The paleo diet focuses on healthy fats, meats and vegetables while excluding grains, sugar, processed foods, salt, legumes, coffee and alcohol. It favors the foods and lifestyle choices of our paleolithic ancestors. If you stick to the plan, portion control, and calorie counting are less essential.
What is the Paleo Diet
The key to paleo diet success is avoiding processed foods for healthy fats, plenty of veggies, a moderate amount of animal meat and few carbohydrates. The following are some basic guidelines for going paleo:
Get Your Healthy Fats
Healthy fats include organic grass fed butter, fish oil and olive oil. Meat-based fats like beef tallow, duck fat and lard from well-treated animals are also allowed. Other healthy fats include avocados and oils from nuts high in omega 3s like macadamia and walnuts.
Animal Protein
Paleo dieters also eat a fair amount of protein-rich meat, including organ meat and sustainable dairy. Red meats, pork, poultry, and liver, are all recommended, as are fish and shellfish caught wild. Fattier cuts are fine, as these are considered healthy in the paleo approach.
Load Up On Veggies
Fresh and fresh-frozen vegetables are another staple of the paleo diet. Go organic when possible and eat them either raw, steamed or lightly stir-fried.
Minimal Healthy Carbs
Again, grains and sugars are avoided on the Paleo diet, but you do need some carbs to balance things out. Healthy starches like yams and sweet potatoes bring key nutrients as well as non-toxic carbohydrates.
Add Some Fruits to the Mix
Fruits are included, too, but stick to those highest in antioxidants and low in sugar like berries.
Be Eco-Friendly
Going Paleo also has an ethos that favors foods produced locally and sustainably. Meat and dairy should be grass-fed free range if possible, and organic vegetables and fruits are always best.
What to Avoid
Again, certain foods should be avoided on the Paleo diet, including grains, beans and legumes, and all processed foods. Steer clear of sugar, soy, and processed oils; peanuts, peanut oil and hydrogenated or partly-hydrogenated oils should be avoided. Have dairy in moderation.
Eating Patterns
While the paleo diet does not require counting calories or watching portions, you should stay tuned into your bodies true needs. Eat only when you’re hungry; you don’t have to stick to a pre-determined meal plan. Feel free to skip meals when appropriate, or snack lightly when the urge calls. The goal is to eat naturally, guided by your body’s rhythms.
Lifestyle Considerations
Going Paleo isn’t just about diet; it’s about a holistic, healthy lifestyle. Strive to get 7 to 8 hours of uninterrupted sleep each night. Stay active, but don’t over-do it; keep workouts short but intense and no more than three sessions per week. An interval-style approach to training is preferred over long cardio sessions.
Vitamins and Supplements
Paleo diet vitamins and supplements might include probiotics, vitamin D, magnesium, K2, and iodine. Some of these vitamins can be obtained naturally; for example, mushrooms are rich in magnesium, and vitamin D can be absorbed through exposure to sunlight.
Check with your doctor to find out your blood levels for all essential nutrients and to determine if the paleo diet is right for you.
