The Paleo diet: a low-carb nutritional approach

The Paleo diet, also known as the caveman diet or Stone Age diet, is a low-carb diet based on the foods our ancestors ate in the Palaeolithic era. This diet is known for its focus on whole, unprocessed foods such as meat, fish, vegetables, fruit and nuts. Below we will explain the basics of the Paleo diet and give you some sample menus to help you get started.

The basics of the Paleo diet

The Paleo diet is based on the foods that were available to our ancestors in the Palaeolithic period, which lasted from around 2.6 million years ago to around 10,000 years ago. This diet is characterised by a high consumption of animal protein, healthy fats such as coconut oil and avocados and a low consumption of grains, pulses, dairy products and processed foods.

Benefits of the Paleo diet

The potential benefits of the Paleo diet are many, including

Reducing inflammation: The Paleo diet is rich in anti-inflammatory foods such as fruits, vegetables and healthy fats, which can help reduce inflammation in the body.

Improved insulin sensitivity: By avoiding processed foods and focusing on unprocessed whole foods, the Paleo diet can improve insulin sensitivity and reduce the risk of type 2 diabetes.

Weight loss: The Paleo diet is naturally low in carbohydrates and high in protein and healthy fats, which can contribute to weight loss.

Improve overall health: The Paleo diet is rich in nutrients such as vitamins, minerals and antioxidants, which can help improve overall health and reduce the risk of chronic disease.

Examples of Paleo diet menus

Below are some examples of a typical Paleo diet day:

Breakfast:
Scrambled eggs with avocado and sautéed spinach
Paleo smoothie with almond milk, spinach, berries and almond butter
Paleo breakfast bowl with sweet potato, sausage and eggs

Lunch:
Grilled chicken salad with mixed vegetables, cherry tomatoes and vinaigrette dressing
Paleo tuna salad with lettuce wraps
Vegetable soup with chicken stock and roasted vegetables

Dinner:
Pasture-raised beef burger with sweet potato fries and side salad
Grilled salmon with roasted asparagus and cauliflower rice
Spaghetti squash with meat sauce and sautéed kale

Snacks in between:
Paleo muesli mix with nuts and dried fruit
Raw vegetables with guacamole
Paleo-friendly dried meat

Conclusions

The Paleo diet is a low-carbohydrate diet that emphasises whole, unprocessed foods such as meat, fish, vegetables, fruit and nuts. With the menu examples presented in this article, you can start your journey with the Paleo diet and enjoy the many potential benefits of this way of eating.

See also The ketogenic diet