Paleo Diet

Other Names : Paleolithic diet, also popularly referred to as the caveman diet, Stone Age diet, hunter-gatherer diet
The Paleo diet is based on the idea that eating foods similar to those consumed by our hunter-gatherer ancestors is the healthiest, most successful path to sustainable weight loss and optimal health.
See also Low FODMAP diet

The Diet

• Build your meals around animal protein sources, vegetables, fruits, and naturally occurring, high-quality fat sources.
• As much as possible, eat grass-fed, organic, pasture-raised meat and poultry and wild-caught fish and seafood.
• Eat a wide variety of vegetables (including starchy vegetables, like sweet potatoes and winter squash) and fruits (especially berries).
• Enjoy a wide range of naturally occurring fats, including coconut products (milk, flakes, butter, and oil), avocados, olives, and olive oil.
• Avoid all gluten and grains, including wheat, rice, corn, quinoa, buckwheat, barley, spelt, and oats.
• Avoid all seed and industrial oils, including canola, soy, and corn.
• Avoid dairy, including milk, cream, half-and-half, cheese, and yogurt.
• Avoid all processed and packaged foods.
• Avoid all added sugars and artificial sweeteners. (The naturally occurring sugar in fruit is okay.)
• Eat protein, vegetables, fruits, and fats to satisfaction, rather than to the state of being "full" or "stuffed."

Special Precautions of Paleo Diet

• Low-Carb Flu : Some people experience lethargy, fatigue, irritability and shakiness when first eliminating starches, grains and legumes from their diet, explains Sébastien Noel, of Paleo Diet Lifestyle. Although you can eat sufficient carbs from plants on the Paleo diet, the change in overall carb consumption may be quite dramatic if your former diet was heavy on breads, pastas and beans. The low-carb flu symptoms usually last at most three to four weeks, says Noel. During this time, your body shifts into burning fats as a fuel source instead of carbohydrates. You can reduce the low-carb flu effect by gradually lowering your carbohydrate consumption, instead of going cold turkey on your diet overhaul.
• Ketogenic Breath : As your body shifts to primarily burning fat, instead of carbohydrates, for energy, you will shift into a process called ketosis. Acetone is a byproduct of ketosis, and it carries a distinct scent. This is normal and usually not a sign for concern, notes Noel. The exact amount differs from person to person, based on size and activity level. Avoid potatoes, rice and grains, as they are higher in carbs and contain fewer nutrients. Chewing on mint or cilantro can take the edge off ketogenic breath, as well.
• Hypothyroidism : Some people on long-term low-carbohydrate diets report hypothyroid symptoms, such as fatigue, sluggishness and sensitivity to cold, reports Noel. Low-carb dieting suppresses your appetite, which can eventually send your body into starvation mode. If you lose too much weight, your body down-regulates thyroid function to save energy. You can avoid this by eating larger amounts of Paleo-permitted vegetables to keep your carbohydrate levels up.
• Cravings : You might experience cravings for sugar and other non-Paleo options like French fries or potato chips during the first couple of weeks of transitioning to a Paleo diet, according to Sarah Fragoso, author of “Everyday Paleo.” This is always followed by an increase in energy and mental clarity. The cravings cease and most people report no longer desperately desiring sweets and treats like those that they have on other diets, she explains. Fragoso is a strength and conditioning coach and a certified Level 1 Crossfit Trainer.
• Excess Protein : The Paleo diet includes large amounts of animal protein -- meat, shellfish, poultry, eggs and fish. Except for fish, which has less total fat, these foods are high in saturated fat and cholesterol. Excess animal protein consumption elevates blood levels of bad LDL cholesterol, decreases good HDL cholesterol and increases your risk of heart disease. Your kidneys process the by-products of protein metabolism. Because of the high-protein content of the Paleo diet, your kidneys have to work harder to remove the additional waste products, according to Martha Filipic, technical editor for Chow Line, Ohio State University’s nutrition column.
• You don’t eat any grains, whole or otherwise, which are good for health and energy.
• Consuming no dairy foods is not great for your bones.
• If you take away foods and nutrients and don’t find suitable replacements, you can create a nutrient imbalance.
• This diet can be really hard for vegetarians, especially since the diet excludes beans.
• Most athletes need between 3 to 6 grams of carbs per pound of their body weight, per day. This would be very hard to do with just fruits and vegetables.

Health Benefits and uses of Paleo Diet are

• You will eat a clean diet without additives, preservatives or chemicals.
• The Paleo diet has also been proven to improve blood lipids, weight loss, and reduce pain from autoimmunity. This is because the Paleo diet consists of real, whole foods, by eating this way you eliminate several preservatives, hidden sugars, sodium, additives, coloring, artificial flavoring and other harmful ingredients.
• As a result you also eliminate unnecessary toxins and consume more nutrients.
• You do get the anti-inflammatory benefit from the plant nutrients in fruits, vegetables, oils, nuts, and seeds.
• You will be eating more iron through increased red meat intake.
• Lean proteins are essential because they support strong muscles, healthy bones and optimal immune function. Protein also helps you feel satisfied between meals.
• You will have improved satiety — a feeling of fullness between meals, due to the higher intake of protein and fats.
• Most people will lose weight primarily due to the limited food choices.