What Is the Paleo Diet? Paleo 101

You or someone you know wants to learn what this whole "Paleo" thing is all about. You've heard about it from friends raving about how they lowered their cholesterol, dropped pant sizes, and stopped taking their diabetes medicine. You've seen it on Facebook, Twitter, and now the media is covering stories about Paleo. Well, this is the post for you. 

This post is intended for the beginner who heard about this "Paleo" diet and wants to know more. When I did a Google search for "what is the paleo diet" I found some great resources, but ones that were either too long or focused too much on the wrong things in order to explain what Paleo is. You'll find many different definitions and viewpoints (both good and bad) about the Paleo diet, but I try to break it down nice and simple here so brand new people can get an understanding for what it's all about. Let's dive in and see what the Paleo Diet is and is not.

HISTORY

The Paleo diet is typically explained as trying to emulate the diet of our paleolithic ancestors. By doing so, we are consuming foods that our body have evolved to accept and avoiding foods that our bodies would reject. I will go into this idea further down below, but for now, this is a basic explanation. Many people familiar with the Paleo Diet would say it was popularized by Dr. Loren Cordain and Robb Wolf, but Walter Voegtlin actually suggested in 1975 that the ideal human diet should emulate that of our ancestors'. Since then, many people have popularized this idea of an ancestral diet or similar diets, such as Mark Sisson, Art Devaney, Weston A. Price Foundation, Kurt Harris, Dallas and Melissa Hartwig, and Mat Lalonde.

MY DEFINTION

Paleo is not hard. There are no magical secrets, but rather, consistency. If you've ever had eggs and bacon for breakfast, you've eaten paleo. If you've ever had a salad and steak for dinner, you've eaten paleo. It's just that most people include grains, extra sugar, and other processed foods. Here is my take on what Paleo is:

"Paleo, or paleolithic nutrition, is an anthropological and scientific template for eating real, whole foods and avoiding inflammatory ones. But like all templates, it should be examined and then tweaked for one's needs." - Chris Plentus, Constantly Varied

 

NomNomPaleo's interpretation of MyPlate

5 Things about Paleo that are TRUE:

1. "Paleo is a recommendation for eating real food" - at it's very base, Paleo is about the QUALITY of food. To find out if food is generally good for you, consider if: it grows and dies; it can be found in nature; it goes bad; it has been around for generations. If you need a factory to make it, it's not food! In general, you'll be eating meat, fish, vegetables, fruit, spices, and nuts/seeds. You might think that this is too limiting, but I bet there are foods that you haven't even tried yet!

2. "Paleo is scientifically founded" - Paleo is not just eating what cavemen ate. In fact, very little food around today is the same as 50,000 years ago. Instead, we need to focus on what is biologically and chemically good for our bodies. Scientifically there are foods that are better for the human body and things that are harmful. Real, naturally occurring food is generally better while processed food is not. This is not just pseudo-science, this is the real deal! Links at the bottom of this post will lead you to more discussion about the scientific evidence.

3. "Paleo avoids grains" - this is where most people get off the boat, especially the conventionally "healthy" crew. In short, grains (wheat, barley, oats, rye, corn, etc) contain a number of things that are scientifically harmful to humans: gluten, lectins, phytates, and anti-nutrients being the most common. These things damage the gut lining, are pro-inflammatory, and can cause diseases that you wouldn't even realize. The argument for grains is that they are "heart healthy" and "whole grains are good for you." There is in fact, no science that back these claims, but more just "whisper down the lane" conventional wisdom that keeps grains around. If you look at the nutrition profiles of vegetables, they are powerhouses of vitamins and nutrients compared to whole grains. For those that are skeptical, I am not going to re-invent the lightbulb, but rather, send you over to Mark Sisson where he takes the most common arguments FOR grains and debunks them with scientific links and literature.

4. "Paleo avoids dairy" - This would be the main issue separating a "Paleo" diet from a "Primal" one. I mentioned a number of people associated with ancestral diets above, and many of them differ on the issue of dairy. At a basic level, adult humans did not evolve to drink another animal's milk. However, some experts agree that if the source is grass-fed and the person is not allergic, some dairy could be fine. While dairy is technically not Paleo, it IS supported by the Weston Price Foundation, Mark Sisson, and other highly regarded experts. They would all agree that grass-fed is absolutely better than conventionally grain-fed dairy.

5. "Paleo has been known to reduce or even cure diseases" - While this is not a medicine per se, it makes sense that feeding your body with natural food will typically have it respond in a favorable manner. For instance, there are plenty accounts of people's diabetes going away (their insulin is managed incredibly well on a paleo diet); fat loss is very common (for many different reasons); and even things that you may not associate with food lessen or even go away: ADHD (gluten free anyone?), Alzheimer's, rheumatoid arthritis, and yes, even acne, as my friend Laura Pappas has discussed. In terms of fat loss, now there is no need to count calories because nature has a funny way of maintaining insulin levels and leptin sensitivity (the "feeling full" hormone). If we eat protein and fat, we feel full longer. You simply can't eat a ton of calories of spinach. Thank you nature!

Pasta? No way. Spaghetti Squash.

Things about Paleo that are FALSE or MISLEADING:

1. "Paleo is the way cavemen ate" - Yes, this is a nice and tidy heuristic for explaining Paleo to grandma, but it is NOT the be all, end all. While we can use this idea as a framework, it should not be the rule of eating. In other words, just because it's paleolithic does not make it "good;" conversely, just because it's neolithic does not make it "bad." Here are two examples: our paleolithic ancestors had honey available to them, but this does not mean we should eat a pound of honey. The reverse is true too. "Cavemen" did not have ghee (clarified butter) but experts would agree that it is a great thing to cook with and consume. Our ancestors also didn't have the internet or cars, but it doesn't mean we shouldn't use them.

2. "Paleo is low carb" - this one is super misleading. When people hear that grains are harmful (not just to celiacs!), they say "where do you get your carbs?" Carbohydrates can come in the form of vegetables and fruits. Yes, your diet will probably be lowER in carbohydrates, but it does not mean you have to live VLC (very low carb) or no carb. In fact, for CrossFitters or people who are involved with glycogen-demanding activities, higher carb is going to be better. These carbs are best served in the form of sweet potatoes, white rice, and squash.

3. "Paleo is high protein" - again, not true. Although you might know a lot of CrossFitters who eat a ton of protein, this is their choice of tweaking the macronutrient profile of their food. Remember, Paleo describes the QUALITY of food, not the QUANTITY. Yes, you can even be vegetarian and paleo, or even vegan and paleo. Personally I don't think these are best choices for health and longevity, but you CAN do it.

4. "Paleo is a diet" - If by "diet" you mean a short term way of losing weight to look good for bikini season, then no, I would not go in with mentality. This is not a cleanse, not a crash diet, not a way to starve yourself. However, if you mean "diet" as in an everyday manner of eating that is sustainable, healthy, and live-able, then yes, it's a diet. There's a difference between regular car maintenance and car wreck repair. Same for eating.

5. "Paleo has a hard and fast set of rules" - This is probably the most frustrating thing when discovering what Paleo is. Yes, there are lists of Paleo and non-Paleo foods out there, but these are meant to guide you and offer you ideas for foods that you may not have thought of. Something to know is that there is NO perfect food out there. (and certainly no "super foods" such as the over-hyped acai berries). So don't even bother with "is this Paleo? is that Paleo?" Use your noggin and do some of your own thinking.  Do what works for you. As I mentioned above, some people can consume a little dairy in the form of butter, cheese, even milk. Is this technically Paleo? NO! But is it going to kill them? Probably not. I eat grass-fed butter and lots of animal fat, so does that make me not Paleo? Some hardliners would say so, but that's ok. When you do your research, you're going to be confused and probably want a black and white answer. Well heads up cowboy (or cowgirl), you're not getting one. Everyone's situations and needs are different, so what works for one person might not work for you. You might agree that raw broccoli is good for you, but for the person with a thyroid problem, it's a very bad thing. Paleo is contextual!

a classic favorite: Mexi Salad

 At one point, I was against using the term "paleo" because too many people think of the caveman reference as the only heuristic. However, I've realized it's too ubiquitous to ignore. The term is unique and draws attention to some guidelines for eating rather than a specific one-size-fits-all diet. It's very easy to catch someone's attention by mentioning Paleo rather than "anti-inflammatory, insulin sensitive diet."So although I've now embraced using "Paleo," there is much latitude and context within that term, especially when it comes to things like dairy, rice, beans, etc.

I'm going to leave you with my definition of Paleo again. It's probably not the best one out there, but I think it works and encompasses the ideas of using science to figure out what is better for our bodies, while allowing individual circumstances to guide our food choices.

"Paleo, or paleolithic nutrition, is an anthropological and scientific template for eating real, whole foods and avoiding inflammatory ones. But like all templates, it should be examined and then tweaked for one's needs." -Chris Plentus, Constantly Varied

Since you're probably reading this as a beginner to Paleo, check out the links below for more information and leave any questions you have in the comments section. 

THE NEXT STEPS (previous blog posts that will help you)

Top 5 Questions (and Reactions) About Paleo

Kitchen Detox

Nutrition, Fitness, and Health: 101
The 80/20 Rule

How to Read Past Fancy Labels 

PALEO BASICS

Paleo Food Shopping List by Robb Wolf

Paleo Diet FAQs from thepaleodiet.com

FITBOMB: What Is the Paleo Diet?

Paleo Quick Start Guide by Robb Wolf

Archevore's 12 Step Program

BOOKS

The Paleo Solution by Robb Wolf

The Primal Blueprint by Mark Sisson

Why We Get Fat by Gary Taubes

COOK BOOKS

Primal Blueprint: Quick and Easy Meals
Make it Paleo 

Paleo Comfort foods 

Well Fed 

Everyday Paleo

Archevore's 12 Step Program: Dr. Kurt Harris' Dietary Recommendations

A metabolically advantageous meal of kale, sweet potato, and steak

I've been following Dr. Harris' blog for some time now, which was originally called PaNu (for Paleolithic Nutrition), but has since changed names to Archevore. Says Harris, "I've taken the greek word Arche, which refers to the underlying or essential, and combined it with the latin -vore to create a word that means "one who eats of the essentials". Archevory refers both to a dietary approach which strives to focus on essentials without superfluity, but also to the yearning to consume or learn about essential principles in general."

Dr. Harris does not believe (nor do I) in paleo reenactment. That is, just because a food is from the paleolithic era does not deem it healthy, and conversely, just because a food is neolithic does not deem it unhealthy. Yes, yes, I know you think that just because a "caveman ate it" it's right for you. Well, not necessarily. Rather, we agree on the fact that one should look at the metabolic advantages/disadvantages and implications for disease instead of the era in which is comes from. An example of this is grass-fed butter. Clearly a neolithic agent, however, a great source of fat. (I probably have Kerry Gold butter five times a week, spread over a delicious sweet potato.)

I wanted to share with you Dr. Harris' 12 steps to getting started on a "clean" diet. This is not a crash diet, it is the way you should be eating to avoid disease. When I hear people going on diets to lose weight, I shake my head at the nonsense they are being told. Did you know there are doctors who are prescribing 1000 calorie diets made up of more processed materials than real food? (look up Medifast diet) I'm not denying that eating 1000 calories a day will allow a person to lose weight, however, I'm strongly against diets that are not sustainable nor healthy for a person. Just because you may lose weight does not put you in a healthier state. Also, paying $300/month for a shake or powdered food diet might work for a few months or even a year, but what happens after that?

These 12 steps are sustainable, allow the freedom to eat without neuroticism (NOT counting calories or macronutrients), and will move you away from a life of disease.

For the full post, check it out at Archevore.

1. Eliminate sugar (including fruit juices and sports drinks that contain HFCS) and all foods that contain flour.

2. Start eating proper fats - Use healthy animal fats  to substitute fat calories for calories that formerly came from sugar and flour. 

3. Eliminate gluten grains. Limit grains like corn and rice, which are nutritionally poor.

4. Eliminate grain and seed derived oils (cooking oils) Cook with Ghee, butter, animal fats, or coconut oil. Use no temperate plant oils like corn, soy, canola, flax, walnut, etc.

5. Favor ruminants like beef, lamb and bison for your red meat. Eat eggs and fish.

6. Make sure you are Vitamin D replete. Get daily midday sun or consider supplementation.

7. 2 or 3 meals a day is best. Don't graze like a herbivore.

8. Attend to your 6s and 3s. Pastured (grass fed) dairy and grass fed beef or bison has a more optimal 6:3 ratio, more vitamins and CLA. If you can't eat enough pastured products, eat plenty of fish.

9. Get proper exercise - emphasizing resistance and interval training over long aerobic sessions.

10. Most modern fruit is just a candy bar from a tree. Go easy on bags of sugar like apples. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation. If you are not trying to lose fat, a few pieces of fruit a day are fine.

11. Eliminate legumes

12. If you are allergic to milk protein or concerned about theoretical risks of casein, you can stick to butter and cream and avoid milk and soft cheeses.

What do you think of these steps? Are you already at a certain step? Which ones are easy for you or hard to execute?

The Low Down on Fish Oil

Few people would dispute the benefits of having omega-3 fatty acids in their diet. Even people that might not understand why fat is good usually agree that omega-3s are good for you. But SAYING they're good for you and know WHY and HOW are two different things. So, without further ado, I present my version of Fish Oil FAQs.

UPDATE 10/10/2011: Robb Wolf's Fish Oil Revision

How to Maintain a Healthy Weight

Note: The box to the right is an anonymous way of asking for certain topics to be covered here. This is a post in response to someone's request. 

adipose tissue (fat) can easily be observed in the cross section of a woman on the left

Losing weight. Come New Years or spring break or summer vacation or a 20th reunion, you can always find someone who wants to "lose weight." What does this really mean though? If I take off my shoes, I've just lost weight. If I cut my hair, I've just lost some weight. Of course people don't think of these things when they say "lose weight;" they mean "lose excess fat." When people want to "get in shape" (another very loose, relative term) the hope is that they want to increase muscle mass and decrease body fat. Let's be honest folks, YOU WANT TO LOOK GOOD NAKED.  Maybe you don't want to be shredded like Ahhnold back in his prime and hopefully you don't want to be twig-thin like these models.  But you DO want to maintain a healthy bodyweight. So how do we go about this? I can tell you right now, Diet Coke and rice cakes is NOT going to help you be lean and strong (but they can help you be emaciated and weak). Let's take a look at some factors and how to actually do this.

Nutrition, Fitness, and Health: 101

Living a long, happy, healthy life. I think most people would say they want this, but how many know HOW to do this? If only it came in a bottle like the picture above. Actually, there's no one simple answer like taking a pill, but I believe there are some guidelines for basic areas of your life: eating real foods, getting quality sleep, and getting strong.  I don't think there's ever a day that someone wakes up and suddenly knows what to do in regards to these areas. It's a process and something that takes time not only to cognitively be aware of what to do, but how to actually implement that information in your lifestyle.

So while it's good to know about advanced topics such as arachidonic acid and how to snatch, let's start with some very basic guidelines of living a healthy lifestyle.