Nutrient-rich or nutrient-dense foods are low in sugar, sodium, starches,…. Eating fewer calories typically results in weight loss. If you add exercise, you may not need to lower your…. Visit The Symptom Checker. Read More. Nutrition: Tips for Improving Your Health. Low-purine Diet. Low-Calorie Diets. Talk to your doctor before starting any new diet. Path to Improved Health The paleo diet focuses on increased protein and fiber intakes and lower carbohydrate intakes.
Foods to Eat meat fish and seafood eggs nuts and seeds healthy fats and oils vegetables fruits Foods to Avoid dairy grains legumes potatoes sugar salt high-fructose corn syrups trans fats artificial sweeteners processed foods The paleo diet can help you feel fuller and lose weight. Things to Consider Dietary Restrictions If you are a vegan or a vegetarian, it is unlikely that you would be able to follow the paleo diet.
Expense Purchasing large quantities of meat and fresh fruits and vegetables can be very expensive. Factor in Exercise To lose weight on any diet, you must factor in how many calories you are eating and using.
Questions to Ask Your Doctor Are there side effects of switching to a paleo diet? Studies have shown that this way of eating may aid weight loss. Heart disease is the leading cause of death worldwide, accounting for nearly one-third of all deaths 6. Promising research shows that the paleo diet may help improve heart health by reducing several risk factors for heart disease. In one study, 20 people with high cholesterol levels who followed the paleo diet for 4 months experienced improved HDL good cholesterol and reduced triglyceride levels, as well as lower total and LDL bad cholesterol 7.
Another study in 34 people observed similar findings, noting that following the paleo diet for just 2 weeks reduced blood pressure, total cholesterol levels, and triglycerides — all of which are risk factors for heart disease 8. Some research suggests that the paleo diet may help reduce blood sugar levels and improve insulin sensitivity in people with type 2 diabetes.
Insulin is a hormone that regulates blood sugar levels. Similarly, a small study in 13 people with type 2 diabetes noted that the diet was more effective at lowering levels of hemoglobin A1C, a marker of long-term blood sugar control, than a traditional diabetes diet Research shows that the paleo diet could help improve heart health and enhance blood sugar control.
While the paleo diet offers several potential health benefits, a few drawbacks need to be considered as well. First, it eliminates several food groups that are highly nutritious and can generally be enjoyed as part of a healthy diet. For example, legumes are rich in fiber, protein, and a wealth of micronutrients, such as iron, zinc, and copper Meanwhile, studies show that whole grains may be linked to a lower risk of type 2 diabetes, heart disease, and certain types of cancer Given that the paleo diet deems many food groups off-limits, those with dietary restrictions, including vegans and vegetarians , may find following it difficult.
Plus, it may be more expensive than other eating patterns, as it requires a lot of fresh produce, meat, fish, and poultry — all of which can be pricey.
The paleo diet restricts several healthy food groups and can be expensive. Those with dietary restrictions may also find it challenging to follow. The paleo diet encourages a variety of minimally processed foods like meat, poultry, seafood, fruits, and vegetables. Whole foods like fruits, vegetables, meat, fish, and poultry are encouraged on the paleo diet.
On the other hand, processed foods, legumes, grains, dairy, and added sugars should be limited. The sample menu above provides some ideas for meals that can be included as part of the paleo diet. Some research has found that this way of eating may help increase weight loss , promote heart health, and support better blood sugar control. Protein is the most important nutrient for weight loss. It can increase your metabolism, reduce your appetite and control several hormones that regulate your weight 7 , 8 , 9.
Paleo diets encourage eating protein-rich foods like lean meats, fish and eggs. Reducing your carb intake is one of the best ways to lose weight. Over 23 studies show that a low-carb diet is more effective than traditional, low-fat diets for weight loss 10 , 11 , Paleo diets reduce your carb intake by eliminating common sources of carbs like bread, rice and potatoes.
To lose weight, you generally need to reduce your calorie intake. If you struggle with hunger, then a paleo diet could be great for you, as it is incredibly filling. In fact, studies have found that the paleo diet is more filling than other popular diets like the Mediterranean and diabetes diets 13 , Furthermore, studies have shown that a paleo diet could help you produce more hormones that keep you full after a meal, such as GLP-1, PYY and GIP, compared to diets based on traditional guidelines It encourages eating highly processed foods, which are packed with calories, low in nutrients and may increase your risk of many diseases In fact, many studies have found that the increase in consumption of highly processed foods mirrors the rise in obesity 17 , The paleo diet restricts highly processed foods, as they were not available during the Paleolithic time period.
Instead, it encourages eating lean sources of protein, fresh fruits and vegetables and healthy fats, which are lower in calories and rich in nutrients. Like highly processed foods, eating too much added sugar can be detrimental to your weight loss efforts and health in general.
It adds calories to foods and is low in nutrients. Not to mention, high intakes of added sugar may increase your risk of heart disease and diabetes 19 , The paleo diet eliminates added sugar altogether and instead promotes natural sources of sugar from fresh fruits and vegetables.
Although fruits and vegetables have natural sugars, they also provide many essential nutrients like vitamins, fiber and water, all of which are beneficial for health. Plenty of evidence suggests that a paleo diet is effective for weight loss 2 , 3 , 21 , 22 , During the study, they lost an average of 5.
Interestingly, some studies comparing the paleo diet and traditional low-fat diets have found that the paleo diet is more effective for weight loss, even with similar calorie intakes. In one study, 70 obese women aged 60 and over followed either a paleo diet or a low-fat, high-fiber diet for 24 months. Women on the paleo diet lost 2.
By the two-year mark, both groups had regained some weight, but the paleo group had still lost 1. Another study observed 13 individuals with type 2 diabetes who followed a paleo diet and then a diabetes diet low-fat and moderate-to-higher carb over two consecutive three-month periods. On average, those on the paleo diet lost 6. Unfortunately, most research on the paleo diet is fairly new. Thus, there are very few published studies on its long-term effects.
While studies suggest that the paleo diet is superior, comparing it to more diets would strengthen this argument. In addition to its effects on weight loss, the paleo diet has been linked to many other health benefits. Belly fat is extremely unhealthy and increases the risk of diabetes, heart disease and many other health conditions
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