A strict paleolithic diet eliminates all grains, legumes and dairy products in the hopes that eating as human ancestors did 40,000 years ago will aid in weight loss and prevent modern diseases such as coronary artery disease and type 2 diabetes. The paleo lifestyle is a low-carb lifestyle and depending on which version you follow, it may allow for modifications that can help make it a better fit for you and your nutritional needs.
Paleolithic Diet Basics
The paleo lifestyle is a high-protein, low-carb diet that encourages interval and cross-training exercise and may include periodic episodes of fasting. An emphasis is placed on wild and game meats, lean cuts of beef, eggs, nuts, seeds, vegetables and certain fruits. All grains, including cereal grains and non-gluten grains such as amaranth and quinoa are forbidden. Also off-limits are legumes, including soybeans and all dairy products, from butter to yogurt. Potatoes, including sweet potatoes aren't allowed, but other starchy vegetables, such as carrots, parsnips and rutabaga are permitted. Like most low-carb diets, there's no need to count calories and you can eat an almost unlimited amount of permitted foods.
Adding Dairy
A January 25, 2011 article in "Time" magazine interviewed John Durant, of the popular paleo website "Hunter-Gatherer," who suggested that genetics may play a role in your body's ability to tolerate dairy. "If you want to add a little dairy because you're from Scandinavia," he said, "fine." This makes sense, as the article also noted that diets, behaviors and genetic adaptations for survival would be quite different in ice age Europe than on the African savannah. You might choose to add fermented dairy products such as yogurt back into your diet, rather than dairy products with added sugars and artificial ingredients such as ice cream. Part of the paleo lifestyle is keeping things as natural as possible.
Fruits
There are many variations on the paleo diet, from Robb Wolf's "Paleo Diet Solution" to Nora T. Gedgaudas' "Primal Body, Primal Mind" and "The New Evolution Diet" by Authur De Vany. Each author has their own version of what to eat. Some diets limit fruit to just berries, while others include almost all fresh fruit. There do seem to be two constants -- no dried fruits, because of their high concentration of sugar and no juice, because of its lack of fiber.
Modifying the Paleo Diet
A diet only works if it works for you. A traditional paleo diet can be high in proetin and saturated fat -- which may not be suitable if you have impaired kidney function. Most paleo diets require about 35 percent of calories consumed to come from protein; but Harvard School of Public Health notes that consuming 20 to 25 percent of your calories from protein is safe -- but only if you have healthy kidneys. People with kidney damage may need to limit protein consumption to about 10 percent of caloric intake. Positive aspects of the paleo plan include the focus on whole foods and the elimination of added and refined sugars, salt and artificial food products. Take the best of what this diet has to offer, but talk to your doctor to make sure it's an appropriate diet for your individual needs.
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