The Paleo diet is based upon eating only foods that our ancestors (typically cavemen) would have eaten. Research suggests that the diet of hunter-gatherers consisted of only whole foods.
Studies show that hunter-gatherers had reduced rates of heart disease, diabetes and obesity. It is believed that this is due to their active lifestyle and wholefood diet.
The Paleo Diet has excellent benefits for weight loss and health. Check out some Keto Meal Plan foods below to get an idea of what you can and can’t eat when following a paleo diet.
Non-Paleo Foods to Avoid
The Paleo diet excludes all processed foods. Even foods that are labelled healthy should not be consumed unless you carefully check the packaging. You should now have the following foods if you are following a paleo diet:
- Sugar and corn syrup including anything containing sugars such as drinks, juices, sweets, and desserts.
- Grains such as flour, wheat, rye, and barley as well as bread and pasta.
- Pulses such as lentils, chickpeas, and beans.
- Dairy including most milk, cheese and butter especially low-fat versions. Some Paleo diets allow full-fat versions of dairy.
- Vegetable oils such as sunflower, corn, and rape.
- Trans fats such as those in margarine and processed foods. Check labels for hydrogenated fats.
- Artificial sweeteners including aspartame, sucralose and saccharin.
- Highly processed foods including those labelled “diet” or “low-fat”.
Paleo Foods to Eat
Foods that should be eaten on the Paleo Diet are unprocessed whole foods. You can consider them single ingredient foods that have to be prepared or cooked by you. Our healthy meal plans can help you with meals that contain no processed food and help you follow a Paleo diet.
- Meat including beef, lamb, chicken, turkey and pork.
- Fish including salmon, cod, hake, trout and haddock.
- Seafood including shellfish such as prawns, langoustines and crab etc
- Eggs especially free-range.
- Vegetables including all types such as cauliflower, broccoli, peppers, onions, kale, carrots etc.
- Fruits including all berries and soft fruits such as bananas, apples, pears, avocados, tomatoes and oranges. Also exotic fruit such as mango and papaya.
- Tubers including potatoes, sweet potatoes, parsnips. and turnips, etc.
- Nuts and seeds including brazil, walnut, almonds, pistachios, macadamias, hazelnuts and sunflower seeds and pumpkin seeds etc
- Healthy fats and oils such as extra virgin olive oil, coconut oil and avocado oil.
- Condiments such as salt, spices and herbs.
Benefits of a Paleo Diet
The paleo diet can provide a wide range of benefits for your health by ensuring you eat whole, natural foods and by cutting out all processed foods.
The Paleo diet encourages you to consume fewer carbohydrates and eliminates simple carbs from sugars and wheat products. This reduces your blood sugar levels and helps to encourage your body to burn fat and lose weight.
Improved heart health
The Paleo diet reduces cholesterol levels and this reduces the risk of developing heart disease.
Prevention and Control of Diabetes
Paleo foods are low in carbohydrates which leads to a reduced demand on your pancreas to produce insulin. This improves your body’s ability to control blood sugars and insulin levels meaning people can reduce their medication for type 2 diabetes or prevent diabetes.
Consuming natural food that does not create a spike in sugar levels means that your body does not get a post-sugar slump. This evens out the energy levels and can boost performance in training and sports.
Some studies have shown that a Paleo Diet reduces the inflammation markers in the bloodstream.