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What’s The Paleo Diet Plan? Everything You Need To Know

I don’t know about you, but I’ve been wondering a lot lately- what’s the paleo diet plan? It doesn’t really fit into the fad weight loss “diets” that have been all the rage since the dawn of dieting.

For starters, Paleo offers a natural way to eat healthily and lose weight. But beyond that, it includes a different approach to life compared to modern “diets”.

You don’t count calories on the Paleo diet plan. For that reason alone, it doesn’t align with my personal teachings when it comes to weight loss. If you’re serious about losing weight & building lean muscle, while eating your favorite foods, then visit this page here. It’s the exact method I followed to drop 15 pounds and strip away 3% body fat in a few months.

But if your goal is to live a more wholesome lifestyle while eating all-natural foods, the Paleo Diet could be the perfect match for you. In this article, I’ll break down the details of this popular diet. I know you’re wondering, so “What’s the Paleo diet plan?” already?? But I’d like to first share a little background on where it started from.


Where Did Paleo Diet Originate?

The Paleo Diet is referred to as the Hunter-Gatherer Diet, because it moves our prehistoric lifestyle during the Paleolithic period 2.5 million years ago into the way we eat today.

The lifestyle takes a scientific approach to combine ancient practices into the modern lifestyles, which is important considering the fact that we live in a universe dominated by technology and social media.

Our ancestors were constantly on the move searching for food. Their movement, exercise, stress management, and sleep were just as important as eating natural, whole foods.


Good Foods vs. Bad Foods On Paleo

The restriction aspect of Paleo I’ve always found interesting. Many diets are very black and white. They simply tell you certain meals are good for you while others are bad. Paleo helps you understand how specific food groups will impact your entire body.

That said, the Paleo diet isn’t just above eating natural food; instead, the health benefits are what define the food is Paleo.

For example, plain white potatoes are natural, but they aren’t Paleo. Their high glycemic index, low nutrient content, and high saponin could cause an immune reaction due to digestive barriers in our bloodstream.

So, instead of white potatoes, the Paleo diet incorporates yams or sweet potatoes- better alternatives that offer more nutrition.

Some of the best options on the diet are grass-fed, free-range, wild-caught, or organic versions of the approved foods below.


Foods To Eat On The Paleo Diet

  • Meat – Beef, lamb, chicken, turkey, pork, and others
  • Fish and Seafood -Salmon, trout, haddock, shrimp, shellfish
  • Eggs
  • Vegetables – Broccoli, kale, peppers, onions, carrots, tomatoes
  • Tubers – sweet potatoes, yams, turnips, etc
  • Fruits – Apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more.
  • Nuts and Seeds – Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, and more.
  • Herbs and Spices – Garlic, pepper turmeric, rosemary, etc
  • Healthy Fats and Oils. Extra virgin olive oil, coconut oil, avocado oil, and others

Foods To Avoid On Paleo

  • Sugar and High-fructose corn syrup
  • Grains: bread, pasta, wheat, spelt, rye, barley
  • Legumes: Beans and lentils
  • Dairy: Avoid most dairy
  • Vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grape seed oil, safflower oil
  • Trans fats or “hydrogenated” or “partially hydrogenated” oils: Found in margarine and various processed foods
  • Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium
  • Highly processed foods: Everything labeled “diet” or “low fat.”

Paleo Meal Plan Examples

 

Day 1

  • Breakfast: Eggs and vegetables fried in coconut oil. A serving of fruit on the side.
  • Lunch: Chicken salad drizzled with light olive oil. A serving of nuts.
  • Dinner: Butter-fried Bunless Burgers with vegetables and Sweet Potato Fries

Day2

  • Breakfast: Stir-fried breakfast steak and eggs, with a piece of fruit
  • Lunch: Leftover burgers from the night before
  • Dinner: Grilled salmon with vegetables

Paleo Diet Plan Benefits

There have several studies providing evidence that the Paleo Diet outperforms other diets. Paleo produced better weight loss and reduced waist circumference, lower blood pressure, increased insulin sensitivity, and improved cholesterol.

You don’t reduce your caloric intake on Paleo, so  your metabolism won’t slow down (which keeps you from losing weight). This all means that you’ll feel fuller between meals, due to the higher intake of protein and fats.


Final Thoughts On The Paleo Diet

Paleo is different than other lifestyle and diet plans, because it focuses more on your overall health.  However, even though you’re encouraged to eat wholesome & natural foods, it’s still a restrictive eating plan, because there are a number of foods that are still not allowed.

That’s not even the main problem I have with the diet.  Really, the biggest concern I have with Paleo is that you don’t count calories on it. If your goal is to lose weight, then it’s an instant deal-breaker.

I have helped several friends lose weight, and regardless of what foods they put into their bodies, weight loss has been in direct proportion to their calorie intake. I struggled for years on different eating plans, and I finally learned that the answer to long-term, sustainable fat loss is in tracking calories. It’s that simple.

I do like the fact that the Paleo diet encourages you to eat wholesome all-natural foods. I’m all about that. It’s great that you can eat yams and sweet potatoes, rather than be forced to cut carbs out completely. At the same time, no dairy means no pizza or ice cream and I don’t like that. I’m all about moderation and the enjoyment of life.

I have to give the diet credit for at least being mindful by keeping the focus on your overall health, rather than just fat loss alone. If you’d like to lose weight on Paleo, you could take a modified approach, integrating the Paleo lifestyle into your daily routine while also tracking your calories at the same time. Then you get the best of both worlds by losing weight and being health conscious.

If your goal is to lose weight and build lean muscle, then I strongly suggest reading this article. It’s exactly how I lost 15 pounds and 3% body fat in just a few months while also toning up. It’s what I’ve taught my own friends and they also saw amazing results.

It goes against the grain of traditional eating plans because it’s not a diet.  It’s a lifestyle that is truly enjoyable because you do eat exactly what you want.  It feels effortless because it exists in the background of your day-to-day life.

I hope this article was helpful in your search to learn more about the Paleo diet. If you have any questions or comments at all, please leave them below and I’ll be more than happy to get back to you as soon as possible. Thanks so much for reading.

22 thoughts on “What’s The Paleo Diet Plan? Everything You Need To Know”

  1. The big truth is that I didn’t know anything about the paleo diet plan before now. But am glad I can understand virtually everything paleo entails with its benefits after reading through this educational post. Thanks for this.

    1. Hi there. Thanks for your kind words on this post. I’m glad you found it to be educational. The truth is I didn’t know much about it either, and it’s been a lot of fun doing research and learning the ins and outs of various diets lately. I can understand why Paleo is so popular. It’s different than other diets, and even though I don’t advocate for diets in general, I do like that it focuses on all natural foods.

  2. This is good to read. I have never heard of paleo diet before. Thanks for this great article. Will take action on reducing my weight with this article.

    1. Hi there – and thanks for your response – I’m glad to hear you felt it’s a good read. Let me know how your progress goes with it, would love to know how it works – I actually don’t have any friends who follow Paleo and would be super interested in knowing your results 🙂

  3. When on this paleo dieting plan, it is always advisable to go by the selected factors and guides. If the timetable is properly adhered to, you will get the utmost results for the paleo.

    1. Hi there and thanks for your feedback. Yes, it’s definitely important to follow the guide that Paleo lays out, which is pretty much to eat wholesome foods, while making sure to limit specific items from your diet.

  4. Paleo Diet as a natural way of losing that excessive fat. Looks good and my sugar intakes needs to be watched now. Never heard of this diet before.

    1. Hi Wilson – thank you for reaching out. I do feel it’s one of the more natural diets out there, especially compared to Keto, or the Boiled Egg Diet. Even though it still has restrictions, I like the fact that you can eat sweet potatoes on it, and that it’s mostly a wholesome way of eating. And yeah, you’ll be eating lower sugar on this as well.

  5. Paleo diet plan is quite unique. Because, when we are on most diet plans we talk about how many calories we consume, but Paleo doesn’t focus much on it.

    1. Hi there – thank you for your comment and mentioning the calorie intake part of the article. That’s true – and it’s the main reason I can’t advocate for Paleo. I guess it depends on what your goals are, but if you intend to lose weight, the Paleo diet doesn’t offer any way to measure your progress. It assumes that by eating certain kinds of foods, you’ll lose weight. Since there’s nothing measurable, I can’t really recommend it to anyone. The biggest thing I’ve learned in my adult life as a health and fitness enthusiast is that losing weight is all about understanding your calorie intake.

    1. Hi Amanda thanks for the comment – I never got into traditional dieting either. You may want to read up on some other diets too if you plan to follow one. For instance, the Mediterranean Diet is much more doable, because there are very few restrictions, and I actually read an article this morning that pointed to extensive health benefits regarding that specific eating plan. I’m not saying don’t try Paleo, but it’s always good to research a few different ways of eating before trying any one in particular. I personally recommend anyone who wants to lose weight, to start with a simple calorie deficit plan.

  6. The Paleo diet is very interesting to me because what we are currently looking for ways to eat healthy and as natural as possible, It’s best not to contaminate our bodies and have a metabolism like that of a teenager.

    1. Thanks for your comment and interesting perspective. Are you saying that the Paleo diet sounds good because it lacks contamination of other fad diets, thus allowing us to have a metabolism of a teenager? I definitely agree that because of the all-natural and wholesome food choices of Paleo, we are putting more health-conscious foods into our bodies. I don’t think it will really do wonders for the metabolism though. Honestly, you can do wonders for your metabolism by following some simple methods of changing your eating routine. From my own experience, simply eating at a calorie deficit and following a powerful workout plan will do absolute wonders for your body.

  7. Every diet plan is awesome but this particular one is fantastic,as I saw above we don’t need to count our calories in this diet ,This is one thing which I’m seeing for the first time.

    1. Hi there and thanks for pointing that out and your comment! I wish I could agree with you that every diet plan is awesome lol – I still haven’t found one that I feel is reasonable or sustainable. That said, I also haven’t done Paleo. This is also the first traditional diet that I’ve seen that doesn’t have you count calories or track your foods in some way. That’s why I can’t really advocate it. I’m not sure how people can measure weight loss eating this way. But it is interesting nonetheless. I’d love to hear some feedback from people who actually find success with this.

  8. In as much as I want to lose weight and keep fit, I dont think I am ready to starve myself to achieve this. Going with the paleo diet plan would just do fine for me. Thank you.

    1. Hi there Harry and thanks for your comment – I totally can relate with you not being ready to starve yourself. The Paleo diet doesn’t have you count calories, so I’m not exactly sure how weight loss is actually measured while on it. If you do it, please let me know how it goes, cause I’d really love to know what you think. BTW – I teach people how to make weight loss incredibly simple using a very easy-to-follow calorie deficit which you can read up on here. I don’t know any other way to make weight loss truly measurable while at the same time being able to eat what you want.

  9. The paleo diet plan seems like a more convenient option for losing some body fat. However, can I still achieve the desired weight loss without going to the gym?

    1. Hi Glad – thanks for your question. You can definitely achieve weight loss without going to the gym, but I’m not sure the Paleo diet will do it for you. There is no counting calories on the plan, and for me that’s an immediate concern if your goal is to lose weight effectively. I teach people to drop 4 to 5 pounds per month eating at a reasonable calorie deficit, which you can learn about here. You don’t have to go to the gym either. My best friend lost a ton of weight just following that alone. I hope that helps and let me know if you have any other questions.

  10. It is quite interesting to note that the paleo diet plan dated way back to over 2.5 million years ago. I believe for reference to be made to the paleo diet plan today , means it is effective for weight loss.

    1. I thought that was really interesting too – regarding how it dates back so long ago. It’s actually what intrigued me to keep on learning more about the diet. And even though I don’t advocate it because there is no method of tracking calories, I do like the idea of eating wholesome all natural foods. This diet is probably better for people looking for an all natural lifestyle than most others out there. Thanks for the comment 🙂

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