The paleo or Palaeolithic diet has become popular, also called the Stone Age, hunter-gatherer or caveman diet.
Read on to see whether it suits you!
What Is the Paleo Diet?
The paleo diet aims to reproduce eating before agriculture began.
Its theory is that this ancestral dietary foundation over millions of years shaped our genes and dietary adaptation.
Research on ancestral eating suggests low prevalence of Western diseases such as diabetes, cardiovascular disease, depression, hypertension, autoimmune disorders, cancer, allergies, arthritis, insomnia and dementia.
This prompted the hypothesis that paleo-style eating could improve health by reducing the mismatch between evolved expectations and modern environments.
The paleo diet became a commercial label for an ancestral evolutionary diet. However, rigid features such as low carbohydrate, high protein and high meat intake differ from actual ancestral diversity.
Is Paleo Really Our Ancestors’ Diet?
There was no universal diet. Geography, climate, altitude and season mattered. Inuit and Maasai diets are high in fat and protein, whereas Kitavans consume around 70% carbohydrate, described here as largely from natural honey, dates and wild fruit.
Thus, paleo is not one fixed macronutrient distribution. It emphasises fresh, quality food and avoids ultra-processed products.
What Can You Eat on Paleo?
Modern paleo prioritises quality foods with high nutrient content:
- Fruit
- Fresh vegetables
- Fish
- Meat
- Eggs
- Nuts
- Oils and seeds
Which Foods Does Paleo Exclude?
The paleo diet excludes these groups:
- Dairy
- Pulses
- Grains and cereals: pasta, rice and similar foods
- Ultra-processed foods
- Refined sugars
Strict followers limit dairy, pulses and cereals because these became widespread with agriculture, after the Palaeolithic.
Another reason is their antinutrients, which interfere with nutrient absorption.
The substances antinutrients, including oxalates, lectins and phytates, occur naturally in pulses and cereals. Soaking reduces phytates, while cooking heat alters their structure and inhibits antinutrient effects.
Example Paleo Menu
A paleo breakfast could include eggs, fruit and nuts.
For lunch, try vegetables with salmon or eggs and healthy fats from olives or nuts.
Nuts and fruit also make a useful between-meal snack.
At dinner, paleo recipes may resemble keto dinners. Although keto differs, there are similarities.
Paleo Health Benefits
The paleo diet often aims to improve body composition and health. Three frequently claimed benefits remain debated.
Paleo for Weight Loss?
It is associated with weight loss through satiety and changed eating habits. Removing ultra-processed products may improve health regardless of following paleo.
Removing cereals, dairy and ultra-processed foods may reduce energy-dense foods. More vegetables and protein increases fullness, making a calorie deficit feel easier.
Paleo for Diabetes?
The paleo diet may interest people with diabetes because reduced carbohydrate may improve glycaemic control and reduce hypoglycaemia.
However, paleo is not essential for glucose control. Context matters, and other dietary patterns show benefits, including a plant-based diet with pulses and whole grains.
Paleo for Gut Health?
The paleo diet is promoted for gut health and the microbiota because it excludes processed foods.
However, eliminating whole grains, dairy and pulses is not scientifically or evolutionarily justified for this goal and may be counterproductive long term.
Its abundant fruit and vegetables provide antioxidants, unsaturated fats, fibre, vitamins and phytochemicals that may support gut health.
Paleo and Sports Performance
Paleo gained popularity among athletes in CrossFit after benefits in some trials, and its sporting following expanded.
Let us assess muscle gain and endurance sport.
Is Paleo Good for Muscle Gain?
For muscle gain, prioritise rest, appropriate nutrition and training, including mechanical tension and progressive overload.
To gain muscle, achieve a calorie surplus and adequate protein.
A well-planned paleo diet meeting these requirements can support muscle gain.
It may nevertheless be less practical or efficient for two reasons:
Satiety
Athletes already have high expenditure. Adding muscle-gain goals increases needs further. Paleo’s filling nature may make adequate calorie intake difficult.
Adequate Carbohydrates
Consider the sport type. Power-focused strength work, more sets or combined intense endurance work increases glycogen use as fuel.
Adequate carbohydrate-rich foods and full glycogen stores support these sessions.
This is harder on paleo, but possible.
Paleo for Endurance Athletes
A paleo diet can suit endurance athletes, although not every situation.
It is suboptimal if the paleo diet does not ensure adequate energy, micronutrients and fuel.
Above 70% VO2 max, carbohydrates matter greatly; at 95% VO2 max they are described as the sole fuel here. Adequate carbohydrates and glycogen stores are essential. Well-planned paleo meeting those needs may fit intense endurance training.
When Can an Endurance Athlete Follow Paleo?
The paleo diet is compatible when it provides all required energy, micronutrients and fuels.
Prolonged low-to-moderate-intensity activity relies largely on fat oxidation, with the aerobic system using glucose and fat.
For less intense sports with moderate carbohydrate requirements, paleo can often meet needs through fruit, vegetables and tubers.
For better performance, work with a sports nutritionist who can adapt your plan to your needs and dietary preferences. Explore our subscription options and get started!
Written by Pablo Hernández. Reviewed by Marta Aguilar.
