Paleo Diet Guidelines
The Paleo diet, short for Paleolithic diet, is a nutritional regimen based on what is presumed to have been consumed by humans during the Paleolithic era, approximately 2.5 million years ago. The core principle of the diet is to adhere to the nutritional principles of cavemen who ate mainly vegetables, wild fruit, eggs, nuts and game meat. There are also strict limits on what foods to omit from the diet, with special concern for unnatural, processed food. Through complying with the standards of food heretofore described, you can cultivate peak health.
Wheat and grains should also be shunned as humans of the Neolithic period had yet to learn agriculture. Thus, products such as rice, corn, oats and wheat should not be consumed. Foods that are processed with these grains such as pastries, chips, pizza, pancakes, biscuits, oatmeal, spaghetti, cereal, bagels and bread should be eschewed as well. As cavemen did not drink milk after infancy, dairy products such as butter, cheese, yogurt, ice cream, creamer and dairy spreads should be avoided.
Despite the length and depth of food blacklisted in the diet, there are a number of foods that are allowed for a diverse and healthy diet. Advocates who have adhered to the paleo diet can attest to the range of paleo foods there is to choose from — many are already on your list of routinely consumed foods. This includes lean meats such as pork loin, flank steak, lean veal, sirloin steak, lean hamburger, chicken breast, turkey breast and goat meat. Game meat is the most preferable meat for consumption. Game meat includes wild boar, goose, ostrich, quail and reindeer among others. As a rule meats that can be consumed are usually from pasture-raised and grass-fed animals. Eggs are acceptable as well. Fish lovers will be glad to hear of the extensive list of fish acceptable in the diet; this includes bass, cod, mackerel, tilapia and just about any other commercially available fish. Shellfish such as clams, lobster, oysters, shrimp and scallops are welcome as well.
Paleo foods are comprised of a vast variety of fruits and vegetables. Fair fruit include avocado, banana, cherries, grapes, lemon, honeydew, pears, watermelon and virtually any other fruit available in the wild. The diet is particular to non-starchy vegetables like broccoli, cabbage, beets, eggplant, cucumber, pumpkin, squash, lettuce, green onions, mushrooms, kohlrabi and peppers. Individuals with sweet-tooth’s can snack on dried fruit such as raisins and cranberries but don’t over do it. As you can see, the list of Paleo foods is abundant.
A study conducted by researchers at the Department of Medicine in the University Of California San Francisco School Of Medicine found that after placing subjects in the paleolithic diet for just ten days, subjects showed improved blood pressure, decreases in insulin secretion, better glucose tolerance, increases in insulin sensitivity and improvements in lipid profiles. If this is what can happen in a mere ten days, just imagine the health benefits you can reap by sticking to the diet long term.