Paleo diet
Healthy Living

Guide to Paleo Diet 2021

Some of the foods we eat cause many diseases present today. Health conditions such as heart diseases, diabetes, and obesity are mostly a result of people’s food. Today, the food available is high in starch, processed sugars, and unhealthy fats.

The Paleo Diet aims to reduce these effects by containing foods that were common during the Stone Age era. Since Stone Age tools were very simple and basic, they could not farm.

What is the Paleo Diet?

Paleo diet is a dietary plan that includes food thought to have been eaten by the early man during the Palaeolithic era, the Stone Age era. The Stone Age era occurred between 3 million to about 10 000 years ago before the introduction of agriculture. It includes foods that can be acquired through hunting and gathering. Such foods include fruits, vegetables, fish, and lean meat.

Among many types of diet plans, the Paleo diet is a high protein and high fiber diet. At the same time, it limits all other foods produced from agriculture, such as legumes, dairy products, and grains.

Why Should You Maintain Paleo?

According to the discordance hypothesis, farming brought in foods that the body slowly adapted to. The drastic change in Diet resulted in the creation of diseases that include diabetes, obesity to name a few. The importance of maintaining the Paleo diet is that it keeps you healthy by eliminating processed foods that contain too many calories with little nutritional value.

paleo diet

Moreover, it also keeps your weight in check as vegetables, fruits, and meat have low caloric content. On top of following the Paleo diet, it’s strongly encouraged to include physical activity such as exercising or yoga.

Paleo Diet food list

What to Eat

Anything that could have been hunted or gathered during the Stone Age era. The Paleo diet food list includes:

  • Lean meat from only grass-eating livestock.
  • Fish
  • Vegetables
  • Eggs
  • Fruits such as apples, strawberries, mango, lemons.

For in-between the meals, your healthy snacks will have vegetables and fruits.

What Not to Eat

Anything that wasn’t available for the caveman. This includes dairy products, legumes, and seeds. Included in the list are potatoes, refined sugar, and salt. Anything that passes through a factory is a no-go when on the Paleo diet. You will have to say goodbye to canned foods, processed beverages including beer, and all the water-mouthing delicacies from fast foods outlets. Considering the food available today, the list is endless. Some of the food include:

All dairy products, meaning no more yogurt, cheese, milk, etc.

  • Fizzy drinks and beers
  • Bread
  • Cakes
  • Cereals

Weekly Menu of Paleo Diet

Monday, Wednesday, and Friday

  • Breakfast: bacon, eggs, and a fruit
  • Lunch: chicken cooked with olive oil
  • Supper: grilled steak, vegetables, and avocado

Tuesday, Thursday, and Saturday

  • Breakfast: eggs, fried vegetables, and fruit.
  • Lunch: chicken wings and fresh vegetables
  • Supper: pork and vegetables


  • Breakfast: eggs and a fruit
  • Lunch: Sandwich in a lettuce leaf and chicken salad
  • Supper: fish, vegetables, and salsa

This plan is changeable to suit personal preferences.


Q: What to drink when I’m thirsty?

The only drink allowed by the Paleo diet is water. When you get thirsty, drink water.

Q: How to make restaurant meals Paleo?

When in a restaurant, it’s easy to have a Paleo meal. You order a meat-based main meal without starch food like rice, potatoes, and bread. Request for extra vegetables and fruit. Ask for your food to be cooked in olive oil. That is how you get a Paleo dish in a restaurant.

Q: I have people with diabetes. Is Paleo good for me?

Increased intake of red meat is associated with poor heart health. The Paleo encourages eating more meat, which might not be good for you if diabetic. It’s always best to confirm with your doctor to see how it can be modified to suit your condition.

Q: Is Paleo good for heart health?

Studies have shown that by reducing sodium intake, you reduce blood pressure. Our main source of sodium is salt which it’s prohibited in the Paleo diet plan. With salt eliminated, you will have reduced sodium intake, which is good for your health.

Also, the diet plan restricts the intake of carbohydrates which causes heart problems in the long run. Refined carbohydrates are easily into fats which accumulate, leading to heart diseases.

Q: Can this Diet help me Manage Autoimmune Diseases?

The effectiveness of the Paleo diet in managing autoimmune disease hasn’t been established yet. The research is still in its infancy; therefore, there is a need for more studies to confirm its effectiveness. Although there is a suggested autoimmune Paleo diet that can help manage autoimmune disease.

Q: Can Paleo diet control blood sugar?

Erratic high blood sugar fluctuations cause the body to become insensitive to insulin leading to diseases such as diabetes. Diabetes is worsened by eating refined sugars and starchy foods. Fortunately, the Paleo eliminates all this. On a Paleo diet, changes are noticeable as early as three months.

Risks Associated With Paleo Diet

Since the Paleo diet thoroughly encourages the intake of meat. Those with kidney and liver problems should contact their doctors for advice on the quantity to take. The Australian Family Physician and European Journal of Clinical Nutrition state that the Paleo diet has lower calcium content.

The main source of calcium is dairy products restricted by the Paleo diet. There is a risk of experiencing symptoms associated with calcium deficiency. These include decreased appetite, numbness, and skeletal disorders such as increased bone fractures.

Bottom Line

To do all that you want to do and live a happy life, you need to be healthy. Paleo Diet offers a healthy lifestyle and prevention of modern diseases.

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