What do paleo eat

Leave it to Harvard University's T. Chan School of Public Health to deliver an unbiased look at the research on paleo and the benefits and risks of putting the diet into practice in real life.

This one, by Paleo Leap, includes 1, recipes that are gluten-free, grain-free, legume-free, sugar-free, soy-free, and corn-free. Also free? The app, which you can download on Google Play or the App Store.

Stupid Simple Paleo Tracker. You have questions — and the vast community of paleo devotees has answers. The Paleo Solution Podcast. Topics include what to eat on paleo, how to try intermittent fasting , and tips for exercising. For more of our feel-good podcast picks, check out our article. Additional reporting by Stephanie Bucklin and Melinda Carstensen. By subscribing you agree to the Terms of Use and Privacy Policy.

Health Topics. Health Tools. Paleo Diet. By Beth W. Reviewed: November 24, Medically Reviewed. The diet can improve your health by eliminating high-fat and processed foods that have little nutritional value and too many calories. This plan emphasizes loading up on fruits and vegetables that are bursting with healthy vitamins, minerals, and fiber, which fills you up faster so you eat less, helping curb weight gain. Sandon says. And whenever you burn more calories than you consume, you'll lose weight, she says.

So what does the science say about the paleo diet? Some research suggests that the health claims hold water. A review analyzed four randomized controlled trials with participants, and researchers found that the paleo diet led to more short-term improvements in some risk factors for chronic disease including waist circumference and fasting blood sugar compared with diets used as controls.

Another article, published in the journal Australian Family Physician in January , reviewed clinical trials that explored the effect of paleo on health markers including weight, inflammation, and insulin health. Some of the studies found similar evidence that the paleo diet may be linked to weight loss, lower blood pressure, and improved blood lipid levels — but the article concluded that because of the small sample sizes, short duration, and the similar frameworks of most existing studies on this diet, further research is needed to prove whether it lives up to the bold health claims made by some of its proponents.

People can make changes to each meal according to their personal preference. Fruits, nuts, and seeds make excellent snacks or desserts.

People claim that the paleo diet offers many health benefits, which include promoting weight loss, reducing the risk of diabetes, and lowering blood pressure. In this section, we look at the scientific evidence to see whether research supports any of these claims:. An older study found that 14 healthy volunteers achieved an average weight loss of 2.

In , researchers compared the effects of the paleo diet with a diet for diabetes on 13 people with type 2 diabetes. A study of 70 postmenopausal women with obesity found that following a paleo diet helped participants lose weight after 6 months. However, after 2 years, there was no difference in weight loss between participants following the paleo diet and those adhering to regular Nordic nutrition recommendations. These results suggest that other healthful diets may be just as successful at promoting weight loss.

The authors of a review noted that the paleo diet helped reduce weight in the short term but concluded that this result is due to caloric restriction, or consuming fewer calories. Overall, the research suggests that the paleo diet may help people lose weight initially but that other diets that reduce calorie intake may be just as effective.

More research is necessary before doctors recommend the paleo diet for weight loss. Currently, doctors advise people to follow a calorie-controlled diet and exercise more to lose weight. The results of some initial studies are promising. Insulin resistance is a risk factor for diabetes. A small study in compared the effects of the paleo diet with those of a diet based on recommendations from the American Diabetes Association on people with type 2 diabetes.

An older study of nine sedentary volunteers without obesity also found that the paleo diet improved insulin sensitivity. There is a need for more recent research on the paleo diet and diabetes, but the evidence to date suggests that eating like a hunter-gatherer may improve insulin sensitivity. High blood pressure is a risk factor for heart disease. Much more long term, peer-reviewed studies on larger sample sizes are needed to make any health claims around a paleolithic dietary approach for improved health.

While commonly used to promote weight loss , paleo diets are not required to be calorie-controlled or macro balanced. In order to lose weight on paleo, portion control is essential. Some smaller studies have linked paleo eating to improved weight management, but this has been a result of decreased overalls calorie intake 5 , 6. There are no studies implying that eliminating the paleo restricted foods increases your ability to lose weight more effectively. What we can take away from this limited research is similar to what we understand about improving dietary choices in general - eating more nutritious foods, especially diets high in fiber and protein , may result in improved energy levels and decreased appetite which in turn make reducing calorie intake feel easier 7 , 8.

Paleo eating can support this with plenty of fruits, vegetables, and quality proteins to choose from. In other words, the healthier you eat, the easier it becomes to control your portions because you are feeding your body the fuel it needs to thrive. The advantages of paleo eating do not seem to outshine or outweigh the advantages of following any basic healthy diet, other than the fact that it is another way to assist people in emphasizing more nutritious, whole foods in their diet.

Legumes are not allowed on paleo because of their high content of lectins and phytic acid. Similar to grains, this is a point of controversy in the scientific community. In fact, lots of research supports eating legumes as part of a healthy diet because they are low in fat and high in fiber, protein and iron.

Processed foods are full of the rest of the no-no's on the paleo diet: refined sugars, salt, refined vegetable oils and artificial sweeteners. Our ancestors didn't eat these foods. Plus, there is little argument in the scientific community that refined sugars and excess salt contribute to obesity, high blood pressure and heart disease.

There is some disagreement, however, over vegetable oils and artificial sweeteners. The American Heart Association recommends consuming corn, safflower and canola oils, but paleo plans say these are "not allowed" because of the ratio of omega-6 to omega-3 fatty acids and the way the oils are processed. The U. Food and Drug Administration FDA condones artificial sweeteners as safe to consume, but they are not allowed on paleo since they are a man-made, processed food.

Plus, although artificial sweeteners lower calories in food, research shows they can still cause us to crave sweets and that they can be harmful to our gut bacteria. A strict paleo diet does not allow dairy products because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream, and cheese.

However, some paleo dieters say dairy is OK, especially if it is grass-fed because grass-fed butter, for example, has more omega-3s. Fermented dairy products like kefir are also OK for some paleo eaters because they have a lower content of lactose and casein, the two concerns paleo dieters have with dairy. If you prefer to avoid dairy on the paleo diet, you can substitute non-dairy products made with coconut milk, almond milk, and cashew milk.

This is a gray area. Sugary fruits and starchy vegetables potatoes, squash, beets can spike your blood sugar more than berries and spinach. That's why these are OK in moderation and are best to minimize if you are trying to lose weight, according to paleo experts. Alcohol is a no-no if you are strict paleo. Beer is made from grains, and liquor also contains traces of gluten. But, good news for cider-lovers: most hard ciders are gluten-free, so they are allowed.

Check the label to be sure. Red wine is more accepted in the paleo community because it contains the antioxidant resveratrol, but sorry chardonnay lovers, white wine is technically not allowed. Below is a sample day of what paleo eating might look like:. This is a brief guide to following the paleo diet, but EatingWell doesn't believe in being so restrictive.