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paleo diet

The Beginner’s Guide To The Paleo Diet

Are you tired and frustrated from counting calories as you try to build muscle and lose fat? Then the paleo diet is something that you can consider as an option.

Basically, a paleo diet as the name suggests means that you will only eat those things that a caveman would.

So, something like meat, fruits, vegetables, nuts, and seeds are allowed while avoiding foods like grains, pasta, and candy.

By following such a paleo diet, you tend to load up on lean meats, fruits, vegetables, nuts, and seeds.

And the best part is that it will help you lose fat and build muscle without the need to count calories and track your macros.

What is the paleo diet?

The paleo diet, like the name suggests, is a diet that a caveman would supposedly follow.

This means the diet would include foods like fruits, vegetables, meats, nuts, and seeds. Basically, foods that could be found by hunting and gathering.

This eliminates foods such as grains, sugars, dairy, salt, and processed foods.

The paleo diet tends to avoid such foods as a source of carbohydrates based on the concept that carbohydrates from these sources are not good for the body.

It uses scientific studies that suggest that a lot of humans may be gluten intolerant and this gluten may damage their body. Grains also contain lectin that is supposedly a toxin produced by the grains to avoid their consumption. And this lectin tends to damage the human gut upon consumption.

The paleo diet also avoids sugar except the natural sugar from foods like fruits.

A side benefit of avoiding sugar and processed foods is that it also improves the overall health of the body while preventing diseases like heart disease and cancer.

How does the paleo diet work?

The basis of the paleo diet is that out ancestors were hunter-gatherers who add foods such as meats, fish, vegetables, fruits, nuts, and seeds.

However, while we are still genetically close to our ancestors, we shifted to consuming a lot of other foods such as grains, beans, dairy, and processed foods.

This was caused majorly due to humans moving towards farming and the agricultural revolution that increased the amount of grains that we consumed.

However, our bodies are still not adapted to such a diet.

This is the reason why our ancestors were muscular, agile, and athletic, while today’s humans are overweight, stressed, and suffering from a variety of diseases.

The paleo diet is an attempt to go back to the way our ancestors used to eat so that we can reverse these problems and become healthier and more active again.

What foods can we eat with the paleo diet?

So, you have to avoid foods like grains, dairy, sugar, and processed foods.

The foods that you can eat are:

  • Meat from animals that are grass-fed.
  • Meat from birds like chicken, turkey, duck, etc.
  • Wild-fish such as salmon, mackerel, etc.
  • Any kind of fruit that you like.
  • Any kind of vegetable that you like.
  • Eggs
  • Oil such as olive oil, coconut oil, etc.
  • Nuts such as almonds, cashews, etc.
  • Tubers such as sweet potatoes, yam, etc.

Will the paleo diet make me fat?

The science behind weight gain or weight loss is the number of calories that you tend to consume.

If you consume more calories than what your body burns, then you will gain fat. If you consume fewer calories than what your body burns, then you will lose fat.

The advantage of the paleo diet is that it emphasizes on eating fruits, vegetables, and lean meats. This is a good way to make sure that you are not overeating your calories.

The reason for this is that such foods are low in calories while they tend to keep you full and satiated for a longer period of time. So, a plate full of vegetables and a portion of meat will keep you satisfied and full but it will contain a relatively lower number of calories than if you would eat bread, pasta, or some processed foods like chips and fries.

So, no the paleo diet will not make you fat as long as you stick to the foods mentioned in the diet and don’t incredibly overeat though I’m not sure if you can overeat your meat and vegetables.

How much of the macro nutrients should I eat?

With the paleo diet, you can keep things simple.

If you do not wish to track your macros and calories, all you need to do is to include a nice portion of vegetables and meat with each of your meals.

If you feel that you are not getting sufficient calories from these meals, then you can add a few snacks that could include some nuts, oil, almond butter, etc.

If you want to lose some fat don’t seem to be doing so, you can check on your nuts and fruits intake to see if you are over consuming the calories from them.

What are the cons of the paleo diet?

Paleo diet can get expensive

The paleo diet focusses on eating organic fruits and vegetables, grass-fed beef, free-range chicken, and eggs, etc. This can get quite expensive when compared to the regular foods that you may buy at a store.

One way to lower your costs is to shop at farmer’s markets where they sell all such organic foods at a relatively lower price.

It’s also beneficial in the long run as the money that you spend on food will save you expenses in medical bills as you follow such a healthy diet.

Paleo diet might not always be feasible

In today’s world, foods such as grains and dairy are to be found everywhere. It is quite difficult to get paleo specific foods, especially at restaurants.

So, the paleo diet might not be feasible for everyone.

Following such a diet requires careful planning and preparation when it comes to meal preparation.

Paleo diet without calorie counting might cause weight gain in some people

Now, with paleo, you will consume a high amount of fruits, vegetables, and lean meats. So, it is quite difficult for most people to gain weight when following such a diet.

However, some people might tend to overconsume calories especially from sources such as fruits and nuts that could get a bit high in calories.

So, it would be essential to track your calories if you are someone who falls within this category.

Where can I learn more about the paleo diet?

Here are a few websites that go into more detail about the paleo diet:



Here are some books that will help you learn more about the paleo diet:




I hope this post has helped you know more about the paleo diet and how it can help you lose weight and build muscle without counting calories.

If you have any questions about the paleo diet, please let us know in the comments below.

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