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diet

Paleolithic (Paleo) diet

Diet

The paleolithic or “paleo” diet—also referred to as the caveman, Stone Age, and hunter-gatherer diet—is one of the hottest eating plans of the decade. And the hype has been about 2.5 million years in the making! Basically, you eat foods that might have been on a caveman’s menu before the invention of modern agriculture: lean meats, fish, fruits, vegetables, nuts, and seeds. You skip foods that weren’t invented or cultivated millions of years ago, like dairy, grains, beans, and legumes. So, why, exactly, would you want to eat like a caveman? Proponents of the diet believe that we’re genetically wired to thrive on a paleo plan and that our bodies are ill-adapted to—and may actually be harmed by—many of the easily digested foods we consume today, like sweets, bread, processed oils, and grains. According to paleo theory, modern diets can be blamed for conditions like diabetes, heart disease, and some cancers, which some people consider “diseases of civilization.” Many people say they enjoy this diet, but it requires a major mindset shift. Once you’re committed to paleo, a lot of your go-to foods, including healthy snacks like whole-grain crackers and hummus, are off limits, as are most sweeteners and alcohol. You might find yourself stocking your fridge with completely different foods than you’re used to, especially if your current diet is heavy on grains and legumes. There are plenty of paleo critics who are concerned that this diet skimps on calcium and fiber, but science says it can be healthy, especially for people living with metabolic diseases like diabetes and obesity.

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Foods to Eat

Vegetables Lean meats (grass-fed animals or wild game are encouraged) Fish, primarily those rich in omega-3 fatty acids, such as salmon, mackerel, and albacore tuna Fruit Nuts and seeds Oil from fruits and nuts, such as olive, coconut, and walnut oil Raw honey in small amounts

Foods to Avoid

Grains, such as wheat, oats, and barley Legumes, such as beans, lentils, peanuts, and peas Dairy and dairy products Sugar and most added sweeteners Potatoes Highly processed or refined food or ingredients

What Studies Say

Research shows that paleo diets can improve blood-sugar control and cardiovascular risk factors more effectively than low-fat diets rich in whole grains. It’s also promising for overall gut health, weight management, metabolic syndrome, type 2 diabetes, and general heart health. The paleo plan is popular among people with IBD, but it’s not really known if it’s more beneficial than other diets for gut health.

Effort Level

Vegetables Lean meats (grass-fed animals or wild game are encouraged) Fish, primarily those rich in omega-3 fatty acids, such as salmon, mackerel, and albacore tuna Fruit Nuts and seeds Oil from fruits and nuts, such as olive, coconut, and walnut oil Raw honey in small amounts

Videos about Paleolithic (Paleo) diet

Books about Paleolithic (Paleo) diet

book

Nom Nom Paleo: Food for Humans (Volume 1)

Crackling with humor and bursting with flavor, this James Beard Award nominated New York Times bestseller from the creators of the critically acclaimed Nom Nom Paleo website offers a fun, fresh approach to cooking with whole, unprocessed ingredients free of grains, legumes, and added sugar. Authors Michelle Tam and Henry Fong have cooked up a visual feast, with more than 100 fool-proof Paleo and gluten-free recipes, and over 900 step-by-step photographs and cartoons. There's something for everyone here, whether you're a busy mom, a triathlete in training, or a lifelong foodie who's curious about the "caveman" approach to eating. The heart of this critically acclaimed cookbook is Michelle's recipes, which The Kitchn has heralded as "often Asian-influenced, often California-inspired, and always popping with flavor." Building blocks such as Paleo Sriracha, Magic Mushroom Powder, and Paleo Mayonnaise lay the flavor foundation for many of the dishes in the rest of the book, including Walnut Prawns, Eggplant "Ricotta" Stacks, and Devils on Horseback. You'll find everything from down-home comforts like Yankee Pot Roast and Chicken Nuggets to the exotic flavors of Siu Yoke (Crispy Roast Pork Belly) and Mulligatawny Soup. These pages contain everything you need to maximize flavors and save time in the kitchen--all while transitioning to a real-food Paleo lifestyle. Paleo has more to offer than just optimal health. Nom Nom Paleo delivers innovative recipes with a big scoop of personality on the side, and will make you excited to play in the kitchen again. Besides, there are butt jokes in this book.

book

Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great (1)

Having battled an autoimmune disease the modern-medicine way for many years, Danielle Walker took matters into her own hands and set out to regain her health through the medicine of food. After four years of turning her kitchen into a laboratory for revamping her culinary point of view, Danielle mastered the art of grain-free, dairy-free and gluten-free cooking--and improved her well-being, eliminating all her ailments. A self-trained chef, Danielle is the new face of grain-free and gluten-free cooking, tempting foodies of all stripes with her innovative, accessible recipes for delicious, vibrant Paleo food. Paying homage to the dishes she loved from her pre-Paleo life, she has ingeniously recreated all of her favorites without grains, gluten or dairy in her first-ever cookbook. Coupling her delightful recipes with elegant photography, Danielle takes you on a multicourse Paleo and gluten-free culinary journey from appetizers to dessert. Because Danielle knows that she's not the only one with a finicky toddler at the dinner table, she has included a special children's section with amusing dishes that will bring joy to any child and also pass any mom's test for wholesome ingredients. Omitting grains, gluten, dairy, and refined sugar doesn't correlate with omitting taste in these recipes. Easy-to-follow instructions are complemented by mouthwatering photos that seem to burst off the page with flavor. Danielle's recipes are sure to leave you feeling satisfied and exhilarated, rather than deprived.

book

The New Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health and Boundless Energy

Mark Sisson’s 2009 release of The Primal Blueprint was the catalyst for the primal/paleo/ancestral health movement to gain mainstream awareness and acceptance. Both the hardcover and paperback editions enjoyed a seven-year run at the top of the primal/paleo charts and selling hundreds of thousands of copies. Sisson, publisher of the acclaimed MarksDailyApple.com, the acclaimed and most-visited primal/paleo blog, has spent the past six years diligently researching and evaluating recent the most up-to-date science and reflecting on thousands of users’ experiences going primal. The second edition of The New Primal Blueprint offers a comprehensively revised, expanded, and updated message from the original runaway bestseller. The New Primal Blueprint serves as the ultimate road map for anyone wishing to make the shift from flawed conventional wisdom about diet and exercise to a healthy, happy empowering lifestyle patterned after the evolutionary-tested behaviors of our hunter-gatherer ancestors. The book details the ten immutable Primal Blueprint lifestyle laws that enable empower you to reprogram your genes to direct in the direction of weight loss, health, and longevity. The Primal Blueprint laws are validated by two million years of human evolution as well as an ever-expanding body of contemporary scientific research. Sisson’s philosophy was originally met with skepticism as he aggressively challenged numerous mainstream health tenets. Eight years later, mainstream medical and health science are validating the Primal Blueprint tenets assertions that a high-carb, grain-based diet will make you fat, tired, and sick; that a consistent routine of medium-to-difficult cardiovascular workouts can actually compromise your health and longevity and increase risk of heart disease; and that consuming (whole food sources of) fat and cholesterol does not lead to heart disease as we have been led to believe, but rather offers many health benefits. The New Primal Blueprint comes alive with a vibrant full-color presentation packed with photos, graphics, and cartoons to make for a fun, easy, and memorable read. Join hundreds of thousands of primal enthusiasts and embrace a new way of life where you take responsibility for your health, fitness, and happiness. Reject once and for all the flawed conventional wisdom that has left modern citizens struggling with fatigue, excess body fat, and elevated disease risk factors as a consequence of grain-based eating habits, exhausting exercise routines, sedentary lifestyle patterns, and high-stress existences that misdirect our genes and promote illness instead of wellness and longevity. Here is a quick overview of the ten Primal Blueprint laws that will help you quickly and effortlessly reprogram your genes in the direction of health, happiness, and longevity: Law #1 - Eat Plants and Animals: Enjoy the nutritious, satisfying foods that fueled two million years of human evolution. Law #2 - Avoid Poisonous Things: Avoid toxic modern foods (primarily refined vegetable oils, sugars, and grains) that make us fat, sick, and malnourished. Law #3 - Move Frequently: Enhance fat metabolism, improve cognitive function, and avoid the stress of chronic cardio by keeping active with aerobic workouts at a comfortable heart rate, increased everyday movement, and complementary flexibility/mobility activities throughout your day. Law #4 - Lift Heavy Things: Brief, intense sessions of functional, full-body resistance exercises supports muscle development, increases bone density, and prevents injury. Law #5 - Sprint Once in a While: Occasional all-out sprints turbo-charge fat reduction and deliver a boost of anti-aging hormones.
 Law #6 - Get Plenty of Sleep: Align your sleep with your circadian rhythm by minimizing artificial light and digital stimulation after dark, and creating a calm, quiet, dark sleeping sanctuary. Optimal sleep promotes healthy immune, brain, and endocrine function. Law #7 - Play: Balance the stress of modern life with some unstructured, physical fun! Both brief breaks and grand outings are essential to nurture a cognitively fluid mind and a free spirit. Law #8 - Get Plenty of Sunlight: Expose large skin surface areas frequently to optimize vitamin D production (increases energy, prevents cancer). Maintain a slight tan, but never burn. Diet alone doesn’t cut it. Law #9 - Avoid Stupid Mistakes: Learn to be mindful and vigilant against dangers, both extreme and routine. Cultivate risk management skills to stay safe and sensible and eliminate “avoidable suffering.”
 Law #10 - Use Your Brain: Engage in creative and stimulating activities away from your core daily responsibilities. This will keep you refreshed, energized, creative, and productive in everything you do. (Mark Sisson)

Podcasts about Paleolithic (Paleo) diet

podcast

Clean Eating for Women with Carrie Forrest: Paleo & Whole30 Meal Prepping with Erica Winn of Real Simple Good

Erica Winn of Real Simple Good a wonderful website for inspired paleo cooking and living is here today. Erica offers all kinds of healthy tips and tricks for cooking and eating including paleo and whole30 meal prepping.In this episode of the Clean Eating for Women podcast, we talk about: Erica’s health story and starting Real Simple Good Eating paleo and cooking at home with real ingredients Meal prepping to make healthy eating easier Some highlights of this episode on paleo & whole30 meal prepping with erica winn of real simple good: Erica and her husband started Real Simple Good a couple of years ago. It stemmed from making lifestyle changes and Erica having MS. It was time to take her health story into her own hands. She began researching diets and lifestyles that reduce inflammation. Which led her to the paleo lifestyle. [02:25] Erica's recipes are mostly paleo. She doesn't use any processed foods. They don't use grains, gluten, dairy, or soy. They also leave out the legumes and refined sugar. This is the template that all of the recipes stem from. They may have an occasional white rice or pastured cheese. [09:29] Erica and Justin wanted to live on their own terms. They decided to make paleo cooking and living a lifestyle. They also decided to make the blog a full-time job. [13:02] Before they quit their accountant jobs they were really stressed for time, so they started meal planning out of a necessity. There is no way to get through a busy work week without doing some sort of meal prep over the weekend. [14:06] Erica and Justin sell meal plans to help people who aren't sure what recipes to make and what to shop for. These are for people who really like to cook and just need a little extra help. They also offer simple recipes with minimal ingredients for people who don't like to cook but need help with eating healthier. [17:50] They currently offer seasonal meal plans that are bundled together. There is 13 weeks in each bundle. They are also doing challenges like the whole 30 challenge. People sign up for the challenge on their website. Then everything was delivered through email which included helpful tips and meal plans. They also posted on their Facebook group. They were also available to answer questions. [22:23] A whole30 diet is like a Paleo diet but more strict. There's no Paleo baking and no sugars and alcohol of any kind. [25:11] One of Erica's favorite recipes and also one of their most popular recipes is the crock pot chicken enchiladas. Another popular recipe is their creamy spaghetti squash casserole. [27:35] An instapot is like a pressure cooker with pre programmed functions. The pressure cooker cooks faster and the instapot has more functions. You can brown ground beef and then cook it and make a one pot meal. [31:58]

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