Paleo diet

The Paleolithic or "Paleo" diet is an eating pattern modeled after the presumed diet of early human ancestors from the Paleolithic era. The core philosophy suggests that human genetics have not fully adapted to the modern diet that emerged after the Agricultural Revolution. Therefore, the diet emphasizes whole, minimally processed foods that could be hunted or gathered

• Included: Lean meats (preferably wild or grass-fed), fish (especially those rich in omega-3s), eggs, fruits, non-starchy vegetables, nuts, seeds, and healthy oils
• Excluded: Grains, legumes, dairy products, refined sugars, excess salt, and highly processed foods.

The Paleo diet works primarily by shifting food choices away from calorie-dense, nutrient-poor processed foods toward highly satiating, nutrient-dense whole foods

• Satiety and Weight Management: By focusing on high-fiber vegetables, healthy fats, and high-quality proteins, the diet naturally promotes satiety, which makes caloric restriction easier and leads to weight loss
• Metabolic Health: Eliminating refined carbohydrates, high-glycemic foods, and added sugars helps stabilize blood glucose levels and improves insulin sensitivity
• Inflammation Reduction: Replacing processed seed oils and refined foods with omega-3-rich fish, antioxidant-rich fruits and vegetables, and healthy fats can help reduce systemic markers of inflammation
• Cardiovascular Markers: By eliminating processed junk food and emphasizing lean proteins and healthy fats, many followers experience improvements in cardiovascular risk factors, such as reduced triglycerides and lower blood pressure.

To safely and effectively follow a Paleo eating pattern based on up-to-date nutritional science, consider the following recommendations

• Focus on Plants: Make non-starchy vegetables the foundation of your meals. The diet should be plant-centric rather than excessively meat-heavy to ensure adequate fiber and micronutrient intake
• Monitor Nutrient Gaps: Because dairy is excluded, actively seek out alternative sources of calcium and vitamin D (e.g., dark leafy greens, bone broth, or high-quality supplements) to protect bone health and prevent deficiencies
• Choose Proteins Wisely: Opt for lean meats, poultry, and sustainably caught seafood over processed meats or excessive amounts of fatty red meat to mitigate long-term cardiovascular risks associated with high saturated fat intake
• Personalize Your Approach: Strict adherence isn't mandatory. A "modified Paleo" approach that occasionally includes high-quality dairy, whole grains, or legumes might be more sustainable, affordable, and nutritionally balanced for long-term health.