Following the hunter-gather nutritional approach of our Paleolithic ancestors, the Paleo diet focuses on natural whole foods. The Paleo diet, introduced in the 1970s, evolved into a diet with variations used by athletes to maximize performance and non-athletes exploring alternate nutrition strategies. These variations can make it difficult to select the correct foods recommended by the Paleo diet while avoiding the restricted foods.
Types
The original Paleo diet included strict guidelines for the foods that could and could not be consumed. Since the 1970s, doctors, researchers and dieticians have adjusted the Paleo diet slightly to fit the individual requirements of certain populations. Loren Cordain, a health and exercise professor at Colorado State University, developed a plan for athletes that followed a strict Paleo diet during the bulk of training. For recovery, athletes are allowed to consume high glycemic foods and starchy vegetables such as potatoes to replace glycogen stores used during training. Other types of the Paleo diet include the CrossFit diet, Wai Diet and Instincto diet.
Features
The diet allows a list of whole foods, lean protein, fruits, vegetables, nuts and seeds. Recommended protein sources include grass-fed beef, poultry, eggs, wild game and fish. Carbohydrates are encouraged from natural foods such as fruits and vegetables. The goal for selecting fruits and vegetables is to strive for a variety of colors to maximize the amount of vitamins and minerals. Recommended fruit choices include berries, citrus fruits and bananas, while vegetables can include carrots, spinach, peppers and asparagus. Nuts and seeds provide the essential healthy fats, with walnuts, almonds and sunflower seeds being the best choices.
Restrictions
Certain foods and food groups are completely restricted while following the Paleo diet. Grains such as bread, cereals and pasta along with dairy products such as milk, cheese or yogurt aren't allowed on a strict Paleo diet, nor is added sugar or salt. Other restricted foods include starchy vegetables and legumes such as potatoes, beans, peanuts and peas.
Sizes
A strict Paleo diet will follow an unweighed and unmeasured approach to serving sizes that allows you to determine how much food you need to eat. For athletes, however, Cordain recommends consuming 200 to 300 calories an hour before exercise and another 200 to 400 calories per hour for exercise exceeding one hour in duration. Immediately following exercise, imbibe a recovery drink is recommended composed of carbohydrates and proteins at a ratio of 4-5:1.
Considerations
Based on your individual nutritional requirements, you may need to adjust the Paleo diet. Consult a registered dietician or physician before starting the Paleo diet. Adding certain foods, such as occasional grains or starchy vegetables, is acceptable as long as the majority of the food choices follow the basic Paleo guidelines.
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