Unlock Your Primal Power: The Paleo Diet Advantage

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Have you ever wondered why so many people turn to the paleo diet?

This intriguing eating plan (often called the caveman diet, the hunter-gatherer diet, the primal diet, and the Stone Age diet) aims to mimic the dietary habits of our ancient ancestors during the Paleolithic era, more than 2 million years ago.

Although the concept of consuming “what we’re programmed to” has been around since the 1960s, it was only in 2001, when the high priest of paleo, Professor Loren Cordain, PhD, published “The Paleo Diet,” that it began to gain widespread popularity in the USA.

It was so popular that by 2013, it had become the most Googled diet on the World Wide Web. Although its popularity has waned over the years and is overtaken by the keto diet, it is still potentially transformative to your health.

Let’s explore its principles, benefits, and drawbacks.

Foods Allowed Under The Paleo Diet?

The theory behind the diet is simple: eat like our prehistoric ancestors did, and you’ll shed the pounds and significantly cut your risk of developing cancer, diabetes, heart disease, and other major health problems.

If our ancestors thrived on these foods, we should, too.

Meats

Consuming protein-rich foods, meat, fish, game, and poultry is central to the paleo diet.

The best proteins are the meats of ruminant animals that eat grass, leaves, and fish. Ruminant meats include beef, bison, lamb, mutton, and venison.

Ruminants are much more efficient than human beings at converting plants into essential fats, complete proteins, and bioavailable nutrients.

The meats of grass-fed animals, in general, are also leaner, lower in saturated fat, and higher in omega-3 essential fatty acids than the meats of grain-fed animals.

Omega 3, a critical nutrient sadly lacking in Western diets, is plentiful in fish, a food allowed under paleo.

It is best to avoid farm-raised fish because they are fed a corn-based diet (grain). These have lower levels of omega 3s (and higher levels of the inflammatory omega 6s) in their system than fish in their natural habitat.

The best fish to consume are wild-caught fish lower down the food chain. They don’t typically eat other fish and have fewer toxins stored in their flesh.

Great choices are anchovies, herring, sardines, trout, and wild Alaskan salmon.

You might decide to eliminate seafood from your diet because all wild fish have the potential for toxicity. If you go this route, you should strongly consider taking a quality molecularly distilled omega-3 fish oil supplement (which has the toxins removed).

Non-Starchy Vegetables and Fruits

Fruits are allowed, but choosing ones lower in sugar, such as apples and pears, is best.

Fruits contain fiber, which regulates regularity and blood sugar and reduces cravings.

Generally, any quantity of vegetables can be eaten, except potatoes, which are high on the glycemic index (GI).

Fruits and vegetables are rich in antioxidants, vitamins, minerals, and phytonutrients. These nutrients have been shown to reduce the risks of developing several age-related conditions.

If you can afford it, consume organic fruits and veggies. They are grown without synthetic fertilizers and pesticides.

Avocados, Nuts, Olive Oil  & Seeds

These allowed foods contain healthy fats that are good for your heart, cholesterol, and overall health. ¹

Unsurprisingly, scientific research and epidemiological studies show that diets rich in monounsaturated and other healthy fats reduce cancer, diabetes, heart disease, obesity, and cognitive decline.²

Note, however, that if you are a peanut lover, legumes are not allowed under paleo.

Macronutrient Percentages

Paleo dieters typically aim for the following macronutrient distribution:

Protein

Under this diet, approximately 19% to 35% of total caloric intake should come from protein. This translates to about 0.7 grams of protein per pound of total body weight or 1 gram per pound of lean body mass.

Some sources suggest aiming for around 25% to 30% of calories from protein, especially for those engaged in physical activity or trying to lose weight.

Carbohydrates

Generally, paleo diets are lower in carbohydrates than standard diets, often making up about 23% to 40% of total caloric intake. However, this can vary widely based on individual preferences and specific dietary goals.

Fats

The remaining calories come from fats, which can account for about 35% to 58% of the diet. Healthy fats from sources like avocados, nuts, seeds, and animal fats are emphasized.

These percentages will vary based on personal health goals, activity levels, and individual responses to different macronutrient ratios.

Individuals on a paleo diet need to listen to their bodies and adjust their intake accordingly.

What Foods Are Banned

On this diet, you should routinely avoid processed foods. That means no bread, cereal, cookies, crackers, donuts, Danishes, pizza, etc.

Also, avoid alcohol, potatoes, refined sugar, salt, and refined vegetable oils such as canola.

Since our Paleolithic ancestors were hunter-gatherers, wheat, dairy, and other grains and legumes (such as peanuts and beans) are prohibited.

Legumes may surprise you since they are often touted as healthy foods. However, some health professionals point out that legumes can have negative health implications.

Legumes, just like grains, contain lectins and other compounds that plants contain to fight off insects.
These lectins increase intestinal permeability and may cause your immune system to turn against your body, leading to autoimmune diseases like lupus, multiple sclerosis, rheumatoid arthritis, and vitiligo.³

Legumes also contain protease inhibitors and anti-nutrients, which can prevent you from getting enough nutrition from their foods. These antinutrients, or phytates, prevent the proper absorption of B vitamins, iron, zinc, copper, and calcium in the intestines.⁴

Why Choose Paleo?

The paleo diet appears to be mainly beneficial to health.

This diet promotes an increased intake of fruits and vegetables. Consuming fruits and veggies can reduce blood pressure and low-density lipoprotein (LDL) levels and lower the risk of congestive heart disease and stroke. ⁵

The elimination of refined carbohydrates is also a significant positive because, when consumed in excess, carbs have been associated with a higher risk of developing type 2 diabetes and congestive heart disease. ⁵

Because this diet discourages sodium intake, temporary sodium reductions can help reduce blood pressure for specific individuals. ⁶

In short-term studies (around 12 weeks), the Paleo diet has improved fat mass, insulin sensitivity, glycemic control, and leptin levels in patients with type 2 diabetes. ^{7 8}

Some limited research suggests that diets resembling the Paleolithic approach may also lower inflammation and oxidative stress markers in adults and are negatively correlated with all-cause and cause-specific mortality rates.^{9 10}

A meta-analysis published in the Nutrition Journal found that participants following a Paleo diet experienced a mean weight loss of 3.52 kg and decreased waist circumference and body mass index MI) compared to those on the control diet.¹¹

Potential Drawbacks Of Paleo

The paleo diet significantly restricts the intake of various foods that offer considerable health benefits, such as legumes, whole grains, and dairy products.

Observational studies indicate that consuming legumes positively impacts several cardiovascular risk factors, protects against type 2 diabetes, lowers systolic and arterial blood pressure, decreases hemoglobin A1c levels in diabetic individuals, and reduces LDL cholesterol levels in the bloodstream. ¹²

Similarly, low-fat dairy consumption has been associated with lower increases in total and LDL cholesterol, reduced risk of hypertension, and modest effects in facilitating weight loss in an energy-restricted diet. ^{13 14}

The restriction of grains and dairy products in the Paleo diet can limit the intake of essential nutrients such as fiber, vitamin D (which is crucial for calcium absorption ), calcium, thiamin, riboflavin, and iron .¹⁵

Short-term studies have reported that calcium intake among individuals following the paleo diet can fall significantly below the recommended daily levels for healthy adults.¹⁶ This is particularly concerning since a higher dietary protein intake can increase calcium excretion through urine, further decreasing calcium levels.

If not adequately compensated by increased consumption of calcium-rich fruits and vegetables, inadequate calcium intake may heighten the risk of bone demineralization, osteoporosis, and osteopenia.

Additionally, the limitations on salt and dairy may increase the risk of iodine deficiency. ¹⁷

Some health professionals also contend that the paleolithic diet says little about the amount of saturated fat in meat one can safely consume. This omission may make some diet followers unconcerned about switching from healthy protein consumption to artery-clogging ones.

Take, for example, a paleo follower who previously used to eat low-fat dairy protein. Now, that person has to stop that practice because dairy isn’t allowed under paleo.

Instead, that person could switch to a higher-fat diet, negatively affecting his/her cholesterol levels.

Moreover, there is ongoing debate about the potential effects of high protein intake on kidney function.

Some studies indicate that overeating protein can lead to several health problems, especially for people already having kidney issues. While protein is essential for the body, especially for building muscles, excess intake can increase the risk of kidney damage and digestive problems.^{18 19}

When you look at how some of our ancestors ate, the “protein intake issue” becomes even murkier. This is because the meats our ancestors consumed weren’t always the lean cut that many people seem to think they were.

In a published collection of essays, Ice Age Hunters of the Rocky Mountains, we see that some of the animals that the hunter-gatherers of North America had thick subcutaneous fat. These animals included bison, mammoth, mountain sheep, and some species of bears and wild pigs.²⁰

If you are concerned that paleo diets allow you to overeat protein, you may find it helpful to tweak things and consume less protein.

Many doctors feel that most people need no more than one-half gram per pound of lean body weight.

Overcoming Challenges

Adopting a new eating pattern can be challenging. Here are some common hurdles and how to overcome them:

• Social Situations: Eating out or attending gatherings can be tricky when following a strict diet. Don’t hesitate to ask for modifications—many restaurants will accommodate your needs.
• Cravings: When switching to paleo, it’s normal to initially crave processed foods. Focus on filling your meals with satisfying proteins and healthy fats that keep you full longer. Some advocates suggest the occasional cheat meal as a paleo strategy.
• Nutritional Balance: While the Paleo diet is nutrient-dense, you should ensure you get all essential nutrients. If you have concerns about nutrient deficiencies, consider consulting with a healthcare professional or nutritionist.
• Food Tolerances: Some people have problems digesting protein while having no issues digesting carbohydrates; others have that problem in reverse. Some people have no issue giving up dairy, and others do. Slowing weaning oneself from foods you think you cannot do without or finding Paleo-friendly alternatives to upsetting foods might be options to consider.

One of the foremost authorities on the paleo diet and student of Professor Cordain, Robb Wolf, has put together a Paleo Guide that will set you on the road to success with this diet. This guide will help you deal with the challenges and make your transition to this type of diet smoother.

Conclusion

9. Whalen KA, Mccullough ML, Flanders WD, Hartman TJ, Judd S, Bostick RM. Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with Biomarkers of Inflammation and Oxidative Balance in Adults1–3. The Journal of Nutrition. 2016;146(6):1217-1226. doi:10.3945/jn.115.224048.

10. Whalen KA, Judd S, Mccullough ML, Flanders WD, Hartman TJ, Bostick RM. Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with All-Cause and Cause-Specific Mortality in Adults. The Journal of Nutrition. 2017;147(4):612-620. doi:10.3945/jn.116.241919.

11. de Menezes EVA, Sampaio HAC, Carioca AAF, Parente NA, Brito FO, Moreira TMM, de Souza ACC, Arruda SPM. Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis. Nutr J. 2019 Jul 23;18(1):41. doi: 10.1186/s12937-019-0457-z. PMID: 31337389; PMCID: PMC6647066.

12. Vitale M, Giosuè A, Sieri S, Krogh V, Massimino E, Rivellese AA, Riccardi G, Vaccaro O, Masulli M. Legume Consumption and Blood Pressure Control in Individuals with Type 2 Diabetes and Hypertension: Cross-Sectional Findings from the TOSCA.IT Study. Nutrients. 2023 Jun 26;15(13):2895. doi: 10.3390/nu15132895. PMID: 37447221; PMCID: PMC10343530.

13. Lordan R, Tsoupras A, Mitra B, Zabetakis I. Dairy Fats and Cardiovascular Disease: Do We Need to be Concerned? Foods. 2018 Mar 1;7(3):29. doi: 10.3390/foods7030029. PMID: 29494487; PMCID: PMC5867544.

14. Giosuè A, Calabrese I, Vitale M, Riccardi G, Vaccaro O. Consumption of Dairy Foods and Cardiovascular Disease: A Systematic Review. Nutrients. 2022 Feb 16;14(4):831. doi: 10.3390/nu14040831. PMID: 35215479; PMCID: PMC8875110.

15. Karlsen, M. C., Livingston, K. A., Agoulnik, D., Miki, A., Lichtenstein, A. H., Gilhooly, C. H., Folta, S. C., Economos, C. D., & McKeown, N. M. (2021). Modern-Day Paleo Diets Comparison With Dietary Reference Intakes and MyPlate Meal Plans. Nutrition Today, 56(4), 158–168. https://doi.org/10.1097/NT.0000000000000490

16. Hoffman R. Can the Paleolithic diet meet the nutritional needs of older people? Maturitas. 2017;95:63-64. doi:10.1016/j.maturitas.2016.09.005.

17. Manousou S, Stål M, Larsson C, et al. A Paleolithic-type diet results in iodine deficiency: a 2-year randomized trial in postmenopausal obese women. European Journal of Clinical Nutrition. 2017;72(1):124-129. doi:10.1038/ejcn.2017.134.

18. Delimaris, I. (2013). Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN Nutrition, 2013. https://doi.org/10.5402/2013/126929

19. Ko GJ, Rhee CM, Kalantar-Zadeh K, Joshi S. The Effects of High-Protein Diets on Kidney Health and Longevity. J Am Soc Nephrol. 2020 Aug;31(8):1667-1679. doi: 10.1681/ASN.2020010028. Epub 2020 Jul 15. PMID: 32669325; PMCID: PMC7460905.

20. Stanford, Dennis J. (1992). Ice Age Hunters of the Rockies – Stanford, Dennis J.: 9780870812217 – AbeBooks. abebooks.com. https://www.abebooks.com/9780870812217/Ice-Age-Hunters-Rockies-Stanford-0870812211/plp