Is the Paleo Diet Good for Weight Loss! See the Benefits, Food List and Recipes

The so-called “Paleo” diet, which cuts out a number of food groups to bring about weight loss, has been around for several years now and at first blush may sound like just another fad.

But some recent scientific studies since the diet became popular have found that the regimen that makes up the diet’s requirements could have merit.

A Paleo diet requires people to eat foods similar to those available to humans during the Paleolithic period, which dates from 10,000 to 2.5 million years ago, according to the Mayo Clinic.

The diet typically includes foods that could be obtained by hunting and gathering — lean meats, fish, fruits, vegetables, nuts and seeds — and limits foods that became common with the advent of farming, such as dairy products, grains and legumes.

This premise, however, is challenged by some experts who say that comparing modern conditions to those of our ancient ancestors is not realistic.

Nevertheless, one possible benefit is that the Paleo diet can improve risk factors for metabolic syndrome, a condition that can lead to diabetes, heart disease and other chronic illnesses.

One research review in the American Journal of Clinical Nutrition found that the Paleo diet did a better job of reducing waist circumference, blood pressure, cholesterol and fasting blood sugar than diets based on general health guidelines.

Another study published in the journal Lipids in Health and Disease involved people who already had metabolic syndrome. After just two weeks, Paleo dieters saw a greater improvement in heart disease risk factors than those who followed a mainstream health-oriented diet.

According to participants in yet another study, the Paleo diet can also be more satisfying than a very healthy Mediterranean-style diet.

It’s important to point out that, along with unhealthy salt, sugar and processed foods, the Paleo diet cuts out entire food groups, even good-for-you whole grains, as well as legumes and dairy. That could mean a nutrient shortfall.

Talk to your primary care provider if this is a diet you’d like to try. You might also need to work with a nutritionist to make sure you’re getting key vitamins and minerals.

What Is the Paleo Diet?

This diet was developed by Loren Cordain, PhD, a researcher from Colorado State University, who started doing studies in the 1970s. He says that the paleo diet is the way humans were genetically designed to eat. Let’s explore this:

1. We are not cavemen.
2. Recent studies suggest that early man was more of a vegetarian (plant eater) and not as much of a carnivore (meat eater).
3. Most of us don’t just hunt for our food.
4. We have many food choices available.
5. There has been a lot of research on the health benefits of foods that are not part of the paleo diet.

Paleo Diet Food List

• Lean meat, such as chicken, turkey, pork, lean beef, and buffalo (bison)
• Fish
• Seafood
• Fresh fruit
• Nonstarchy vegetables, such as lettuce, asparagus, green beans, broccoli, cabbage, Brussels sprouts, cauliflower, and spinach
• Nuts, like almonds, walnuts, cashews, pecans, and pistachios (no peanuts)
• Seeds, like pumpkin and sunflower
• Eggs
• Plant-based oils, such as olive, walnut, grapeseed, and coconut oil

What Can’t You Eat on the Paleo Diet?

• Grains, such as oats, wheat, barley, and rice — which means no cereal, bread, pasta, bagels, crackers, or granola bars
• Starchy vegetables, such as potatoes and corn, as well as potato and corn chips, tortillas, and popcorn
• Legumes or beans — so no peanuts or peanut butter; no soy foods, such as soy milk, tofu, or edamame; no hummus or beans of any kind
• Dairy products — so no milk, yogurt, cheese, or ice cream
• High-fat meats, such as salami, bologna, pepperoni, hot dogs, ground meat, rib roast, and ribs
• Sugars, such as in soda, honey, jam or jelly, syrup, candy, cakes, cookies, and sports drinks
• Processed foods or trans fats, such as doughnuts, french fries, fruit snacks, or macaroni and cheese
• Salty foods, such as crackers, chips, pretzels, soy sauce, added-salt foods, or sports drinks

Essential Paleo Diet Tips

1. The diet does not specify portions of the allowed foods, and because there aren’t a ton of approved foods, you may find yourself overeating some of them. This wouldn’t be a calorie issue if you ate a lot of lettuce, but could be a problem if you ate a 5-pound jar of nuts.
2. The diet is higher in protein, which is an important nutrient to build and maintain muscle. But too much protein usually means too little carbohydrate, which is the energy source for exercise.
3. The amount of carbohydrates may be inadequate for athletes. The diet does allow some carbohydrates, but it is still fairly restrictive.

Paleo Diet Benefits

• You are more likely to eat a clean diet without additives, preservatives, or chemicals.
• There are anti-inflammatory benefits from the plant nutrients in fruits, vegetables, oils, nuts, and seeds.
• If you are eating more red meat, you will get more iron.
• You may see improved satiety — a feeling of fullness between meals, due to the higher intake of protein and fats.
• Many people lose weight primarily due to the limited food choices.

Negative Effects and Disadvantages of the Paleo Diet

• It can get expensive.
• You don’t eat any grains or dairy which can be good for health and energy.
• This diet can be difficult for vegetarians, especially since it 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.

Paleo Diet Alternatives

If you want to “health up” your diet, by all means do. But rather than going paleo, you may consider:

• Do eat three meals a day.
• Do include some protein at every meal and snack.
• Do include foods with color at every meal or snack.
• Do include some grains at every meal and snack, such as cereal, whole grain bread, rice, or pasta.
• Do include a little fat at each meal, such as nuts, butter, salad dressing, oil , or a little mayonnaise.
• Do be selective with some of the less healthy foods.

Remember that if you take away foods and nutrients and don’t find suitable replacements, you can create a nutrient imbalance.

Paleo recipe formulas:

• Green vegetables (brocooli, spinach, kale, arugula) + oil (coconut oil or butter) + garlic
• Red meat + butter and thyme (and maybe pepper if you’re into it).
• Chicken + garlic cloves
• Tubers (sweet potatoes, potatoes, etc) + paprika.
• Berries (no additions needed)
• Bacon + oven (this is seriously the best way to make bacon ever)
• Anything + grass-fed butter (this makes everything delicious)

Remember, half of your plate should be made up of vegetables. Feel free to add more if necessary. Paleo is not all meat. It’s plant-based with a nice serving of delicious protein from quality sources.