The paleo diet, sometimes called the “caveman diet” or “Stone Age diet,” is based on the idea that we should eat foods similar to those our hunter-gatherer ancestors ate during the Paleolithic Era. This period lasted from about 2.5 million to 10,000 years ago, before farming and modern food processing. The main thought is that our bodies aren’t fully used to the big changes in food that came with farming, which could be part of why many people today have health problems like obesity, diabetes, and heart disease. By going back to a simpler, older way of eating, the paleo diet hopes to help avoid these common health problems.
In practice, following the paleo diet means carefully choosing foods that our ancient ancestors could hunt or gather, and staying away from those that became popular only after farming and industrial food processing began. The focus is on whole, unprocessed foods. Many people are drawn to this diet because it promises better health and easier weight control, based on the belief that ancient humans were strong and healthy. But like any diet, it helps to know the details if you want to follow it well.
What is the paleo diet?
The paleo diet is a way of eating that tries to copy the foods humans ate in the Paleolithic Era. People back then lived by hunting animals and gathering plants from the land around them. The idea is that our bodies work best with these foods, and haven’t had enough time to get used to foods that came with farming, like grains, beans, and dairy. Supporters of this diet believe that this mismatch between very old human genes and new foods may cause modern health problems.
There is no single “official” paleo diet, because people in the past ate differently depending on where they lived. However, the main rules are the same: pick foods that are full of nutrients and aren’t processed, and don’t eat things that were only available once farming started. The idea is to lessen inflammation, help your body work better, and possibly make it easier to keep a healthy weight by eating food in its natural form.
What foods are included on the paleo diet?
- Proteins: Lean meats (especially from grass-fed or wild animals), fish (like salmon, mackerel, albacore tuna) and eggs are all main parts of the diet.
- Fruits and Vegetables: Almost all fruits and vegetables are welcome, from leafy greens to berries and avocados.
- Nuts and seeds: Almonds, walnuts, sunflower seeds and similar foods are included, though you may want to eat them in moderation.
- Healthy oils: Oils such as olive oil and walnut oil are allowed, as they are made from nuts or fruits.
What foods are excluded on the paleo diet?
- Grains: Wheat, oats, barley, rice, and similar foods are not allowed.
- Legumes: Beans, lentils, and peanuts should be avoided.
- Dairy products: Milk, cheese, and yogurt are off the list.
- Refined and processed foods: Avoid foods with added sugars, processed snacks, high salt content, and refined oils.
How does the paleo diet work?
By changing what you eat to be more like an ancient human diet, the paleo diet gets rid of a lot of processed food, sugars, and ingredients that can make inflammation worse. Instead, you eat whole foods full of nutrients. This switch can help your metabolism, keep your blood sugar steady, and lower overall inflammation, which can support better health and weight control.
With more lean protein, lots of fruits and vegetables, and healthy fats, the paleo diet is naturally high in fiber and protein, which can help you feel full and eat fewer calories without counting them. The basic idea is to give your body the kind of fuel it was meant to handle by nature.
Why copy a hunter-gatherer diet?
The main point behind paleo eating is called the “discordance hypothesis.” It means human genes have changed very slowly, but our diet changed very quickly after farming started. This quick change led to foods like grains, beans, and dairy becoming common, which, according to some, our bodies still aren’t used to. This may be part of why health problems like obesity and type 2 diabetes are now so common.
The idea is that by eating only what was available before farming-what you could hunt or gather-we can help our bodies work better. While ancient people didn’t usually live long lives (more often because of infections or accidents, not day-to-day health problems), it’s believed that they didn’t suffer as much from long-term diseases. So, copying their foods may help us be healthier today.
How does the paleo diet affect metabolism?
The paleo diet can help how your body uses energy by focusing on foods that aren’t processed and by cutting out many carbs from things like grains and sugars. This can make your blood sugar levels more steady, help control insulin, and possibly help with how your body handles energy. Lean proteins and healthy fats also help you feel full, so you may eat less even without thinking about calories.
By avoiding processed foods that may contain unhealthy fats and artificial ingredients, you can lower inflammation. Chronic inflammation often leads to problems with metabolism. So, by cutting out these foods, the paleo diet can help your body run better and support weight control.
How does the paleo diet affect blood sugar and insulin?
One way the paleo diet can help is by improving blood sugar and insulin levels. By cutting out grains, beans, and sugary foods, the diet takes away sources of carbs that make blood sugar rise quickly. Fruits, vegetables, nuts, and seeds, which are allowed on the diet, have more fiber and are lower on the glycemic index. They make your blood sugar rise more slowly.
This slower sugar rise means the body doesn’t have to make as much insulin. Over time, this can help your body become better at using insulin, which may lower the risk of insulin resistance and type 2 diabetes. Research has shown that paleo eating can help improve fasting blood sugar and insulin levels in the short term.
How does the paleo diet compare to other diets?
| Diet | Main Features | Paleo Difference |
|---|---|---|
| Ketogenic (Keto) | Very low in carbs, high in fat, puts the body in ketosis | Paleo allows more fruits and vegetables, doesn’t aim for ketosis |
| Standard Western Diet | High in processed foods, added sugars, and refined oils | Paleo removes almost all processed foods and added sugars |
| Mediterranean Diet | Includes whole grains, beans, vegetables, fish, and olive oil | Paleo excludes grains and beans but shares similar focus on whole foods |
Paleo tries to cut out modern, highly processed foods, which could explain why people see benefits such as weight loss and better heart health. Compared to the Mediterranean diet, paleo is stricter about grains and beans. While research shows both diets can offer health benefits in the short-term, some experts question whether paleo is complete enough for long-term health.
What can you eat and drink on the paleo diet?
Eating paleo means choosing natural, unprocessed foods, similar to what people could hunt or find long ago. The goal is to eat foods that are packed with nutrients and energy from natural sources. While small details may change depending on personal beliefs, the main groups of accepted foods are clear.
Recommended Proteins
- Lean meats: beef, lamb, chicken, turkey, pork (preferably grass-fed or wild)
- Fish and seafood: salmon, mackerel, tuna, haddock, shrimp, shellfish
- Eggs: free-range, pastured, or omega-3 enriched
Allowed Vegetables and Fruits
- Vegetables: spinach, kale, broccoli, cauliflower, carrots, peppers, onions, tomatoes, sweet potatoes, yams, turnips
- Fruits: apples, bananas, oranges, pears, avocados, strawberries, blueberries
- High-sugar fruits such as grapes and mangoes may be eaten less often for those watching weight or blood sugar
Are nuts and seeds paleo-approved?
- Approved: almonds, walnuts, macadamia nuts, hazelnuts, sunflower seeds, pumpkin seeds
- Not allowed: peanuts (since they are actually legumes)
Eat nuts and seeds in small amounts, as they are high in calories. When picking nut or seed butters, stick with kinds that do not have sugar, salt, or oils added.
What drinks are paleo?
- Water: the main drink, best for hydration
- Sparkling water: for variety
- Unsweetened tea: herbal or green tea is a good choice
- Coffee: can be enjoyed, ideally black or with coconut milk instead of dairy
- Red wine: sometimes allowed in small amounts
Stay away from soft drinks, fruit juices with added sugars, and too much alcohol.
What foods and ingredients should you avoid?
The paleo diet depends on avoiding certain foods that only became common after farming began or because of modern food processing. Missing these foods is a big part of the paleo plan, as it helps reduce things like inflammation and blood sugar spikes. Here’s what to pass up:
Foods to Avoid on Paleo
| Food Group | Examples | Why Avoid |
|---|---|---|
| Grains | Wheat, oats, barley, rice, corn | Not eaten in Paleolithic era, hard for some to digest |
| Legumes | Beans, lentils, peanuts, soy | Introduced after agriculture, may cause digestion issues |
| Dairy | Milk, cheese, yogurt, ice cream | Not part of ancient diet, some can’t digest well |
| Processed foods and added sugars | Chips, cookies, candy, fast food, sugary snacks | Modern, not nutritious, linked to health problems |
| Refined vegetable oils | Soybean, corn, sunflower, safflower, grapeseed oil | Made using modern processes, can worsen inflammation |
Instead, stick to olive, coconut, or avocado oil. The idea is to keep your food natural and close to what people could gather or hunt thousands of years ago.
What does a typical paleo diet meal plan look like?
A regular paleo meal plan is built around simple meals from lean meats, lots of vegetables, fruits, nuts, seeds, and healthy fats. You don’t have to worry about counting calories-just eat until you’re full from food that is packed with nutrition.
Your meals will always have a focus on protein and plant foods, which help give energy all day. Here is what a day’s worth of paleo meals might look like:
Sample Paleo Menu
- Breakfast: Scrambled eggs cooked with spinach, onions, and peppers in olive oil, plus a bowl of mixed berries. Another day, you might have broiled salmon and cantaloupe.
- Lunch: Large salad with romaine lettuce, carrots, cucumber, tomatoes, grilled chicken or canned tuna, avocado, walnuts, lemon juice, and olive oil. Or a lettuce wrap “sandwich” with turkey, beef, and veggies.
- Dinner: Lean beef roast with steamed broccoli and a mixed salad (greens, tomatoes, avocado, onions, almonds, olive oil, and lemon juice). Dessert could be fresh strawberries. You might also have baked salmon with asparagus and some kiwi or tangerine slices.
- Snacks: Oranges, carrot or celery sticks, a handful of almonds, hard-boiled eggs, or apple slices with plain almond butter (no added ingredients).
This shows how paleo meals use basic, healthy foods that fill you up and give you what your body needs, without processed extras.