t stick to any long term until Whole30 (which really isn’t a diet). He said he felt great and he looked very healthy.
Even though I’ll probably never do another Whole30 due to my baked goods, I have a folder full of Whole30 recipes that I use for my everyday cooking, and I keep my freezer well stocked with these.
Even though I’ll probably never do another Whole30 due to my baked goods, I have a folder full of Whole30 recipes that I use for my everyday cooking, and I keep my freezer well stocked with these.
Paleo Diet Variations
There are now several variations of the Paleo Diet to give followers the ability to adapt the diet to one’s specific needs and lifestyle.
There are now several variations of the Paleo Diet to give followers the ability to adapt the diet to one’s specific needs and lifestyle.
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Primal Paleo
Primal Paleo is less rigid than Paleo since it allows occasional raw and fermented dairy, saturated fats, fermented soy products, edamame (immature soybeans in the pod), and other occasional legumes. After going on the Paleo diet in 2016 to help rid me of inflammation caused by a car accident, I read a lot of books about the diet. I was surprised to find that people on the diet tended to be only about 80% strict Paleo. At the time I was sleeping between heavy cushions to prevent my rolling over on either side or I would wake up in a lot of pain so I never cheated. But I wondered what those 20% were eating that wasn't part of the diet. |
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When I started selling Paleo sweet and spicy nuts and grilling rubs and seasonings at farmers markets in 2018 I asked my customers if they were on the Paleo Diet. Those who were often said they were about 80%, so I asked what it was they ate that wasn’t on the diet. Nearly everyone said dairy, specifically cheese. They said it didn’t bother them in the past so they continued eating it.
About half the people in the U.S. are lactose intolerant, but aged cheese and cream contain very little lactose, and since I had always been able to eat them with no issues, I started eating them occasionally a few years ago since inflammation was no longer an issue for me.
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Paleo Ketogenic Diet
Like Keto, the Paleo Keto Diet is a low-carb, high-fat (LCHF) diet plan. But it’s less restrictive than Keto, and can be followed by applying its general principles without following Keto guidelines around percentages or net grams. With Keto, the goal is to average 75% fat from daily calories, 20% protein, and 5% carbohydrates. By reaching these percentages, the body will enter ketosis, and people have a lot of energy and less desire to eat and to drink alcohol. |
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But if they eat too many carbs, they will be knocked out of ketosis. They will feel sluggish and start having food cravings.
Following a Paleo Keto diet is a healthy way to lose body fat particularly around the belly area. Having fat surrounding your major abdominal organs puts you at higher risk of diabetes, heart disease, and some cancers.
Following a Paleo Keto diet is a healthy way to lose body fat particularly around the belly area. Having fat surrounding your major abdominal organs puts you at higher risk of diabetes, heart disease, and some cancers.
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Paleo Keto allows you to determine to what point you should reduce your carb intake to achieve your goals. It allows you to pick from foods on the Paleo Diet, and you should select ones that are low in carbohydrates, high in fat, and moderate in protein.
People should see what works for them to lose weight. Start out eating plenty of healthy veggies, a couple low-carb fruits per day, fats, nuts, and quality meats and fish. |
Cut down on carbs if you find you’re not losing weight. That’s about it.
It you want to learn more the Paleo Keto Diet and how it differs from the Keto Diet, see my Facebook post from April 27, 2022.
It you want to learn more the Paleo Keto Diet and how it differs from the Keto Diet, see my Facebook post from April 27, 2022.
Modified Paleo-Mediterranean Diet
The Paleo and Mediterranean Diets share enough similarities that they can successfully be combined into one diet. Neither diet sets specific guidelines for calorie intake, portion sizes, and amount of food to eat per day.
The Modified Paleo-Mediterranean Diet allows the following:
The Paleo and Mediterranean Diets share enough similarities that they can successfully be combined into one diet. Neither diet sets specific guidelines for calorie intake, portion sizes, and amount of food to eat per day.
The Modified Paleo-Mediterranean Diet allows the following:
- A daily serving of legumes, such as lentils, kidney beans, black beans, chickpeas (hummus) and peanuts
- Soy milk (including fermented soy products such as yogurt, miso, tempeh, and natto) and tofu
- Dairy such as yogurt with abundant live cultures like Greek yogurt, kefir, limited amounts of hard cheese
- Gluten-free grains in limited amounts such as brown rice, certified gluten-free oats, quinoa. No wheat, barley or rye is allowed.
- Olive, canola, sesame, tahini, sunflower, and tahini oil can be used freely. Butter should be limited, and lard, vegetable shortening, hydrogenated oils (liquid vegetable oil transformed into a solid substance at room temperature) such as margarine, and palm kernel oil should be avoided.
- Sweeteners include honey, raw coconut palm sugar, maple syrup, agave nectar, and stevia. The diet severely limits raw cane sugar and molasses, and excludes processed sugar, aspartame, NutraSweet, Splenda, and saccharin.
- Beverages allowed include teas (including one serving green tea), coffee in moderation, red wine (one glass), and excludes all types of soda, fruit juices, artificially flavored and bottled beverages, caffeinated energy drinks, all distilled and malt alcohol, and beer.
- Excludes all commercially made foods, frozen meals, fast foods, convenience foods, artificial foods, and food additives
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One of the first Paleo cookbooks I bought was “Mediterranean Paleo Cooking” by Caitlin Weeks. I’ve made many of its recipes and loved every one of them. It takes the traditional food of the Mediterranean area of southern Europe, North Africa and the Middle East and applies the principles of the Paleo Diet.
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Pegan Diet
Another hybrid Paleo Diet is the Pegan Diet, which is a combination of the Paleo and Vegan Diets. It got its start when Dr. Mark Hyman, MD, was on a doctor’s panel with two colleagues, one advocating the Paleo diet and the other a Vegan supporter. He joked that he was a Pegan (pronounced “pee-gun”), a happy medium between the two diets. This became the basis for his book, "The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World." He wrote, “A few years ago I realized that most dietary philosophies, including paleo and vegan, |
had far more in common with each other than most realize, and far, far more in common with each other than with the standard American diet. Of course, you can be a chips and soda vegan, or a bacon and no veggies paleo eater, but the best whole food expressions of each are so similar."
While the two diets appear to be on opposite ends of the dietary spectrum, both reject the standard American diet (SAD) and its many unhealthy food options that include fast food, processed foods, refined grains and sugar.
Pegan combines the Paleo Diet (focused on whole foods—fruits, veggies, meats, fish, and nuts) and the Vegan Diet (strictly plant-based). The diet is based on the principle that nutrient-dense whole foods can reduce inflammation, balance blood sugar and support optimal health. It encourages eating about 75% plant-based foods and 25% from animal sources, but leaves it to individual choice.
Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, should be emphasized to minimize your blood sugar response.
Healthy fats from nuts, seeds (except processed seed oils), avocados, olives, and coconut (unrefined) is allowed. Refined or highly processed oils, such as canola, soybean, sunflower, and corn oil, are not allowed.
Eating conventionally farmed meats or eggs is discouraged and favors grass-fed, pasture-raised sources of beef, pork, poultry, and whole eggs. Eating fish with low mercury levels such as sardines and wild salmon is encouraged. Cow’s milk, yogurt, and cheese are discouraged, but grass-fed butter and foods made from sheep or goat milk are allowed in limited quantities.
Most grains and legumes are discouraged due to their potential to affect blood sugar, but some gluten-free whole grains and legumes are permitted in limited quantities. The grains allowed include black rice, quinoa, amaranth, millet, teff (an ancient grain from Africa), and oats. But no more than 1/2 cup (125 grams) per meal should be consumed. The legumes allowed include lentils, chickpeas, black beans, and pinto beans, and should not exceed 1 cup (75 grams) per day.
Another principle of the diet is that foods should be fresh and sustainably produced, with limited effects on the environment.
While the two diets appear to be on opposite ends of the dietary spectrum, both reject the standard American diet (SAD) and its many unhealthy food options that include fast food, processed foods, refined grains and sugar.
Pegan combines the Paleo Diet (focused on whole foods—fruits, veggies, meats, fish, and nuts) and the Vegan Diet (strictly plant-based). The diet is based on the principle that nutrient-dense whole foods can reduce inflammation, balance blood sugar and support optimal health. It encourages eating about 75% plant-based foods and 25% from animal sources, but leaves it to individual choice.
Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, should be emphasized to minimize your blood sugar response.
Healthy fats from nuts, seeds (except processed seed oils), avocados, olives, and coconut (unrefined) is allowed. Refined or highly processed oils, such as canola, soybean, sunflower, and corn oil, are not allowed.
Eating conventionally farmed meats or eggs is discouraged and favors grass-fed, pasture-raised sources of beef, pork, poultry, and whole eggs. Eating fish with low mercury levels such as sardines and wild salmon is encouraged. Cow’s milk, yogurt, and cheese are discouraged, but grass-fed butter and foods made from sheep or goat milk are allowed in limited quantities.
Most grains and legumes are discouraged due to their potential to affect blood sugar, but some gluten-free whole grains and legumes are permitted in limited quantities. The grains allowed include black rice, quinoa, amaranth, millet, teff (an ancient grain from Africa), and oats. But no more than 1/2 cup (125 grams) per meal should be consumed. The legumes allowed include lentils, chickpeas, black beans, and pinto beans, and should not exceed 1 cup (75 grams) per day.
Another principle of the diet is that foods should be fresh and sustainably produced, with limited effects on the environment.