A Paleo diet is based on the idea that the original human diet, consisting of foods that hunter-gatherers ate in the Stone Age, continues to be the most suitable diet for humans in the 21st century. According to Dr. Loren Cordain, author of "The Paleo Diet," the Paleolithic environment, including foods, shaped human genes; therefore, health and well-being can be achieved by consuming the foods that humans are "genetically programmed" to eat.
Foods to Focus On
A Paleo diet emphasizes consumption of lean meats, poultry and seafood, as well as fruits and vegetables. Sources of animal protein account for just over 50 percent of daily calories on this diet, while carbohydrates, in the form of fruits and vegetables, and healthy fats provide the remainder of calories.
Foods to Consume in Moderation
Nuts and seeds are permitted on this diet, but because of their fat content, are recommended in moderation, particularly for people trying to lose weight. Oils with a beneficial fatty acid profile like avocado, olive and flaxseed are allowed in limited amounts, as are alcoholic beverages and coffee. Natural sweets like dried fruit may also be consumed sparingly.
Foods to Avoid
Foods that were not part of the diet in Paleolithic times should not form part of the diet today. Forbidden foods include refined sugars like candy and baked goods; dairy products like milk, yogurt, butter and cheese; cereal grains like barley, wheat, corn, oats and rice; legumes, including all beans, lentils, peas, peanuts and peanut products and soybeans and soy products; starchy vegetables like potatoes and all potato products, sweet potatoes, and yams; salty or processed foods such as deli meats, bacon, pickled foods and ketchup; and sodas.
Diet Objectives
Among the nutritional goals of a Paleo diet are the consumption of large amounts of fiber from nonstarchy fruits and vegetables, the inclusion of mono- and polyunsaturated fats, the reduction of saturated fats in the diet, more balanced consumption of pro- and anti-inflammatory fats, raising the dietary potassium to sodium ratio, ensuring a more alkalizing diet, and eating foods rich in vitamins, minerals and antioxidants.
Differences Between the Paleo Diet and other Low-Carb Diets
Compared to other low-carb diets, like the Atkins diet, the Paleo diet recommends a relatively greater intake of carbohydrates (22 to 40 percent, as opposed to 4 to 26 percent) in the form of fruits and vegetables, and emphasizes lean and low-sodium sources of protein. On a Paleo diet, the contribution of fat to daily calories ranges from 28 to 47 percent and comes from unsaturated sources; other low-carb diets may allow up to 78 percent of calories from fat from saturated and unsaturated sources.
References
- "The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat;" Loren Cordain, Ph.D; 2002
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