The Paleo Diet is a blast from the prehistoric past. Paleo is short for Paleolithic, referring to our ancestors who lived during that prehistoric time period. This also explains why the diet is referred to as the Caveman Diet.
The entire premise of the diet is founded on the theory that we are genetically wired to eat like our ancestors did two million years ago. How did they eat you ask? They feasted on a diet high in animal protein and fat and vegetables. They ate little to no grains or dairy because there were none at that time. Have you ever seen pictures of a fat caveman or women? Probably not – and that’s exactly what the purveyors of the Paleo Diet want you to think.
How the Paleo Diet Works
Many people claim the Paleo Diet is simply the Atkins Diet wrapped up in a different package. There are quite a few similarities between the Paleo Diet and Atkins as they both encourage a high protein low carbohydrate lifestyle.
The modern Paleolithic Diet consists of foods such as grass-fed meats, plenty of fish, vegetables, fruit, and nuts. It is noticeably absent of grains, dairy, refined sugar, salt, and all processed foods. This type of diet is known as a “clean” diet.
The Paleo Diet has been around for a number of years. It became fairly popular in the 1970’s while being promoted by gastroenterologist Walter Voegtlin. Since then it has been modified and marketed by several different companies and individuals. There are books, tapes, CDs, and websites where you can purchase the Paleo Diet.
Voegtlin published a book n 1975 documenting his experiences treating people with digestive problems such as Crohn’s Disease, irritable bowel syndrome, colitis, and heartburn. He made the case that our Paleolithic ancestors did not suffer from these modern ills because they lived off foods that could be either hunted or gathered. This “hunter gatherer” food plan supposedly cured the ailments of many of his patients, including himself.
In 1985 a pair of professors at Emory University wrote a paper on Paleolithic Nutrition that was subsequently published in the New England Journal of Medicine. Their paper garnered wide-spread media attention causing the Paleo Diet to gain even more mass appeal.
A study conducted in 1989 by a Swedish medical doctor and scientist at Lund University studied the population of people living on the Trobriand Islands in Papua New Guinea. Research showed that those living on the islands did not suffer from medical ailments such as heart disease, stroke, type 2 diabetes, obesity, or high blood pressure (hypertension).
The study, and subsequent book, makes the case that these people did not suffer from these diseases because of their Paleolithic type diets. The book sparked a great debate about the potential link between diseases and the Western diet.
The argument is quite compelling in light of the typical western diet. The common Westerner gets over 70% of their food intake from sources such as dairy, refined grains, and refined vegetable oils, and sugar. Proponents of the Paleo Diet are quick to point out that those foods did not exist before the agricultural movement that occurred 10,000 years ago.
Paleo Diet Foods
Below is a list of authorized foods for the Paleo Diet:
Meat – beef, pork, lamb, rabbit, veal, goat, sheep, bison
Game – Deer, pheasant, bear, elk, turkey, chicken, duck, quail, goose
Fish – tuna, salmon, trout, bass, halibut, sole, grouper, cod, flatfish, mackerel, anchovy
Shellfish – crab, lobster, scallops, shrimp, clams, oysters, mussels
Fats – avocado, extra virgin olive oil (evoo), coconut oil, duck fat, nut oils, animal fat, butter
The Paleo Diet consists of mostly all vegetables, fruits and nuts.
The Paleo Diet has several different iterations making it somewhat confusing for practitioners. The general consensus is that 55-65% of foods should come from animal foods, with the remaining 35-45% coming from plant sources. Some versions of the diet exclude foods that are high on the glycemic food index such as potatoes.
Proponents of the Paleo diet point out that the diet is flexible. For example, athletes who burn a lot of calories should eat one to two more servings per day of fruits than those who are more sedentary. Exercise is recommended as part of a Paleo Diet lifestyle, but is not covered in Paleo Diet materials.
Each meal should contain 4-8 ounces of protein, as many vegetables as you want, and a limited amount of good fat. Unlike many diets that recommend 5-6 small meals per day, the Paleo Diet recommends 3-4 meals per day. They cite the fact that our ancestors went long stretches without eating, and did not have the resources to eat every two to three hours.
Pros and Cons of the Paleo Diet
The Paleo Diet does have several great elements to it, but there are some flaws as well. Let’s look at the pros and cons:
Pros
- Teaches people how to make healthy food choices
- Encourages a lifelong approach to weight loss
- All foods can be purchased at the grocery store
- Does not include calorie restriction
- Can exercise while on the diet plan
Cons
- Scientific evidence refuted by some experts
- Food items can be expensive and difficult to find
- Void of whole grains
Conclusion
The Paleo Diet is not for everyone. It may have some controversial aspects but overall it is rooted in proper nutrition. It can be followed as part of a lifestyle, which makes it worth trying. Before going on the Paleo Diet you should discuss it with your health care provider to see if it is right for you.
