The Paleo diet, also called the “caveman” or “Stone Age” diet, is a way of eating that tries to mirror what humans ate during the Paleolithic era, about 2.5 million to 10,000 years ago. The idea is that our bodies are still best adapted to foods our ancestors hunted or gathered, so the diet focuses on lean meats, fish, fruits, vegetables, nuts, and seeds. It avoids modern foods that came after farming started, such as grains, legumes, and dairy. Supporters say following these eating habits can help with weight loss, raise energy, and improve other health markers like blood sugar and inflammation. Many people are interested in what results the Paleo diet can actually bring, so what should you expect if you try it?
What Are Common Paleo Diet Results?
Starting the Paleo diet often leads to noticeable changes in how people feel and look. Many report benefits such as losing weight and having more energy. Some changes show up quickly, but keeping them up depends on following the diet over time.
How Fast Will You See Results on Paleo?
Most people notice some changes within the first few weeks. For example, Dave Trendler, CMO of The Paleo Diet, saw weight loss and a boost in energy within two weeks. Allison Berry saw her waist shrink and less bloating by day 13, especially after cutting out alcohol. Early effects often happen because people eat less processed food, sugar, and grains, causing less water retention and less inflammation.
Bigger and longer-lasting improvements, like better metabolic health, may take more time. The body needs to get used to the new way of eating, especially with changes in blood sugar and hormone levels. While things like better sleep and reduced hunger irritation (“hanger”) might happen in the first week, more major changes can take several weeks or months if you stick with the diet.
What About Weight Loss?
Weight loss is one of the most common reasons people try Paleo. Because the diet centers around natural, unprocessed foods with plenty of lean protein and healthy fats-while avoiding calorie-heavy grains, legumes, and dairy-it often leads to fewer calories eaten overall.
- Dave Trendler lost 7-8 pounds in 30 days (about half from water weight).
- Allison Berry lost 3.2 pounds in her 30-day challenge and noticed her clothes fit better.
Some research backs this up. A review of 11 studies showed people lost nearly 8 pounds (3.5 kg) on average over periods from 2 months to 2 years. Another study with 70 women found an average fat loss of 14 pounds (6.5 kg) over six months, with a clear drop in belly fat. Eating more protein can also lower levels of ghrelin (the hunger hormone), making you feel fuller and eat less overall.
Does Paleo Give More Energy and Help You Feel Better?
Many people notice more energy and a stronger sense of well-being. Dave Trendler felt fitter and more energetic around week two, slept better, and felt less bloated, possibly because he lowered his alcohol and coffee intake and stopped eating grains. Cutting out sugary and processed foods evens out blood sugar, which can help avoid the energy slumps that come with high-carb diets.
It’s common for people to mention less “brain fog,” a happier mood, and a general feeling of improved health. Eating lots of nutrient-rich foods can support mood and brain function. Reducing foods that cause inflammation can also help the body feel better overall.
What Changes Happen to Body Shape?
Paleo doesn’t just lead to weight loss-people often lose body fat and see more muscle definition. For example, Dave Trendler noticed new ab definition, likely thanks to the high protein content that helps build and maintain muscle, especially when paired with exercise.
Cutting back on refined carbs and sugar teaches the body to burn fat rather than sugar. When you pair this way of eating with working out, you can become leaner and more toned, with better metabolic health and physical ability overall.
Are Paleo Changes Long-Term?
Sticking with Paleo can be tough over time. Cutting out whole food groups (like grains, legumes, and dairy) makes some social situations and dining out more difficult. Allison Berry, for example, found eating out was “frustrating” and ended up cooking all her meals at home during her 30-day test.
Still, some adjust Paleo to make it easier to stick with, like following an 85/15 rule (85% Paleo, 15% non-Paleo cheats), which Trendler’s family did. Others choose to give up certain foods for good after seeing the positive effects. Finding what works for you and focusing on eating whole, natural foods helps most with long-term success.
What Do Studies Show About Paleo Diet Results?
While stories from real people are interesting, research studies give more factual answers about Paleo. Studies have looked at how this diet affects weight, body fat, cholesterol, blood sugar, and chronic health problems. But most research is small and short-term.
Weight and BMI Changes with Paleo
Studies usually find that doing Paleo can help people lose weight and lower their BMI. Some trials show more weight lost and a smaller waist with Paleo compared to diets based on national guidelines, at least in the early months.
| Study | Participants | Outcome |
|---|---|---|
| RCT, 70 Swedish women (obese, post-menopause) | 70 | Paleo group lost more body fat at 6 months (difference not kept at 24 months) |
| Review of 11 studies | Varied | Average 8 lb (3.5 kg) lost over 2 months to 2 years |
Paleo’s high-protein foods and fewer processed foods seem to help people eat less on their own, without counting calories.
Impacts on Cholesterol and Blood Sugar
Paleo can improve cholesterol and blood sugar, both key parts of metabolic health. One study with people who had high cholesterol showed better HDL (“good” cholesterol) and lower triglycerides, total, and LDL (“bad” cholesterol) after four months on Paleo. Dave Trendler saw his LDL drop to its lowest in 15 years after three weeks on the diet.
As for blood sugar, research shows the Paleo diet can lower blood sugar and make the body respond better to insulin, especially for those with type 2 diabetes. For example, in a study with 32 people with type 2 diabetes, a 12-week Paleo diet improved blood sugar and made insulin 45% more effective. Another small study found Paleo lowered A1C (a marker for long-term blood sugar control) better than a standard diabetes diet. Paleo’s focus on foods that don’t quickly raise blood sugar helps with these results.
Effect on Heart Health and Blood Pressure
Paleo may help the heart by improving risk factors like blood pressure and cholesterol. A study of 34 people found that two weeks on Paleo led to lower blood pressure, cholesterol, and triglycerides. The diet’s lean meats, healthy fats (from olive oil, avocado, fish), and lots of fruits and veggies help with heart health, while avoiding processed foods with a lot of salt and bad fats.
Help with Chronic Diseases?
Research is still ongoing, but smaller studies and personal stories suggest Paleo may help manage some chronic diseases. For example, people with type 2 diabetes, autoimmune problems, or digestion issues sometimes say symptoms get better. For autoimmune illnesses like Celiac Disease and Hashimoto’s Thyroiditis, removing grains, dairy, and legumes may reduce inflammation. More long-term, bigger studies are needed to see if Paleo can really be used to treat these health issues.
Limitations of Paleo Research
Current studies on the Paleo diet are often small and short (many last under 6 months with fewer than 40 participants), which makes it hard to be sure about long-term effects and risks. Also, “Paleo diet” can mean different things in different studies, so results can be hard to compare. We need bigger, longer studies to see how Paleo stacks up to other healthy diets. There are also concerns about missing nutrients (like calcium and vitamin D) from cutting out dairy and grains, especially for those at risk for bone problems.
What Health Improvements Can Paleo Offer?
Paleo encourages eating only whole, unprocessed foods, and this simple change can lead to better health in several ways.
Healthy Weight Loss
The Paleo diet helps people lose weight by cutting out processed foods, sugar, grains, and dairy. Lean proteins, veggies, and fruits are filling but low in calories. Success stories include:
- Katie: lost 85 lbs
- Anthony: lost 200 lbs without exercise
- Jeanne: lost 100 lbs in 9 months
High protein and fiber keep you full and reduce cravings, making it easier to stick to the diet.
Better Blood Pressure and Cholesterol
The diet’s focus on lean meats, fish (especially those with omega-3), healthy fats, nuts, and veggies can help lower blood pressure and improve cholesterol. Cutting processed foods, which usually have a lot of salt and bad fats, helps even more. Dave Trendler’s cholesterol is a real-life example-it dropped to a 15-year low within weeks.
Blood Sugar and Insulin Sensitivity
Paleo may help control blood sugar and insulin, mainly because it drops refined sugars and grains. When blood sugar doesn’t spike, it’s easier on the pancreas, and cells use insulin more efficiently. This help is important in managing or preventing type 2 diabetes. Studies show marked improvements for blood sugar and A1C levels on Paleo diets.
Lowered Chronic Inflammation
By removing foods that can cause inflammation-like grains (especially gluten), dairy, legumes, sugars, and certain oils-Paleo can lower inflammation. Focusing on omega-3-rich fish, colorful fruits and veggies, and healthy fats helps calm the body even more. Reduced inflammation can mean less pain, better skin, and healthier digestion for many.
Gut Health and Digestion
Many people see their digestion improve on Paleo. Cutting out grains, dairy, and legumes often removes foods that cause gas and bloating for some. Dave Trendler found his digestion got quieter, with less bloating and gas. Eating more fiber from fruits and vegetables helps grow good gut bacteria and support regular bowel movements.
Can Paleo Help with Specific Conditions?
Paleo eating can be extra helpful for certain health challenges, especially when it comes to inflammation or food sensitivities.
Autoimmune Conditions
The stricter Autoimmune Protocol (AIP) version of Paleo removes even more foods (like eggs, nuts, seeds, nightshades, and sometimes alcohol/coffee) to help with autoimmune symptoms. People with Hashimoto’s, Celiac Disease, and other issues have shared positive experiences, including less pain and better gut health, though large-scale studies are limited. Removing usual triggers can help calm the immune system.
Diabetes Results
Paleo can help people with diabetes, especially type 2. By cutting sugars and grains, blood sugar becomes easier to control, and cells use insulin more effectively. One small study showed better improvements for A1C (a diabetes marker) with Paleo compared to a typical diabetic diet. Some, like Caroline, successfully manage even type 1 diabetes on Paleo-with help from their doctor.
Managing Thyroid Issues or Celiac Disease
Paleo is often used by those with thyroid illnesses (like Hashimoto’s) and Celiac Disease. By taking out gluten, dairy, and processed foods, it may lower inflammation and gut irritation. People with Celiac can benefit because the diet avoids gluten entirely. While not a cure, many say it makes symptoms easier to manage and helps gut healing.
Downsides and Risks of the Paleo Diet
Paleo has potential downsides, too, mainly from how restrictive it is. Skipping whole food groups can make the diet harder to stick to and lead to possible nutrient gaps.
Possible Nutrient Deficiencies
- No dairy = less calcium and vitamin D, raising the risk for weak bones.
- Skipping grains and legumes means less fiber, B vitamins, iron, zinc, and copper. This can mean less fiber, possible digestive trouble, and overall lower nutrient intake.
- A study found calcium intake dropped by over half after three weeks of Paleo eating.
Careful planning-or sometimes supplements-may be needed to get all nutrients.
Challenges Following and Living with Paleo
Paleo’s restrictions can make everyday life harder. People need to check labels, cook most meals at home, and plan food ahead of time. Allison Berry found dining out nearly impossible during her trial. Social events and the higher price of fresh meats and produce also make sticking with Paleo tough for some.
Common Side Effects
Some people feel tired, get headaches, or feel irritable during the early days-what’s often called “keto flu” or “carb flu” as the body switches from getting energy from carbs to fat. Dave Trendler’s family was hungry at first and craved sugar. Digestive issues can crop up, too, if fiber isn’t balanced. Eating a lot of meat without enough plant foods can raise saturated fat intake, though the diet suggests lean meats. Being too strict can also lead to worries about food, especially for those with past eating issues.
Real Results: Paleo Success Stories
Along with research, personal stories help show what following Paleo can do for real people.
Weight Lost on Paleo
- Katie: lost 85 lbs
- Anthony: lost 200 lbs in one year (initially, no exercise)
- Jeanne: lost 100 lbs in 9 months
- Doug: lost 40 lbs in 6 months
- Chae: lost 140 lbs total (30 lbs with Paleo challenge after previous loss)
- Dave Trendler (not focused on weight loss): lost 7-8 pounds in one month
Other Health Changes
- Leah: lost 40 lbs in three months and stopped medicines for blood pressure, asthma, acid reflux, and Candida
- Dave Trendler: no heartburn for a month, less hunger-driven irritability, less bloating, and better digestion
- Kathy: reversed 3 years of glandular fever, chronic fatigue, and insomnia
- Meg: recovered from an eating disorder, gained healthy weight, improved self-image
- Chrissy: found she could be leaner on Paleo than during bodybuilding prep
Paleo for Kids, Families, and Special Needs
- Dave Trendler’s family enjoyed new meals; kids had fewer sugar cravings and better behavior
- Jody: manages mitochondrial disease with Paleo
- Jaclyn: helped her son manage ADHD symptoms
- Jennifer: found relief from Lyme disease and Hashimoto’s
- Nora: addressed leaky gut and SIBO
How to Get the Best Paleo Results
Getting good results from Paleo means more than just following the food list-it’s about planning, consistency, and making lasting changes for your whole health.
Paleo Success: What Works?
- Learn what’s allowed-different versions of Paleo exist, so read reliable sources
- Stick with the program-consistency brings better results (some use the 85/15 approach for flexibility)
- Replace lost food groups-eat enough fats, protein, and veggies to stay full and avoid missing nutrients
- Listen to your body-snack if needed, and don’t let hunger build up
Is Meal Prep Important?
Prepping ahead makes the Paleo diet much easier. Because Paleo means mostly cooking at home and skipping many convenience foods, planning your meals in advance can save time and keep your diet on track.
- Allison Berry called meal prep her “best friend” on Paleo
- Trendler’s family made big breakfasts for lunch leftovers
Without meal prep, it’s tempting to grab non-Paleo foods when busy or eating out.
Mistakes to Avoid
- Not replacing calories from grains-can cause hunger and tiredness
- Thinking all “Paleo” branded foods are healthy-some Paleo desserts still have a lot of sugar
- Eating too much of allowed snacks-watch portion sizes
- Not addressing habits like alcohol-cutting it completely can speed up weight loss
Is Exercise Needed?
Exercise is not required, but it can speed up progress. Paleo gives your body the right nutrients, but being active (walking, weightlifting, CrossFit, etc.) helps you build muscle, feel better, and get fit faster. Doug became a trainer after losing weight on Paleo. Anthony only added exercise after big weight loss, and Allison joined the gym after her trial.
Is Paleo a Good Choice For You?
Whether Paleo is right for you depends on your health goals, lifestyle, and how willing you are to stick with its rules. It works best for people looking to cut out processed foods, sugar, grains, and dairy. It can help people wanting to lose weight, control blood sugar, lower cholesterol, or lower inflammation. It also helps those with digestion problems and is popular with athletes wanting muscle. If you are ready to try a whole-food plan and see what cutting modern foods does for your health, Paleo may be worth a try.
Your First 30 Days: What to Expect
The first month can feel up and down. At first, you may feel tired, crave carbs or sugar, or get headaches as your body adjusts to burning fat instead of carbs. Plan to spend extra time shopping and cooking. Eating out will take more effort, and you may need to stick with home-cooked food for a while. Most people notice changes by week two: some weight loss (often mainly water at first), higher energy, less bloating, and better focus. Trendler saw his cholesterol improve sharply in his first three weeks. As the 30 days finish, unwanted food cravings usually fade, digestion improves, and well-being goes up. This first month is about finding your routine, but most find the changes rewarding and want to keep going.
Paleo Diet Results: Main Points
Trying the Paleo diet means not only changing what you eat, but also learning how a simpler diet can lead to better modern health. Quick changes in weight and energy often come in the first month, with more improvements to blood sugar, cholesterol, and gut health if you keep at it. Personal stories and early research both support the benefits of eating whole, unprocessed foods. Paleo can bring physical transformation, a stronger relationship with food, and a clear sense that what you put in your body shapes how you feel day to day.