Nutrition. Education. Transformation.

The Paleo Diet: A Simple Guide

April 27, 2012

Here is a simplified guide if you interested in following a Paleo diet. The Paleo diet is based on the pre-agricultural, hunter-gatherer model of eating. The idea is that since grains and dairy did not enter the diet until roughly 10,000 years ago, the body has not adjusted to consuming these foods and functions optimally without them. From our experience, the two most common food allergies are wheat and cow dairy, and when they are removed many different disorders can be corrected. Goat dairy however, does not fall in this category of allergies.

This diet works very well for workouts that are short in duration and require strength and powerful movements. Sprinting, explosive weight lifting and gymnastics are a few that come to mind.  This may not be the ideal diet for those who do strenuous, long distance events like marathons and triathlons in which case I recommend the the PaleoEdge diet.

What you want to remember when eating this way is that the protein requirements will be different for each person. If you are not working out a lot, having more protein than you require is not beneficial and stressful on your kidneys. You need to scale it based on your activity level and recovery needs. You can decide how strict you want to follow it. Many people choose to use grass-fed whey protein and grass-fed butter as an exception to the diet. A great book on the subject is Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle.

What to eat:

Grass-fed meat, wild game, wild fish, pastured eggs.

What not to eat:

Factory farmed meat, farmed fish, factory raised eggs, beans and legumes including peanuts

What to eat:

All vegetables, fruits, nuts and seeds

What not to eat:

All grains and dairy

What to eat:

Fats in the form of coconut oil, olive oil, grass-fed butter, avocados and nuts

What not to eat:

Vegetable oils including canola oil, soy oil, corn oil, sunflower oil, safflower oil, grapeseed oil, margarine. Etc.

Exceptions:

  • Raw grass-fed whey protein, grass-fed cow butter (does not seem to cause issues) or if you are trying to gain mass use raw goat milk, yogurt and cheese.
  • Alcohol in the form of tequila, wine or non-grain based drinks like potato or coconut vodka.
  • Dark chocolate is allowed

Guidelines:

  • Eat fruit in the morning or post-workout only.
  • Eat tubers like yams, sweet potatoes and taro root on workout days only. Earn your starches.
  • Lots of vegetables throughout the day like Brussels sprouts, kale, broccoli, salad, asparagus etc.
  • Fat with each meal like olive oil, avocado or coconut oil
  • Water, coconut water and Kombucha are the drinks of choice
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