Paleo for Beginners
The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.
Here we’ll teach you how to eat a Paleo diet based on real foods. You can find visual guides, recipes, meal plans and a simple meal delivery service for ultra convenience, this is all you need to succeed on Paleo.
What is Paleo
At the foundation of the Paleo diet, it uses the most nutrient-dense foods available, including organ meat, seafood, and both huge variety and abundant quantities of vegetables, with other quality meats, fruit, eggs, nuts, seeds, healthy fats, probiotic and fermented foods, herbs and spices to round it out. At the same time, it eliminates foods known to be inflammatory, disrupt hormones, or negatively impact the health of the gut, including all grains, most legumes, conventional dairy products, and all processed and refined foods.
In short, the Paleo diet is a nutrient-focused whole-foods diet, with the goal to maximize foods that heal and minimize foods that harm. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories. It’s not a way to simply lose pounds quickly (even though, for many people, it has that effect!), and it’s not a fad that dissolves under scientific scrutiny; rather, every Paleo principle is rooted solidly in the latest research and data.
Paleo Diet Rules
What to eat on a Paleo Diet
Here are typical foods to enjoy on a Paleo diet. The Palto prefers that you eliminate dairy from your diet however this is our exception and not the rule.
Following a Paleo diet is actually pretty simple. There’s a huge variety of health-promoting foods to choose from, including
Quality meats (grass-fed, pasture-raised, wild as much as possible)
Organ meat, offal and bone broth (aim for 5 times per week, the more the better)
Fish and shellfish (wild is best, but farmed is fine) (aim for at least 3 times per week, the more the better)
Healthy fats (pasture-raised/grass-fed animal fats [rendered or as part of your meat], fatty fish, olive oil, avocado oil, coconut oil, palm [not palm kernel] oil, with a focus on balancing omega-3 to omega-6 fatty acid intake)
Probiotic/Fermented foods (fermented vegetables or fruit, kombucha, water kefir, coconut milk kefir, coconut milk yogurt, supplements)
Herbs and spices
Fruit of all kinds
Vegetables of all kinds, as much variety as possible and the whole rainbow, aim for 8-14 cups per day
Colorful vegetables and fruit (red, purple, blue, yellow, orange, white)
Cruciferous vegetables (broccoli, cabbage, kale, turnips, arugula, cauliflower, brussels sprouts, watercress, mustard greens, etc.)
Sea vegetables (excluding algae like chlorella and spirulina which are immune stimulators)
Edible Fungi, like mushrooms
At it’s core, the Paleo diet is a plant-based diet, with two thirds or more of every Paleo meal consisting of plant foods and only one third of every plate taken up by animal foods. To down a complete list of Paleo food click here
What NOT to eat on a Paleo Diet
Here’s what you should avoid on a paleo diet -
The foods that are eliminated in a Paleo diet are the ones that provide our bodies with very little nutrition, and that are difficult to digest, and have the ability to stimulate inflammation or mess around with important hormones.
A Paleo diet excludes:
Grains and Pseudograins (cereal grains include wheat, barley, rye, and corn; pseudograins include quinoa, and buckwheat)
Legumes (legumes with edible pods like green beans are fine)
Dairy (especially pasteurized industrially-produced)
Refined and processed foods (including refined seed oils, aka vegetable oils, like canola oil and safflower oil; refined sugars; artificial sweeteners; and chemical additives, emulsifiers and preservatives)
Junk food and fast food
There are many foods that can be additionally problematic, especially for those with chronic health conditions, typically referred to as “gray-area” foods (see the Autoimmune Protocol).
What to drink on a Paleo Diet
Many of our customers ask us what should I drink on a paleo diet? Water is the perfect drink, and coffee or tea are fine too. Ideally, use no sweeteners, especially not sugar. We don’t recommend dairy however it is ok small amount of milk or cream in your coffee or tea. For a complete Alcohol guide view click here
Benefits of Eating A Paleo Diet
The benefits of a Paleo diet are similar to those of other liberal low-carb diets. The Paleo diet is a strict, super-charged, low-carb diet, maximizing the benefits. However, it can also be harder to do but easier than a Keto diet.
Turning your body into a weight losing machine, for maximum weight loss. Fat burning is significantly increased, while insulin levels drop greatly. This appears to make it far easier for body fat loss to occur, without hunger.
Scientific studies show that, compared to other diets, low-carb and keto diets result in more effective weight loss.
On a paleo diet you’re likely to gain a new control over your appetite. When your body burns fat 24-7, it has constant access to weeks or months of stored energy, significantly reducing feelings of hunger. It’s a very common experience, and studies prove it.
This makes it easy to eat less and lose excess weight – just wait until you’re hungry before you eat. It also makes intermittent fasting easier, something that can super-charge efforts to reverse type 2 diabetes and speed up weight loss, beyond the effect of keto only.
Paleo Diet Improves Health
Clinical trials show that a Paleo diet provides diverse health benefits, including:
reduces heart disease risk by improving cardiovascular disease risk factors
reduces inflammation and restores immune regulation through The Autoimmune Protocol
reduces cancer risk
reverses diabetes by improving blood sugar regulation and restoring insulin sensitivity
promotes healthy weight loss, reversing obesity and overweight
improves symptoms of autoimmune disease
Long-term studies show that the Paleo diet improves all-cause mortality, a marker of overall health and longevity. One major study showed that following a Paleo diet reduced all-cause mortality by 23%. Every single study of the Paleo diet has shown benefits to health markers. Studies of the Paleo diet have now followed participants for as long as two years with zero adverse effects reported. Two years is considered an ample amount of time for any potential down-sides study. At this point, there are none!
More Possible Benefits
The benefits above are the most common ones. But there are others that are potentially even more surprising and life changing. Did you know that a keto diet can help treat high blood pressure, control blood sugar and reverse type 2 diabetes, improve health markers, increase physical endurance, may result in less acne, may help control migraine, might help with certain mental health issues and more.
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