A modern paleo diet includes fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. These are foods that in the past, people could obtain by hunting and gathering. It does not include foods that became more common when small-scale agriculture began about 10,000 years ago. Eat whole, unprocessed foods, such as meat, seafood, eggs, vegetables, fruits, potatoes, nuts, healthy fats, and spices, while following the paleo diet.
If possible, choose organic and grass-fed animal products. Increasing your intake of red meat, for example, can provide more iron, while adding more nuts and seeds to your diet can increase your intake of omega-3 fatty acids. In addition, the Paleo diet places a heavy emphasis on meat products. For this reason, the paleo diet may not be right for everyone, and you're unlikely to find a modified paleo diet for vegetarians or vegans.
While eating meat in moderation is perfectly healthy, eating too much meat may not be. A high consumption of red meat, for example, has been linked to an increased risk of mortality and colorectal cancer. And if you have digestive disorders like diverticulitis or diverticulosis, the nuts and seeds included in the paleo diet can be a problem. Most people on the paleo diet don't aim to eat a very specific amount of carbohydrates, unless they're also “counting macros” (the amount of carbohydrates, fats, and proteins in the diet).
By following a whole-food diet and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle-related diseases, such as obesity, diabetes, and heart disease. Loren Cordain is often credited with founding the modern paleo movement when he wrote “The Paleo Diet” in 2002, along with many other books on the paleo diet in the following years. Also, if you have chronic kidney disease or are on a protein-restricted diet, the paleo diet may not be for you. When you follow the paleo diet, you can enjoy small amounts of red wine and dark chocolate from time to time.
Many people prefer to choose meats from grass-fed animals, eggs from grazing animals, and organic products while following a paleo diet. While there's no single way to follow the paleo diet, the basic idea is to avoid processed foods and focus on healthy, whole foods. Because the Paleo diet largely eliminates certain food groups, it is not suitable for vegans, vegetarians, or people with significant dietary restrictions, as it can be difficult to meet nutritional needs. While initial studies suggest that the paleo diet may lower blood pressure and improve heart health, more recent and comprehensive studies are needed to draw conclusions.
The Whole30 diet and the Paleo diet are very similar in that they both encourage you to eat and avoid similar food categories. The Paleo diet plan recommends eating plenty of anti-inflammatory foods, such as fruits, vegetables, nuts, and seeds.
