Paleo Dieting 101: A Beginner's Guide to the Caveman Diet
So, What is the Paleo Diet and How Does it Work?
The idea behind the paleo diet is to focus on whole foods that were – and still are! – easily obtained in nature, such as fresh fruits and vegetables, as well as fish and lean meats, along with nuts and seeds. The theory is that these foods are more easily digested by our bodies and more nutrient dense. There are some significant Paleo health benefits, like an overall improvement in cardiovascular health, weight loss, and diabetes prevention. When you commit to a paleo lifestyle, you’ll have to say goodbye not only to processed foods like chips, baked goods, and candy, but also bid farewell to most dairy products.
Want to know more? Read on to find out why the paleo diet works and where to start.
Paleo History 101: Why the Caveman Diet Works
The basic principle behind the paleo diet is this: return to a way of eating that’s similar to what our early ancestors ate (and that’s why it is often called the “caveman diet”). Why? The theory is that modern farming drastically – and quickly – changed what humans ate. We went from fresh fruit and vegetables to a diet full of bread, legumes, and dairy. The human body is not meant to process these foods, especially in such large amounts, and this is why modern humans struggle with obesity, heart disease, and diabetes.
By focusing on whole foods like our caveman ancestors, we can easily and effectively lose weight and improve our overall health.
Paleo Diet Food Lists: What Can You Eat on Paleo?
Unlike other diets, the paleo diet is not strictly “low carb” or “low fat.” Yes, there are certain foods to avoid, but just like our ancient ancestors, we can (and should!) enjoy seasonal foods and there is no counting calories or macros. That means meat lovers as well as vegans can reap the benefits of the paleo lifestyle.
Bearing that in mind, take a look at Paleo diet foods that are approved on the plan:
- Eggs
- All kinds of meat (the leaner the better)
- Fish
- All fruits and vegetables
- All nuts and seeds
- Any and all herbs and spices
- Healthy fats and oils from fruits and nuts (olive oil, coconut oil, walnut oil etc.)
Now that you know what to eat on the paleo diet, it's time to focus on what not to eat while following a paleo lifestyle:
- Processed foods (chips, crackers, etc.)
- Grains (this includes flour!)
- Refined sugar
- Artificial sweeteners, or anything artificial for that matter
- Soft drinks
- Legumes (beans, lentils, chickpeas)
- Most dairy products
- Vegetable oils (canola, sunflower, etc.)
- Margarine
Let's Take a Look at an Example 1-Day Paleo Menu
As you can see, there are plenty of options! A paleo meal plan is easy to put together as long as you stay focused on fresh, seasonal options. Let's take a look:
- Breakfast: 3-egg omelet with green peppers and mushrooms
- Lunch: Broiled chicken atop a mix of romaine lettuce, cucumber, and tomatoes, dressed with walnut oil and lemon juice
- Dinner: Baked salmon with steamed broccoli and a simple side salad
- Dessert: Fresh strawberries
- Snacks: Carrot sticks and a handful of almonds
