Embracing a Paleo diet is a lifestyle shift towards embracing whole, unprocessed foods that mirror the diet of our ancestors. This guide is your roadmap to the world of Paleo, offering practical insights to transform your eating habits into ones that support and nourish your body whilst avoiding some common pitfalls of an overly-strict Paleo diet.

What is the Paleo Diet?

The Paleo Diet, short for Paleolithic Diet, is a diet plan based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. 

Obviously, we don’t know exactly what our paleolithic ancestors ate on a daily basis and it’s likely that they thrived on various diets, depending on seasonality, where in the world they lived and a host of other factors.

For that reason, the Paleo diet is generally not seen as a strict diet with highly specific rules that must be followed. However, it is generally agreed that the Paleo formula focuses on unprocessed foods like meat, seafood, eggs, veggies, fruits, potatoes, nuts, healthy fats, and spices while avoiding refined sugar. Many people following a Paleo diet will also include other healthy, natural foods like grass-fed butter and gluten-free grains.

The idea behind the Paleo Diet is that eating unprocessed foods that are closer to those consumed by early humans may lead to improved health and weight loss.

The Cornerstones of the Paleo Diet

As we have mentioned, there are no set in stone rules for a Paleo diet - it’s typically all about avoiding highly processed foods that would not have been available to our ancestors. You can, however, use the following generally accepted cornerstones as a starting point:

• Meat and Fish: Typically, those following a Paleo diet tend to focus on grass-fed beef, free-range poultry, and wild-caught fish, which are rich in protein and healthy fats. 
• Fruits and Vegetables: Followers of the Paleo diet usually include a variety of colorful fruits and vegetables in their diet for essential vitamins, minerals, and antioxidants.
• Nuts and Seeds: Nuts and seeds like almonds, walnuts, and chia seeds are a great source of healthy fats, fiber, and protein and are “Paleo-friendly”.
• Healthy Fats: Instead of using refined oils, Paleo dieters tend to switch to healthy sources of fat like avocados, olive oil, and coconut oil, all of which are rich in monounsaturated and saturated fats.
• Avoid Processed Foods: This is widely accepted as the number one rule of the paleo diet - steer clear foods that are highly processed or have artificial ingredients and colorings.

Potential Benefits of the Paleo Diet

Long-term studies don’t offer a massive amount of information on how the paleo diet affects health. However, the diet has the potential to be the basis for a healthy way of eating and living. The potential benefits of such a diet include:

• Weight Loss: One of the most common motivations for following a Paleo diet is weight loss. Historical studies suggest that hunter-gatherers had slender physiques and were physically fit and devoid of chronic ailments such as cardiovascular diseases. Studies have shown that the Paleo diet can be beneficial for weight loss and “reduced waist circumference” when compared to other diets.
• Improved Heart Health: One review found that the Paleo diet may help to decrease blood pressure, increase good cholesterol, lower bad cholesterol and lower levels of triglycerides, all of which reduce the risk of heart disease and promote overall heart health. However, it should be noted that this study recommended further research in the form of larger, more structured trials.
• Increased insulin sensitivity: Most paleo foods are relatively low-carb which means there is lower demand on the pancreas to produce insulin. Research has shown the paleo diet can reduce insulin resistance and improve the effectiveness of insulin.
• Improved Energy Levels: Many people report feeling more energized and less fatigued on the Paleo diet, likely due to the avoidance of foods low on the Glycemic Index that can cause energy crashes. 

Risks of a Strict Paleo Diet

Blindly following a rigid set of Paleo guidelines may put you at risk for deficiencies in calcium and vitamin D, which are critical to bone health. That’s why it’s important to be intentional with your meal planning. 

Fish like sardines, salmon (particularly with skin and bones), mackerel and anchovies are great paleo-friendly sources of calcium. Greens like spinach, kale, collard and turnip greens are also excellent sources of calcium.

As for vitamin D, the human body can create vitamin D from direct sunlight on the skin when outdoors. But depending on where you live, at certain times of the year sunlight may strong enough to make vitamin D. Paleo-friendly foods like oily fish, red meat and liver contain vitamin D but often the amount of vitamin D in foods is quite small. That’s why a vitamin D supplement may be a worthwhile consideration for anyone following the Paleo diet, even if they eat some foods containing vitamin D.

Another health-related risk of following the Paleo diet in a less intentional way is the risk of consuming saturated fat and protein above recommended levels which may lead to an increased risk of kidney and heart disease. 

Other non-health related pitfalls of the Paleo diet include:

• Comparatively higher cost: unfortunately fresh meats, fish and other produce tend to be pricier than their processed counterparts.
• Comparatively less convenient: any diet that relies heavily on fresh foods means more time planning, purchasing, preparing and cooking meals which may be a challenge for those with busier lifestyles.
• Difficult to sustain: the restrictive nature of the diet means that, whilst it is typically a great kick start to your weight loss journey, many adoptees find it very difficult to rigorously follow it for life.

It’s important to pay particular attention to these risks if you are choosing to follow a Paleo diet - remember that whilst the Paleo diet offers a great starting point for healthy eating, balance is key.

How Do I Get Started with a Paleo Diet?

1. Learn What Foods to Include or Avoid: Familiarize yourself with the list of Paleo-friendly foods and those to avoid. If the regular Paleo diet feels overly restrictive or difficult to follow, try a modified version instead. There are plenty of options available, making it easy to find something that works for your own personal tastes and lifestyle.
2. Re-stock Your Kitchen: Remove processed foods and stock up on Paleo-friendly ingredients. One of the best ways to avoid unhealthy cravings and snack foods is to simply keep them out of your kitchen. Replace junk food and other processed snacks with healthy, paleo friendly snacks.
3. Have a Few Go-To Meals: Having a selection of easy, nutritious Paleo recipes is invaluable for anyone starting a Paleo diet and so important for those times when you’re busy, or tired and just want something familiar and easy to prepare.
4. Shop Wisely: Look for grass-fed meats, wild-caught fish, organic fruits and vegetables, and natural fats like coconut oil and avocado. Take your next grocery trip as an opportunity to explore and become acquainted with the Paleo-friendly offering.
5. Consider a Paleo Meal Delivery Service: For those of you with a busy lifestyle, using a paleo meal delivery service offers convenience and ensures consistency with the diet, making it easier to stick to and providing high-quality, varied meals. Here at Territory Foods, we offer a huge selection of Paleo meals, meticulously prepared with clean, wholesome ingredients. We can save you precious time otherwise spent on meal prep, without compromising on the quality or the taste of your food.
6. Don’t Solely Rely on Your Diet: To truly achieve long term results, any diet should be paired with a healthy lifestyle. Make sure that you combine your Paleo diet with regular exercise, good hydration, reduced stress and avoidance of unhealthy habits. Easy, right? Really though, by focusing on your lifestyle more broadly, you’ll be much more likely to achieve your health goals with the Paleo diet plan.

Paleo Power: Looking Ahead to a Healthier You 

The Paleo diet offers a great starting point for a healthy eating plan that focuses on whole, nutrient-dense foods. Balance, however, is key and care must be taken though to avoid nutritional deficiencies or even overnutrition. Don’t be afraid to modify the diet to suit your own needs - for example by adding beans, lentils, nuts, and gluten free grains and make sure that you include calcium sources such as dark leafy greens whilst focusing on intentionally choosing lean protein sources. 

By following this guide and making informed choices, you can embark on a fulfilling journey towards better health and well-being. And remember, before starting any new diet, it's wise to consult with a healthcare provider or a registered dietitian to ensure it's suitable for your individual needs.

Want to know more about the Paleo diet?

Browse more Paleo diet insights and tips in our Paleo resources hub.

With an unrivaled selection of Paleo-friendly items on our nationwide menu, we're experts in Paleo meal prep - so you don't have to be. Read more about our nationwide Paleo meal delivery.

Note: Before making a significant dietary change, it’s important to consult with dietitians or nutritionists so that they can provide guidance on maintaining a balanced diet and address any specific health concerns you may have.