Paleo Diet – Recipes, Principles, Results
The paleo diet is a way of eating based on the menu of our human ancestors from the Paleolithic era. It is a low-carbohydrate eating model that focuses mainly on consuming unprocessed foods. What are the rules of the paleolithic diet? What does a weekly paleo meal plan look like? What effects can the paleo diet bring?
Table of contents
Paleo diet - what is it?
The paleo diet (from the English paleolithic diet), also known as the paleolithic diet or the primal diet, is an eating approach focused primarily on natural foods and is considered a low-carb nutrition model. This menu is based on the diet of human ancestors from the Paleolithic era, often referred to as the hunter-gatherer diet or the caveman diet.
The modern paleo diet is built on the idea that humans are not genetically adapted to highly processed foods that appeared with the development of agriculture, and that a menu based on nature’s bounty can have a positive impact on health, well-being, and physical condition.
The diet model was popularized in 1975 by gastroenterologist Dr. Walter L. Voegtlin, who published a book suggesting that the diet of Paleolithic humans was more nutritious and healthier than today’s eating habits. In the 1980s, Loren Cordain, an American researcher specializing in nutrition and sports physiology, also gained popularity by presenting research suggesting that people seeking healthy eating should follow the paleolithic model, as this is what our species was programmed for many generations ago.
Paleo diet - rules. How does the paleo diet work?
The paleo diet is a low-carb eating model that is also high in fat and rich in protein. It is estimated that the intake of specific macronutrients in a paleolithic diet may look like this:
- 19–35% of energy may come from protein
- 28–47% of energy may come from carbohydrates
- 28–55% of energy may come from fats
The main principle of the paleo diet is to include only unprocessed, natural foods in the daily menu, focusing on organic produce and products from local suppliers.
Paleolithic diet - what to eat and what to avoid?
Following the example of hunter-gatherers from the Paleolithic era, who lived a nomadic lifestyle and used primitive tools such as spears, knives, and sharpened sticks, the foundation of a modern paleolithic diet should include:
- meat
- fish
- seafood
- vegetables such as bell pepper, tomato, spinach, beetroot, cauliflower, or broccoli
- nuts, such as walnuts or hazelnuts
- seeds, e.g., chia seeds, flaxseed
- fruits, such as apples, plums, or pears
- coconut fat and sometimes cold-pressed vegetable oils
- eggs
Paleolithic people had no access to dairy products because cattle had not yet been domesticated. They also did not grow crops, meaning they had no access to grains. According to paleo principles, the modern diet should limit:
- grain products such as bread, pasta, rice, or groats
- dry legumes
- refined oils
- processed meat and fish products
- milk and dairy products
- starchy vegetables such as potatoes or sweet potatoes
- vegetable and fruit preserves such as juices, jams, or marmalades
- highly processed products – sweets, sugary drinks, fast food
- alcohol
Some versions of the paleo diet differ in their guidelines. Some allow coffee, tea, or red wine, while others suggest excluding them, limiting eggs, or avoiding exotic foods in favor of local produce.
Paleo diet - who is it for?
The paleo diet can be followed by healthy individuals, as well as people with lactose, milk protein, or gluten intolerance. It may also help people aiming to lose weight.
Paleo diet - how to start?
If you decide to follow the paleo diet, first understand its philosophy and focus on eating natural, unprocessed foods. Start by removing highly processed products from your daily menu, beginning with fast food, sweets, salty snacks, and processed meats or fish.
Next, look for local food producers, organic farmers, or consider growing your own fruits and vegetables. Opt for organic products free from artificial additives.
Then, eliminate grain products such as pasta, rice, bread, or groats, and gradually reduce dairy consumption.
To make meal planning easier, prepare your menu in advance, using available inspiration or the help of a qualified dietitian. Monitor your body’s response, adjusting meal times and portions to your individual needs.
Paleo diet - sample meal plan
Although the principles of the paleo diet seem simple, creating a balanced menu based on Paleolithic eating patterns can be challenging. Here is an example of a daily paleo menu:
Breakfast - Colorful scrambled eggs
Ingredients: 3 eggs, half a yellow bell pepper, a handful of cherry tomatoes, 1 teaspoon chives, a handful of spinach leaves, half an onion, 1 teaspoon coconut oil, favorite spices.
Preparation: Wash and dry vegetables, chop finely, and sauté in heated oil. Add eggs to the sautéed vegetables and cook until the whites are set. Add spices and stir.
Second breakfast - Fruit salad
Ingredients: 1 apple, 1 banana, a handful of raspberries, a handful of blueberries, a handful of walnuts.
Preparation: Wash and dry the fruits. Peel the banana and slice it. Peel and core the apple, then cut into smaller pieces. Place in a large bowl, add raspberries, blueberries, and chopped walnuts. Mix well.
Lunch - Baked chicken breast with roasted vegetables
Ingredients: 150 g chicken breast, 1/2 broccoli, 1/2 cauliflower, 2 carrots, favorite spices, 1 tablespoon cold-pressed olive oil.
Preparation: Wash and dry the meat, season to taste, and place on a baking sheet lined with parchment paper. Wash the vegetables, peel the carrots, remove leaves from broccoli and cauliflower, and cut into pieces. Season and place on the other side of the baking sheet. Bake at 180°C (356°F) – remove vegetables after about 15 minutes when soft, and meat after about 30 minutes. Drizzle with olive oil before serving.
Dinner - Grilled salmon with pumpkin purée
Ingredients: Half a Hokkaido pumpkin, 150 g salmon fillet, 1 tablespoon lemon juice, favorite spices.
Preparation: Peel, wash, and dice the pumpkin. Place on a baking sheet lined with parchment paper and bake at 180°C (356°F) for 40 minutes. Blend the baked pumpkin until smooth. Wash and dry the fish, season to taste, wrap in aluminum foil, and place on a hot grill. Grill for 10–15 minutes. Drizzle with lemon juice before serving.
Paleo diet - contraindications
The paleo diet should be avoided by people with gout, kidney disease, or liver problems. It is also not recommended for the elderly or people with calcium metabolism disorders who may be at higher risk of osteoporosis.
Due to its high content of animal fats, the paleo diet is considered heavy to digest and is not recommended for people with digestive issues or gastrointestinal disorders. It is also unsuitable for vegetarians and vegans.
Paleo diet - effects. Is the paleo diet healthy?
The paleolithic diet reduces processed food intake while providing significant amounts of dietary fiber, which helps maintain a high feeling of fullness.
Since it eliminates processed products, stimulants, sweets, alcohol, and refined fats, some studies suggest it may lower the risk of lifestyle diseases and improve lipid and insulin balance. Research indicates it may reduce LDL cholesterol and triglycerides, and eliminating salt may lower blood pressure, reducing the risk of hypertension.
It can also reduce "empty calories" and overall energy intake, making it potentially helpful for weight loss and BMI reduction. However, many people find it hard to stick to because of limited food variety and taste.
It’s important to note that some versions of the diet can be high in cholesterol and animal fats rich in saturated fatty acids, which is not ideal for long-term health. High protein and oxalate intake may increase the risk of kidney or liver disease. Excluding dairy can lead to calcium deficiency and osteoporosis risk, while eliminating legumes and whole grains may cause deficiencies in other key minerals.
Although the paleo diet has benefits, such as reducing salt and processed food intake, it does not align with the Healthy Eating Pyramid and is not recommended by the Institute of Food and Nutrition. The best approach is a healthy, balanced diet that includes a variety of foods from all food groups.
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