The paleo diet claims that modern humans should eat the same foods that their hunter-gatherer ancestors ate — the way humans were genetically designed to eat before agriculture developed.
The theory is that most modern diseases can be linked to the Western diet and the consumption of grains, dairy and processed foods.
While it's debatable that this diet is comprised of the same foods your ancestors ate, it is linked to several impressive health benefits.
How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts and seeds, while avoiding processed foods, sugar, dairy and grains.
Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.
Weight loss: Several studies have shown that the paleo diet can lead to significant weight loss and reduced waist size .
In studies, paleo dieters have also been shown to automatically eat much fewer carbs, more protein and 300–900 fewer calories per day .
Other benefits: The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood sugar, blood triglycerides and blood pressure .
The downside: The paleo diet eliminates whole grains, legumes and dairy. Therefore, it unnecessarily eliminates several healthy and nutritious food groups.
Bottom Line:
The paleo diet is based on eating whole foods and avoiding grains and dairy. It has several health benefits, including weight loss.
A Sample Paleo Menu For One Week
This sample menu contains a balanced amount of all the paleo foods.
Feel free to adjust this based on your own preferences.
Monday
Breakfast: Eggs and vegetables, fried in coconut oil. One piece of fruit.
Lunch: Chicken salad, with olive oil. Handful of nuts.
Dinner: Burgers (no bun), fried in butter, with vegetables and some salsa.
Tuesday
Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover burgers from the night before.
Dinner: Salmon, fried in butter, with vegetables.
Wednesday
Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Ground beef stir fry, with vegetables. Some berries.
Thursday
Breakfast: Eggs and a fruit.
Lunch: Leftover stir fry from the night before. A handful of nuts.
Dinner: Fried pork with vegetables.
Friday
Breakfast: Eggs and vegetables, fried in coconut oil.
Lunch: Chicken salad with olive oil. Handful of nuts.
Dinner: Steak with vegetables and sweet potatoes.
Saturday
Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover steak and vegetables from the night before.
Dinner: Baked salmon with vegetables and avocado.
Sunday
Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Grilled chicken wings, with vegetables and salsa.
There is usually no need to track calories or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning.
source: healthline.com
