The Paleo diet refers to the types of foods that our ancient ancestors would have consumed over 10,000 years ago. This diet includes foods that were obtained through hunting or gathering, like fruits, vegetables, nuts, fish, and meats. To stay healthy and fit, it’s recommended to follow the basic guidelines of the Paleo diet.
The health and longevity of ancient people were largely due to their natural diet, which supported their immune systems and kept them disease-free. Modern medical research has shown the benefits of these diets in maintaining overall fitness and strength.
Nowadays, our diet and farming practices have significantly changed, negatively impacting global health. Modern cultivation methods used for grains, legumes, and dairy products contribute to various health issues.
One of the primary reasons for current health problems is the drastic shift in our diets compared to what our ancestors ate. This change has led to chronic health issues like heart disease, obesity, diabetes, and hypertension. Adopting a Paleo diet can help alleviate such conditions naturally.
The Paleo diet, also known as the Stone Age, Caveman, Paleolithic, or Hunter-gatherer diet, consists of foods that ancient humans sourced directly from nature.
### List of Foods to Eat
– **Nuts, Fresh Vegetables, Fresh Fruits, Seeds**
– **Natural Oils**: Avocado, walnut, coconut, macadamia, flaxseed
– **Grass-fed Meats, Eggs, Fish, Seafood**
### List of Foods to Avoid
– **Potatoes, Cereal Grains, Overly Salty Foods, Dairy, Legumes, Peanuts**
– **Candy, Junk and Processed Foods, Refined Sugar, Refined Vegetable Oils**
### Detailed Paleo Diet List
**Vegetables**: Parsley, cabbage, cauliflower, asparagus, celery, spinach, avocado, carrots, green onions, peppers, eggplant, zucchini, Brussels sprouts, artichoke hearts, all types of peppers.
**Fruits**: Grapes, apples, mango, plums, papaya, avocado, lychee, banana, figs, lemon, oranges, watermelon, strawberries, lime, cantaloupe, raspberries, peaches, blackberries, pineapple guava, tangerine.
**Nuts and Seeds**: Pecans, walnuts, pine nuts, cashews, almonds, sunflower seeds, chia seeds, pine nuts, pumpkin seeds, macadamia nuts, sesame seeds, hazelnuts.
**Starchy Vegetables**: Beets, yam, sweet potatoes, acorn squash, butternut squash.
**Meats**: Clams, bison, buffalo, venison steaks, New York steak, salmon, shrimp, lamb rack, lobster, chicken leg, pork, chicken breast, chicken wings, chicken thigh, veal, pork chops, pork tenderloin, steak, bacon, turkey, poultry, bison sirloin, bison jerky, bison ribeye, bison steaks, goat, lamb chops, rabbit, emu, elk, kangaroo, goose, beef jerky, reindeer, turtle, quail, lean veal, rattlesnake, chuck steak, pheasant, eggs of duck, goose, and chicken.
**Seafood**: Shrimp, oysters, crayfish, scallops, crawfish, lobster, crab, clams.
**Fish**: Salmon, tuna, trout, walleye, sardines, tilapia, mackerel, swordfish, halibut, sunfish, bass, shark, red snapper.
**Fats and Oils**: Ghee, coconut butter, avocado oil, olive oil, grass-fed butter, macadamia oil, coconut oil.
**Other Paleo Diet Foods**: Maca, apple cider vinegar, tahini, cardamom, cinnamon, spirulina, tahini, coconut aminos.
### Avoid:
**Grains**: Toast, bread, oatmeal, crackers, cereals, Triscuits, sandwiches, English muffins, Wheat Thins, cream of wheat, beer, corn, corn syrup, pancakes, wheat, pasta, fettuccine, lasagne, hash browns, high fructose corn syrup.
**Fruit Juices**: Mango juice, chinola juice, apple juice, grape juice, starfruit juice, strawberry juice, orange juice.
**Artificial Sweeteners**: Aspartame, Acesulfame potassium, Mannitol, Saccharin, Maltitol, Sorbitol, Cyclamate, Erythritol, Steviol glycoside, Glycyrrhizin, Glycerol, Sucralose, Tagatose, Isomalt, Xylitol, Lactitol.
**Dairy**: 2% milk, skim milk, cottage cheese, cheese, dairy spreads, butter (excluding grass-fed butter), whole milk, non-fat dairy creamer, ice milk, ice cream, yogurt, powdered milk, pudding, cream cheese, low-fat milk, frozen yogurt.
**Legumes**: Peas, beans, lentils, peanuts, miso, peanut butter, mesquite, lupins, tofu, soybeans, and derivatives.
**Salty Foods**: Ketchup, French fries.
**Fatty Meats**: Hot dogs, spam, low-quality meats.
**Starchy Vegetables**: Batata, potatoes, yam, acorn squash, butternut squash, beets, yucca.
**Snacks**: Pastries, cookies, chips, pretzels, Sun Chips, Triscuits, Wheat Thins.
**Sweets**: Skittles, Payday, Milky Way, 100 Grand, M&Ms, Reese’s, candy bars, Red Vines, Hershey’s, Twizzlers, Snickers, Mounds, Almond Joy, Twix, Nestle Crunch, Reese’s Pieces.
**Alcohol**: Rum, vodka, beer, tequila, whiskey, mixers.
**Energy Drinks**: Rockstar, Monster, Vault, Mountain Dew MDX, 5 Hour Energy, XS Energy drinks, Starbucks Refreshers, Red Bull.
### Paleo Diet Benefits for Health
**Improves Your Brain**: Rich in healthy fats and protein, particularly from omega-3 fats found in fish like salmon and pasture-raised eggs and meats.
**Enhances Gut Health**: Reduces inflammation in the gut, helping prevent stress, skin issues, mood swings, autoimmune diseases, and weak immunity.
**Increases Body Muscle**: High in protein, promoting muscle growth and increased metabolic rate, leading to better energy and reduced body fat.
**Boosts Cells**: Balances saturated and unsaturated fats, enhancing overall cell health.
**Natural Source of Vitamins and Minerals**: Provides essential nutrients from various vegetables and fruits.
**Improves Digestion**: Helps those with digestive issues by offering easily digestible foods.
**Increases Metabolism**: Foods with a low glycemic index in the Paleo diet boost metabolic rate.
**Prevents Allergy and Inflammations**: Avoids inflammatory foods and includes anti-inflammatory nutrients, preventing diseases like heart problems.
Following the Paleo diet can significantly enhance your overall health and fitness by incorporating natural and nutrient-rich foods into your daily meals.