It may be the only thing that supermodels and cavemen have in common.
The Paleolithic diet – also known as the paleo, caveman or bacon diet – is built on the idea that our bodies function best when we eat the way our ancestors did.
Even the trainer behind the bodies of Victoria’s Secret models Candice Swanepoel, Irina Shaik and Karlie Kloss, Justin Gelband, swears by it and says it is the only diet that works.
It cites the chronic diseases including allergies, obesity and cancer that have arisen in modern times as evidence that our bodies are not genetically programmed to consume things such as grains, legumes and dairy that were added to our diets beginning in the agricultural revolution.
‘Going paleo’ means limiting the diet to items that would have been available in prehistoric times, including meat, fish and vegetables.
A 2017 report by Green Chef found that when Americans were asked which diet they were most likely to try, the most popular answer was paleo.
Experts have broken down the pros and cons to help you decide whether the paleo diet is right for you.
The paleo diet is limited to foods that would have been available in prehistoric times, including meat, fish and vegetables
Pros:
1. There’s a strong emphasis on vegetables
Registered dietitian Macha Davis said that in her professional opinion, the best part of the paleo diet is the focus on eating a lot of vegetables.
Only about nine percent of Americans eat the recommended daily amount of vegetables, two to three cups, according to 2017 data from the Centers for Disease Control and Prevention.
The absence of grains and legumes in the paleo diet means there’s more room on your plate for vegetables, all of which are permitted.
Research shows people who eat more vegetables have a lower risk of cancer, heart disease, stroke, diabetes and other conditions.
In a 2014 study, people who ate seven or more servings of vegetables per day were 42 percent less likely to die from any cause over a period of eight years.
2. More whole foods instead of processed foods
A vast majority of processed foods don’t fit the criteria for the paleo diet because of they are usually derived from artificial ingredients, GMO substances, chemicals and preservatives.
Danielle McLure, a registered dietitian with Texas Health Dallas, said one of the biggest strengths of the paleo diet is that it stresses lean meats, nuts, seeds, fresh fruits and vegetables.
‘Paleo discourages processed foods, which tend to be higher in sodium and refined sugars,’ McLure said.
‘Even though all processed foods are not “bad” per se, most of us could use a reminder to limit these items,’ she said.
3. You can eat however much you want
Another benefit of the paleo diet is that it limits types of food, but not quantity of food.
McLure said: ‘People that I’ve worked with tend to like that Paleo technically has no restriction on how much you eat. The types of food are limited, but quantity is not.
‘Individuals sometimes feel this gives more freedom than some traditional diets.’
4. You may eat fewer calories
The paleo diet instructs people to eat whenever they’re hungry and doesn’t limit food intake, but many people end up eating fewer calories anyway.
A 2007 study from researchers in Sweden found that participants spontaneously reduced daily calorie intake by 300 to 900 calories when eating paleo.
This is because the whole foods emphasized by the diet are typically more filling but lower in calories than processed foods.
5. It gives you a solid plan and a framework
A 2009 study compared four different types of diets across five years and found that each one had a similar rate of effectiveness, suggesting that no matter the specifics of a diet, one key to reaping the benefits is having a plan.
Cons:
1. There’s too much focus on animal proteins
Davis said that the biggest drawback of the paleo diet is an over-emphasis on animal proteins.
She said there is a common misconception in America is that people need more protein, but in reality the average person is getting plenty.
The high fat and cholesterol content in some cuts of meat, particularly the fatty cuts that are encouraged in the diet, may increase a person’s risk for high cholesterol.
When there’s too much cholesterol in the blood, it builds up in the arteries and can cause stroke, heart attack, heart failure, and heart disease, the leading cause of death for men and women in the US.
2. It omits grains and legumes
Grains and legumes – beans, peas, peanuts and lentils – are among the foods banned by the paleo diet.
‘If no food allergies or intolerances are present, these foods can be a healthy component of a balanced diet,’ Brittney Bearden, a sports dietitian, told Daily Mail Online.
‘Multiple studies have shown reduced risk of heart disease and improved blood glucose control with the consumption of whole grains and legumes.’
McLure added that grains and legumes are a key source of fiber, which has been shown to support heart and gut health.
In the short-term, not getting enough fiber can lead to constipation, over-eating and fatigue.
In the long-term, people who don’t get enough fiber have a higher risk of stroke, cancer and heart disease.
3. Diets that are more restrictive are more often quit
Studies show that the more restrictive a diet is, the more likely people are to abandon it.
‘Outlawing foods can also give individuals a sense of failure if they do end up choosing a forbidden food,’ McLure said.
‘There’s no pass-fail in eating healthy, it’s just a consistent effort to fuel your body the best you can.’
Davis said: ‘Most diets – up to 90 percent – fail, and can often do more harm than good in that people often re-gain all the weight lost and then some.
‘I would say it’s probably better to focus on eating more veggies and less processed foods rather following a rigid “diet” – and to see a registered dietitian to find out what particular changes would be most beneficial for each individual,’ she said.
4. It can lead to deficiencies in calcium and vitamin D
By cutting out dairy entirely, the paleo diet restricts access to a main source of calcium and vitamin D, which are essential for bone health.
Calcium is also important for your nerves, heart, and muscle function.
If muscles don’t get enough calcium, they can cramp or feel weak and ultimately develop chronic pain.
‘While dairy is not the only source of calcium, the majority of dairy products also contain vitamin D which promotes calcium absorption,’ Bearden said.
Not getting enough calcium and vitamin D increases the risk of osteoporosis, rickets and bone fractures.
5. There are too many foods in the ‘banned’ group
McLure, Bearden and Davis all said that a downside of the diet was that it’s too restrictive.
‘I tend to discourage diets that leave out whole food groups,’ McLure said. ‘It can become very challenging to get all of the nutrients we need each day when entire food groups are omitted.’
Bearden said that the best diet is simply a balanced one.
‘People love diets that have a name. I love when people just eat healthy by having a balanced, healthy approach and adjust their intake with their physical activity,’ she said.
‘Eating is something everyone will do the rest of their life, so it’s important to learn how to do it in a way that’s healthy, practical, and sustainable for life.’