Paleo Diet Benefits

By: Irena Macri

PALEO DIET BENEFITS
While every person is unique and there is no one-size-fits-all diet, there are many reported and studied paleo diet benefits that are worth discussing. In this article, I will look at some of them.

Paleo Diet Benefits 
Focusing on vegetables, meat, fish, eggs, fruit, nuts and seeds – all of which are nutrient-dense foods – it’s no surprise that the Paleo diet has so many positive effects on one’s health and wellbeing. 

Below is a list of known benefits that I have collated from my reader’s and program’s participants, existing studies, books and articles. I talk about paleo as a nutrient-dense diet, its effect on weight loss and digestion, share my personal experience and even look at some side effects you should know about. 

YOU EAT UNPROCESSED, REAL FOOD

This is the #1 thing I love about the paleo diet. It focuses on real, whole foods shunning most processed ingredients and anything from the junk aisle of the supermarket. Therefore, you automatically eliminate a whole range of preservatives, hidden sugars, sodium, additives, colouring, and artificial flavours. This means fewer toxins and chemicals in your body.

Plus, the focus of the diet is on quality and sources of the food – grass-fed beef, wild fish, free-range eggs and organic produce when possible – which means you get in more nutrients, the food tastes better and you support good farming practices. 

PALEO DIET IS RICH IN NUTRIENTS 

One of the misconceptions about the Paleo diet is that because you eliminate things like grains, legumes and most dairy, you are going to miss out on nutrients. On the contrary, by consuming more nutrient-dense animal protein, seafood and eggs and replacing refined pasta, bread and rice with more vegetables, healthy fats, nuts, seeds, berries and fruit, you are actually going to consume more minerals and vitamins. Plus, by avoiding gut-irritating grains and legumes, most people experience improved gut health and increased nutrient absorption. 

Like with any diet, it is easy to lose balance so it’s important to eat a variety of protein, vegetables and fats rather than focusing on the same foods over and over again. On average, when done right, the paleo diet provides all the nutrients you need.

PALEO & WEIGHT LOSS

Paleo diet is naturally lower in carbohydrates and sugar than most traditional Western diets. This helps to regulate metabolism, lowers blood sugar, improves gut health and reduces systemic inflammation. Aided by better sleep and stress management – both key paleo lifestyle goals – these changes help to burn off stored body fat naturally and sustainably.

Most people experience weight loss and muscle growth while eating a paleo diet and keeping an active lifestyle. You can expect to lose 1-2 lb / 0.5 -1kg per week, depending on your starting weight, height and gender. For me personally, paleo has been great for keeping my healthy weight for the past 6-7 years without feeling like I deprive myself (read more about my personal approach below).

IMPROVED  DIGESTION & REDUCED BLOATING

Paleo diet avoids many foods that contain compounds known to negatively affect the digestive tract. For many people, the culprits of their digestive issues include excess sugar, dairy, legumes and gluten. These foods are excluded from the paleo diet, resulting in improved symptoms. Plenty of plant fibre from vegetables and fruit ensures the gut flora is kept in tip-top shape and most people report improvements to their toilet habits (if you know what I mean). 

For me personally, I know this is the case because my digestion is at its best when I eat as close to the paleo guidelines as possible and whenever I eat pasta, legumes or too much dairy, I notice almost instant bloating followed by a less than desirable toilet experience. Sorry about the details but we’re on the topic!

SATIATION & HUNGER CONTROL

Familiar with the feeling of hangry? It’s the combination of hungry+angry, which is a common symptom for many people suffering from acute or chronic hyperglycemia. This also happens when the blood sugar drops and the person gets a rapid onset of hunger accompanied by irritability, fatigue, disorientation, and a foggy mind.

Paleo meals consist of more protein and fat, which are both very satiating and provide long-lasting energy. Being lower in carbohydrates, the paleo diet teaches the body to use those macronutrients more efficiently instead of relying on glucose from carbohydrates for fuel. I remember the days of eating toast with jam or a muffin and a coffee for breakfast and then feeling ravenous just a couple of hours later, resulting in needless snacking before lunch.  When I eat protein and fat-rich paleo breaky of eggs and avocado, I am happily satiated until 1 pm.

In addition, the carbohydrates you do consume, come from fibre-rich vegetables and fruit, meaning that the glucose is utilised more slowly.  As a result, the blood sugar levels stay stable and you rarely experience energy drops; hunger develops gradually without the crazy mood swings.

Paleo meals consist of more protein and fat, which are both very satiating and provide long-lasting energy. Being lower in carbohydrates, the paleo diet teaches the body to use those macronutrients more efficiently instead of relying on glucose from carbohydrates for fuel. I remember the days of eating toast with jam or a muffin and a coffee for breakfast and then feeling ravenous just a couple of hours later, resulting in needless snacking before lunch. When I eat protein and fat-rich paleo breaky of eggs and avocado, I am happily satiated until 1 pm. In addition, the carbohydrates you do consume, come from fibre-rich vegetables and fruit, meaning that the glucose is utilised more slowly.  As a result, the blood sugar levels stay stable and you rarely experience energy drops; hunger develops gradually without the crazy mood swings.

PALEO IS RICH IN HEALTHY FATS

For many years, we’ve been told that fat (especially saturated fat) is bad for us. Yet, our body needs fat to thrive. Fat is essential for maintaining healthy arteries, brain function, healthy skin, as well as decreasing systemic inflammation. We are finally starting to understand that dietary fats are in fact very healthy, especially when they come from the right sources. 

Paleo diet encourages consumption of good fats: saturated fat from grass-fed meat, wild fish and seafood, ghee, and coconuts; lots of monounsaturated fat from olive oil, avocado, nuts and seeds; and, a small number of polyunsaturated fats. A healthier ratio of omega-3s to omega-6s fatty acids is commonly observed in those following the paleo diet (less processed food and hydrogenated, vegetable oils + more fish and leafy greens) and evil trans fats are very rare. 

I laugh when I think about how scared I used to be of anything fatty. I only bought low-fat cheese, skim milk and non-fat yoghurt (full of sugar!) and I even remember cooking some ham in water in a frying pan instead of using bacon. I feel like I missed out on so much goodness. Now I embrace oily fish, olive oil, butter and avocados, and full-fat Greek yoghurt. 

REPORTED PALEO DIET BENEFITS
 
Here are the most common benefits based on testimonials and feedback from my readers over the last few years.

- Increased and more stable energy levels
- Improved sleep
- Clearer skin and healthier looking hair
- Mental clarity
- Improved mood and attitude
- Improvements in those suffering depression or anxieties
- Less or no bloating, decreased gas
- Sustained weight loss
- Muscle growth; increased fitness
- Lowered risk of heart disease, diabetes and cancer
- Higher immune function and a general feeling of well being
- Improved glucose tolerance; decreased insulin secretion and increased insulin sensitivity
- Improved lipid profiles
- Healthier gut flora
- Better absorption of nutrients from food
- Reduced allergies
- Paleo diet is anti-inflammatory, most people experience a reduction of pain associated with inflammation
- Improvements in those with respiratory problems such as asthma