What’s the Theory Behind the Paleo Diet?
If you’re completely new to the Paleo diet, this is the place for you. The Paleo way of eating is becoming more and more widespread, so you may have heard about it at work, in the gym (especially if you’re a CrossFit type), or at a party where your friend was telling you how he lost all that weight. While it may be a new diet, it’s actually quite (well, extremely) old, hence its name. The Paleolithic era was from about 2.5 million years ago until about 10,000 years ago when we humans started intensively cultivating crops and raising animals for food. At the end of the Paleolithic era, people started to transition from eating the animals they hunted and the plants they gathered to eating the grains from their crops and the meat and milk from their domesticated animals.
Since then, heart disease, obesity, diabetes type 2, cancer and other inflammatory diseases have crept in to our societies, whereas modern hunter gatherer societies (who are believed to eat similarly to our Paleolithic ancestors) show almost no signs of any of those maladies. Since food is so integral to our health, we can only assume that the hunter-gatherer way of eating had a lot to do with their impeccable health, and in the last 100 years, there has been a lot of research to substantiate that idea. This Paleo way of eating and being takes us back to our roots, and you’re hearing so much about it because it makes people feel better: they lose weight, gain muscle, have more energy, have less inflammation of all kinds, their skin looks better and they feel younger. Digestive problems often disappear, seasonal allergies and asthma may abate, and people regularly go off their diabetes medications, including insulin.
The great thing about it is that this way of eating is not a crash diet – you’re not going to feel hungry if you do it right, so it’s sustainable – 2.5 million years sustainable.
What Do You Eat on the Paleo diet?
Since the hunter-gatherer way of eating was first researched and brought to the public’s attention by people like Weston Price, Art DeVany and then Loren Cordain (and others since, namely Robb Wolf and Mark Sisson), there has been quite a bit of contention about what hunter gatherers actually did/do eat and how to realistically manifest that in the 21st century. Loren Cordain first argued that coconut products were too full of lauric acid to be good for people, and while he’s let up on that belief a little, he still states that hunter gatherers in tropical areas who eat a lot of coconut would be even healthier if they didn’t.
Cordain also condoned drinking the occasional diet soda, full of aspartame and other toxic, synthetic sweeteners. We don’t necessarily agree with that here at Paleo Plan, given the research done on the myriad negative effects of most synthetic sweeteners. Another source of contention is sweet potatoes and other starchy root vegetables. Are they Paleo or are they not? Well, there is plenty of evidence that some hunter-gatherer groups ate root veggies as main staples in their diets, so what seems to be happening in the Paleo world is an acceptance for these starchy foods for people who are quite active, like hunter-gatherer groups generally were. One more disagreement is that Loren Cordain doesn’t like the fat/protein ratio of bacon and other fatty meats, but Mark Sisson adores it and Robb Wolf doesn’t hate it. All of these, and many other topics, are constantly evolving.
It’s Not Cut and Dry
Here at Paleo Plan, we believe in having a great framework for your diet that helps you easily say “yes” or “no” to certain foods. Following the Paleo Plan makes that really easy, since your menus, recipes and shopping lists are all laid out for you. (Click here for more info on subscribing to our service.) There is a time and a place for being really strict with your diet, like when you have debilitating food sensitivities or when you’re preparing for an athletic competition.
For everyone else who’s trying to live a long, healthy life AND have fun while doing it, give yourself a break sometimes and eat what feeds your soul. That’s why we give you the Flex Days if you want them on Paleo Plan. Have some lentil soup your mom made especially for you. Or have a beer and pizza (gasp!) every once in a while. It’s good for two reasons. One, you get to live a little. And two, the bloating or headache or (enter symptom here) you might get after indulging will help you remember why you’re eating Paleo in the first place.
Below, you’ll find a list of foods and to what extent they are accepted as Paleo. Our guidelines are created using a mixture of all of the Paleo gurus’ philosophies and research, our own beliefs, and what is realistic to implement in your daily life.
For all of the foods listed, our hope is that you choose those that are free of pesticides, antibiotics, hormones, animal abuse and that the food the animals were fed was appropriate for their species.
Unrestricted Foods
VEGETABLES
You can eat all of them without limit, except…
Vegetables to limit for weight loss:
Cassava
Sweet potatoes/Yams
Taro
Potatoes – stay away from potatoes if you have an autoimmune disorder
FRUITS
Limit fruit intake, especially dried fruit, for weight loss, according to some, but otherwise, eat all of them freely.
MEATS and EGGS
Eat meats and eggs freely, but in order to mimic our ancestors best, eat these products from animals that were grass fed/pasture raised. At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites, as they can be pretty toxic.
Game Meats
Organ Meats
Pork
Beef
Chicken
Turkey
Goat
Lamb
Eggs – from chickens, ducks, emu, quail, etc.
FISH, SHELL FISH, FISH EGGS
All species are fine – just be conscious of mercury levels and ecological practices. Know that smaller fish like anchovies generally have less bio-accumulation of heavy metals and toxins, and high levels of omega 3 fatty acids.
NUTS & SEEDS
All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour. Peanuts are NOT NUTS – they’re legumes, and thus are not on the list. If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly!
SEA VEGETABLES
kombu, wakame, other seaweeds, algaes, etc. They’re all good – great, in fact.
FATS
tallow
lard
coconut oil/milk
olive oil
walnut oil
avocado oil
macadamia oil
hazelnut oil
unrefined red palm oil
Watch your intake of all of these if you’re trying to lose weight – they’re very calorie dense.
BEVERAGES
Filtered or spring water
Herbal tea
Coconut water
Freshly juiced fruits and vegetables
EAT IN MODERATION
Coffee
Chocolate
Dried fruit
Alcohol (all kinds)
Caffeinated teas
Sweeteners – Raw honey, stevia, coconut sap, grade B maple syrup
FOODS TO AVOID
Pasteurized Dairy – butter, milk, yogurt, kefir, cream, ice cream, powdered milk, and anything else from an animal’s teat. This is debatable in the Paleo community, so do your reading and choose for yourself. In our opinion, if you’re going to have dairy, you should make it raw, whole-fat, fermented dairy. Read more on that here.
Grains or grain-like foods - wheat, rice, millet, oats, spelt, kamut, quinoa, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn. AND any flour, noodle or other food made out of any of these.
Legumes – All beans. Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture… Snowpeas, sugar snap peas and green beans are acceptable to eat.
Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.
Highly Processed Oils - any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated.
Most Vegetable Oils – Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don’t cook with those.
Fruit Juice – unless it comes straight from your juicer at home.
Soft Drinks – see “Sweeteners” above.
Refined, iodized salt – use unrefined sea salt instead
There you have it. If you have questions about specific foods that you don’t see here, let me know by posting a comment or writing to neely@paleoplan.com.
149 Comments
Hi rottiesaffy – Not sure what solified butter is, but we’re a no dairy Paleo site. It’s up to you whether you eat dairy, and its effects on people are very different from person to person. I always say take out dairy for a month then put it back in and see how you feel. Go for dairy from grass-fed cows, and preferably whole fat, fermented, unpasteurized and unhomogenized. Coconut milk is a great coffee creamer.
Neely
Hi,
thanks for the informative website. I’m new to eating Paleo-style and a bit confused with some disparities amongst the paleo community. Namely:
1) If brown rice is gluten-free, which is it to be avoided?
2) You say it is ok to eat sugar snap peas and snow peas but in the “Paleo Diet by Loren Cordain, it is advocated that they are to be avoided. Not sure who is right??
3) I’ve been eating Paleo for a few days now but I am left feeling hungry after each meal (i.e.-a large salad and 5-6 ounces of chicken or beef). I drink 8 cups of water daily. Any other suggestions. (BTW, I’m female, 38 years old, 5’7″ and 208 lbs and trying to lose 58). Thanks. I follow your website now like a new religion
Georgia
@Georgia –
1. I think you meant “why is it to be avoided”? All grains are to be avoided, unless you are an endurance athlete and you just can’t get enough carbs with veggies. In which case you’d eat white rice, which has fewer anti-nutrients than brown rice. All grains have potentially inflammatory effects, even if they’re gluten free.
2. Sugar snap peas and snow peas in my mind are in the same category as nuts and seeds for this reason: yes, they contain phytic acid (a mineral-binding anti-nutrient), but if eaten in moderation, they’re ok. They don’t contain the same amount of toxins as dried up old beans like pinto, black, etc. So every once in a while if you want to put them in a stir fry or a salad, go for it. The info you found from Cordain may be outdated – not sure.
3. Make sure you eat enough calories (go to fitday.com or myfitnesspal.com to find out how many you need based on your size, etc.). Make sure you eat plenty of fat, especially in the beginning of the diet. Eat fatty cuts of (grass fed/pasture raised) meats and lots of oil in the beginning. It will help you stay full, make the detox period easier, and hasten your body’s ability to use fat as energy instead of depending on carbs for it.
Good luck!
Neely
Are legumes and omega 6′s avoided because they can cause inflamation?
maria
@maria – Omega 6′s are, and legumes are avoided because they’re very high in carbs and phytic acid and they’re often not prepared and cooked properly. That’s why we all get gassy when we eat them: they’re difficult to digest.
Neely
What if they are prepared properly? Many people know how to prepare foods that takes the gas-producing properties out of legumes. I cook a potato with mine and then toss the potato. No gas. To me, if the Bible tells us it is good to eat, it is good to eat. People on a Bible diet that consists of good grains, meats, and vegetables are extremely healthy and free of disease. In fact, I know of one man that began the diet while infected with cancer and within a few weeks was cancer free. The Jews in Biblical times were incredibly healthy while the surrounding peoples were riddled with disease. And on that diet, pork and shellfish are forbidden and potatoes and corn are allowed. I can certainly understand limiting them if you are not as active. That makes total sense, but a lot of times, those harmful chemicals can be eliminated simply on how the foods are prepared. So I guess what I’d like to know is what makes the Paleo diet superior to other diets such as the Mediterranean diet or the Maker’s Diet.
Amy
Is mustard allowed on the plan?
lilsnack
@georgia….the thing that helped me the MOST was to make paleo mayo and to eat it with all meat in large quantities. to up my fats seemed hard for me but once i did that it helped TONS bc the mayo is all oil (healthy) and then i cooked all of my veggies in bacon grease that i saved. i ate bacon and eggs every morning which helped me tons. the bacon i used is from trader joes which has no nitrates and also from our grassfed pig. i know bacon is debatable from the sugars and sodium but in my opinion you gotta do what ya gotta do in the beginning to stick with this lifestyle to get your calories up! paleo comfort foods has great recipes by the way! goodluck! i am 5’4 and 200lb. ~i lost 9lb in 6 weeks and 3 inches of waist. im still breastfeeding my son who is 15 months and that seems to hinder my weight loss but also bc i incorp. sweet pot into my diet for healthy carbs.
crystal caccamo
How is almond milk as a substitue for cocunut milk, and at what level of moderation should either of these products be consumed?
Mike
Ive been eating Paleo over 2 months and I feel much better. However I will say to anyone starting that sometimes you DO have to make some changes for YOU! We are all different. I am allergic to eggs, coconut, and almonds which make it VERY hard. So yes I do grass fed raw goat and cow milk in moderation. I also do some peanut butter and lentils. They dont bother me AT ALL. I would say eating more veggies and staying away from ALL grains is most important and of course high quality grass fed meats
Joanna
Just wondering if the coconut oil has to be unrefined…I’m still reeling with sticker shock from the jar I bought yesterday!
Linda
@Linda – Yes, it should be unrefined if you want the least adulterated kind
Neely
please comment on pickles, olives, sauerkraut, miso and tamari
carol bloom
@Linda –
Try http://www.tropicaltraditions.com – they have a whole slew of unrefined coconut oil products, and they’re constantly having sales.
T.J.
Are Jerusalem Artichoke allowed on the Paleo Plan?
hlpoppy
@hlpoppy – yes.
Neely
I had just yesterday heard about this way of eating, so I made a shopping trip to Sprouts and found Pecan Crackers that were wheat and gluten free. I was so proud of myself until I got them home only to find the word Rice on the box. Then went to the Paleo website and learned that I can’t have RICE! Rather discouraged. I also bought Silk brand soy milk and am not sure yet if I can drink it. I think I’m going to need lots of help. I suffer tremendously with pain from a condition called Fibromyalgia and my sister has had RA for 40 years. We definitely need the help!
Angela
@Angela – This diet is perfect for fibromyalgia as well as RA. I REALLY hope you ladies stick with the diet. And you’re right – soy milk is off the list. It’s on the list of foods not to eat on this page under legumes. Please let me know if you need anymore help!
Neely
Ive recently watched an information video on the Paleo diet and in the video the lady said spelt bread was ok to eat-now i read that it definately is not-v confused. Please could you clarify for me,thanks.
vanessa pugh
@Vanessa -I’d really love to see that video. One of the main tenets of the Paleo diet is to cut out grains, especially gluten grains. Spelt is a gluten grain, so it’s definitely part of the diet. At least not on a regular basis. Do you have the link to that video?
Neely
would you mind sending me a detailed list of allowed foods and a couple weeks of sample menus. my rheaumatologist recommended this diet but gave no details or sites to refer to. please help!
Shericka Presley
Hi, why does it say restrict/reduce intake of omega 6 (like seed oils?)..I just bought a supplement with 3-6-9 in it. From flax seed and black currant and borage help? And can you eat olives?
Brenda
Brenda – Omega 6′s are necessary in the diet, but we get plenty of them from meat and nuts (if you eat nuts) and other foods. They create an inflammatory cascade that is supposed to be balanced out by anti-inflammatory omega 3′s. I don’t know why supplement companies are still putting omega 6′s in their products with this knowledge. I personally wouldn’t take it.
Neely
Hi Shericka – The detailed list of foods is found here on the website: http://www.paleoplan.com/resources/paleo-plan-food-guide/, and it’s also very well laid out in our ebook, along with 6 weeks of meal plans here: http://www.paleoplan.com/resources/quickstart-guide-and-paleo-challenge/
We have a meal planning service that provides weekly menus and grocery shopping lists for $9.99/mo here: http://www.paleoplan.com/tour. If you sign up, you get 2 weeks free, so you can check out the meal plans to see if you like them.
Good luck!
Neely
Can agave nectar be used to sweeten things?
Laura
Laura – Agave is very high in fructose and more heavily processed than, say, raw honey. I’d use raw honey instead.
Neely
How about things like benefiber or metemucil?
Rich
Neely, thanks for a wealth of information. My question…How do I do Paleo as a vegetarian? I’m vegetarian for principle reasons.
Anna
Anna – it depends on what kind of vegetarian you are. Do you eat eggs, dairy, or fish?
Neely
Rich, it depends on the ingredients. I know those companies make several products each, so just look at the ingredients and try to figure it out from there. Or let me know the ingredients in question.
Neely
I am new to this. What about soy sauce, balsamic vinegar & chocolate??
Lauren
Soy sauce no. Balsamic vinegar yes (in our opinion), and chocolate in moderation (like not every day).
Neely
Are most vinegars allowed, like white wine, red wine, sherry? I use these a lot in my current cooking, which I am modifying to start eating Paleo. I have RA and was diagnosed with hypothyroidism about 18 months ago. I kept hearing about the Paleo Diet and know intuitively that I feel better not eating grains, but hadn’t considered cutting dairy as well. Four days today and already down 3 lbs. Probably water weight, but I’ll take it. Very excited to start this journey. Thanks for putting so many great resources on your site!
just Neeka
just Neeka – Like many things on the diet, it really depends on your tolerance of vinegars. In the beginning, perhaps remove vinegar and substitute lemon juice just for a few weeks. Then add it back into your diet and see how you feel. Some Paleo experts don’t like it because it’s been shown to cause intestinal damage in a couple of studies, but there are plenty of benefits to fermented foods, too, so I don’t have a problem with vinegar in general.
Neely
I was just wondering if I could have Aloe water ..I have been Paleo now for about 5 weeks & loving it …have gone done 11/2 dress sizes ….I just feel better …thank you for your site its been a huge help
Lisa
Lisa
Lisa – I don’t know the ingredients, so I can’t really say. Can you tell me what they are and what the nutritional info is please? And thanks for your kind words – so glad the diet is working for you!
Neely
My husband and I have been eating Paleo for a couple of months now. He has nut and seafood allergies, so we avoid those foods. I’m wondering if there’s another alternative to almond flour for making recipes like the pumpkin muffins? Thanks!
Kendra
Kendra – Here’s a blog post I wrote on that. Basically, though, you’ll be working with coconut flour, tapioca flour, and sweet potato flour. http://www.paleoplan.com/2011/09-23/qa-curbing-cravings-almond-allergies-and-eating-out/
Neely
Since quinoa is considered a seed not a grain is it okay to eat?
sharon freewoman
Sharon Freewoman – I always say, “If it looks like a grain and acts like a grain, then it’s a grain.” While quinoa doesn’t contain gluten, it does contain phytic acid, lectins, and saponins, just like other grains. So it’s not part of the Paleo diet. Sorry!
Neely
no saponins? thats weird. there are tons of them in herbs that do loads of good. does paleo incorporate herbs?
Tyler
Hi Tyler – It’s just the amount of saponins – and the type – that we’re concerned about. Here’s a page from Loren Cordain’s book, The Paleo Answer, that explains it in more detail. http://books.google.com/books?id=aMyNiIDIekcC&dq=loren+cordain+saponins&q=saponin#v=snippet&q=saponin&f=false
Neely
This webiste says a tablespoon of soy sauce is 7mg of Omega 6. Which is almost nothing. So, why not allow a little soy sauce with paleo?
scroll down and on your left..
http://nutritiondata.self.com/facts/legumes-and-legume-products/4391/2
Douglas
Hi Douglas – Soy’s issue isn’t really omega 6′s in soy sauce form. It’s that it’s soy, and it’s very hard for people to digest and assimilate. However, fermented soy is the best kind to eat if you’re going to eat it, like soy sauce and tempeh. Soy sauce also has wheat in it, so tamari would be better – there’s no wheat. Here’s a blog post on soy’s issues: http://www.paleoplan.com/2011/05-09/what-about-protein-powders/
Neely
FINALLY! A food plan (aka: diet) I can follow and eat! I’ve tried others but they are so dairy heavy and well, I can’t eat dairy so when I followed their plan I was left starving! Can wait to give this one a try!!!!! Thanks for putting it out there!
Kim
Im a vegetarian or rather a 3/4 vegetarian
, I eat eggs and seafood. Help with how to eat best on the Paleo!
just me
I notice that Grade B pure maple syrup is on the staples shopping list but not listed above in sweeteners. Is maple syrup OK, and why Grade B?
Sandy
The only thing I find very weird, is that this Cordain allows diet soda drinking. YUK YUK YUK. That stuff is horrid. I would have a hard time taking advice from someone who “condones” this. Not trying to be controversial just stating my feelings. I like a lot of the info on this web site though thank you.
lauren
Sandy – I added it to the list. I’ve gone back and forth about condoning any of the sweeteners, but grade B maple syrup isn’t the worst thing in the world if you eat it rarely. Grade B because it’s less refined and has more nutrients in it and its glycemic load is a bit lower.
Neely