Paleo Diet: What Is It and What Are Its Benefits?

Although it has gained popularity for weight loss, the long-term benefits of the paleo diet go far beyond that.

The paleo diet, like the 3R Protocol, removes hard-to-digest foods and prioritizes those that are more natural and minimally processed. It promotes healthy eating similar to what humans would have had access to during the Paleolithic era.

Have you ever considered how different our diet is today compared to that of our caveman ancestors? In this article, we’ll explain how to eat like they did in the past to reduce inflammation and adopt a healthier lifestyle.

What Is the Paleo Diet?‍

The paleo diet is an eating plan based on the foods that humans could have eaten during the Paleolithic era—those obtained through hunting and gathering.

Back then, there were no processed foods with added sugars, no whole grains, no refined sugars or artificial sweeteners. Our ancestors were hunter-gatherers.

Other names for the paleo diet include: Paleolithic diet, Stone Age diet, hunter-gatherer diet, and caveman diet.

What Can You Eat on the Paleo Diet?

Allowed foods:

1. Animal protein‍

Easily digestible options such as lean meats—especially grass-fed or wild game—and fatty fish rich in omega-3s like salmon, mackerel, and albacore tuna.

2. Eggs‍

Another source of protein. Evaluate your individual tolerance and limit consumption to 2 times per week.

3. Vegetables‍

High in vitamins, minerals, and fiber. They should make up half your plate. Choose based on your tolerance and preferences.

4. Carbohydrates‍

From vegetables, plantains, or tubers. Provide energy and fiber. Can make up a quarter of your plate.

5. Oils‍

For dressings: olive oil, avocado oil, or nut oils. For cooking: coconut oil or animal fats. Always based on your personal tolerance.

6. Fruits‍

Best consumed whole and on an empty stomach. Portion control is important.

7. Nuts and seeds‍

Great snack options: walnuts, almonds, cashews (avoid peanuts, which are legumes), or chia seeds. Can also be used as flours and oils. Soaking nuts may improve tolerance.

Foods to Avoid:

1. Grains and their derivatives‍

Contain gluten, a protein that can be hard to digest (Alessio Fasano, 2020).

2. Dairy products‍

Besides lactose, many dairy products contain casein, another hard-to-digest protein (Alessio Fasano, 2020).

3. Sugar‍

Empty calories with no nutritional value. Spikes insulin and inflammation. Also feeds harmful gut microbes.

4. Soy and other legumes‍

Often genetically modified and contain lectins, which may be difficult to digest.

5. Ultra-processed foods‍

These modern solutions are usually full of harmful ingredients that promote gut inflammation and dysbiosis.

Pros and Cons of the Paleo Diet‍

At NutriWhite, we believe in personalized care. That’s why any diet should be followed with professional support. Still, here are some general pros and cons of the paleo diet:

Pros:

• Heals the digestive tract: Helps reduce gastrointestinal inflammation, relieve digestive symptoms, and regulate bowel movements.
• Supports gut health: By removing hard-to-digest foods (ultra-processed items, grains, dairy, sugar), the diet helps regulate the 70% of your immune system found in your gut and prevent or manage autoimmune or inflammatory diseases (Alessio Fasano, 2020).
• Supports weight loss: Calorie intake decreases by removing inflammatory foods, lowering insulin spikes and improving fat metabolism.

Cons:‍

Without proper guidance, you might:

• Feel like you're restricting too many nutrients—or overconsume certain foods
• Fall into a repetitive routine
• Include foods that are still inflammatory for you personally

Frequently Asked Questions About the Paleo Diet

Can you follow the paleo diet during pregnancy?‍

Yes! It can be personalized for pregnancy and offers benefits like reduced inflammation and support for your baby’s health. If you're worried about calcium, you can get it from other friendly foods such as:

• Leafy greens
• Broccoli
• Legumes
• Small oily fish
• Bone broth

Does the paleo diet have side effects?‍

As long as it’s personalized to your lifestyle, condition, and preferences, there should be no side effects. Book a consultation with our online nutritionist team to follow the diet safely and enjoy its benefits.

How many kilos can you lose on the paleo diet?‍

That depends on factors like:

• Your height
• Your current and goal weight
• Your activity level
• Your health status
• The amount of friendly carbs and fats you include

Recommendations‍

It’s important to personalize the paleo diet with experts in Immunonutrition. At NutriWhite, we help you with these three key tips to make the most of the diet and achieve long-term results:

1. Rotate your foods‍

Even if they’re paleo-friendly, variety prevents food sensitivities. Especially with eggs and nuts, allow at least 4 days between servings.

2. Get organized‍

Create a shopping list focused on allowed paleo foods and choose one or two days a week to prep your meals. Store them with ice packs or freeze them to simplify your week.

3. Apply the 3R Protocol‍

Remove the same harmful foods as the paleo diet—grains, dairy, sugar, soy, and ultra-processed items. Replenish with paleo-friendly foods based on your tolerance, and Recover your health.

We invite you to personalize your Paleo 3R Immunonutrition Protocol through an online consultation with our NutriWhite Ambassadors.

References:

• Dieta paleo: ¿qué es y por qué es tan popular? https://www.mayoclinic.org/es/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182 
• Dixon KA, Michelsen MK, Carpenter CL. Modern Diets and the Health of Our Planet: An Investigation into the Environmental Impacts of Food Choices. Nutrients. 2023 Jan 30;15(3):692. doi: 10.3390/nu15030692. PMID: 36771398; PMCID: PMC9919910.
• Singh A, Singh D. The Paleolithic Diet. Cureus. 2023 Jan 25;15(1):e34214. doi: 10.7759/cureus.34214. PMID: 36843707; PMCID: PMC9957574. 
• All disease begins in the (leaky) gut: role of zonulin-mediated gut permeability in the pathogenesis of some chronic inflammatory diseases [version 1; peer review: 3 approved] Alessio Fasano, 2020