Paleo Diet

Abstract

Paleo diet is defined as a dietary plan based on foods that are similar to what was eaten in the Paleolithic era more than 10,000 years ago. The primary objective of adopting the paleo diet plan is to return to consuming foods eaten by early humans. However, farming played a critical role in changing the diet people consume. Human beings have been introduced to new types of foods such as dairy, grains, and legumes that have become staples for many people in the modern world. Paleo diet is therefore designed to resemble the foods that human hunger-gatherer ancestors consumed years ago. Industrialization had not emerged yet and therefore this population did not feed on processed foods. Farther on, the ancestors lived a physically active life of hunting and gathering foods

The paleo diet advocates for the consumption of foods with minimum calories to promote healthy living. Foods to eat include fruits, vegetables, and nuts, oils from fruits, fish, lean meats, and seeds. It discourages the consumption of grains especially wheat, oat, and barley, legumes, dairy products, refined sugar, salt, potatoes, and highly processed foods. Food manufacturing and use of processing technology have rapidly increased over the last 100 years. The founders and followers of paleo diet assert that there is a close link between modern diet and the increased in the number of people suffering from chronic illnesses such as heart disease, cancer, and autoimmune diseases among other conditions in the modern world. Paleo diet emphasizes the need to avoid modern diet especially processed foods. One of the primary challenges in the modern community is the significant increase in the number of people with high cholesterol level in their bodies.

Poor eating and lack of physical activity have contributed significantly in the challenges experienced in the modern community in as far as cholesterol-related conditions are concerned. The burden of chronic diseases is increasing rapidly across the globe as a result of people consuming calories stored in their bodies as bad cholesterol. Patients that have high cholesterol and their doctor is concerned may be at risk of cardiovascular disease (CVD). The doctor would in most case prescribe a statin that helps in lowering the unhealthy low-density lipoprotein (LDL) cholesterol. The adoption of paleo diet plays a critical role in allowing individuals to limit their consumption to fruits, vegetables, and proteins that have less calories. The diet seeks to address 21st century chronic diseases by revisiting the way humans ate during the Paleolithic era more than 2 million years ago. The proponents of paleo diet emphasize the need to choose low-glycemic fruits and vegetables. It is however unclear what foods actually existed at the time, the variation in diets depending on region.

The human body needs cholesterol in their blood for their bodies to stay healthy. However, if cholesterol levels are too high this can lead to serious health problems in the future, including heart attacks and strokes. Many people seem to think that weight gain and obesity are caused by a lack of willpower. That is not entirely true. Although weight gain is largely a result of eating behavior and lifestyle, some people are at a disadvantage when it comes to controlling their eating habits. Opponents of paleo diet argue that it has a negative effect on cholesterol. They argue that it increases bad cholesterol and therefore increases the risk of a person suffering from heart diseases, diabetes, and hypertension among other cholesterol-related conditions. Paleolithic diet resulted in statistically significant lower mean values of hemoglobin A1C, triglycerides, diastolic blood pressure, weight, body mass index, and waist circumference, while mean values for high-density lipoprotein were higher. The Paleo diet strongly discourages the consumption of many foods that provide health benefits, such as legumes, whole grains, and dairy.

Epidemiologic studies have consistently revealed that every single risk factor raises risks of diabetes and cardiovascular disease independent of the status of the other risk factors. The subsequent industrial revolution enabled the skyrocketing of agricultural production, which provided a continuous. The effect of the paleo diet on heart disease risk depends on how you choose to follow it. It is important to note that the paleo diet doesn’t recommend portion sizes by food group, nor does it incorporate exercise. Advocators of the Paleo diet claim it is the healthiest way of eating argue that the diet will help to optimize your health, minimize your risk of chronic disease, and lose weight.

One major risk factor for heart disease is type 2 diabetes. People who have type 2 diabetes can often develop hypertension, high cholesterol, and obesity, which are all major contributors to heart disease. Paleo diet allows for some foods that many experts do not consider heart healthy. Some of these foods include ghee, coconut oil, and butter that pose risks to cardiovascular diseases. Eating too much red meat can harm the heart. The American Heart Association (AHA) recommends choosing lean cuts when possible and opting for poultry and fish without skin, prepared without saturated and Trans fats, to protect your heart. The paleo diet excludes all grains and we know that whole grains are a fantastic source of resistant starch and many other fermentable fibres that are vital to the health of your gut microbiome.

Being affected by excess weight, obesity or severe obesity significantly increases the risk of developing many other diseases, such as type 2 diabetes, hypertension, heart disease, stroke, osteoarthritis and much more. Paleolithic diet is based on the idea that eating like our original ancestors is aligned with our genetics and therefore optimal for good health. Therefore, the diet is limited to what in prehistoric times could be hunted, fished or gathered such as meats, fish and vegetables. The paleo diet rejects many of the food groups that make up the typical American diet including grains, dairy, sugar, and legumes.

The benefits of paleo diet for an individual struggling with being overweight or obese is improved energy, mental clarity and the alleviation of several common diseases. Paleo diet encourages specific healthy foods and eating patterns that contribute towards promoting healthy living by achieving a healthy weight. Paleo diet has a positive effect in promoting healthy weight by encouraging the consumption of low calorie diet. Without energy-rich carbs, you may feel excessively tired and in a bad mood. In the long run this will have a negative effect on the ability to achieve a healthy weight. In order to lose weight, you need a diet plan that encourages consumption of less calories. You therefore need to choose foods that are filling, as they can fend off hunger and help you eat less. It is essential to understand that not all fats are bad. The polyunsaturated and monosaturated fats provide health benefits such as helping to keep the heart healthy.

Observing the paleo diet results in a macronutrient makeup that varies from the recommendations set forth in the Dietary Guidelines for Americans 2015-2020. The diets of hunter-gatherers were likely to be made up of 50 to 80 percent plant sources and 20 to 50 percent animal sources of protein, which would suggest that some groups of hunter-gatherers also fell outside the guidelines. The Paleo diet offers a wide variety of health benefits. It is actually considered to be one of the best eating plans in the world. This is a lifestyle change diet that actually imitates the body’s perfect gene expression. One of the main benefits of paleo diet is that it helps in losing fat. Paleo diet allows you to eat large quantities of delicious food without needing to worry as much about restricting calories. The Paleo diet should contain moderate amounts of animal protein, low amounts of carbohydrates, and it should be high in fat. Saturated fats such as coconut oil can be eaten in unlimited quantities. Low-sugar fruits such as berries, and nuts that contain omega 3 fatty acids are best. Short term studies on the effects of the Paleo diet have shown that calcium intake is well below the recommended daily intake levels for healthy adults. Researchers found a 50% reduction of fat stored in the liver, which is linked to an increased risk of cardiovascular disease in that population. Today’s world is full of daily stresses. This is a normal part of life, but when these stresses become too much, they can take a toll on health and contribute to weight gain by leading to unhealthy eating and other unhealthy activities. Paleo diet therefore provides an example of healthy options that people in the modern world pursue. The objective is to ensure that they pursue healthy diets that will play a crucial role in promoting healthy living.

Introduction

Food is one of the necessities for human survival. Health professionals advise their target audience on the benefits of adopting a healthy dietary plan. Unfortunately, a majority of lifestyle diseases today are closely linked to the foods we eat. Human beings are accumulating too many calories and unnecessary fats in their bodies and therefore exposing themselves to the risk of lifestyle diseases (WHO, 2018). Health professionals have proved that there is a strong connection between diet and non-communicable diseases such as diabetes, cancer, and heart diseases. Non-communicable diseases account for 53% of deaths in developing economies with more than 31 million people succumbing every year (Majid, 2018). A report by the World Health Organization reveals that non-communicable diseases kill more than 41 million people each year, which is equivalent to 71% of all deaths in the world (WHO, 2018). Diet is one of the driving forces for non-communicable diseases.

The past century has been characterized by an increased deficiency of essential nutrients and increased in infectious diseases. Unfortunately, noncommunicable diseases, especially diet-related chronic conditions have been on the rise due to changes in lifestyle. This explains why there has been an increase in the campaign for people to eat a balanced diet and observe nutrition to promote and maintain health throughout their life course. The rapid increase in the burden of chronic diseases is proof that people need to reconsider their life patterns include diet. They need to consider the foods that were consumed by people in the past that might have contributed to the low risk of chronic diseases.

Body size is highly heritable and genetics plays a substantial role in determining individual obesity susceptibility. However, our genes have not changed appreciably over the past several decades implying that environmental changes must have caused the current obesity epidemic (Hall, 2018). The dietary fat model of obesity postulates that increased fat consumption leads to increased overall energy intake since, compared to carbohydrate and protein that have less than half the calories per gram and are typically associated with water in food, fat has a high energy density, is less satiating, and results in a smaller post-prandial increment in energy expenditure (Hall, 2018). Increasing fat intake results in efficient accumulation of body fat that is relatively unopposed until adipose tissue sufficiently expands such that daily lipolysis increases to elevate circulating fatty acids and balance fat oxidation with fat intake.

The “carbohydrate-insulin model” of obesity posits that dietary carbohydrates are particularly fattening due to their propensity to elevate insulin secretion and thereby direct fat towards storage in adipose tissue and away from oxidation by metabolically active tissues (Hall, 2018). These changes in energy partitioning are postulated to decrease energy expenditure and increase hunger leading to the development of obesity. According to Hall (2018), it is possible that the increased carbohydrates in the food supply, and particularly refined carbohydrates, contributed to the obesity epidemic by augmenting overall calorie intake (Hall, 2018). The mechanism of achieving greater improvements in levels of cardiovascular risk factors with a Paleolithic diet compared to diabetes diet is not known. In the Jönsson and colleagues study, the diets of subjects during their period of consuming a Paleolithic diet (compared to a diabetic diet) contained fewer calories and a lower glycemic index in spite of a lower fiber content. The investigators postulated that a Paleolithic diet (compared to a diabetes diet) is more satiating and facilitates a reduced caloric intake (Hall, 2018). In fact, the Paleolithic diet resulted in greater reductions in both weight and waist circumference. The higher amount of fruit and vegetables during the Paleolithic period was postulated to have promoted weight loss because of the high content of water in fruit, which may be satiating. The Paleolithic diet compared to the diabetes diet resulted in a higher percentage of protein intake as a percentage of total daily calories (Hall, 2018). A weight loss diet with moderate carbohydrate, moderate protein has been shown to result in more favorable changes in body composition, dyslipidemia, and the post-prandial insulin response compared to a high-carbohydrate, low-protein diet (Hall, 2018).

What is Paleo Diet?

Paleo diet is defined as a dietary plan based on foods that are similar to what was eaten in the Paleolithic era more than 10,000 years ago (D’Emilio, 2019). The diet included meats, fish, fruits, vegetables, nuts, and seeds among other foods (D’Emilio, 2019). These foods could only be obtained by hunting and gathering. Farming was not common and therefore people were limited to the consumption of dairy products, grains, and legumes (Mayo Clinic, 2019). The primary objective of adopting the paleo diet plan is to return to consuming foods eaten by early humans (Gunnars, 2018). The consumption of modern diet as a result of emerging farming practices has resulted in the genetic mismatch of the human body. Farming played a critical role in changing the diet people consume. Human beings have been introduced to new types of foods such as dairy, grains, and legumes that have become staples for many people in the modern world (D’Emilio, 2019). Farming resulted in a rapid change in diet, which could also have had a negative impact on the ability of the human body to adapt to the changes (Gunnars, 2018). Scholars believe that the mismatch between the paleo diet and modern diets is the primary contributor to the prevalence of non-communicable conditions such as obesity, diabetes, and heart diseases among other chronic conditions in the modern world (Mayo Clinic, 2019).

Paleo diet is therefore designed to resemble the foods that human hunger-gatherer ancestors consumed years ago. It is, however, important to point out that it is impossible to know exactly what the human ancestors ate in the different parts of the world (Gunnars, 2018). However, researchers are convinced that the hunter-gatherer diet consisted of whole foods. Industrialization had not emerged yet and therefore this population did not feed on processed foods. Farther on, the ancestors lived a physically active life of hunting and gathering foods (Mayo Clinic, 2019). This, therefore, reduced their risk of lifestyle diseases. The paleo diet advocates for the consumption of foods with minimum calories to promote healthy living. Foods to eat include fruits, vegetables, and nuts, oils from fruits, fish, lean meats, and seeds. It discourages the consumption of grains especially wheat, oat, and barley, legumes, dairy products, refined sugar, salt, potatoes, and highly processed foods (Mayo Clinic, 2019). Paleo diet also discourages the consumption of alcohol and coffee. Paleo diet discourages the consumption of foods that human beings began to consume after the Neolithic Revolution. The Neolithic Revolution ushered human beings from a hunter-gatherer lifestyle to settled agriculture (Mayo Clinic, 2019). The transition compromised healthy living and development of non-communicable diseases. The adoption of a paleo diet is believed to promote body composition and metabolic effects. Some scholars argue that the paleo diet also contributes to promoting weight loss and calorie restriction.

The assumption made with the paleo diet is that the primitive diet is superior to the current diet plan. Paleolithic diet has, therefore, become trendy because more people, especially those suffering from non-communicable diseases believe that it will be integral in promoting healthy living. Paleo diet appeals to nature and is considered more nutritious than modern diets (Mayo Clinic, 2019). We must, however, recognize that there is wide variability in as far as people’s understanding of paleolithic foods is concerned. As a result, the paleo diet seems to discourage modern processed foods and increased consumption of whole grains (Gunnars, 2018). Paleo diet encourages the consumption of vegetables and reducing the intake of sugar, salt, and processed foods (D’Emilio, 2019). This informative paper seeks to perform an in-depth assessment of the paleo diet and its relation to different health situations (Mayo Clinic, 2019). The objective is to identify how a paleo diet can be used in promoting healthy living in the modern world amidst different health concerns.

Food manufacturing and use of processing technology have rapidly increased over the last 100 years (Paleo Diet, 2019). This was initiated by the changes in humans’ nutritional needs and digestive systems. Paleo diet advocates the consumption of foods found within the environment because the modern diet has been closely linked to poor health (Paleo Diet, 2019). The founders and followers of paleo diet assert that there is a close link between modern diet and the increased in the number of people suffering from chronic illnesses such as heart disease, cancer, and autoimmune diseases among other conditions in the modern world. Following the paleo diet contributes significantly to promoting heart health, reducing diabetes and hypertension, and obesity among other non-communicable conditions (Paleo Diet, 2019). These conditions are mainly caused by the harmful foods that humans in the modern world are adapted to eating (Paleo Diet, 2019). These foods have excess vitamins, minerals, and antioxidants that could be contributing to the increase in the population of people suffering from non-communicable diseases.

Paleo Dies vs. Fast Foods

The percentage of caloric intake from fast foods has increased fivefold over the past three decades among adolescents. In addition, obesity prevalence increased dramatically worldwide as one of the most serious public health problem especially in childhood and adolescents in current century. Fast food consumption has increasing’ trend due to convenience, costs, menu choices, flavor and taste. About 30% of children to more than 50% in college students use fast food daily (Mohammadbeigi, et al., 2018). Moreover, more than 33% of adults and 17% of children and teenagers are obese in United States (Mohammadbeigi, et al., 2018). Increased food consumption and substantial changes in the food habits are the most important factors of obesity epidemic besides the poor diet among young people at recent years.

Wide ranges of causes are associated with obesity and overweight that varied from genetic to environmental factors. However, our surround environment is one of the key factors that effective in the rapid development of the obesity epidemic in the world. Fast food consumption is strongly associated with weight gain and obesity. Fast food consumption could increase the risk of obesity and obesity-related diseases as a major public health issue (Mohammadbeigi, et al., 2018). Obesity and overweight are the most important factors of non-communicable diseases related to years of life lost in cardiovascular diseases

Fast food is defined by a convenience food purchased in self-service or carry out eating venues without wait service. Todays, the number of women in the workforce is increased due to changes in the family structure and urbanization in all countries over the past years. Moreover, the working of people for longer hours expands and the food and mealtimes have changed seriously. A rapid growth is observed in fast food industries and restaurants (Mohammadbeigi, et al., 2018). Consequently, some worse consequences such as overweight and obesity have increasing trend. Previous research has identified a strong positive association between the availability of fast food and its consumption as well as fast food consumption and obesity outcomes. However, some studies assessed the fast food consumption on the general obesity based on Body Mass Index (BMI). Nevertheless, the association between fast food consumption and obesity type (abdominal/general) is unclear (Mohammadbeigi, et al., 2018).

With a majority of people consuming fast foods, the population of people suffering from chronic conditions continues to increase. It has become necessary for people to reconsider their diet and adopt much healthier option in order to live quality lives (Mohammadbeigi, et al., 2018). Paleo diet is becoming more popular because of the assumption that it presents a much healthier alternative in as far a food is concerned. People operate with the assumption that paleo foods which were consumed in the paleolithic period are healthy. Statistics also prove that the population of people with obese and other diet-related conditions continues to increase in the modern world (Mohammadbeigi, et al., 2018). People need to be encouraged to pursue healthy alternatives in as far as foods are concerned. Additionally, people need to exercise more in order to burn calories and maintain a healthy weight (Mohammadbeigi, et al., 2018). The paleo diet could be an option that allows people to adopt a healthy eating pattern. s

The effects of paleo diet in reducing bad cholesterol

Paleo diet advises people to consume foods presumed to be available to Paleolithic humans. It emphasizes the need to avoid modern diet especially processed foods. One of the primary challenges in the modern community is the significant increase in the number of people with high cholesterol level in their bodies. This is largely because of lifestyle issues. He predominant contributor to these statistics include the adoption of modern process foods. Paleo diet is believed to promote healthy living and intake of the good cholesterol because of the foods consumed. Some of the foods in this diet include vegetables, fruits, organ meats, roots, olive oil, coconut oil, fish, eggs, and grains among other healthy foods. Additionally, foods were not fried because there was limited access to cooking oil. The primary economic activity was hunting and gathering which allowed people to engage in physical exercises every time they went to hunt and gather fruits.

There is a strong connection between nutrition and health. Poor eating and lack of physical activity have contributed significantly in the challenges experienced in the modern community in as far as cholesterol-related conditions are concerned. Chronic diet-related conditions such as type two diabetes, cancer, bone diseases, obesity, cardiovascular diseases, and hypertension are closely connected to the diet consumed by people (Pastore, Brooks, & Carbone, 2015). A diet with fried and processed foods contributes in increasing the level of bad cholesterol in the body. Bad cholesterol increases health risks and expenditure due to the high cost of managing these chronic conditions. The burden of chronic diseases is increasing rapidly across the globe as a result of people consuming calories stored in their bodies as bad cholesterol. They have also become less activity. This explains why the World Health Organization postulates that by 2020, chronic diseases will account 57% of reported deaths in the world. A majority of the chronic diseases will include obesity, diabetes, cardiovascular diseases, cancer and osteoporosis among other cholesterol-related diseases (Pastore, Brooks, & Carbone, 2015).

Patients that have high cholesterol and their doctor is concerned may be at risk of cardiovascular disease (CVD). The doctor would in most case prescribe a statin that helps in lowering the unhealthy low-density lipoprotein (LDL) cholesterol. Unfortunately, statins have been in the news for all the wrong reasons, with high-profile media stories questioning their effectiveness, especially for people with low to moderate risk of heart disease, and casting doubt on their safety. As a result, people have stopped taking statins, often without consulting their doctor. Additionally, it has created a platform for people to question how hunters and gatherers managed to live a life free of chronic diseases. We are living in a generation where people are more interested in getting medication to treat their diseases even in cases where the condition can be treated by checking the diet they are consuming.

The adoption of paleo diet plays a critical role in allowing individuals to limit their consumption to fruits, vegetables, and proteins that have less calories. The diet seeks to address 21st century chronic diseases by revisiting the way humans ate during the Paleolithic era more than 2 million years ago. Paleo proponents state that because our genetics and anatomy have changed very little since the Stone Age, we should eat foods available during that time to promote good health. Our predecessors used simple stone tools that were not advanced enough to grow and cultivate plants, so they hunted, fished, and gathered wild plants for food. If they lived long enough, they were believed to experience less modern-day diseases like diabetes, cancer, and heart disease because of a consistent diet of lean meats and plant foods along with a high level of physical activity from intensive hunting. Farther on, they diet play a critical role in ensuring that they only accumulate the good cholesterol.

The proponents of paleo diet emphasize the need to choose low-glycemic fruits and vegetables. It is however unclear what foods actually existed at the time, the variation in diets depending on region (e.g., tropical vs. Arctic), how modern-day fruits and vegetables bear little resemblance to prehistoric wild versions, and disagreement among Paleo diet enthusiasts on what is included/excluded from the diet. Because of these differences, there is not one “true” Paleo diet. For example, although white potatoes were recorded as being available during the Paleolithic era, they are usually avoided on the Paleo diet because of their high glycemic index. Processed foods are also technically off limits due to an emphasis on fresh foods, but some Paleo diets allow frozen fruits and vegetables because the freezing process preserves most nutrients. However, it is clear that the adoption of paleo diet allows an individual to maximize the consumption of healthy food options. It also contributes in allowing individuals to keep track of the amount of calories they consume and therefore reduce intake of bad cholesterol and feeding on foods that are rich in god cholesterol.

The human body needs cholesterol in their blood for their bodies to stay healthy. However, if cholesterol levels are too high this can lead to serious health problems in the future, including heart attacks and strokes. Cholesterol travels through the blood on proteins called lipoproteins. Low-density lipoprotein (LDL), also called “bad” cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke (CDC, 2019). High-density lipoprotein (HDL), also called “good” cholesterol, absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke. When your body has too much LDL cholesterol, the LDL cholesterol can build up on the walls of your blood vessels (CDC, 2019). This buildup is called “plaque.” As your blood vessels build up plaque over time, the insides of the vessels narrow. This narrowing blocks blood flow to and from your heart and other organs. When blood flow to the heart is blocked, it can cause angina (chest pain) or a heart attack.

Opponents of paleo diet argue that it has a negative effect on cholesterol. They argue that it increases bad cholesterol and therefore increases the risk of a person suffering from heart diseases, diabetes, and hypertension among other cholesterol-related conditions. A study by Douglas (2013) revealed that LDL cholesterol and total cholesterol increased significantly when adults followed a Paleo diet for 10 weeks, even though they were exercising vigorously during that time. The study involved 43 adults with no history of metabolic disease such as heart disease, diabetes, and hypertension among others (Douglas, 2013). The selected respondents were instructed to eat a Paleo diet of meat, fish, eggs, fruits, vegetables, root vegetables and nuts for ten weeks. The diets were considered “ad libitum,” meaning that the participants rather than the researchers determined the day-to-day make-up of their diets. The study revealed that the participants’ body fat had decreased significantly, from an average of 24.3% to 20.6%, and their VO2max, a measure of aerobic fitness, also improved significantly (Douglas, 2013). Unfortunately, LDL cholesterol also increased by more than 12% and total cholesterol increase by 6% (Douglas, 2013).

How paleo diet contributes in treating and reducing type 2 diabetes

According to Klonoff (2009) Paleolithic diet resulted in statistically significant lower mean values of hemoglobin A1C, triglycerides, diastolic blood pressure, weight, body mass index, and waist circumference, while mean values for high-density lipoprotein were higher. 2in adults,8 and are inversely associated with all-cause and cause-specific mortality in adults.9A review of four randomized, controlled trials examining the effects of the Paleo diet on factors related to metabolic syndrome reported that waist circumference, triglycerides and blood pressure were significantly decreased with consumption of the Paleo diet; HDL-cholesterol and fasting blood sugar were not affected (Cordain & Friel, 2005). Positive effects were more drastic in the single trial that provided the meals to participants rather than ones that only gave dietary recommendation. The quality of this evidence was rated as moderate based on the grading Recommendation Assessment, Development and Evaluation Approach used by Manheimer and team, with some concerns noted about high risk bias in one study. What are the negative aspects to consuming the Paleo diet? The Paleo diet strongly discourages the consumption of many foods that provide health benefits, such as legumes, whole grains, and dairy (Tarantino Citro & Finelli, 2015). Observational studies have shown that legume consumption improves multiple cardiovascular risk factors, protects against type 2 diabetes, reduces systolic blood pressure and arterial pressure, reduces hemoglobin A1C levels in diabetic patients, and reduces LDL concentrations in the blood. Low-fat dairy has also been associated with positive health benefits such as lower blood LDL concentrations, triglycerides, plasma insulin, BMI, blood pressure, waist circumference, and reduced diabetes risk (Cordain & Friel, 2005). Fermented dairy products have been found to be inversely associated with type 2 diabetes (Cordain, 2012).

The real key to the success of the Paleo Diet is that it forces you to give up nutrient poor foods in favor of nutrient dense healthy foods. Unhealthy processed foods with unnatural preservatives, dyes, hormones, concentrated fats or sugars (and other nastiness) are leading to an epidemic of disease and obesity. Avoiding grains, dairy, and legumes has the effect of forcing you to avoid many of these processed foods as well as desserts and pastries which can cause you to balloon up (Cordain & Friel, 2005). It also means that you satisfy your caloric intake with more nutrient rich foods such as fruits, vegetables, and meats, which is really what your body needs to be at its optimum health (Cordain & Friel, 2005). Some followers of the Paleo diet allow for exceptions in the case of dairy products that are produced organically without hormones and from grass fed cows. Organic rice is another common exception (Cordain, 2012). The Paleo Diet is proven to shed pounds and lead to a healthier life. Add exercise to the mix and you can achieve the lean, sexy body seen on fitness models. Despite popular belief, the Paleo lifestyle is not overly restrictive and can actually open your palette to a whole new world of culinary experiences. There are a variety of high quality cookbooks and websites that will help you along the way (Tarantino Citro & Finelli, 2015). Once you experience the transformation you will wonder how you ever functioned.

Effects of consuming a paleolithic-type diet on metabolic syndrome

The metabolic syndrome is a cluster of 5 risk factors, including waist circumference, blood pressure, and serum concentrations of glucose, triglycerides, and HDL cholesterol in the fasting condition, which often occur in concert and predispose people to type 2 diabetes and cardiovascular disease (Pitt, 2016). If any of these factors are in the pathological range, an individual is diagnosed with the metabolic syndrome. However, epidemiologic studies have consistently revealed that every single risk factor raises risks of diabetes and cardiovascular disease independent of the status of the other risk factors (Frassetto, et al., 2009). The nutritional patterns of our ancestors from the Paleolithic era before the advent of modern agriculture, differed considerably from current standards.

Food choices critically depended on the geographical latitude and climate. Therefore, the diets of our Paleolithic ancestors varied considerably in the composition of macronutrients and the proportion of vegetable compared with animal foods (Tarantino Citro & Finelli, 2015). However, the food of our pre-agricultural ancestors was virtually devoid of cereals, newborns were fed breast milk, but children and adults never touched milk products, and heating was probably the only significant food-processing procedure. Paleolithic nutrition has gained popularity worldwide because of its putative health benefits. “Paleo” was the most searched diet-related term on Google in 2014. Insulin resistance has evolved as an adaptation to relatively low carbohydrate foods consumed by our ancestors for millions of years (Frassetto, et al., 2009). The accrual of body fat, when food was plenty in the summer, rendered our ancestors insulin resistant, which facilitated survival in the winter by hampering the uptake of scarce carbohydrates in peripheral tissues, thereby leaving these carbohydrates for combustion by the brain (US News, 2018).

Obesity is one of the biggest health problems in the world. It is associated with several related conditions, collectively known as metabolic syndrome. These include high blood pressure, elevated blood sugar and a poor blood lipid profile (Gunnars, 2018). People with metabolic syndrome are at a much higher risk of heart disease and type 2 diabetes, compared to those whose weight is in a normal range. Over the past decades, much research has focused on the causes of obesity and how it could be prevented or treated (Gunnars, 2018).

Many people seem to think that weight gain and obesity are caused by a lack of willpower. That is not entirely true. Although weight gain is largely a result of eating behavior and lifestyle, some people are at a disadvantage when it comes to controlling their eating habits.

Overeating is driven by various biological factors like genetics and hormones (Gunnars, 2018). Certain people are simply predisposed to gaining weight (Gunnars, 2018). People can overcome their genetic disadvantages by changing their lifestyle and behavior. Lifestyle changes require willpower, dedication and perseverance (Gunnars, 2018).

Obesity has a strong genetic component. Children of obese parents are much more likely to become obese than children of lean parents (Gunnars, 2018). That doesn’t mean that obesity is completely predetermined. What you eat can have a major effect on which genes are expressed and which are not. Non-industrialized societies rapidly become obese when they start eating a typical Western diet. Their genes didn’t change, but the environment and the signals they sent to their genes did. Put simply, genetic components do affect your susceptibility to gaining weight. Studies on identical twins demonstrate this very well (Gunnars, 2018).

Heavily processed foods are often little more than refined ingredients mixed with additives (Gunnars, 2018). These products are designed to be cheap, last long on the shelf and taste so incredibly good that they are hard to resist. By making foods as tasty as possible, food manufacturers are trying to increase sales (Gunnars, 2018). But they also promote overeating. Most processed foods today do not resemble whole foods at all. These are highly engineered products, designed to get people hooked.

Many sugar-sweetened, high-fat junk foods stimulate the reward centers in your brain. In fact, these foods are often compared to commonly abused drugs like alcohol, cocaine, nicotine and cannabis. Junk foods can cause addiction in susceptible individuals. These people lose control over their eating behavior, similar to people struggling with alcohol addiction losing control over their drinking behavior. Addiction is a complex issue that can be very difficult to overcome. When you become addicted to something, you lose your freedom of choice and the biochemistry in your brain starts calling the shots for you.

Junk food producers are very aggressive marketers. Their tactics can get unethical at times and they sometimes try to market very unhealthy products as healthy foods. These companies also make misleading claims. What’s worse, they target their marketing specifically towards children. In today’s world, children are becoming obese, diabetic and addicted to junk foods long before they’re old enough to make informed decisions about these things. Another factor that dramatically influences people’s waistline is food availability, which has increased massively in the past few centuries. Food, especially junk food, is everywhere now. Shops display tempting foods where they are most likely to gain your attention. Another problem is that junk food is often cheaper than healthy, whole foods, especially in America. Some people, especially in poorer neighborhoods, don’t even have the option of purchasing real foods, like fresh fruit and vegetables.

Added sugar may be the single worst aspect of the modern diet. That’s because sugar changes the hormones and biochemistry of your body when consumed in excess. This, in turn, contributes to weight gain. Added sugar is half glucose, half fructose. People get glucose from a variety of foods, including starches, but the majority of fructose comes from added sugar. Excess fructose intake may cause insulin resistance and elevated insulin levels (Gunnars, 2018). It also doesn’t promote satiety in the same way glucose does.

People all over the world are being misinformed about health and nutrition. There are many reasons for this, but the problem largely depends on where people get their information from (Gunnars, 2018). Many websites, for example, spread inaccurate or even incorrect information about health and nutrition. Some news outlets also oversimplify or misinterpret the results of scientific studies and the results are frequently taken out of context (Gunnars, 2018). Other information may simply be outdated or based on theories that have never been fully proven. Food companies also play a role. Some promote products, such as weight loss supplements, that do not work. Weight loss strategies based on false information can hold back your progress. It’s important to choose your sources well.

The agricultural revolution, yielding carbohydrate-rich crops as staple foods just ∼10,000 years ago, relaxed the selection pressure. The subsequent industrial revolution enabled the skyrocketing of agricultural production, which provided a continuous (over) supply of calories for every society member for the first time in human history (US News, 2018). Moreover, food processing introduced massive amounts of simple carbohydrates into our dietary repertoire. Although myriad signs indicate that our gene pool rapidly adapts to the novel nutritional environment many of us still carry gene variants that promote insulin resistance (US News, 2018). In such individuals, overconsumption of processed foodstuffs and cereals overloads the metabolic machinery with carbohydrates, yielding hyperglycemia and other metabolic anomalies (US News, 2018). Paleolithic nutrition is virtually devoid of high–glycemic index carbohydrates

Effects of paleo diet in reducing the risk of cardiovascular diseases

There are split positions by different scholars in as far as the effects of paleo diet in reducing the risk of cardiovascular disease is concerned. The effect of the paleo diet on heart disease risk depends on how you choose to follow it. It is important to note that the paleo diet doesn’t recommend portion sizes by food group, nor does it incorporate exercise (US News, 2018). Exercising is a fundamental part in as far as maintain a healthy heart is concerned. Paleo diet only focuses on the foods to consume and in fact fails to even present the portioning required to maintain a healthy heart. This is also because of the fact that it is impossible to accurate data on how portioning was done in the Paleolithic period. However, paleo diet may contribute in reducing the risk of cardiovascular diseases because it encourages you to eat lots of fruits, veggies, fats, and proteins, while processed foods like chips, cookies and candy, as well as legumes (beans), most dairy, and grains are off-limits.

Advocators of the Paleo diet claim it is the healthiest way of eating argue that the diet will help to optimize your health, minimize your risk of chronic disease, and lose weight (Whiteman, H. (2016). The rationale behind this is that the body is better suited to the diet of early humans, and that it is a modern diet and the body’s inability to adapt to it that fuels chronic illness. On the other hand, the opponents of paleo diet argue that it increases the risk of cardiovascular diseases (Holland, 2019). They argue that since our ancient ancestors only lived until an average age of 30-35 years, following the diet may not be good for health. People who follow a paleo diet may have an increased risk for heart disease, a new study reports (Holland, 2019).

One major risk factor for heart disease is type 2 diabetes. People who have type 2 diabetes can often develop hypertension, high cholesterol, and obesity, which are all major contributors to heart disease (Mastroianni, 2019). According to Mastroianni (2019), over the past few years, researchers have explored whether the paleo diet; a restrictive approach based on the eating habits of our hunter-gatherer ancestors and one favored by an estimated 1 percent of Americans; can benefit people’s heart health (Ghaedi, et al., 2019). He also asserts that following a paleo diet food list does require a focus on certain foods and the elimination of others. For instance, on the paleo diet, you’re encouraged to eat lots of fruits, veggies, fats, and proteins, while processed foods like chips, cookies and candy, as well as legumes, most dairy, and grains are off-limits (Mastroianni, 2019).

One of the primary concerns in as far as paleo diet is concerned include the fact that major sources of fiber, vitamins, and minerals are being eliminated by not including whole grains, soy, and dairy. However, if someone compensates and follows the paleo diet by having lots of fruits, vegetables, and lean protein sources such as skinless poultry and fish, they will be able to compensate for these losses (Mastroianni, 2019). Although paleo diet advocates the elimination of whole grains, the American Heart Association argues that whole grains play a fundamental role in lowering cholesterol and reducing the risk of conditions such as obesity, stroke, and type two diabetes (Ghaedi, et al., 2019). While some people may try the diet because they want to lose weight, when followed correctly, some studies suggest it could benefit your heart performance (Mastroianni, 2019).

Paleo diet allows for some foods that many experts do not consider heart healthy. Some of these foods include ghee, coconut oil, and butter that pose risks to cardiovascular diseases. Red meat is one of the elements of paleo that causes opponents of paleo diet to question whether it’s good for heart health (Malicdem, 2019). Eating too much red meat can harm the heart. The American Heart Association (AHA) recommends choosing lean cuts when possible and opting for poultry and fish without skin, prepared without saturated and Trans fats, to protect your heart (Ghaedi, et al., 2019). If you need to lower your cholesterol, aim to lower your saturated fat intake to a max of 5 to 6 percent of your total calories, or 13 g if you’re consuming 2,000 calories per day. By doing this, a person is able to monitor the calories consumed and focusing on foods that have more nutritional value to the body (Malicdem, 2019). This will consequently play a critical role in reducing the risk of cardiovascular diseases.

A heart-healthy diet is one that is low in sodium. Although paleo may be naturally lower in sodium with the elimination of processed foods, paleo diets rarely come with any recommended sodium restrictions. When cutting out foods, such as legumes and whole grains, which are rich sources of fiber and some of the best cholesterol-lowering foods, it’s not a good combination (Ghaedi, et al., 2019). These foods are equally important in ensuring that the body has all the nutrients needed to be healthy. Removing whole food groups from your diet leads to nutrient deficiencies in the long run.

The paleo diet excludes all grains and we know that whole grains are a fantastic source of resistant starch and many other fermentable fibres that are vital to the health of your gut microbiome. A lack of whole grains might change the populations of bacteria enough to enable higher production of TMAO (Malicdem, 2019). High consumption of red meat and saturated fats per day on paleo diet add to the increased risk of heart disease. Many paleo diet proponents claim the diet is beneficial to gut health but when it comes to the production of TMAO in the gut, the paleo diet could be having an adverse impact in terms of heart health (Malicdem, 2019). Populations of beneficial bacterial species was lower in people following the diet. The decrease was associated with their reduced carbohydrate intake that also contribute to other chronic diseases.

A return to the food humans ate before modern farming techniques existed won’t only help them lose weight, paleo dieters believe, it may also help them reduce their risk for some diseases related to many of the refined and processed foods abundant in today’s diets. Previous research has shown that trim ethylamine-N-oxide (TMAO) is associated with an increased risk of heart disease (Holland, 2019). TMAO increases a person’s risk for a major cardiovascular event by 62 percent and the risk of dying by 63 percent. Therefore, the TMAO increases a person’s risk for a major cardiovascular event by 62 percent and the risk of dying by 63 percent, the greater the risk for heart disease (Holland, 2019). Although proponents of paleo diet claim the diet is beneficial to gut health, it could also be having an adverse impact in terms of heart health. The increased amount of meat that many paleo dieters eat is likely responsible for the elevated risk of heart disease (Holland, 2019).

Interestingly, although whole grains are lauded for their bounty of fiber and nutrients, they do not appear in a paleo diet. This means that individuals that are on paleo diet miss out on fiber and nutrients that are responsible for promoting a healthy heart. This diet also excludes all grains, which are a fantastic source of resistant starch and many other fermentable fibers that are vital to the health of your gut microbiome. A diet that’s rich in fiber can promote better gastrointestinal (GI) health; reduce the risk for stroke, heart attack, obesity, and type 2 diabetes among other chronic conditions. Whole grains also help in maintaining regular bowel movements. Therefore, individuals on paleo diet are chronically deficient in fiber. Interestingly, less than 5% of Americans meet the minimum recommendations in as far as fiber intake is concerned. As a result, there is a fiber gap between what’s considered optimal for health and what Americans are actually eating, is a focus of many healthcare providers and nutritionists.

Long-term effects of paleo diet in reducing obesity

The National Institute of Diabetes and Digestive and Kidney Diseases defines an obese person as a person whose weight is higher than what is considered as a normal weight adjusted for height is described as being overweight or having obesity. Obesity is a rising epidemic in the United States and the world in general. It is estimated that 93 million Americans are affected by obesity. According to Newman (2017), the health risks associated with obesity are many. These risks include death from all causes, hypertension, type 2 diabetes, heart disease, stroke, osteoarthritis, and mental illness Newman (2017). A report by the World Health Organization reveals that in 2016, more than 1.9 billion adults aged 18 years and older were overweight (WHO, 2018). Of these over 650 million adults were obese (WHO, 2018). Additionally, 39% of adults aged 18 years and over (39% of men and 40% of women) were overweight. In total, 13% of the world’s adult population (11% of men and 15% of women) were obese in 2016, which represents a big people of people that are obese (WHO, 2018). Sadly, the population of obese children continues to increase. 41 million children under the age of 5 years were overweight or obese in 2016 (WHO, 2018).

Being affected by excess weight, obesity or severe obesity significantly increases the risk of developing many other diseases, such as type 2 diabetes, hypertension, heart disease, stroke, osteoarthritis and much more (OAC, 2019). Severe obesity is characterized by an individual weighing more than 100 pounds over their ideal body weight, or having a body mass index (BMI) of 40 or higher. The primary contributing factors to severe obesity include genetics and the environment (OAC, 2019). It is vital to point out that there is a strong connection between food and obesity. According to Harvard T.H, (2019), the amount of calories people eat and drink has a direct impact on their weight. When a person consumes the same number of calories that the body burns over time their weight stays stable (Harvard T.H, 2019). On the other hand, a person consumes more than the body burns their weight goes up. Low-fat diets have long been touted as the key to a healthy weight and to good health (Harvard T.H, 2019). But the evidence just isn’t there: Over the past 30 years in the U.S., the percentage of calories from fat in people’s diets has gone down, but obesity rates have skyrocketed (Harvard T.H, 2019).

Paleolithic diet is based on the idea that eating like our original ancestors is aligned with our genetics and therefore optimal for good health. Therefore, the diet is limited to what in prehistoric times could be hunted, fished or gathered such as meats, fish and vegetables (Qiu, et l., 2014). This type of diet is becoming popular because the obese population is finding alternative healthy approaches that can help them lose and manage healthy weight. Additionally, overweight and obese people understand that with the rise in chronic diseases in modern society stems from the agricultural revolution, they are at a higher risk of the condition if they do not manage a healthy weight. Paleo diet promotes eating whole, unprocessed animal and plant foods like meat, fish, eggs, vegetables, fruits, seeds and nuts (Qiu, et l., 2014). Paleo diet restricts the above food groups, all of which are major sources of calories in the modern diet. According to Raman (2017), diets that emphasize whole foods are better for weight loss and overall health. They are more filling, have fewer calories and reduce the intake of processed foods, which are linked to many diseases (Raman, 2017).

According to Christensen (2014), evolution has not changed our biology much since the Stone Age. Some researchers therefore argue that it should be better for our bodies to do like our Stone Age ancestors and eat a diet consisting mainly of vegetables and meat, rather than a modern Western diet with starchy foods such as bread and pasta (Masharani, et al., 2015). As such, modern communities need to reconsider their diet by checking the foods and fruits consumed in the Paleolithic period (Wolf, 2017). This will create a better platform for obese and overweight people to pursue healthy living and achieve a healthy weight. Mellberg, et al. (2014) postulates that the incidence of obesity has increased substantially since the early 1980s, resulting in major public health challenges. Related to this, dietary risk factors and physical inactivity collectively accounted for 10% of global deaths and disability-adjusted life years (DALYs) in a recent comparative risk assessment of the burden of disease and injury (Masharani, et al., 2015). These scholars argue that adopting paleolithic diet not only promotes healthy weight but also encourage healthy energy intake, weight, waist circumference, body mass index (BMI), and metabolic balance, including insulin sensitivity, as well as cardiovascular risk markers.

Lawler (2018) argues that the paleo diet can help with weight loss, lowering blood pressure, and controlling blood sugar in the short term. However, experts caution that in the long run, this eating approach may lead to nutrient deficiencies and other possible health risks (Wolf, 2017). Farther on, Lawler (2018) states that the paleo diet is one of the trendiest weight loss plans out there today, but it’s rooted in our ancestors’ eating habits from tens of thousands of years ago (Wolf, 2017). The paleo diet rejects many of the food groups that make up the typical American diet including grains, dairy, sugar, and legumes (Lawler, 2018). Paleo diet embraces foods hunted and gathered which limit the amount of calories consumed and therefore reducing the risk of obesity and overweight. The paleo diet is truly unique in that it can help you lose weight through a combined focus on healthy natural foods as well as avoiding foods that can disrupt your digestion and your body’s natural chemical balance. In this way the paleo diet helps you to avoid foods that make you store fat, while also bringing your body to peak health and fitness so that it can more easily burn off the excess fat you already have.

The benefits of paleo diet for an individual struggling with being overweight or obese is improved energy, mental clarity and the alleviation of several common diseases (The Paleo Diet, 2015). By giving your body the best nutrients in your day to day diet it will begin to heal itself and you can feel the amazing benefits of a body in peak condition. This is more than just a diet. This is a new way of thinking which has improved the lives of thousands who have tried it and stuck with it. Paleo diet encourages specific healthy foods and eating patterns that contribute towards promoting healthy living by achieving a healthy weight (Wright & White, 1996). Paleo diet discourages fad diets that recommend unsafe practices such as extreme fasting or cutting out entire food groups such as meat, fish, wheat or dairy products (The Paleo Diet, 2015). These are not sustainable, can make you feel ill, and may cause unpleasant side effects such as bad breath, diarrhea and headaches. As such, skipping meals as a way of losing weight has more negative side effects than benefits on a person’s health. A person needs to choose a diet program that educates them on issues such as portion size, making changes to long-term behavior and healthy eating. The diet program must also be based on achieving gradual sustainable weight loss rather short-term rapid weight loss, which is unlikely to last (The Paleo Diet, 2015).

Paleo diet has a positive effect in promoting healthy weight by encouraging the consumption of low calorie diet. However, this is an effective method of losing weight for some obese people, is it not a suitable or safe method for everyone. It would usually only be recommended if rapid weight loss was required to reduce the risk of an obesity-related complication such as heart disease, or if you have failed to lose weight despite conventional treatment. However Lawler (2018) argues that if a person is considering paleo diet to achieve a healthy weight then he first challenge you’ll likely encounter will be overcoming waning energy levels. Without energy-rich carbs, you may feel excessively tired and in a bad mood. In the long run this will have a negative effect on the ability to achieve a healthy weight.

Paleo diet promotes the possibility of achieving a healthy weight because it is rich in fiber, potassium and antioxidants while being low in simple carbohydrates, sodium and sugar. It also discourages the consumption of processed foods and those that have artificial ingredients and colorings. Additionally, it encourages foods that make the body work hard to obtain calories while providing nutrients that optimize efficient use of those calories (The Paleo Diet, 2015). Paleo diet promotes the consumption of proteins that increase your metabolism, reduce your appetite and control several hormones that regulate your weight. These proteins include lean meats, fish, and eggs. Additionally, paleo diet arrangement provides an average of between 25-35% of calories from proteins and therefore allowing individuals to maximize consumption of healthy proteins. Paleo diets reduce your carb intake by eliminating common sources of carbs like bread, rice and potatoes (Wright & White, 1996). However, carbs aren’t necessarily bad for you, but restricting your carb intake can lower your daily calorie intake and help you lose weight.

In order to lose weight, you need a diet plan that encourages consumption of less calories. You therefore need to choose foods that are filling, as they can fend off hunger and help you eat less (Wang & Deng, 2005). Studies have found that the paleo diet is more filling than other popular diets like the Mediterranean and diabetes diets and therefore allowing you to adopt a healthier eating pattern (Wright & White, 1996). Modern diet is a major reason why obesity is on the rise. This is because it encourages eating highly processed foods. They include foods packed with too much calories and are low in nutrients. As a result, these foods increase the risk of chronic diseases (The Paleo Diet, 2015). The paleo diet restricts highly processed foods, as they were not available during the Paleolithic time period.

It is essential to understand that not all fats are bad. The polyunsaturated and monosaturated fats provide health benefits such as helping to keep the heart healthy. They include foods such as nuts, seeds, olive oils, canola, and safflower among others. Including these alternative in your healthy eating plan will also play a critical role in maintaining a healthy weight and in the long run recover from obesity (The Paleo Diet, 2015). Paleo diet promotes the consumption of whole grains. They include brown rice and whole wheat bread rather than white rice and white bread. Whole grain foods are richer in nutrients and higher in fiber, so the body absorbs them more slowly. This means they won’t cause a rapid spike in insulin, which can trigger hunger and cravings (Wang & Deng, 2005). Whole grains also ensure that you get small servings and feel full. Therefore you will not have to keep eating during the day and therefore reduce the amount of calories consumed.

How Paleo Diet compares to Dietary Guidelines for Americans

Observing the paleo diet results in a macronutrient makeup that varies from the recommendations set forth in the Dietary Guidelines for Americans 2015-2020. While evidence shows that the average late Paleolithic era diet has protein composition that falls within the current guidelines, the contemporary diet contains slightly more protein than the Dietary Guidelines recommend. The diets of hunter-gatherers were likely to be made up of 50 to 80 percent plant sources and 20 to 50 percent animal sources of protein, which would suggest that some groups of hunter-gatherers also fell outside the guidelines.

The contemporary Paleo diet falls quite short of the recommended carbohydrate intake compared to the Dietary Guidelines despite evidence that ancient hunter-gatherers had higher intakes of carbohydrates than what is suggested by the modern diet. The contemporary Paleo diet exceeds the recommended fat intake despite lower fat content in ancient diets. This may be due to the animal protein; ancient game meat was vastly different than the domesticated animal protein consumed today in both total fat content and macronutrient content of the meat.

Being overweight is one of the biggest risk factors for Type 2 diabetes. If reverting to the Paleo era helps you lose weight and keep it off, you’ll stand a better chance of staving off the disease (US News, 2018). A 2009 article in the European Journal of Clinical Nutrition found that nine sedentary, obese adults improved their blood pressure, glucose tolerance and lipid profiles (US News, 2018). Slapping the diet with multiple low scores, the experts couldn’t accept that entire food groups, like dairy and grains, are excluded, making it hard for dieters to get all the nutrients they need. It’s one of the few diets that experts actually considered somewhat unsafe and only somewhat complete nutritionally (US News, 2018).

According to Jones and MacKay (2010), the relative contributions of protein, carbohydrates and fat to total energy in Paleolithic diets were estimated to range from 19–35 percent, 22–40 percent and 28–58 percent, respectively. In today’s micronutrient distribution, fat has climbed as high as 42 percent of energy intake, with much higher levels of saturated fat and ω6/ω3 fatty acid ratios than those seen in the diets of hunter-gatherers (Jones & MacKay, 2010). Beyond that, even people who regularly do eat fruits and vegetables generally limit themselves to a rather undiversified selection of foods (Jones & MacKay, 2010). Fiber sources in pre-agricultural diets originated almost exclusively from fruits, roots, legumes, nuts and other naturally occurring non-cereal plant sources (Jones & MacKay, 2010). Coupled with low-fiber and high glycemic-index carbohydrate sources, the modern American diet is currently more micronutrient poor and energy dense than ever before (Jones & MacKay, 2010).

Benefits of Consuming Paleo Diet

The Paleo diet offers a wide variety of health benefits. It is actually considered to be one of the best eating plans in the world. This is a lifestyle change diet that actually imitates the body’s perfect gene expression. One of the main benefits of paleo diet is that it helps in losing fat. Paleo diet allows you to eat large quantities of delicious food without needing to worry as much about restricting calories. Paleo diet also helps in fighting diseases. The Paleo diet is proven to help prevent diabetes, Parkinson’s disease, cancer, heart disease and strokes. Paleo diet plays a critical role in improving digestion (Berggren, 2018). It addresses digestive problems such as irritable bowel syndrome, Crohn’s disease and indigestion.

Paleo diet contributes in allowing people have clearer and softer skin. Eating the Paleo diet means avoiding the foods that cause oily skin and pore blockage. When sebum is overproduced, obstructions of the sebaceous glands result and cause pimple formation. Foods in the Paleo diet do not cause the insulin spikes that result in a sebum boost. Paleo diet also helps in increasing energy and allowing people to feel great. It makes people look younger and feel healthier.

There are a number of factors that must be observed when making a decision in as far as the paleo diet to consume is concerned. The Paleo diet should contain moderate amounts of animal protein, low amounts of carbohydrates, and it should be high in fat. Saturated fats such as coconut oil can be eaten in unlimited quantities. Duck fat, beef tallow, and lard can also be eaten, but only if they come from grass fed animals. It is also vital to note that animal protein must be eaten in healthy portion sizes (Berggren, 2018). These proteins include eats, wild game, red meat, eggs, pork, poultry, and fish. To receive maximum benefits of the paleo diet, eat plenty of vegetables either raw or cooked with some type of fat. Additionally, a starch such as a sweet potato can provide non-toxic carbohydrates that provide clean energy.

Diet must also have plenty of fruit. Nuts must be eaten in moderate amounts. Additionally, low-sugar fruits such as berries, and nuts that contain omega 3 fatty acids are best. It is also essential to eliminate legumes such as oats, corn, rice, soy, barley, beans, rye, peanuts, and wheat. Healthy living means avoid using oils in cooking and if you have to olive oil would be the best alternative. A person also needs to avoid eating sugary foods such as processed foods, prepackaged foods, fruit juices, soft drinks, or sugar. Eat only when you are hungry, and do not worry if you find you are skipping meals. There is no need to eat three defined meals each day. Maintaining physical activity is essential in maintaining healthy weight. Think of exercise sessions as short sprints that are intense right off the bat, without the need for in depth cardio (Berggren, 2018). Farther on, eliminating stress in your life and getting enough sleep will play a vital role in achieving the best health outcomes.

Short term studies on the effects of the Paleo diet have shown that calcium intake is well below the recommended daily intake levels for healthy adults (The Paleo Diet, 2015). This is especially concerning as the increase in dietary protein increases loss of calcium in the urine, further reducing calcium levels. This may increase the risk for bone demineralization, osteoporosis, and osteopenia in the modern day if not sufficiently balanced with increased fruit and vegetable intake that are sources of calcium. The Paleo diet also provides no dietary vitamin D, further affecting the absorption of calcium. There is also a debatable risk of high-protein intake on kidney function (The Paleo Diet, 2015).

The “Dietary Guidelines for Americans 2005” which supplanted the U.S. Department of Agriculture’s (USDA) Food Pyramid made recommendations which are ill-informed and lack under-standing of how human dietary requirements were ultimately established (US News, 2018). Eliminating whole grains is not necessarily the ticket to ending disease and ensuring weight loss. Whole grains contain dietary fiber, which may help reduce your risk of heart disease, cancer and diabetes, and other health complications (US News, 2018). And, recent archeological studies have found evidence that humans living during the Paleolithic era did in fact eat grains (Wolfram, 2019). Diets of early humans varied drastically depending on where they lived. There is no one “Paleolithic diet.”

It’s not yet clear whether a Paleo diet is heart healthy. It is easy to go overboard on unhealthy animal fats on the Paleo diet, which would worry most experts (Wolfram, 2019). But while some studies have linked Paleo diets with reducing blood pressure, bad LDL cholesterol and triglycerides (a fatty substance that can raise heart disease risk), they have been few, small and short (Wolfram, 2019). One 2013 study in the Journal of Internal Medicine, for instance, looked at 10 overweight or obese postmenopausal women who followed a Paleo diet for five weeks (US News, 2018). Among other improvements, researchers found a 50% reduction of fat stored in the liver, which is linked to an increased risk of cardiovascular disease in that population (US News, 2018).

Paleolithic diets have a large following, come in various forms and are often promoted on websites run by fitness coaches and body builders. The first of the popular Paleolithic diets (dubbed the Stone-Age or Caveman Diet) was published in 1975 by Dr Walter Voegtlin, a gastroenterologist. Dr Voegtlin believed that humans had teeth more like a dog than a sheep and should therefore follow a largely carnivorous diet (Stanton, 2014). He recommended more meat, including its fat, but no dairy products or salt and also advised minimizing any plant foods, especially grains and sugar (Stanton, 2014).

In the late 1980s, Dr Boyd Eaton published a version of the paleo diet, based largely on the diet of our East African ancestors (Stanton, 2014). This paleo diet was low in saturated fat in keeping with the lean flesh of wild animals, with a 1:1 ratio of energy from plant and animal foods (Stanton, 2014). Fruits, roots and shoots supplied moderate amounts of carbohydrate (Stanton, 2014). Dr Eaton has since worked closely with Dr Loren Cordain, an exercise physiologist whose website claims he is the founder of the Paleo Diet Movement (Mellberg, et al., 2014). Cordain’s version of the paleo diet is based on grass-fed meat, poultry, eggs, seafood, fruits and non-starchy vegetables. Fats are not restricted, but grains, legumes, potatoes, dairy products and sugar are all off the table, resulting in a diet that is high in protein and low in carbohydrate (Stanton, 2014). Cordain claims our ancestors were not only lean but also had no cardiovascular disease, Type 2 diabetes, cancer, autoimmune diseases, osteoporosis, acne, myopia, varicose veins, gastric reflux or gout (Mellberg, et al., 2014). He and others attribute this to their lack of grains, legumes, dairy products and potatoes (Stanton, 2014).

Paleolithic diets can be commended for their criticism of the processed foods rich in sugar, saturated fats and salt that dominate the modern Western diet (Stanton, 2014). However, these diets ignore the benefits of plant based foods such as whole grains and legumes, and push a pattern far removed from that of our ancestors (Stanton, 2014). Even when domesticated animals are grass-fed, their flesh is unlike that of wild animals. Free range poultry do not rely on foraging for food, but are fed grains – unlike wild birds. Wild-caught fish are an option, but world stocks are limited and many are in crisis (Stanton, 2014). Modern fruits and vegetables are also unlike those consumed in paleolithic times. Some paleo enthusiasts’ websites cite several relatively recent studies to justify their recommendations, but all are short-term trials involving only small numbers of subjects. They do not constitute adequate proof of benefit or balance.

Anthropological experts also dispute the claims of the paleo diets. In her book Paleofantasy, evolutionary biologist Professor Marlene Zuk debunks many myths. Anthropologist Dr Christina Warinner from the University of Oklahoma and the Molecular Research Group at the Centre for Evolutionary Medicine at the University of Zurich, notes that most versions of the paleo diet are closer to an early 20th century affluent farmer’s diet than that of our Paleolithic ancestors (Stanton, 2014). Another highly respected anthropologist, Katherine Milton, also notes that much of what has been ascribed to hunter gatherer populations is inaccurate and does not reflect the different dietary patterns among groups living in different parts of the world (Stanton, 2014).

Alternatives to Paleo Diet

Researchers have long believed the obesity epidemic is at least partly related to the proliferation of highly processed foods. Now, new research suggests the connection is real. In a tightly controlled lab study, scientists found that people ate many more calories and gained a couple of pounds when they spent two weeks on a highly processed diet, versus when they ate a diet rich in whole foods. And it wasn’t just explained by the obvious — processed foods packing more sugar and fat. Both diets were designed to offer the same number of daily calories, and similar amounts of total sugar, fat, carbs and fiber. Yet, during their two weeks on mostly processed foods, study volunteers chose to eat more — an extra 500 calories per day, on average. They also gained about 2 pounds, whereas they lost that much during their two weeks on the minimally processed diet.

With the daily crush of media coverage about obesity, weight, and health, it’s easy for people to feel overwhelmed. But there are simple steps you can take to help keep weight in check and lower the risk of many chronic diseases (Chrisensen, 2014). The Healthy Weight Checklist-is a resource not only for individuals but also for those helping others stay healthy: Parents, caretakers, teachers, healthcare providers, worksite coordinators, public health practitioners, business and community leaders, and healthcare policymakers. Calories matter for weight-and some foods make it easier for us to keep our calories in check. Healthy eating is a key to good health as well as maintaining a healthy weight (Stanton, 2014). It’s not only what and how much we eat but also, it seems, and how we eat that’s important.

Age, gender, body size, and level of physical activity dictate how many calories you need each day to lose weight or to stay at a healthy weight. With two out of three U.S. adults overweight or obese, it’s clear that many of us need to eat fewer calories. Online calorie-needs calculators are a bit over-generous with their recommendations (Chrisensen, 2014). And, in practice, it’s hard for people to track the amount of calories they take in each day. A better approach: Adopt habits that will help you avoid overeating (see below)-and skip some of the high-calorie, low-nutrient foods that are most strongly linked to weight gain, such as sugar-sweetened beverages, refined grains, and potatoes (Stanton, 2014).

Slowing down at meals and choosing smaller portions can help avoid overeating by giving the brain time to tell the stomach when it’s had enough food. Limiting distractions-turning off the television, computer, or smartphone-can also help us focus on the food. Besides eating a healthy diet, nothing is more important to keeping weight in check and staying healthy than regular activity (Stanton, 2014). If there ever were a magic bullet for good health, physical activity would be it (Stanton, 2014). How much activity is recommended depends on whether you’re a child or an adult and what your goals are: good health or weight control. There are a lot of ways to get moving. Choose activities you enjoy. In addition to staying active, it’s important for all age groups to minimize “sit time” (sedentary time), especially time spent watching television.

Watching television (TV) can be enjoyable and informative; unfortunately it can also be double jeopardy when it comes to weight. It’s a completely sedentary activity that also seems to promote unhealthy eating though the ads, product placements, and other promotions that constantly pitch high-calorie, low-nutrient food and drinks. There is more and more evidence that a good night’s sleep is important to good health-and may also help keep weight in check. How much a person needs can vary a great deal, but there is good evidence that a lot of children and adults don’t get enough.

It’s almost never too early to lay the foundation for good health, and there is good evidence that a child’s early years, and even time during pregnancy, can have an important impact on their weight later in life. Together with the help of their healthcare providers, women of childbearing age, pregnant women, and new mothers can take steps that could help improve their own health as well as the health of their children (Chrisensen, 2014). Today’s world is full of daily stresses. This is a normal part of life, but when these stresses become too much, they can take a toll on health and contribute to weight gain by leading to unhealthy eating and other unhealthy activities. One of the best ways to control stress is also one of the best ways to combat weight gain: regular physical activity (Chrisensen, 2014). Mind body approaches, such as breathing exercises, can also be beneficial.

Conclusion

A majority of lifestyle diseases today are closely linked to the foods we eat. Health professionals have proved that there is a strong connection between diet and non-communicable diseases such as diabetes, cancer, and heart diseases. Therefore, it is fundamental for a person to be cautious about the things they consume. This is because the past century has been characterized by an increased deficiency of essential nutrients and increased in infectious diseases. Paleo dietary plan has therefore become very common in the modern community. It includes the consumption of foods that could only be obtained by hunting and gathering. The consumption of modern diet as a result of emerging farming practices has resulted in the genetic mismatch of the human body. Paleo diet is designed to resemble the foods that human hunger-gatherer ancestors consumed years ago.

The ancestors lived a physically active life of hunting and gathering foods. These foods fruits, vegetables, and nuts, oils from fruits, fish, lean meats, and seeds. Paleolithic diet has, therefore, become trendy because more people, especially those suffering from non-communicable diseases believe that it will be integral in promoting healthy living. The founders and followers of paleo diet assert that there is a close link between modern diet and the increased in the number of people suffering from chronic illnesses such as heart disease, cancer, and autoimmune diseases among other conditions in the modern world. Poor eating and lack of physical activity have contributed significantly in the challenges experienced in the modern community in as far as cholesterol-related conditions are concerned. The adoption of paleo diet plays a critical role in allowing individuals to limit their consumption to fruits, vegetables, and proteins that have less calories.

The effect of the paleo diet on heart disease risk depends on how you choose to follow it. It is important to note that the paleo diet doesn’t recommend portion sizes by food group, nor does it incorporate exercise. Advocators of the Paleo diet claim it is the healthiest way of eating argue that the diet will help to optimize your health, minimize your risk of chronic disease, and lose weight. The paleo diet excludes all grains and we know that whole grains are a fantastic source of resistant starch and many other fermentable fibres that are vital to the health of your gut microbiome.

Paleolithic diet is based on the idea that eating like our original ancestors is aligned with our genetics and therefore optimal for good health. Modern communities need to reconsider their diet by checking the foods and fruits consumed in the Paleolithic period. The paleo diet can help with weight loss, lowering blood pressure, and controlling blood sugar in the short term (Berggren, 2018). The benefits of paleo diet for an individual struggling with being overweight or obese is improved energy, mental clarity and the alleviation of several common diseases. It is however essential for people to check what they include in their paleo diet. The idea is to ensure that there is proper consideration of the specific nutrients consumed and their connection in promoting healthy living.

Focusing solely on the increased calories in the food supply masks the complexity of the simultaneous changes that occurred in the food system during the rise in population obesity prevalence. The increased food energy availability was driven by economic and policy influences to maximize agricultural production of cheap inputs (e.g., corn and soy) to an increasingly industrialized food system that produced and intensively marketed inexpensive, convenient, highly-processed “added value” foods (Hall, 2018). Such foods contain relatively high amounts of salt, sugar, fat, and flavor additives and are engineered to have supernormal appetitive properties thereby driving increased consumption (Hall, 2018). Ubiquitous and continuous access to food also influenced normative eating behaviors, such that more people snack between meals, eat in restaurants, and spend less time preparing meals at home (Mayo Clinic, 2019). These factors likely increased calorie intake and thereby caused obesity

References

Majid, A. (2018). Mapped: the global epidemic of ‘lifestyle’ disease in charts. Retrieved on August 22, 2019 from https://www.telegraph.co.uk/global-health/climate-and-people/mapped-global-epidemic-lifestyle-disease-charts/

Mayo Clinic. (2019). Paleo diet: What is it and why is it so popular? Retrieved on August 25, 2019 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182

Gunnars, K. (2018). The Paleo Diet — a Beginner’s Guide Plus Meal Plan. Retrieved on August 25, 2019 from https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu

D’Emilio, G. (2019). Paleo diet may be bad for heart health. Retrieved on August 25, 2019 from https://www.medicalnewstoday.com/articles/325832.php

Pastore, R. L., Brooks, J. T., & Carbone, J. W. (2015). Paleolithic nutrition improves plasma lipid concentrations of hypercholesterolemic adults to a greater extent than traditional heart-healthy dietary recommendations. Nutrition research, 35(6), 474-479.

CDC. (2019). LDL and HDL Cholesterol: “Bad” and “Good” Cholesterol. Retrieved on August 29, 2019 from https://www.cdc.gov/cholesterol/ldl_hdl.htm

Douglas, S. (2013). How Paleo Diet affects Lipid Levels. Retrieved on August 29, 2019 from https://www.runnersworld.com/nutrition-weight-loss/a20797427/how-paleo-diet-affects-lipid-levels/

Newman, T. (2017). The numbers behind obesity. Retrieved on August 24, 2019 from https://www.medicalnewstoday.com/articles/319902.php

Raman, R. (2017). Can the paleo diet help you lose weight? Retrieved on August 24, 2019 from https://www.healthline.com/nutrition/paleo-diet-for-weight-loss

Chrisensen, B. (2014). Paleo diet better for weight loss than nutrition recommendations. Retrieved on August 24, 2019 from https://sciencenordic.com/denmark-food-nutrition/paleo-diet-better-for-weight-loss-than-nutrition-recommendations/1396732

Mellberg, C., Sandberg, S., Ryberg, M., Eriksson, M., Brage, S., Larsson, C., … & Lindahl, B. (2014). Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. European journal of clinical nutrition, 68(3), 350.

Hall, K. D. (2018). Did the food environment cause the obesity epidemic?. Obesity, 26(1), 11-13.

Gunnars, K. (2018). 10 Leading Causes of Weight Gain and Obesity. Retrieved on September 2, 2019 from https://www.healthline.com/nutrition/10-causes-of-weight-gain

Mohammadbeigi, A., Asgarian, A., Moshir, E., Heidari, H., Afrashteh, S., Khazaei, S., & Ansari, H. (2018). Fast food consumption and overweight/obesity prevalence in students and its association with general and abdominal obesity. Journal of preventive medicine and hygiene, 59(3), E236.

Lawler, M. (2018). Paleo Diet Health Effects: What to Expect in the Short and Long Term. Retrieved on August 24, 2019 from https://www.everydayhealth.com/diet-nutrition/paleo-diet/potential-short-long-term-effects-paleo-diet/

Klonoff, D. C. (2009). The beneficial effects of a Paleolithic diet on type 2 diabetes and other risk factors for cardiovascular disease.

Stanton, R. (2014). Popular diets and over-the-counter dietary aids and their effectiveness in managing obesity. Managing and Preventing Obesity: Behavioural Factors and Dietary Interventions, 257.

Whiteman, H. (2016). The Paleo diet: Could it reduce the risk of cardiovascular disease? Retrieved on August 24, 2019 from https://www.medicalnewstoday.com/articles/312589.php

Holland, K. (2019). Why Paleo and Keto Diets May Be Unhealthy for Your Heart. Retrieved on August 24, 2019 from https://www.healthline.com/health-news/paleo-keto-diet-may-increase-your-risk-for-heart-disease

Mastroianni, B. (2019). Can the paleo diet help prevent heart disease? Retrieved on August 26, 2019 from https://www.everydayhealth.com/diet-nutrition/paleo-diet/paleo-diet-heart-disease-can-this-eating-approach-help-reduce-your-risk/

Malicdem, D. (2019). Following Paleo diet may increase risk for heart disease. Retrieved on August 30, 2019 from https://www.msn.com/en-ph/health/nutrition/following-paleo-diet-may-increase-risk-for-heart-disease/ar-AAEJF6p

Ghaedi, E., Mohammadi, M., Mohammadi, H., Ramezani-Jolfaie, N., Malekzadeh, J., Hosseinzadeh, M., & Salehi-Abargouei, A. (2019). Effects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition.

Berggren, T. (2018). Nutrition and Health Info Sheet: The Paleo Diet. Retrieved on August 31, 2019 from https://nutrition.ucdavis.edu/sites/g/files/dgvnsk426/files/inline-files/fact-pro-paleo-diet.pdf

Boers, I., Muskiet, F. A., Berkelaar, E., Schut, E., Penders, R., Hoenderdos, K., … & Jong, M. C. (2014). Favourable effects of consuming a Palaeolithic-type diet on characteristics of the metabolic syndrome: a randomized controlled pilot-study. Lipids in health and disease, 13(1), 160.

US News. (2018). Does paleo diet have any health risks. Retrieved on August 31, 2019 from https://health.usnews.com/best-diet/paleo-diet/health-and-nutrition

The Paleo Diet. (2015). USDA Dietary Guidelines. Retrieved on August 31, 2019 from https://thepaleodiet.com/usda-dietary-guidelines/

Wolfram, T. (2019). Should we eat like our caveman ancestors? Retrieved on September 2, 2019 from https://www.eatright.org/health/weight-loss/fad-diets/should-we-eat-like-our-caveman-ancestors

Cordain, L. (2012). AARP The paleo diet revised: Lose weight and get healthy by eating the foods you were designed to eat. John Wiley & Sons.

Pitt, C. E. (2016). Cutting through the Paleo hype: The evidence for the Palaeolithic diet. Australian family physician, 45(1/2), 35.

Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris Jr, R. C., & Sebastian, A. (2009). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European journal of clinical nutrition, 63(8), 947.

Cordain, L., & Friel, J. (2005). The Paleo diet for athletes. New York: Rodale.

Tarantino, G., Citro, V., & Finelli, C. (2015). Hype or reality: should patients with metabolic syndrome-related NAFLD be on the hunter-gatherer (Paleo) diet to decrease morbidity. J. Gastrointestin. Liver Dis, 24(3), 359-368.

Qiu, Z., Yang, Y., Shang, X., Li, W., Abuduresule, Y., Hu, X., … & Jiang, H. (2014). Paleo-environment and paleo-diet inferred from Early Bronze Age cow dung at Xiaohe Cemetery, Xinjiang, NW China. Quaternary international, 349, 167-177.

Masharani, U., Sherchan, P., Schloetter, M., Stratford, S., Xiao, A., Sebastian, A., … & Frassetto, L. (2015). Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. European journal of clinical nutrition, 69(8), 944.

Wolf, R. (2017). The paleo solution: the original human diet. Victory Belt Publishing.

Wright, L. E., & White, C. D. (1996). Human biology in the Classic Maya collapse: Evidence from paleopathology and paleodiet. Journal of World Prehistory, 10(2), 147-198.

Wang, Y., & Deng, T. (2005). A 25 my isotopic record of paleodiet and environmental change from fossil mammals and paleosols from the NE margin of the Tibetan Plateau. Earth and Planetary Science Letters, 236(1-2), 322-338.

Paleo Diet. (2019). The Paleo diet defined. Retrieved on August 25, 2019 from https://paleodiet.org/definition/

WHO. (2018). Obesity and overweight. Retrieved on August 24, 2019 from https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

OAC. (2019). Obesity Statistics. Retrieved on August 24, 2019 from https://www.obesityaction.org/get-educated/public-resources/obesity-statistics-fact-sheets/

Jones, P. J., & MacKay, D. (2010). Diets and activity levels of Paleolithic versus modern humans: societal implications for the modern overweight pandemic. In Obesity Prevention (pp. 487-494). Academic Press.

Harvard T.H (2019). Food and Diet. Retrieved on August 24, 2019 from https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/

WHO. (2018). Noncommunicable diseases. Retrieved on August 22, 2019 from https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases

Appendices

APPENDIX A: MULTIPLE CHOICE QUESTIONS

Tick the appropriate box for your response

Would you consider taking paleo diet?

Yes No

Are suffering from any chronic condition?

Yes No

Would you prefer paleo diet or medication in managing your chronic condition?

Yes No

Has paleo diet positively contributed in managing your cholesterol level?

Yes No

Are you hypertensive or diabetic?

Yes No

If yes, have you tried managing the condition using paleo diet?

Yes No

Are you suffering from metabolic syndrome?

Yes No

If yes, has consuming a paleolithic-type diet helped in managing the condition?

Yes No

Would you adopt paleo diet as your household’s primary diet?

No No

Are you obese?

Yes No

State the effectiveness level of paleo diet in managing obesity.
Strongly effective
Moderately effective
Effective
Ineffective
Moderately ineffective
Strongly ineffective
State the effectiveness level of paleo diet in promoting healthy living
Strongly effective
Moderately effective
Effective
Ineffective
Moderately ineffective
Strongly ineffective

APPENDIX B: PALEO FOODS

The following is a comprehensive paleo diet food list that can be followed in order to achieve healthy living.

Paleo Meats

. Poultry

Turkey
Chicken Breast
Pork Tenderloin
Pork Chops
Steak
Bacon
Pork
Ground Beef
Grass Fed Beef
Chicken Thigh
Chicken Leg
Chicken Wings (yum!)
Lamb rack
Shrimp
Lobster
Clams
Salmon
Venison Steaks
Buffalo
New York Steak
Lamb Chops
Rabbit
Goat
Bear (good luck getting this!)
Bacon
Eggs (duck, chicken or goose

Paleo Vegetables

Asparagus

Avocado
Artichoke hearts
Brussels sprouts
Carrots
Spinach
Celery
Broccoli
Zucchini
Cabbage
Peppers (All Kinds)
Cauliflower
Parsley
Eggplant
Green Onions
Butternut Squash
Acorn Squash
Yam
Sweet Potato
Beets

Paleo Oils

Coconut oil

Olive oil
Macadamia Oil
Avocado Oil
Grass fed Butter

Paleo Nuts

. Almonds

Cashews
Hazelnuts
Pecans
Pine Nuts
Pumpkin Seeds
Sunflower Seeds
Macadamia Nut
Walnuts

Paleo Fruits

. Apple

Avocado
Blackberries
Papaya
Peaches
Plums
Mango
Lychee
Blueberries
Grapes
Lemon
Strawberries
Watermelon
Pineapple Guava
Lime
Raspberries
Cantaloupe
Tangerine
Figs
Oranges
Bananas

APENDIX 3:

List of Foods Not Allowed on the Paleo Diet

This is a complete list of foods not allowed on the paleo diet. It’s a sad day when you first have to say goodbye to these foods while starting out on your paleo diet journey, but once you start, it’s much easier and you find there are even better paleo substitutes for these. Here’s the ultimate list of foods not allowed on the paleo diet.Dairy•Butter•Cheese•Cottage Cheese Nonfat dairy creamer•Skim milk•2% milk•Whole milk (sometimes)•Dairy spreads•Cream cheese•Powdered milk•Yogurt•Pudding•Frozen Yogurt

Ice Milk•Low fat milk•Ice creamSoft drinks•Coke•Sprite•Pepsi•Mountain Dew•[insert list of soft drinks here]Fruit Juices•Apple Juice•Orange Juice•Grape Juice•Strawberry Juice•Chinola Juice•Starfruit Juice•Mango JuiceGrainsAnything that has a grain in it you should avoid on the paleo diet. Yes, anything. If you pretend that grains are the devil – you’ll find it’s much easier to avoid them.
Cereals•Bread•English Muffin•Toast•Sandwiches•Triscuits•Wheat Thins•Crackers•Oatmeal•Cream of Wheat•Corn•WheatLegumesDon’t know what a legume is? That’s okay, we’ve put together a primer on what legumes are and why,unfortunately, they’re not paleo. For the paleo diet, legumes are not on the menu, sorry. Here’s the ones you should specifically avoid:•All beans (listed below)◦Black Beans◦Broad Beans◦Fava Beans◦Garbanzo Beans

◦Horse Beans◦Kidney Beans◦Lima Beans◦Mung Beans◦Adzuki Beans◦Navy Beans◦Pinto Beans◦Red Beans◦Green Beans◦String Beans◦White Beans•Peas (listed below)◦Black Eyed Peas (and yes, you should also avoid the band) ◦Chickpeas◦Snowpeas◦Sugar snap peas•Peanuts•Peanut butter•Miso•Lentils•Lupins•Mesquite

Soybeans•All soybean products and derivatives•TofuFatty Meats•Spam•Hot Dogs•Other low-quality meats (if you do eat them, eat them in moderation) Salty FoodsStarchy VegetablesSweetsSugar is almost all manufactured and should be avoided in the paleo diet. This means cutting out delicious but destructive sweets and sugars that are standard in the Standard American Diet. The rule of thumb here is: if it has a ton of sugar – it’s probably not paleo. That said, here’s a specific lists of sweets that are not on the paleo diet food list. You might want to take a moment to say goodbye to them before you start your paleo diet journey.• Candy bars (Listed Below)

◦Snickers◦Snickers Peanut Butter◦100 Grand◦Butterfinger◦Milky Way◦Reeses (NOOOO!)◦Payday◦M&Ms◦Hershey’s◦Nestle Crunch◦Almond Joy◦Mounds◦Reese’s Fast Break◦Reeses’ Pieces◦Twix◦Twix Peanut Butter•Sugars•Honey (sometimes allowed in moderation)

AMENDIX 4: SAMPLE PALEO DIETARY PLAN

Breakfast

1/2 cantaloupe
12 ounces broiled Atlantic salmon

Lunch

Salad:

7 large boiled shrimp
3 cups raw spinach
1 shredded carrot
1 sliced cucumber
2 diced tomatoes
Lemon juice/olive oil/spice dressing

Snack

1/4 cup slivered almonds
1 cold pork chop

Dinner

Salad:

2 cups romaine lettuce
1/2 cup diced tomatoes
1/4 cup sliced purple onions
1/2 avocado
Lemon juice dressing

2 lean pork chops
2 cups steamed broccoli

Dessert

1/2 cup fresh or frozen blueberries
1/4 cup slivered almonds

APPENDIX 5: FOODS TO AVOID

Grains

Avoiding modern-era breads, pasta, pastries and even quinoa are at the heart of the Paleo diet. Followers believe our bodies aren’t well-equipped to process them, and eating them can contribute to myriad health problems (US News, 2018).

Dairy

Since humans aren’t designed to consume products derived from other animals’ milk, Paleo dieters say milk, cheese and other dairy products are off-limits on the diet (US News, 2018).

Legumes

Hummus, peanut butter and beans are products of a non-caveman era, and so Paleo devotees don’t eat them (US News, 2018).

Sugar

Sugar is a culprit in many health woes, including weight gain, and consuming it – even a dash in your morning coffee – is forbidden on strict paleo plans (US News, 2018).

Alcohol

Strict Paleo diets don’t allow booze – our ancestors didn’t go to bars, and the drinks are empty calories anyway (US News, 2018).

Paleo Diet

Pssst… we can write an original essay just for you.

Remember! This is just a sample.

Save time and get your custom paper from our expert writers