Paleo Diet: Uses, Benefits, Foods, and Side Effects

The Paleo diet Types

There are several types of the Paleo Diet. These types include:

1- The Normal Paleo diet

The normal Paleo diet restricts dairy, grains, and processed and refined foods. It incorporates meats, fish, eggs, fruits, vegetables, and nuts.

2- 80/20 Paleo (Paleo-ish)

This version of the Paleo diet is more flexible. The Paleo diet is followed 80-90 % of the time, and non-Paleo foods can be enjoyed 10-20% of the time. However, it’s important to avoid binge eating while on this type of diet.

3- Auto immune protocol diet (AIP)

The auto-immune Paleo diet (AIP) diet is a much stricter version of the Paleo diet, designed to reduce inflammation, help heal the gut, and fight antibodies. It is supposed to be followed strictly for a few weeks before the progressive reintroduction of prohibited foods. 

If the reintroduction of a certain food causes a reaction in the body, it is best to exclude this food from the diet for good. The AIP diet differs from regular Paleo diet because it restricts eggs, nightshade vegetables (tomatoes, eggplants, and peppers), nuts, and seeds (such as almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds), which are allowed in the regular Paleo diet.

4- Ketogenic Paleo diet (low-carb Paleo)

This version of the Paleo diet is similar to the Ketogenic diet as it places the body in a state of ketosis. It focuses on consuming healthy fats, animal proteins, and non-starchy vegetables, while it eliminates carbohydrate sources like fruits and starchy vegetables.

5- The Pegan diet

The Pegan diet is short for the “Paleo Vegan” diet and prescribes a plant-based eating style. Accordingly, it excludes all animal-based food products and focuses on plant-based protein and fats. It is primarily for those who feel principally or religiously opposed to eating animals.

However, because this diet is way too restrictive, most experts don’t recommend a Pegan diet. Dr. Cordain, the man who popularized the Paleo diet in 2002, says it is almost impossible to follow a Paleo diet if you are vegan.

6- The Primal Diet

The Primal diet is very similar to the Paleo diet. However, it allows organic, raw dairy products such as raw milk and cheese, fermented soy products, some legumes and complex carbohydrates like starchy tubers, wild rice, and quinoa while eliminating gluten and artificial sweeteners.

Paleo Diet Philosophy

The Paleo diet is based on the belief that our current modern diet is altering our genes and causing several health issues. It is considered to be the main reason behind several diseases and chronic conditions.

The reasoning behind the Paleo diet is based on the “evolutionary discordance hypothesis.” This hypothesis links most of our “modern society diseases” to the new nutritional trends and activity patterns that we have acquired in recent years, as these differ greatly from the ones of our ancestors.

Based on this hypothesis, the Paleolithic diet theory suggests that our genetic makeup was established thousands of years ago in pre-agricultural societies, before the advanced development in technology and agriculture that we know today. 

Hence, our genes were formed in conditions that were very different from what exists today. And in a very short period of time, our diet and lifestyle changed so rapidly that our genes did not have enough time to adapt to it.

For instance, our ancestors consumed much lower levels of refined carbohydrates and sodium compared with today. They ate much higher levels of fiber and protein, and almost equivalent levels of fat (mainly unsaturated fat). Their activity patterns and hunting lifestyle also differed drastically from our current modern society lifestyle.

This change in dietary habits is believed to be the main cause behind the chronic diseases in “modern society,” such as obesity, diabetes, hypertension, and heart disease that were much less frequent back then.

Misconceptions about Paleo Diet

One of the main challenges of the Paleo diet is the conflicting versions presented to the public as they create a lot of confusion. The most popular misconception concerning the Paleo diet is that it is basically a carnivore diet, which is a diet that consists mostly of animal products.

However, one needs to understand that the diet back then was very largely affected by the geographical location and food availability. So, there is no one correct way to follow this type of diet.

Some people used to eat a low carb diet, high in animal foods. For example, one Nordic tribe depended on eating fish and other seafood. Meanwhile, other tribes in different regions followed a high carb diet consisting of plants, like the “Hadza” tribe from central Tanzania, who mainly ate plants, fruits, tubers, and game animals.

How Paleo Diet works in the Body

The Paleo diet focuses on eating the kind of foods that our ancestors consumed 2.5 million years to 10,000 years ago. This is based on the hypothesis suggesting that this food is what our genes are intended to consume, and that’s what they are initially designed to process.

Meanwhile, the modern diet, which includes bread, pizza, dairy, and huge amounts of processed food is believed to alter our genes and disturb our body functions. Hence, our modern diet is the main cause of most of our health problems. It is also one of the main reasons behind various diseases and conditions.

Accordingly, the Paleo diet focuses on eating clean and healthy whole foods that are similar to what our ancestors used to eat before modern agriculture practices appeared. The diet focuses on consuming whole foods such as fruits, vegetables, nuts, seeds, healthy oils, and lean meats that are rich in many nutrients like protein, fiber, vitamins, minerals, and antioxidants. 

By the same token, the Paleo diet cuts down on “modern-day foods,” which have become extremely processed. It also excludes foods rich in fat, sugar, salt, colorants, chemicals, additives, and preservatives. These are known to have a lot of negative effects on health.

By following this diet, the person can maintain proper body functions and improve overall health, especially by restricting high fat and processed foods that are high in calories and have no nutritional benefits.

Several published studies support the claim that following a Paleo diet can help improve overall health and help treat several medical conditions such as type 2 diabetes and heart disease, among others.

Paleo Diet program

The Paleo diet is an eating plan that can be followed permanently throughout our lifespan. Hence, this diet does not need to be discontinued or cycled.

There is not only one way to follow the Paleo diet, but the main idea behind the diet program is to avoid processed foods and focus instead on healthy, whole foods.

The diet program is not also built around restricting calories or eating specific amounts of foods. Rather, it focuses on cutting down on all the grains, dairies, and processed foods while focusing on a variety of fruits, vegetables, nuts, seeds, healthy oils, and lean meats.

Paleo Diet: Foods List

- Lean meat: eat lean meats such as beef, lamb, chicken, turkey, and pork. Always go for the meats that are less processed. For example, grass-fed and organic meats are always a better choice.

- Fish and seafood: eat fish such as salmon, shrimp, trout, and shellfish. Always go for the wild-caught fish option if possible.​​​

- Eggs: eat eggs. Always go for the organic option if available.

- Non-starchy vegetables: eat vegetables such as broccoli, Brussel sprouts, cucumbers, onions, carrots, and tomatoes.

- Fruits: eat fruits such as apples, bananas, pears, oranges, cherries, and berries.

- Nuts and seeds: eat nuts and seeds such as almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, and pumpkin seeds

- Healthy fats and oils: add oils such as extra virgin olive oil and avocado oil to your meals.

- Herbs and Spices: add spices such as garlic, turmeric, and rosemary to your dishes.

What you should avoid for Paleo diet

The Paleo diet restricts or limits some food types. These foods include:

- Grains: avoid grains such as oats, wheat, barley, and rice.

- Starchy vegetables: avoid starchy vegetables such as potatoes and corn.

- Legumes: avoid legumes such as beans and lentils.

- Dairy products: avoid dairy products such as milk, yogurt, cheese, and ice cream.

- High-fat and processed meats: avoid high fat and processed meats such as salami, bologna, pepperoni, hot dogs, ground meat, and ribs.

- Sugar and sugar products: avoid sugar and high sugar products such as table sugar, soft drinks, syrup, candy, cakes, cookies, and sports drinks.

- Processed foods: avoid all processed foods such as canned or frozen foods. They are high in sugar, salt, fat, and additives.

- Trans-fats: avoid trans-fat foods such as doughnuts, fast foods, fruit snacks, and baked goods.

- Artificial sweeteners: avoid artificial sweeteners that are mainly found in diet products such as soft drinks and pastries.

- Salty foods: avoid high salt foods such as crackers, chips, pretzels, and soy sauce.

Paleo Diet benefits

The Paleo diet is important for overall health and was shown to be effective for treating several medical conditions, such as:

- Heart disease: the Paleo diet reduces the risk of heart disease because it incorporates healthy foods that could reduce blood pressure and lipid profiles, such as triglycerides and cholesterol.

- Type 2 diabetes: the Paleo diet is beneficial for diabetes because it reduces sugar and carbohydrate intake.

- Cancer: the Paleo diet is beneficial for cancer because is a low carb diet. Tumors need glucose from carbohydrates to grow, so a low carb diet stops tumors from growing.  it increases fiber and fruit and vegetable intake which is important in maintaining gut health as it protects against certain types of cancer.

- Celiac disease: the Paleo diet is beneficial for Celiac disease because it eliminates all the foods that aggravate the disease, including gluten, carbohydrates, sugar, and dairy. The Paleo diet also helps maintain the balance of good gut bacteria which allows people with Celiac disease to absorb nutrients properly. 

- Gout: the Paleo diet is beneficial for gout because it eliminates carbs and sugars. This causes the liver to produce normal levels of uric acid. The lack of carbs and sugars also helps kidneys excrete uric acid properly.

- Osteoporosis: the Paleo diet is beneficial for osteoporosis because it reduces inflammation in the body by incorporates a variety of fruits and vegetables, healthy oils, and fish that have anti-inflammatory properties. The diet also eliminates gluten because it causes inflammation in the body.

- Alzheimer’s: the Paleo diet is beneficial for Alzheimer’s because it reduces inflammation in the body by incorporates a variety of fruits and vegetables, healthy oils, and fish that have anti-inflammatory properties.

- Lupus: the Paleo diet is beneficial for lupus because it eliminates foods that increase intestinal permeability, which may trigger an unwanted immune response. It particularly encourages lupus patients to avoid gluten because it causes leaky gut. It also eliminates dairy, legumes, processed foods, refined sugars, and vegetable oils because they negatively affect gut health. 

- Inflammatory Bowel Disease (IBD): the Paleo diet is beneficial for IBD disease it reduces inflammation in the body by incorporating a variety of fruits and vegetables, healthy oils, and fish that have anti-inflammatory properties that can help heal the gut.

-Acne and other skin conditions: the Paleo diet is beneficial for acne and other skin conditions because it restricts foods that cause inflammation and promotes gut health by incorporating a variety of fruits and vegetables, healthy oils, and fish that have anti-inflammatory properties and help heal the skin.

- Weight loss: the Paleo diet contributes to weight loss because it eliminates high fat, high sugar, and processed foods. People on a Paleo diet might also notice an increase in satiety due to the higher intake of proteins and fats. Hence, they will consume smaller portions of food.

Paleo Diet precautions

Before starting this diet, make sure you do not have the following conditions as the diet may exacerbate them.

Consult your doctor before following the Paleo diet if you have:

- Kidney problems: the Paleo diet increases the consumption of protein. People with kidney problems need to eat protein in moderation because eating large amounts of proteins can further damage the kidneys.

- Liver and pancreatic problems: the Paleo diet increases the consumption of fats. People with liver and kidney problems need to eat fats in moderation because eating large amounts of fats can further damage both the liver and the pancreas.

- Heart disease: the Paleo diet increases the consumption of meat, which can increase levels of saturated fats, possibly leading to heart disease. Hence, red meat should be consumed in moderation. The diet recommends that people consume lean meat.

- Type I diabetes: the Paleo diet decreases the carbohydrate intake that is normally consumed on a daily basis. To prevent hypoglycemia or low blood sugar, people with type I diabetes should consult their doctors to adjust the doses of their medication.

- Low blood pressure: the Paleo lowers blood pressure because it lowers the levels of cortisol in the body and reduces salt intake. People with low blood pressure should drink lots of water and eat foods with electrolytes to regulate their blood pressure. They should use natural sea salt if they need to add salt to their meals.

Paleo Diet side effects

The Paleo diet is recommended for all individuals. However, it can cause some side effects.

Always consult with a medical or healthcare expert before starting with a diet or treatment.

The following section contains a list of side effects you may experience while on the diet.

- Nutritional deficiencies: the Paleo diet eliminates some food groups from the diet. This can lead to nutritional deficiencies. For example, the diet does not incorporate dairy into meals, and this might lead to calcium and vitamin D deficiencies. 

- Hypoglycemia: the Paleo diet decreases carbohydrate intake. This can lead to hypoglycemia or low blood sugar because the diet decreases the amount of glucose in the body.

- Low-carb flu: following the Paleo diet decreases carbohydrate intake, and many people report experiencing low-carb flu. The symptoms include headaches, fatigue, weakness, and irritability, but these will go away on their own within a couple of days to several weeks at most.

- Halitosis or bad breath: The Paleo diet increases one’s consumption of protein. This may cause bad breath because increased protein intake causes the gut to produce hydrogen sulfide to digest foods properly but can also result in bad breath. You can also have bad breath on the Paleo diet if your body has gone into ketosis. While ketones are a great source of energy, they can also contribute to bad breath.