The ultimate Paleo guide

What exactly is the Paleo diet and is it right for you? This article will take a closer look at the history and principles of this popular style of eating and includes some Paleo recipes as an added bonus.

Foreword

Recently, the Paleo diet has enjoyed an ever-increasing popularity and has become a cult-like lifestyle for many exercisers and health enthusiasts. Considering how many people are wary of things like gluten, genetically modified foods and hormone-contaminated meat, it's not surprising that the number of advocates for this diet is steadily increasing.

In a nutshell, the Paleo diet is more or less the same as the diet of early humans, which is why it is sometimes referred to as the "caveman diet". This article looks at the history, health benefits and effects of this diet and takes a look at what the scientific literature has to say about some of the ideologies that underpin the Paleo diet.

Where does the term Paleo diet come from?

In case you haven't put two and two together yet, the term "Paleo" is an abbreviation for "Paleolithic", which stands for an era of early human history (somewhere between 2.5 million years and 20,000 years before present), also known as the Stone Age.

Paleo food history

As humans evolved, their lifestyle and survival methods also evolved. Much of the Paleo dietary ideology is based on what hunter-gatherers ate. It is said that Paleolithic hunter-gatherers derived almost 60 to 70% of their diet from animal sources (1). It is also very likely that these people ate only minimal amounts of cereals and carbohydrate foods, as well as only small amounts of dairy products, as neither agriculture nor animal husbandry were common at this time. We will go into the specifics of the dietary habits of Paleo followers a little more later.

Who or what started the Paleo movement?

If you wanted to put a face to the Paleo diet, most people would probably think of Robb Wolf (who wrote the popular book titled "Paleo Solution"), but modern mankind has been studying and promoting Paleo eating habits for decades.

When considering the Paleo diet, it should be noted that low-carb is not necessarily the same as Paleo, though the nutritional philosophies underlying these two dietary approaches are similar. Many people trace the origins of the Paleo concept back to the 19th century with an obese patient of Dr. William Harvey named William Banting. He was advised to greatly reduce his consumption of refined carbohydrates and avoid sugar. Although this was not explicitly called the Paleo diet at the time, Banting and Harvey are considered pioneers of many similar Paleo concepts.

One of the most prominent advocates of the actual Paleo diet was the gastroenterologist Dr. Walter Voegtlin. He published the book "The Stone Age Diet" in 1975, which insisted that human health could be optimized through Paleolithic dietary strategies. In the years that followed, the Paleo diet enjoyed a slow but steady rise in following, with the big surge in popularity following in the early years of the 21st century.

It is difficult, and probably incorrect, to single out one person as the inventor of the Paleo diet, but it is fairly safe to say that Banting, Dr. Harvey and Dr. Voegtlin's work was highly regarded in its day and remains so today.

What exactly is the Paleo diet?

In a nutshell (and this shouldn't really come as a surprise to most people now), the concept of the Paleo diet is to eat the same foods that early humans ate. Where it gets a little fuzzier is how certain foods are categorized and how it is determined what really fits into this diet.

Keeping in mind that modern food production techniques often involve some sort of alteration of the product - be it genetic modification, fortification, hormonal treatments or whatever - people who consider themselves "hardcore" Paleo followers often only eat "organic" foods grown naturally. This generally includes the following:

• Vegetables and especially root vegetables, as well as green leafy vegetables
• Fruit with an emphasis on berries
• Meat/poultry, preferably free-range
• Seafood and fish of any kind, with a preference for fresh and canned forms
• Nuts/seeds (except peanuts) - these are crucial in a Paleo diet due to their unsaturated fatty acid content
• eggs
• Oils - olive oil and coconut oil in particular are often promoted as part of the Paleo diet
• Tea as an option for people looking for an alternative to water in a Paleo diet

There are also a few gray areas in the Paleo diet, as some people make their own "exceptions" when it comes to allowed foods. For example, potatoes, even though they are a vegetable, could be excluded from a Paleo diet due to their high carbohydrate content. Certain high-sugar fruits - and dried fruits in particular - are another example of foods that could be excluded from a traditional Paleo diet.

Artificial sweeteners and foods or drinks that contain them are generally a "no-go" in a Paleo diet. In some ways, it would be irrational, if not ironic, to say that you're eating like a caveman while simultaneously downing low-calorie soft drinks.

Scientifically supported direct health benefits of a Paleo diet

It may come as a surprise to many people that there is little scientific research that conclusively shows that a Paleo diet is better from a health perspective than comparable diets with the same calorie intake. The main problem here is that studies that showed benefits had different proportions of macronutrients and/or calories, so we cannot say with certainty that the benefits are directly related to the Paleo diet (3, 4, 5).

This is not to say that a Paleo diet does not have positive health benefits, only that the benefits experienced when switching from a traditional Western diet to a Paleo diet are not necessarily based on a reduction in grains, dairy, alcohol or other non-Paleo foods.

Scientifically supported indirect health benefits of a Paleo diet

The word "indirect" in this context means that the following evidence of improved health from a Paleo diet compared to a similar diet is likely to be indirectly based on a reduction in calorie/carbohydrate intake through a change in diet and not necessarily attributable to the types of foods consumed.

A better ratio of essential fatty acids and better blood lipid levels (3,7)

It is thought that a Paleo diet tends to have a more balanced omega-6:omega-3 fatty acid ratio than the standard Western diet. This appears to be related to the reduction in refined vegetable oils that accompanies a switch to a Paleo diet. In turn, this better ratio of essential fatty acids appears to improve blood lipid levels (higher HDL and lower LDL cholesterol levels).

Improved insulin sensitivity (4,5)

Comparative literature has shown an improvement in glucose tolerance/insulin sensitivity when subjects switched from a higher carbohydrate diet to a Paleo diet. The main problem with these studies, as mentioned above, is that the diets compared did not have the same calorie intake or macronutrient composition.

Reducing calorie intake in overweight individuals (6)

Some studies suggest that a Paleo diet - especially if the subjects are overweight - reduces the total calorie intake (and thus body mass) of subjects who switch from a traditional Western diet to a Paleo diet. The reduction in calorie intake could be based on several factors, with better satiety provided by a higher-fat diet and an increase in the amount of root vegetables (and therefore fiber intake) being the most likely reasons.

Improved mineral bioavailability -> better bone and dental health (8)

Along with the inherent reduction in phytates and gluten that comes with switching to a Paleo diet comes better mineral bioavailability. This, in turn, can improve the absorption of calcium, zinc, iron and other minerals and promote bone and dental health. Fat-soluble vitamins such as vitamin D3, vitamin K2 and vitamin A are also generally absorbed in greater quantities after switching to a Paleo diet.

Example meals on a Paleo diet

Just to give you a rough idea of what a Paleo diet might look like in practice, here are a few examples to get you started:

• Breakfast-scrambled eggs with steak, broccoli, raspberries, a cup of green tea
• Lunch - turkey mince over romaine lettuce hearts, almonds and apple
• Dinner - fresh salmon, cauliflower, sunflower seeds, blueberries

Of course, you'll need to adjust portion sizes to fit your nutritional and macronutrient goals, but these would be some basic meal ideas for a Paleo diet.

Do supplements have their place in a Paleo diet?

If you look at the nature of the Paleo diet, which involves avoiding processed and 'man-made' foods, then it can seem a little contradictory to use a lot of supplements, which often contain artificial additives and other non-Paleo ingredients.

An example would be whey protein, which would contradict the no dairy rule (not to mention that most protein products contain fillers, sweeteners and flavorings that don't fit the Paleo diet).

Of course, one could see a place for plant-based protein powders and meat-based protein powders in a Paleo diet, but it seems a bit ironic to rely on supplements considering that this diet focuses on whole, non-processed foods.

Sample recipes for a Paleo diet:

These are just some recommendations to add some creativity to your Paleo diet and give you a change of pace from monotonous, bland foods. There are many ways to prepare delicious meals for a Paleo diet - you just have to be willing to experiment a little in the kitchen.

Main meals:

Maple Walnut Chicken:

Ingredients

• 4 skinless, boneless chicken breasts
• 1 tablespoon olive oil
• 1 tablespoon fresh thyme
• 1 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup chopped walnuts
• 1/3 cup apple cider vinegar
• 3 tablespoons pure maple syrup
• 1/2 cup water

Preparation

Mix olive oil, thyme, sea salt and freshly ground black pepper. Rub the chicken with the spices and leave to marinate.

Toast the walnuts, stirring constantly, in a Teflon pan over a low to medium heat for 4 to 6 minutes until golden brown.

Note: Walnuts will burn quickly if left unattended.

Transfer the walnuts to a plate and increase the heat under the hot pan. Place the chicken in the same pan and cook for 12 minutes or until cooked through, turning regularly. Transfer the chicken to a clean plate.

Add the vinegar to the chicken stock in the hot pan and cook for 1 minute, stirring constantly. Add the maple syrup and water and simmer for 6 to 7 minutes until slightly thickened. Stir in the walnuts and serve on top of the chicken.

Chipotle lime salmon:

Ingredients

• 500 g salmon fillet without skin
• 1-2 tablespoons of olive oil, coconut oil or lard
• 2-3 limes (1 per salmon fillet), halved
• 1/4 teaspoon sea salt (optional)
• 1/2 teaspoon ground chipotle (smoked jalapeno)

Preparation

Preheat the oven to 180 degrees. Rinse the salmon, pat dry and place on a baking sheet.

Rub each fillet with olive oil or the fat of your choice and squeeze the juice of half a lime over each fillet. Sprinkle sea salt (if desired) chipotle over the fillets and place half a lime on each fillet.

Bake the salmon for 12 to 15 minutes or until it can be easily separated with a fork.

Italian veal cutlets:

Ingredients

• 4 veal chops
• 1/2 teaspoon sea salt (optional)
• 2 teaspoons oregano
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon coconut oil
• 2 tablespoons fresh parsley, chopped
• 2 cloves of garlic, chopped
• 1 large tin (900 gram) of tomato slices

Preparation

Season each chop with sea salt (optional), oregano and freshly ground black pepper.

Heat a large frying pan over a high heat. Add coconut oil when the pan is hot. Add the chops and brown them on both sides.

Reduce the heat to low to medium and add the garlic. Continue frying until the garlic starts to brown. Add the tomatoes and parsley, cover the pan, reduce the heat to low until the veal is tender (about 2 hours).

Side dishes/snacks

Kale chips:

Ingredients

• 1 bunch of kale
• 1 teaspoon olive oil
• 1/4 teaspoon sea salt (optional)

Preparation

Preheat the oven to 180 degrees. Wash the kale and remove the hard stems. Cut the cabbage into 5 to 7 centimeter strips and place them on a baking sheet.

Drizzle the cabbage with oil and sprinkle with sea salt if desired. Move the cabbage around until it is completely covered in oil. Bake for 10 to 15 minutes or until the cabbage is crispy. Serve the chips hot.

Dates wrapped in bacon

Ingredients

• 8 strips of bacon, halved
• 16 large dates, pitted
• 16 whole almonds
• Toothpicks (optional)

Preparation

Preheat the oven to 180 degrees. Carefully open the dates with a knife.

Fill each date with an almond and wrap half a strip of bacon around it. Secure the bacon with a toothpick if necessary.

Place the dates on a baking tray and bake for about 7 minutes. Then turn the dates over and bake for a further 7 minutes or until the bacon is crispy.

Serve the dates warm or cold.

Paleo trail mix:

Ingredients

• 1 cup whole almonds
• 1/2 cup whole cashews
• 1/2 cup raw pumpkin seeds
• 1/2 cup raw sunflower seeds
• 1/2 cup raisins
• 1/2 cup dried currants
• 1/2 cup dried blueberries

Preparation

Mix all ingredients and store in an airtight container. No cooking or baking necessary.

Desserts

Almond muffins:

Ingredients

• 1 cup almond butter
• 1 cup almond strips
• 1 cup pure coconut milk
• 2 cups unsweetened shredded coconut
• 3 eggs
• 1/4 teaspoon vanilla extract (optional)
• 2 tablespoons coconut juice or raw honey (optional)
• Paper muffin cups

Preparation

Preheat the oven to 200 degrees. Place paper muffin cups in a muffin tray. Mix all the ingredients and pour the batter into the muffin cups.

Bake the muffins for 15 minutes.

Paleo ice cream:

Ingredients

• 1 can of coconut milk (400 ml)
• 1/4 cup coconut juice or raw honey
• Any other ice cream ingredients (cocoa powder for flavor, spices, frozen fruit, nuts, vanilla extract, etc.)

Preparation

An ice cream maker is required for this recipe.

1. Mix all the ingredients.
2. Place the mixture in the ice cream maker and wait for about 25 minutes.

Carrot cake:

Ingredients

• 6 eggs, separated
• 1/2 cup raw honey (or less, if desired)
• 1 1/2 cups cooked, pureed carrots
• 1 tablespoon orange zest
• 1 tablespoon orange juice (freshly squeezed)
• 3 cups almond flour
• coconut oil

Preparation

Preheat the oven to 160 degrees. Beat the egg yolks and honey together in a medium mixing bowl.

Mix in the carrot puree, orange zest, orange juice concentrate and almond flour.

Beat the egg whites in another bowl until stiff. Carefully fold the egg whites into the batter.

Pour the batter into a springform pan that has been lightly greased with coconut oil. Bake the cake for about 50 minutes or until a skewer inserted into the center of the cake no longer shows any traces of batter when pulled out.

Leave the cake to cool in the tin for 15 minutes and then transfer to a cake plate to cool completely.

Summary

I hope this article has given you a good overview of what the Paleo diet is, what its history is and how you can incorporate it into your lifestyle and health and fitness program. As with anything, you should be willing to experiment and try new things/approaches - especially when it comes to training and nutrition. The Paleo diet is not a magical panacea for your health problems, but it will likely have some benefits compared to the traditional Western diet, which is overloaded with processed foods and excessive calories.

References:

1. Annecollins.com, Diet and Eating Habits in the Stone-Age. Retrieved Oct 12, 2013.
2. Aragon, A. The Paleo Diet: Claims Versus Evidence.
3. Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris, R. C., & Sebastian, A. (2009). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition,63(8), 947-955.
4. Lindeberg, S., Jönsson, T., Granfeldt, Y., Borgstrand, E., Soffman, J., Sjöström, K., & Ahren, B. (2007). A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia, 50(9), 1795-1807.
5. Jönsson, T., Granfeldt, Y., Ahrén, B., Branell, U. C., Pålsson, G., Hansson, A., ... & Lindeberg, S. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol, 8(35), 1-14.
6. Österdahl, M., Kocturk, T., Koochek, A., & Wändell, P. E. (2007). Effects of a short-term intervention with a paleolithic diet in healthy volunteers. European journal of clinical nutrition, 62(5), 682-685.
7. Kuipers, R. S., Luxwolda, M. F., Janneke Dijck-Brouwer, D. A., Eaton, S. B., Crawford, M. A., Cordain, L., & Muskiet, F. A. (2010). Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet. British Journal of Nutrition, 104(11), 1666-1687.
8. Price, W. A., & Price. (2003). Nutrition and physical degeneration. Price-Pottenger Nutrition Foundation
9. Paleo Plan. (n.d.). Paleo Plan. Retrieved October 17, 2013, from http://www.paleoplan.com/recipes/

Source: https://www.muscleandstrength.com/expert-guides/paleo-diet