PALEO DIET: HOW DOES THE PALEO DIET WORK?
Reading time: 04:09 minutes
Table of contents
- Why a Paleo diet?
- What can you eat on the Paleo diet?
- Can you lose weight on a Paleo diet?
- Criticism and risks of the Paleo diet?
- What does science say about the Paleo diet?
1. WHY PALEO NUTRITION?
The Paleo diet is based on the eating habits of people who lived in the Stone Age (Paleolithic period). Back then, hunter-gatherers fed on what they found in nature. Agriculture, animal husbandry and processed foods did not yet exist. The Paleo diet is based on the assumption that our digestive system is optimized for this type of diet. It should therefore be easily digestible and support health, well-being and a slim figure. Many of the foods available back then are no longer available today, so the Paleo diet recreates the Stone Age diet with modern options.
2. WHAT CAN YOU EAT ON THE PALEO DIET?
The Paleo diet focuses on natural foods that are unprocessed and of high quality and that were already on the menu of our ancestors 2.5 million years ago. The foods that you can eat on the Paleo diet include
Vegetables: the Paleo diet focuses on a variety of vegetables, such as pumpkin, cabbage, mushrooms, fennel, carrots and tomatoes. From a Paleo perspective, regional and seasonal vegetables from organic farming are preferred, as these are considered to be particularly rich in nutrients. It is also assumed that seasonal vegetables provide precisely the nutrients that our bodies need more of at this time of year - for example, the high vitamin C content in fresh kale.
Meat : Meat is an important part of the Paleo diet. It is the main source of protein, as dairy products are rejected according to the Paleo principle. In general, meat should come from well-reared animals to ensure it is of high quality.
Fish: Fish and seafood such as crabs and prawns are also part of the Paleo diet. They should be wild-caught if possible and provide protein and omega-3 fatty acids.
Eggs: Although Stone Age people did not breed chickens, they did prey on the eggs of wild birds. Eggs contain healthy fatty acids and all nine essential amino acids, as well as B vitamins and vitamins D and E. Eggs should be free-range.
Fruit: Fruit and berries also have a firm place in the Paleo diet. Here too, regional and seasonal varieties and those that have not yet been heavily modified by breeding are preferred - such as blueberries, raspberries, gooseberries and currants, cherries, peaches and figs.
Nuts and seeds: Our ancestors collected nuts and seeds in nature. Many varieties contain valuable fats, fiber, vitamins and trace elements. Chestnuts, macadamias, pecans, pistachios, walnuts and linseeds as well as almonds, cashews and hazelnuts can be eaten on the Paleo diet.
Oils: Olive oil, hemp oil, rapeseed oil, coconut oil, lard and beef tallow are also used.
Honey: Honey or dried fruit is used to sweeten food.
The Paleo diet excludes all cereal products, pulses, dairy products, sugar, sweeteners and processed foods such as sausage or cold cuts. Alcohol and coffee are also no-goes. Potatoes, sweet potatoes and rice are eaten with restrictions.
3. CAN YOU LOSE WEIGHT WITH PALEO?
Avoiding processed foods, cereal products, sugar and alcohol - these principles of the Stone Age diet are a good strategy for losing weight. The Paleo diet can be combined well with the low-carb diet. To lose weight with Paleo, you should keep the following in mind:
- Eat less fruit, especially sweet fruits with a lot of fructose should be avoided
- You should also reduce sugary vegetables such as pumpkin and carrots
- You should remove honey from your diet completely
- You should be cautious with nuts, because they are real calorie bombs
- Avoid carbohydrates, such as those found in potatoes, as far as possible
- Drink plenty of water and unsweetened herbal teas
- Make sure you eat meals with plenty of protein and some fat
4. CRITICISM AND RISKS OF THE PALEO DIET
The Paleo diet is not without controversy. It is true that there are many principles of the paleo diet that are in line with a balanced diet according to the recommendations of the DGE - for example, avoiding sugary drinks and highly processed foods and eating lots of fresh vegetables. However, critics also point out problematic points and risks: Historical inaccuracy: scientists note that there is no such thing as a typical Stone Age diet, as humans have always adapted to the food supply of their environment - and this could vary greatly around the world. Furthermore, it is not clear why the diet in the Stone Age should be particularly healthy. High proportion of animal foods: To cover energy requirements, a Paleo diet includes a lot of meat, fish and eggs. However, eating a lot of red meat and animal products in particular is considered a health risk and can increase the risk of cardiovascular disease under certain circumstances. Possible nutrient deficiency: By avoiding dairy products, cereals and pulses, important sources of nutrients are lost. Fiber to support digestion, vitamin B, calcium and iodine could be ingested in insufficient quantities.
5. WHAT SCIENCE SAYS ABOUT THE PALEO DIET
Unfortunately, there are hardly any meaningful studies on the paleo diet to date. Scientists have found evidence that the Paleo diet can reduce waist circumference more than other diets and improve blood sugar levels1. Another study suggests that the Paleo diet can have a positive effect on blood pressure2. However, all studies to date have only had a small number of participants and the results were significant, but not highly significant.
CONCLUSION
The Paleo diet is based on a diet that could have been common in the Stone Age. It focuses on natural and unprocessed foods: vegetables, meat, fruit, nuts and seeds. If you want to try the Paleo diet, you should make sure that you get enough nutrients - especially vitamin B, iodine and calcium.
Sources:
1 Study: Lindeberg S, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease, Link: https: //pubmed.ncbi.nlm.nih.gov/17583796/
2 Study: Osterdahl M, et al. Effects of a short-term intervention with a paleolithic diet in healthy volunteers, Link: https: //www.nature.com/articles/1602790