The Paleo diet, also known as the caveman diet, is based on foods early humans could hunt or gather. This includes lean meats, fish, fruits, vegetables, nuts, and seeds. It leaves out foods that appeared after farming began, like grains, legumes, and dairy.
The idea behind Paleo is that our bodies might work better when we eat foods similar to those our ancestors ate. Rather than counting calories or tracking nutrients, you focus on eating whole, unprocessed foods.
About 3 million people in the UK follow some form of Paleo or similar ancestral diets, according to health market research. Although the diet has changed since it became popular in the 1970s, the main idea is still to eat foods in their natural state.
Common Variations
There are several ways to follow Paleo today, and some are stricter than others.
1. Standard Paleo sticks to the main rules but lets you have non-Paleo foods once in a while. This approach recognizes that it’s not always possible or needed to follow the diet perfectly.
2. Primal Paleo allows full-fat dairy and is more relaxed about saturated fats. If you can handle dairy, this version considers it fine to include.
3. Strict Paleo follows the original idea most closely, cutting out all grains, legumes, dairy, and processed foods. It tries to match a hunter-gatherer diet as much as possible in today’s world.
There isn’t one right way to do Paleo. The best approach depends on your health goals, what you like to eat, and your lifestyle.
What to Eat and What to Limit
The Paleo diet makes it clear which foods to focus on and which to skip.
Foods you eat more:
- Grass-fed meats and wild-caught fish (especially fatty fish like salmon and sardines for omega-3s)
- Fresh fruits and vegetables in a variety of colors
- Nuts and seeds (almonds, walnuts, sunflower seeds)
- Healthy fats from avocado, olive oil, and coconut oil
Foods you avoid:
- All grains (wheat, rice, oats, barley)
- Legumes (beans, lentils, peanuts, soy)
- Dairy products (milk, cheese, yogurt) unless following a Primal variation
- Refined sugars and processed foods
- Vegetable oils are high in omega-6 fatty acids
This diet cuts out most packaged and highly processed foods, which can make grocery shopping easier once you get used to it.
Potential Health Benefits
Switching to a Paleo diet can lead to several changes in how your body works.
1. Weight management often improves because protein and fiber from whole foods increase satiety. You may feel fuller longer and experience fewer cravings for processed snacks.
2. Nutrient intake typically increases when you eat more vegetables, fruits, nuts, and quality proteins. These foods provide a broader range of vitamins, minerals, and antioxidants than a typical Western diet.
3. Blood sugar control may improve since the diet eliminates refined sugars and processed carbohydrates. Some people with prediabetes or insulin resistance notice more stable energy levels throughout the day.
4. Heart health markers can improve in some people, with an emphasis on lean proteins and unsaturated fats from nuts, seeds, and fish. However, individual responses vary significantly based on which foods you emphasize.
5. Reduced inflammation is reported by some people, possibly due to eliminating common allergens and inflammatory processed ingredients. However, more research is needed to confirm these effects consistently.
Practical Challenges to Consider
Every diet has its pros and cons, so it’s important to know them before you start.
- Whole foods often cost more than processed ones, especially if you choose grass-fed meats and organic produce. You might need to adjust your grocery budget.
- Cooking most meals from scratch takes more time and planning. This can feel overwhelming at first, especially if you have a busy schedule.
- Social events can be tricky if restaurants, family meals, or work gatherings don’t fit Paleo rules. You might need to plan ahead for these situations.
- If you cut out grains, legumes, and dairy without finding good replacements, you could miss out on nutrients. Pay special attention to getting enough calcium, vitamin D, and B vitamins from other foods or supplements.
- It’s hard to adapt Paleo for vegetarians and vegans because it relies on animal proteins. If you eat mostly plants, you may find it tough to get enough protein on this diet.
- Eating a lot of meat can raise environmental concerns, since it has a bigger carbon footprint than plant-based diets. This might not fit with everyone’s sustainability values.
Health Risks and Cautions
Paleo is safe for most people, but problems can come up if the diet gets too unbalanced or strict.
Bone health can suffer if calcium and vitamin D intake drops too low due to avoiding dairy without adequate replacement from leafy greens, fish with bones, or supplements.
Cholesterol levels may increase in some people, particularly LDL cholesterol, if you eat large amounts of red meat and saturated fat. Individual responses vary widely.
Cancer risk research suggests that high consumption of red and processed meats may increase certain cancer risks. Balancing meat with plant foods helps moderate this concern.
Micronutrient deficiencies can develop, particularly in magnesium, selenium, and B vitamins, if grain and legume elimination isn’t offset by a diverse intake of vegetables and nuts.
If you have diabetes and take medication, your blood sugar might drop as you eat fewer carbs, so your medication may need to change. Talk to your doctor during this time. People with kidney disease should also check with their doctor before eating more protein.
Deciding If Paleo Suits You
The Paleo diet can be a good fit for some people and situations, but it doesn’t work for everyone.
You might do well on Paleo if you like cooking from scratch, want clear eating rules, and aim to cut out processed foods. Once you know which foods fit, the diet can feel simple.
But if you eat mostly plants, don’t have much time to cook, need nutrients usually found in grains or dairy, or are on a tight budget, Paleo might be hard to stick with.
If you have health issues that affect how your body handles protein, bone health, or cholesterol, you should get advice from a professional. A dietitian can help you adjust the diet or find a better option for your needs.
Making Paleo Work Long-Term
The Paleo diet is all about eating whole, minimally processed foods like early humans did. By choosing lean proteins, colorful fruits and vegetables, and healthy fats, and cutting out grains, legumes, and dairy, you end up eating fewer processed foods and sugars.
Many people find they have more energy, manage their weight better, and see health improvements. But because the diet is strict, you need to plan carefully to avoid missing nutrients, and it can be costly or take more time.
You don’t have to follow Paleo perfectly. The main thing is to find which whole foods help you feel your best and build a way of eating that works for you. Some people stick to strict Paleo, while others use it for a short time or take a more flexible approach.
Your diet should fit your health goals and your everyday life. If Paleo gives you that balance, it can be a helpful guide. If not, you can take the parts that work for you and adjust the rest to suit your needs.
