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Paleo Diet 101

Photo by Mantra Media on Unsplash

The "paleo" diet has been pretty popular in the past few years. And while its name is rooted in ancient hunter-gatherer traditions, recent studies have come to support some of its health benefits.

The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture.

Scientist and "Paleo Mom" Sarah Ballantyne, Ph.D. defines it as:

“The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

So let’s discuss in more details what are the principles of this diet and how it can benefit your health.

What you can (and can’t) eat on the paleo diet

Of course, being a "diet," paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods.

But this doesn't mean there are only a couple of foods to choose from! There is a pretty wide variety of food to choose from in the paleo diet. You can include fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices.

The paleo diet excludes processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.).

If this does not sound like the healthiest way of eating to you, I don’t know what would!? It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods to choose from.

The paleo diet can be thought of as more of a "template," rather than a strict set of rules. Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, white rice, well-prepared oats, or potatoes may be added to less restrictive forms of the paleo diet, and making more appropriate to athletes or individuals with a high energy demand.

How does the Paleo diet affect health?

Several clinical studies have been done to find out whether there are health benefits of eating this way. Some of the research has shown that the paleo diet can help with weight loss and belly fat. That alone may be reason enough to give it a try.

Not to mention its effect on several modern-day chronic diseases. For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases.

It’s also thought to be “gut-friendly” because it includes a lot of high-fiber foods (i.e. fruits, vegetables, nuts and seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods.

Who should consider a paleo diet?

Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try.

If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy.

Even if you don't choose to go fully paleo, the elimination of added sugars, processed and refined foods can (should?) be a goal to move toward.


The paleo framework is based on the diet that hunters and gatherers ate thousands of years ago. Science has shown that it can help some people to lose weight, reduce risks of heart disease, improve glucose tolerance, and reduce inflammation.

People working with me through the flexible dieting approach are not forced to follow any specific diet. However, I do always recommend real food first and I suggest to assess tolerance to dairy as most adults are intolerant – whether you know it or not!, manifested as chronic sinus congestion, seasonal allergies, acne, eczema or rosacea, bloating and flatulences, as well as avoiding gluten as much as possible as it creates inflammation at the gut lining in all humans – yes, all humans!, often shown as achiness and joint pain, mental fogginess, irregular bowel movements, anxiety and mood disorders, etc.

Following a paleo template as a dietary approach it a sure way to eat a whole-food based, nutrient-dense diet. By focusing on fruits, vegetables, eggs, nuts, seeds, meat, seafood, and fermented foods, you are definitely optimizing your health by eating a wide range of vitamins, minerals, and phytochemicals as well as reducing systemic inflammation and nutritional stress. At the very least, eliminating added sugars, processed, and refined foods are a great goal, even if you decide not to “go paleo”!

Your diet might be the cause of weight loss resistance, adrenal fatigue, food intolerances, gut issues, or any other health complaints. I encourage you to book a free assessment call with me to discuss if following a paleo diet could be the key to recover your health!


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