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Should You Go On a Paleo Diet?

Eating Paleo can boost weight loss, increase energy, balance hormones, reduce inflammation, decrease sugar cravings and improve overall health. The Paleo Diet is based on eating a wide variety of nutrient-dense whole foods. It’s about getting back to basics before processed products and fast food became the norm. Of course, no one knows with complete certainty what our ancestors ate and there are many variations between cultures. That’s why Paleo is not about replicating an ancestral diet, but using the principles as a template to benefit modern living.

4 Steps to Go Paleo

1. Select the highest quality single ingredient foods you can afford, such as pastured eggs, grass-fed beef and organic blueberries. The majority of your diet should consist of quality proteins, natural fats, colorful veggies and antioxidant-rich fruits. View the Healthy Eating Guide, Alternatives and Meal Ideas!

2. Transition to Paleo by reading food labels and selecting healthier alternatives. Just because a product is “gluten-free,” “organic,” or “Paleo” doesn’t mean it’s healthy.

3. Try the basic Paleo diet without any grey area foods (below) for 30 days. This reset diet is extremely beneficial for most people as they’re finally able to pinpoint specific foods or even food groups that they had no idea were contributing to their health complaints. It’s also an ideal template to build upon to create a daily diet that’s delicious and doable for you so it’s easy to sustain.

4. One thing is for sure, our ancestors didn’t spend dinner time texting or watching tv. Take a moment before chowing down to give thanks for what’s on your plate and practice eating more mindfully.

It’s about getting back to basics before processed products and fast food became the norm.

Grey Area Foods

Alcohol

Beans and legumes: black beans, pinto beans, peanuts, lentils, etc.

Dairy: milk, cream, cheese, yogurt, kefir, cottage cheese, cream cheese, creme fraiche, buttermilk, ice cream, whey. Butter is generally fine, but can be substituted with ghee. Also, raw milk is better tolerated than pasteurized and goat milk products are better tolerated than cow milk products.
Gluten-free grains: oats, quinoa, rice

For digestive issues…

• Start with the basic Paleo diet without any grey area foods for 30 days.
• Beware large amounts of nuts and seeds.
• Include digestive support such as apple cider vinegar, digestive bitters, ox bile, enzymes, etc.
• Include cooked vegetables and minimize raw.
• Eat fruit solo between meals.

For body fat that won’t budge and/or blood sugar issues…

• Start with the basic Paleo diet without any grey area foods for 30 days.
• Eat 3 meals per day with 1-2 optional snacks. Don’t skip meals as that tends to lead to overeating later.
• Keep fruit to a minimum and enjoy low sugar fruits such as berries, cherries and green apples.

For inflammatory conditions such as arthritis and/or autoimmunity…

• Start with the basic Paleo diet without any grey area foods for 30 days.
• Avoid caffeine, eggs, dairy, grains, beans, legumes and nightshades. Nightshades: eggplant, peppers (cayenne, jalapeño, chipotle, paprika, etc.), tomatoes, tomatillos, potatoes (except sweet potatoes).
• Include plenty of antioxidants (blueberries, turmeric) and omega-3s (salmon, fish oil).

Additional Tips

Plan Indulgences

Rather than be overly restrictive with what you eat, decrease your stress around food by planning 2 cheat meals to indulge per week. This can help you stick with the program the rest of the week.

Practice Patience

When transitioning to Paleo some people, especially sugar addicts and “carboholics,” feel worse before they feel better. This is often because their body is used to relying on sugar for energy instead of fat. Be patient as your body reprograms itself to use fat for fuel. Your energy levels and waist line will thank you!

Paleo Made Easy

• Time-savers: Meal Delivery, Meal Plan Subscription, Instant Pot
• Shopping: US Wellness Meats, Thrive Market
Delicious Recipes!

Recommended Reading

20 Mainstream Nutrition Myths Debunked by Science
20 Things You Didn’t Know About Paleo
Practical Paleo by Diane Sanfillippo
• Primal Blueprint by Mark Sisson
• The Paleo Approach by Sarah Ballantyne
• The Paleo Cure by Chris Kresser

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