Paleolithic Diet

    Researchedby:
    Last Updated: October 13, 2024

    Paleo diets are a set of eating patterns that limit or exclude foods that were unavailable to our Paleolithic ancestors. Randomized trials suggest well-formulated paleo diets may be as effective as other healthy diets for weight loss and improving markers of metabolic health. Risks of a well-formulated paleo diet are minimal, but more restrictive versions can cause nutrient deficiencies and health issues.

    What is a paleo diet?

    Paleolithic (paleo) diets are a group of dietary patterns that approximate what our Paleolithic ancestors ate. They are usually minimally processed, whole-food diets full of plants and animal products. Paleo diets commonly limit or completely exclude grains, dairy, legumes, starchy root vegetables, and processed foods.[1]

    What are paleo diets used for?

    While paleo may be considered a panacea in some popular circles, randomized trials have shown that paleo can be used for modest positive effects on weight loss,[2][3][4] glucose regulation,[5][6] blood lipids,[7][4] and other markers of cardiometabolic health.[3][7][4][5] These effects are comparable to those seen with other healthy diets, but paleo may lead to greater weight loss, especially in the short term.[8][3]

    How safe is paleo?

    Moderate paleo diets are generally safe, but more extreme paleo diets may pose risks.

    Extremely carbohydrate-restricted paleo diets can lead to lactation ketoacidosis (a rare condition that may arise when a lactating woman’s energy needs are not being met through diet) in breastfeeding women.[9]

    Paleo diets that are very high in protein (>2.5 grams protein per kilogram (kg) of body weight per day, or about one-third of calories from protein) may increase risk of kidney stones and kidney dysfunction.[10] The relationship has not been confirmed in more rigorous randomized trials, and does not apply to paleo diets with more moderate levels of protein.[11]

    A balanced paleo diet should include sources of iodine, calcium, and vitamin D to prevent nutrient insufficiency or deficiency.[12][13][13][14][15]

    How does the paleo diet work?

    Paleo diets may lead to weight loss by making calorie restriction easier with nutrient-dense, highly satiating foods that emphasize fiber, protein, and fat.[16][17] The positive effects on blood pressure, blood lipids, and other cardiometabolic outcomes may be due to the inclusion of particular nutrients (omega-3 fatty acids, potassium, magnesium) and the exclusion of others (sugar, salt, high-glycemic carbohydrates, excessive saturated fat).[18][19][20][13][8][5]

    What are other names for Paleolithic Diet

    Note that Paleolithic Diet is also known as:
    • Ancestral diet
    • Paleo diet
    • Hunter-gatherer diet
    Paleolithic Diet should not be confused with:
    • Carnivore diet
    • Ketogenic diet

    Research Breakdown

    References

    1. ^Víctor de la O, Itziar Zazpe, J Alfredo Martínez, Susana Santiago, Silvia Carlos, M Ángeles Zulet, Miguel Ruiz-CanelaScoping review of Paleolithic dietary patterns: a definition proposalNutr Res Rev.(2021 Jun)
    2. ^Ehrika Vanessa Almeida de Menezes, Helena Alves de Carvalho Sampaio, Antônio Augusto Ferreira Carioca, Nara Andrade Parente, Filipe Oliveira Brito, Thereza Maria Magalhães Moreira, Ana Célia Caetano de Souza, Soraia Pinheiro Machado ArrudaInfluence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysisNutr J.(2019 Jul 23)
    3. ^Barbara Frączek, Aleksandra Pięta, Adrian Burda, Paulina Mazur-Kurach, Florentyna TyrałaPaleolithic Diet-Effect on the Health Status and Performance of Athletes?Nutrients.(2021 Mar 21)
    4. ^Ehsan Ghaedi, Mohammad Mohammadi, Hamed Mohammadi, Nahid Ramezani-Jolfaie, Janmohamad Malekzadeh, Mahdieh Hosseinzadeh, Amin Salehi-AbargoueiEffects of a Paleolithic Diet on Cardiovascular Disease Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsAdv Nutr.(2019 Jul 1)
    5. ^Mohammad Hassan Sohouli, Somaye Fatahi, Abolfazl Lari, Mojtaba Lotfi, Maryam Seifishahpar, Mihnea-Alexandru Găman, Seyedeh Tayebeh Rahideh, Saud K AlBatati, Abdullah M AlHossan, Sara A Alkhalifa, Sara A Alomar, Ahmed Abu-ZaidThe effect of paleolithic diet on glucose metabolism and lipid profile among patients with metabolic disorders: a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr.(2021 Jan 25)
    6. ^Małgorzata Jamka, Bartosz Kulczyński, Agata Juruć, Anna Gramza-Michałowska, Caroline S Stokes, Jarosław WalkowiakThe Effect of the Paleolithic Diet vs. Healthy Diets on Glucose and Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsJ Clin Med.(2020 Jan 21)
    7. ^Eric W Manheimer, Esther J van Zuuren, Zbys Fedorowicz, Hanno PijlPaleolithic nutrition for metabolic syndrome: systematic review and meta-analysisAm J Clin Nutr.(2015 Oct)
    8. ^C Mellberg, S Sandberg, M Ryberg, M Eriksson, S Brage, C Larsson, T Olsson, B LindahlLong-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trialEur J Clin Nutr.(2014 Mar)
    9. ^Abdullah M Al Alawi, Asma Al Flaiti, Henrik FalhammarLactation Ketoacidosis: A Systematic Review of Case ReportsMedicina (Kaunas).(2020 Jun 17)
    10. ^Shalini T Reddy, Chia-Ying Wang, Khashayar Sakhaee, Linda Brinkley, Charles Y C PakEffect of low-carbohydrate high-protein diets on acid-base balance, stone-forming propensity, and calcium metabolismAm J Kidney Dis.(2002 Aug)
    11. ^Mary E Van Elswyk, Charli A Weatherford, Shalene H McNeillA Systematic Review of Renal Health in Healthy Individuals Associated with Protein Intake above the US Recommended Daily Allowance in Randomized Controlled Trials and Observational StudiesAdv Nutr.(2018 Jul 1)
    12. ^S Manousou, M Stål, C Larsson, C Mellberg, B Lindahl, R Eggertsen, L Hulthén, T Olsson, M Ryberg, S Sandberg, H F NyströmA Paleolithic-type diet results in iodine deficiency: a 2-year randomized trial in postmenopausal obese womenEur J Clin Nutr.(2018 Jan)
    13. ^Angela Genoni, Philippa Lyons-Wall, Johnny Lo, Amanda DevineCardiovascular, Metabolic Effects and Dietary Composition of Ad-Libitum Paleolithic vs. Australian Guide to Healthy Eating Diets: A 4-Week Randomised TrialNutrients.(2016 May 23)
    14. ^M Osterdahl, T Kocturk, A Koochek, P E WändellEffects of a short-term intervention with a paleolithic diet in healthy volunteersEur J Clin Nutr.(2008 May)
    15. ^Karlsen MC, Livingston KA, Agoulnik D, Miki A, Lichtenstein AH, Gilhooly CH, Folta SC, Economos CD, McKeown NMPart 2: Theoretical Intakes of Modern-Day Paleo Diets: Comparison With Dietary Reference Intakes and MyPlate Meal PlansNutr Today.(2021 Jul)
    16. ^Bligh HF, Godsland IF, Frost G, Hunter KJ, Murray P, MacAulay K, Hyliands D, Talbot DC, Casey J, Mulder TP, Berry MJPlant-rich mixed meals based on Palaeolithic diet principles have a dramatic impact on incretin, peptide YY and satiety response, but show little effect on glucose and insulin homeostasis: an acute-effects randomised studyBr J Nutr.(2015 Feb 28)
    17. ^Tommy Jönsson, Yvonne Granfeldt, Charlotte Erlanson-Albertsson, Bo Ahrén, Staffan LindebergA paleolithic diet is more satiating per calorie than a mediterranean-like diet in individuals with ischemic heart diseaseNutr Metab (Lond).(2010 Nov 30)
    18. ^K S Culling, H A W Neil, M Gilbert, K N FraynEffects of short-term low- and high-carbohydrate diets on postprandial metabolism in non-diabetic and diabetic subjectsNutr Metab Cardiovasc Dis.(2009 Jun)
    19. ^Joshua Z Goldenberg, Andrew Day, Grant D Brinkworth, Junko Sato, Satoru Yamada, Tommy Jönsson, Jennifer Beardsley, Jeffrey A Johnson, Lehana Thabane, Bradley C JohnstonEfficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial dataBMJ.(2021 Jan 13)
    20. ^Ojo O, Ojo OO, Adebowale F, Wang XHThe Effect of Dietary Glycaemic Index on Glycaemia in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsNutrients.(2018 Mar 19)