Is the Paleo Diet still relevant today?
Back in 2014, when the ‘clean eating’ trend swept through Instagram and foodies everywhere were swapping bagels for blinis, another diet came to the fore: the paleo diet. And while ‘clean eating’ has been replaced by less regimented trends like intuitive eating, the paleo diet has remained a firm favourite among the wellness tribes.
Questions then: what makes the paleo diet stand out? Why do PTs attribute their rock-hard abs and peachy glutes to this nutrition plan? Is the whole thing a dangerous fad or a sustainable way to eat?
It’s a simple concept – cut out all of the usual culprits like refined foods and trans fats, and your body will reap the rewards.
But before you whip up a shopping list, take a read of exactly what a paleo diet entails, how and why it works, and who should give it a go.Because if you’re really going to commit to cutting out cheese, you need to know why you’re doing it.
Here’s everything you need to know in a little (paleo) nutshell...
What is the paleo diet?
The paleo diet principles are this: eat only all-natural, whole ingredients like grass-fed meats, fruits, seasonal vegetables, fish, nuts and seeds. And eat as much as you like – there is no arduous measuring of ingredients like on other diets.
It focuses on a high-protein, low-carb pattern, although the paleo pros are quick to dismiss it as on par with a ketogenic diet because not all carbs are not eliminated. Complex carbs like sweet potato and butternut squash are acceptable but in moderation.
Is the paleo diet the same as the caveman diet?
The paleo diet and the caveman diet are essentially the same patterns of eating, as they both stem from one very simple question: would a caveman eat it?
If the answer is yes, then it’s welcome in the paleo diet. Anything a caveman would hunt or gather is paleo-friendly. Otherwise, it’s a no - which means avoiding your favourite spaghetti dinner spot.
Paleo diet rules
The paleo diet rules are simple, and using the caveman analogy is the easiest way to decide whether or not something is suitable to eat. Our ancestors weren’t washing down cheesy pasta with a can of Coke, so if you follow paleo, neither can you. Sorry.
The average paleo menu includes everything except grains, sugars and processed foods. And as mentioned, you don’t need to own electronic kitchen scales as you can consume as many paleo foods as you like.
Paleo food list
You can find a definitive list of paleo foods online, but if you’re looking for an overview before you take the leap, here’s an idea of what should be on your plate, and what needs to stay on the shelf at Sainsbury’s.
Foods you can eat on the paleo diet
Grass-fed meats
Fish/seafood
Fresh fruits and vegetables
Eggs
Nuts
Seeds
Olive, walnut, flaxseed, avocado or coconut oil
Foods you can’t eat on the paleo diet
Cereal grains or legumes
Dairy
Refined sugar
Potatoes
Sweets, processed or overly salty foods
Refined vegetable oils
Should you follow the paleo diet plan?
Lovisa Nilsson, nutritionist at health and fitness app Lifesum, believes that the paleo diet can be used as part of a healthy lifestyle as long as you ensure that you’re eating a balanced diet.
‘Paleo can help people develop healthy eating habits that revolve around clean, organic, natural, vitamin-rich products, so eliminating processed foods,’ she says.
‘Plus, the diet is high in protein and fibre, which are good for sustained energy and digestion.
‘It’s undeniably an effective weight loss tool, although if you’re skipping grains and dairy, make sure you eat other things to get your calcium (try kale, garlic, asparagus and almonds), Vitamin D (salmon, tuna, mushrooms, eggs) and probiotics (microalgae and olives).’
Paleo benefits are claimed to include helping you lose fat, leaving you strong and full of energy as well as reducing your risk of conditions including heart disease and type 2 diabetes.
However, it is worth bearing in mind that the British Dietetic Association named it as a celebrity diet to avoid in 2014, saying that while reducing sugar, salt and anything processed is good, cutting food groups isn’t.
Paleo diet for beginners
Lovisa advises that trying the paleo diet doesn’t have to mean sticking to it so rigidly that it starts harming your lifestyle. If you’re struggling to keep going, then make adjustments so that it slots into your life, and don’t try and force it to work.
‘If you find Paleo difficult to maintain in the long run, I advocate incorporating some of the clean food theories behind the diet but tailoring them to your lifestyle and body’s signals.’
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