The Caveman Diet: A Guide to Paleo Dieting

What is the Paleo Diet?

The Paleo Diet, also known as the caveman diet was created on the basis that humans should go back to a natural and unprocessed way of eating, much like our ancient predecessors.

It sounds like another fad diet but as you learn about it you'll realize it makes a lot of sense. The diet tries to keep us away from these chemically processed foods, sugar, and other foods are known for inducing obesity as well as a whole but of auto-immune disorders and cardiovascular disease.

There's a good amount of wiggle room in the diet which I like too. For instance, there isn't the pressure that if you don't follow it EXACTLY then you won't see results. The truth is that some paleo eaters follow their preferences. For example, some will follow low-carb versions while others may have a protein packed paleo diet.

Recently there have been a ton of evidence which shows that people who follow a paleo way of eating are reducing their risk of disease as well as improving their energy, body composition, and general health.

What NOT to eat

No Sugar- Sugar is known for giving you that quick energy and then the inevitable crash. It is completely unnatural unless you get it from a fruit. Unfortunately, this sweet tasting devil causes all types of problems within our bodies

No Grains- Yes, that's right. Grains were never part of our ancestor's diet. They focused more on agriculture and hunting. Carbs from grains turn into glucose(type of sugar) which gives you some energy. However, the energy that isn't used is stored as fat.

No processed foods- How do you know if something is processed? Usually if it comes in a box, it's processed. Also, be careful because some meats are also processed as well.

Dairy- Dary intake is limited in the paleo diet.

Paleo Diet food guide

Vegetables: You can eat as much as you want but don't fry these. Cooking options include boiled or steamed. (No potatoes, corn, or beans)

Fish: this includes any wild fish

Meat: Any kind of meat you want! Make sure you are not getting any grain fed meat. Try to get grass fed meat for the most benefits to your body.

Fruits: be careful with fruits because some are high in sugar and CAN actually make you gain weight

Nuts: these are a great snack choice instead of chips and cookies. They provide a good amount of energy

Eggs: eggs are packed with protein and are a great breakfast option. Of course, try to limit the yolk part of the egg because it is linked with high cholesterol.

Healthy Fat: flax seeds, olive oil, coconut oil, almond oil

Sample Paleo Diet

This is just an example and all you have to do it get a good idea of what we're trying to accomplish here. We are trying to limit grains altogether as well as jam-pack it with some nice proteins and vegetables. Fruits are the next important item on our list with healthy fats to top it off. If you follow a diet similar to this the results will be inevitable.

MONDAY
Breakfast: Sunny-side up eggs w/ banana
Lunch: Tuna Salad wrap (not bread, with lettuce)
Dinner: Grilled chicken with asparagus/broccoli
Snack: Beef jerky

TUESDAY
Breakfast: Create your own cereal! A bowl of berries with some cocunut or almond milk
Lunch: Any kind of salad with some protein meat, Caesar salad with grilled chicken
Dinner: Chicken cutlet with sweet potato fries
Snack: almonds and a hard boiled egg

WEDNESDAY
Breakfast: Egg whites with bacon
Lunch: Chicken soup with vegetables
Dinner: Steak with any type of vegetables
Snack: Banana and an apple

THURSDAY
Breakfast: An omelet. You can include tomatoes, peppers, onions, bacon, turkey sausage, broccoli, whatever!
Lunch: Cold cuts over a salad with vinegar and olive oil
Dinner: Meat and Veggie stir fry
Snack: Can of tuna

FRIDAY
Breakfast: A fruit/vegetable smoothie. Be creative and try some new recipes!
Lunch: A salad or a soup
Dinner: Any protein with any vegetable
Snack: Nuts, an orange, an apple

The basic template for the day:
Breakfast: Could have any meat with some eggs
Lunch: A soup, salad, any vegetables, lean meat
Dinner: A protein with heavy assortment of vegetables
Snack: Any of the healthy snacks discussed, nuts, fruits, tuna, etc

Once you have the basic template down, the search begins. Start looking up some good recipes packed with vegetables and start planning your diet before you start it.

Frequently Asked Questions

Do I have to count calories?

The beauty of it is that you don't even have to count calories. The reason is that you're eating whole and natural foods, most of which aren't even high in calories. A couple of servings of broccoli is only 150-200 calories at most compared to 1 serving of pasta or rice that equates to more than that.

Do I have to eat every three hours?

Eat when your hungry, period. Why are you going to force yourself to eat every two hours or three hours if you might not be hungry. In today's busy society its really hard to stay on a schedule like that. If you fill your body with HEALTHY calories then you'll automatically create that calorie deficit that will help you lose weight gradually.

Why are we trying to eat like cavemen?

Yes you would be eating like a caveman, but is that such a bad thing? After watching some documentaries about the food industry it's shocking how some corporations are processing their foods. In this day in age we don't know exactly what's being put into our food. Just looking at a food's ingredients list will leave you confused because of all the terms we just don't understand.

No grains? What's up with that?

The diet recommends a limited amount of carbs. It isn't one of those dangerous low carb diets but its just a natural fact that if you limit the amount of carbs you take in you can essential burn fat much quicker instead of going through your energy stores.

Grains contain anti-nutrients and also leads to carb addiction. Also, eating excess grains leads to cancer, diabetes, and heart disease

Vegetables... every... day... every meal?

I'm sorry to say this but vegetables are so good for us. I know it, you know it. Now, you don't have to eat them at EVERY single meal but the more you eat, the better. They fill you up and keeps your body balanced. Not to mention they're also loaded with essential vitamins, minerals, and nutrients your body loves.