The paleo diet - Why cave men and women stayed slim

2 mins to read

Due to its growing popularity, scientific research is beginning to focus on the benefits of a paleo diet. Online weight loss coach, Andrew Cate, explores the weight loss effects of eating like our ancestors.

Weight management

What is a paleo diet?
A paleo diet refers to a pattern of eating based on the diet of our paleolithic ancestors, who roamed the earth for millions of years as hunter gatherers. While there are many variations on the paleolithic diet depending on culture, location and individual variations, there are also some common characteristics. A paleo diet is generally:

- high in vegetables, fruits and meat
- moderate in nuts and berries
- low in grains
- devoid of milk or dairy products, legumes, salt, alcohol and refined carbohydrates.

The ingredients are fresh, unprocessed, free of added sugar or salt, and high in vitamins and minerals. Any carbohydrates are slowly digested (with a low glycemic index), while there are no manufactured fats or fast foods. It’s thought that following a similar dietary pattern today may help to overcome the diseases of affluence, helping to boost heart health and lower body fat levels.

The research on paleo diets and weight loss
A study published in the European Journal of Clinical Nutrition examined the short-term effects on a small sample group of following a paleolithic diet. Subjects who followed a paleolithic diet for 3 weeks experienced positive changes in measures of body weight and heart health. The subjects experienced a decrease in average weight, body mass index, waist circumference and systolic blood pressure. There were also a number of favourable dietary changes compared to the participants’ normal diet, such as a reduced kilojoule intake (down by 36%), reduced total fat intake (down by 23%), reduced saturated fat intake (down by 52%), and a reduced carbohydrate intake (down 53%). These dietary changes may well explain why the participants lost an average of 2.3 kilograms in just 3 weeks.

Living a paleo diet
The following tips show you how to incorporate the principles of a paleo diet into your lifestyle, allowing you to enjoy the potential weight loss benefits.

Eat plenty of...: Fresh or frozen fruits, berries, vegetables (except potatoes), fresh or frozen unsalted fish and seafood, fresh or frozen unsalted lean meats and minced meat, eggs, unsalted nuts (except peanuts), fresh squeezed lemon or lime juice (as dressing), flaxseed or rapeseed oil (as dressing), coffee and tea (without sugar, honey, milk or cream), all salt-free herbs and spices.
Allow in limited quantities - Dried fruit, salted seafood, honey, cured meats, fatty meats (marbled meat), potatoes, and mineral water (only when drinkable tap water was not available).
Eliminate: All milk and dairy products, all grain products (including bread, cereals, rice and pasta), all legumes (including peanuts), sausages, canned food (except tomatoes) and all forms of lollies, chips, ice cream, sorbet, soft drinks, juices, syrups, alcohol, sugar and salt.
Exercise – Our Paleolithic ancestors didn’t have cars. They were very active hunting and gathering. While you don’t need to go out hunting, try to participate in regular exercise several times a week, and incorporate more movement into everyday life.

A note on calcium

One negative effect of a paleo diet is the potential decrease in dietary calcium, possibly from a lack of dairy foods. It may be beneficial to take calcium supplements to reduce the risk of osteoporosis if you intend to follow a paleo diet for an extended period.

References available upon request