Beginner’s Guide to the Paleo Diet

If you’ve ever gotten an invite for a burger night “no buns allowed,” chances are someone in your circle is exploring the paleo diet. And maybe you’re wondering if this “caveman” approach to eating is just another passing trend or something with staying power.

Here’s your go-to guide for understanding what the paleo diet is, what it includes (and excludes), and whether it might be worth a try.

What Exactly Is the Paleo Diet?

At its core, paleo short for “paleolithic” centers around eating whole, unprocessed foods that mimic what our early ancestors might have eaten. That means focusing on meats, fish, vegetables, fruits, nuts, and healthy fats while ditching modern-day processed and packaged foods.

Unlike many rigid diet plans, paleo is less about counting calories and more about quality. Think of it as shopping the perimeter of the grocery store, where fresh produce and protein live and skipping the center aisles packed with boxed meals and sugary snacks.

What You Can Eat on Paleo

Here's a breakdown of paleo-friendly foods:

• Animal proteins: Chicken, turkey, beef, pork, wild-caught fish, and eggs

• Vegetables and fruits: The more colorful and diverse, the better

• Nuts and seeds: Almonds, cashews, walnuts, pecans (except peanuts they’re legumes)

• Healthy fats: Avocado, olive oil, coconut oil

• Natural sweeteners: In moderation, raw honey and pure maple syrup

• Coffee and tea: Still allowed, preferably without added sugars or dairy

You can boost the quality of your paleo diet by opting for organic produce, grass-fed meats, and wild-caught seafood when possible.

What to Avoid on Paleo

The foods excluded from paleo are largely those introduced during agriculture and industrial food processing:

• Grains: Wheat, rice, oats, corn, and even quinoa

• Legumes: Beans, lentils, soy products, and peanuts

• Dairy: Milk, yogurt, and cheese (though some modified paleo plans allow grass-fed dairy)

• Refined sugars: Candy, soda, pastries, and most packaged snacks

• Processed foods: Anything with long ingredient lists or additives

• Vegetable oils: Like canola, soybean, or corn oil

What Does the Science Say?

While there’s limited large-scale research, some studies suggest paleo can lead to improvements in weight, waist circumference, and markers related to metabolic health, especially in people with type 2 diabetes.

For example:

• A 2015 systematic review found that the paleo diet may improve fat loss and insulin sensitivity, though more long-term studies are needed.

• A 2020 study showed both paleo and Mediterranean diets were associated with lower risk of mortality from all causes.

But here’s the catch the benefits likely come from what you are eating (whole, nutrient-dense foods), not just what you’re avoiding. Many experts agree that cutting out entire food groups like legumes, dairy, and grains may not be necessary for everyone, especially since those foods are linked to fiber intake, gut health, and balanced nutrition.

Tips for Going Paleo (and Staying Sane)

Whether you're all-in or just paleo-curious, these tips can help you ease into the lifestyle:

• Start with swaps: Replace your usual rice with cauliflower rice or try zucchini noodles instead of pasta.

• Prep and cook more often: Since you’ll be avoiding processed food, home cooking becomes your best friend.

• Don’t sweat perfection: Following paleo 80% of the time and allowing some flexibility can make it more sustainable.

• Stock your pantry: Keep paleo-friendly staples like nut butters, coconut flour, canned fish, and frozen veggies on hand.

• Find paleo-approved treats: You don’t have to ditch dessert — look for recipes using almond flour, coconut sugar, and dark chocolate.

• Listen to your body: Paleo is about feeling better, not following rigid rules. Modify the plan based on how your body responds.

What About Alcohol?

While not technically paleo, many people following the diet allow for the occasional glass of wine or gluten-free beer. Moderation is key, and it's always best to avoid sugary cocktails or mixers.

Should You Try Paleo?

If your current eating habits leave you feeling sluggish or bloated, paleo might offer a helpful reset by cutting out added sugars, processed oils, and refined carbs. But remember: eliminating whole food groups isn’t necessary for everyone.

Before starting any restrictive diet, it’s smart to check in with your doctor or a registered dietitian to ensure you’re not missing out on essential nutrients especially if you’re cutting dairy, legumes, and grains.

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