Paleo diet

The "paleotic" approach to health uses the history of the evolution of homo sapiens in combination with the best research of modern science and is a system of diet, fitness, medicine and nutritional supplements. The essence of the "paleo" in the diet: it excludes cereals, sugar, modern vegetable oils in favor of high-quality meat, fish and vegetables. The principles below reveal the approach in more detail:

It is important that the "paleo" approach is constantly evolving; it is not a dogma that is stamped on the rocks by some authoritative person. Sometimes opinions and personal choices of experts and amateurs differ. Moreover, different people may have different preferences and physical reactions to certain products. Every person needs to experiment to find an option that is better for himself,

However, the recommendations below capture the basic ideas and best practices of the “paleootic” approach to nutrition, fitness and nutritional supplements. However, it may be imperfect and should not replace your own thoughts, experience, research and doctor’s recommendations.

The principles of modern "paleo"

The principles are ordered according to approximate importance. If it is not possible to observe everything at once, you can start at the top of the list and gradually move lower.

For more information on the topic, click “[+/-]” to see links that lead to English-language blogs.

1. Eat properly cooked real food. Cook yourself as often as possible. Beware of fast food and food in cafes and restaurants. [+/-]

Paleo diet

  • Cooking Real Food: 15 Tips For Beginners By Ann Marie Of Cheeseslave
  • The New Diet and What I Eat by Diana Hsieh of Modern Paleo
  • Real Foods Take On Fake Foods and Real Foods Vs. Fake Foods by Scott Kustes of Fitness Spotlight
  • Dining Out and Bad Fats by Dr. Michael Eades of Protein Power
  • Posts on Recipes on Apple’s Daily Apple
  • Posts on Real Food on Whole Health Source
  • Posts on Recipes by Robb Wolf
  • Food on the Porn
  • Posts on Recipes and Posts on Modern Paleo

2. Do not eat wheat, corn, rice and other grains. If, however, you cannot strictly adhere to this principle, eat them very rarely, prepare them (germination and soaking) to minimize toxins. Apparently, wheat is the worst choice, wild rice is the lesser of two evils. However, whole grains are no better than usual. [+/-]

  • Graduation Guideline
  • The Argument Against Cereal Grains, Part 1 and Part 2 by Dr. Kurt Harris of PaNu
  • Avoid Poison or Neutralize It? by Dr. Kurt Harris of PaNu
  • Posts on Grains on Free
  • Posts on Wheat on the Heart Scan Blog
  • So what’s the Real Scoop On Whole Grains? by Scott Kustes of Fitness Spotlight
  • Fiber … Overhyped? by Mike O’Donnell of Fitness Spotlight
  • How To Eat Grains By Stephan Guyenet Of Whole Health Source
  • Fallon and Mary G. Enig, PhD
  • Posts on Gluten and Posts on Lectins on Whole Health Source
  • Posts on Grains on Modern Paleo

3. Do not eat sweets. Avoid sugar, corn syrup, agave nectar, honey, maple syrup and artificial sweeteners. If you can’t get along without them at all, then in extreme cases you can try using stevia. However, over time, the taste perception adapts: ordinary sweets seem too sweet, and previously ordinary fruits are pleasantly sweet. [+/-]

  • What Sweetener Should You Choose ?, Artificial Sweeteners Linked to Weight Gain, Real Sugar Vs. Than Sugar’s Artificial Sweeteners, and What Is It?
  • Sugar Feeds
  • What About Diet Soda? by Dr. Kurt Harris of PaNu
  • Carbohydrates Are Addictive by Dr. Michael Eades of Protein Power

4. Do not use oils that are obtained from grains and seeds: rapeseed, corn, soybean, sunflower oil. Make your own salad dressings. Do not eat in restaurants: vegetable oils are the generally accepted standard. Avoid trans fats. Instead, eat in a reasonable amount of animal fats, such as butter, butter, lard, unrefined skull oil, and olive oil. Do not be afraid of saturated fats: they are useful, including the heart! [+/-]

  • Know Your Fats from the Weston A. Price Foundation
  • Sacking Up Your Opportunity Guide
  • Fats and oils by dr. Kurt Harris of PaNu
  • Scott Kustes of Fitness Spotlight
  • Lardy, Lardy When Will They Learn? by Dr. Mary Dan Eades of Protein Power
  • All Diets Are Fatin ‘Fat Diets and Losing Weight
  • Posts on Fats on Mark’s Daily Apple
  • Posts on Fats on Whole Health Source
  • Posts by Richard Nikoley of the Animal
  • Butter, Margarine and Heart Disease by Stephan Geyenet Whole Health Source
  • Fatal Food Guidelines for Apple Food
  • The Importance of Fats for Biological Functions by Mary Enig,
    5. Do not eat soy products. Sometimes, fermented soy is possible if well digested. However, all soy products can adversely affect hormones. [+/-]
  • Spilling The Beans by Lorette C. Luzajic
  • Soy Alert from the Weston A. Price Foundation
  • Scrutinizing Soy by Mark Sisson of Daily’s Daily Apple
  • Dust the Soy by Scott Kustes of Fitness Spotlight

6. Do not eat legumes. If you still can’t live without them, eat them rarely and cook to minimize toxins in the same way as above. [+/-]

  • Beans and Legumes by Mark Sisson of Mark’s Daily Apple
  • Lentils by Stephan Guyenet of Whole Health Source

7. Keep in mind the ratio between omega-6 and omega-3 full fat and the total amount of omega-6 consumed in principle. Most people eat too much omega-3, in absolute and relative terms. In Western diets, the ratio is 17: 1, while the ideal ratio is between 2: 1 and 1: 4. To achieve this, you need to limit the consumption of omega-6, limiting modern vegetable oils and limiting nuts with a high content of omega-6. It is likely that you will also need the addition of fish oil to increase the amount of omega-3. [+/-]

  • Whole Health Source Practical Approach to Omega Fats
  • Posts on Omega-3 Fatty Acids on the Heart Scan Blog
  • More on Omega by Mark Sisson of Mark’s Daily Apple
  • Omega-3 Fatty Acids Content and Fish on the Paleo Diet

8. Eat plenty of high-quality meat, preferably animals from pasture. Animal meat grown on greens has a better combination of omega-3 and omega-6 than animal meat grown on grains. Avoid meat treated with antibiotics and hormones, if there is such an opportunity. Enjoy more red meat. Try bacon (but not fast!) And other meats for breakfast. [+/-]

  • Kustes of Fitness Spotlight
  • Are We Meat Eaters or Vegetarians? Part IandPart IIby Dr. Michael Eades of Protein Power
  • Slices of Mark’s Daily Apple
  • Eat Grass-Fed Beef by Dr. Michael Eades of Protein Power

9. Eat eggs, preferably from chickens from pastures. Eggs with increased omega-3 content are also a good option. Eat yolks with proteins because the first is a lot of nutrients. [+/-]

  • Smart Fuel: Eggs by Mark Sisson of Mark’s Daily Apple
  • Omega-3 Eggs and Pastured Eggs by Stephan Guyenet of Whole Health Source
  • Scott Kustes of Fitness Spotlight

10. Periodically eat fish and seafood. It is desirable wild, and not grown on farms. [+/-]

  • Salmon: Factory Farm vs. Wild and Better Fish Slices of Mark’s Daily Apple

11. In training, do not use the usual "cardio" session. High-intensity short workouts are better: in 10 minutes or even faster, you can give more than a serious load. Try weight training with big weights, sprint barefoot. More structured programs you can try: CrossFit and Body by Science. Also, just walk a lot. Devshki, do not be afraid of strength training: you will not turn into Arnold. [+/-]

  • Slices of Mark’s Daily Apple’s Card Against Cardio
  • “Cardio” Causes Heart Disease and Still Not Born to Run by Dr. Kurt Harris of PaNu
  • Sibling Alercic Activity Guideline
  • CrossFit: Three .. Two .. One .. GO! by Greg Perkins of Modern Paleo
  • Crossfit
  • Body by Science
  • Slices of Mark’s Daily Apple Primal Strength Training for Women
  • Posts on Fitness and Posts on Apple
  • Posts on Body Conditioning and Carding
  • The Tabata Method by Dan John
  • Scott Kustes of Fitness Spotlight
  • Nikoley of the Animal
  • Cure All Running Injuries … by Mike O’Donnell of Fitness Spotlight
  • Posts on Primal Feet by Don Matesz of Primal Wisdom
  • Posts on Fitness on Modern Paleo

12. Eat vegetables. They are especially useful when they are eaten with lots of good fats. [+/-]

  • Spring Vegetables, Summer Vegetables, Fall Vegetables, and Winter Vegetables
  • Plants and Plant Compounds Are Not Essential or Magic by Dr. Kurt Harris of PaNu
  • Millsz of Primal Wisdom Paleo Problems: Large Amounts of Vegetables
  • 10 “Vegetables” You shouldn’t be Eating by
  • Are Raw Vegetables Healthier Than Cooked Vegetables? by Scott Kustes of Fitness Spotlight

13. Partially limit the fruit, some of them have a high sugar content, especially fructose. Tropical fruits are the worst option, berries are the best. Fructose has a particularly harmful effect on the liver. [+/-]

  • Fruit Sugar Table on Paleo Diet
  • Slices of Apple’s Daily Fruit
  • Moths of Primal Wisdom Paleo Problems: Too Much Fruit
  • Diabetes from Fruit by Dr. William Davis of Heart Scan Blog
  • Fructose vs. Glucose Showdown by Stephan Guyenet of Whole Health Source

14. If dairy products are well tolerated, milk and high fat cheeses can be consumed. Preferably whole and fermented. Avoid maximum low-fat milk. If the goal is to lose weight, then dairy may be avoided. However, it can be useful for gaining muscle mass. [+/-]

  • Fruit Sugar Table on Paleo Diet
  • Slices of Apple’s Daily Fruit
  • Moths of Primal Wisdom Paleo Problems: Too Much Fruit
  • Diabetes from Fruit by Dr. William Davis of Heart Scan Blog
  • Fructose vs. Glucose Showdown by Stephan Guyenet of Whole Health Source

15. Eat nuts if you like. But keep in mind the ratio of omega-6 and omega-3. If you group the nuts by the lowest content of omega-6, then the best option would be macadimia, good cashews, hazelnuts, almonds and pistachios, worst – pecans, Brazil nuts and pine nuts, terrible – walnuts. You may need to process the nuts (soak and dry) to minimize toxins. Do not forget that peanuts are beans and not nuts. Beware of spoiled nuts. You may need to limit the nuts, if the goal is to lose weight. [+/-]

  • Nuts and Seeds on Mark’s Daily Apple
  • Soaking Seeds of Mark’s Daily Apple Soaking Seeds and Nuts
  • Nuts and Omega-6s by Mark Sisson of Daily’s Daily Apple
  • Fat Content of Nuts on DietBio
  • Paleo Problems: Raw Nuts by Don Matesz of Primal Wisdom
  • Posts on Nuts on Modern Paleo

16. If they are well tolerated, then you can eat some tubers, sweet potatoes. Some people tolerate small amounts of white potatoes well, others do not. Sweet potatoes are an excellent source of carbohydrates for athletes. Limit or exclude tubers if you are trying to lose weight. [+/-]

  • Posts on Primal Potatoes by Don Matesz of Primal Wisdom

17. Fermented and dairy products, such as yogurt, kefir or sauerkraut, are good for the bacterial environment in the intestines. [+/-]

  • How To Make Your Own Spotlight Probiotic Food
  • Lacto-Fementation by Sally Fallon and Mary G. Enig, PhD
  • Dom’s Kefir FAQ by Dominic Anfiteatro

18. Experiment with the preparation of animal organs and bones. [+/-]

  • It’s Not So Offal and Organ Record
  • Roasted Marrow Bones By Stephan Guyenet Of Whole Health Source
  • Razaitis for the Weston A. Price Foundation
  • Gourmet Organ Meat Recipes by Klaus Mitterhauser for the Weston A. Price Foundation

19. Take extra vitamin D if a blood test shows this need. Also consider other supplements: fish oil, iodine and selenium, magnesium and potassium, vitamin K2. Try to get the maximum amount of nutrients from real food, but keep in mind that sometimes there are gaps. [+/-]

  • Vitamin D: It´s Not Just Another Vitamin
  • Posts on Vitamin D on the Heart Scan Blog
  • Vitamin D Deficiency Specification in Cesarean Childbirth by Richard Nikoley
  • Epidemic Influenza And Vitamin D by Dr. John Cannell of the Vitamin D Council
  • Am I Vitamin D Deficient? by Dr. John Cannell of the Vitamin D Council
  • Perils of Indoor Living: Skin Cancer by Don Matesz of Primal Wisdom
  • Fish Oil by Diana Hsieh of Modern Paleo
  • Spots of Mark’s Daily Apple
  • Posts on Fish Oil Blog
  • Fish Oil – Or Not? by Dr. Kurt Harris of PaNu
  • Posts on Fat-Soluble Vitamins by Guyenet Whole Health Source
  • Scott Kustes of Fitness Spotlight A Vitamins A, D, E, and K Interact – Part 1, Part 2, and Part 3
  • Posts on Vitamin K2 on the Heart Scan Blog
  • Monsz of Primal Wisdom by Vitamin K:
  • Posts on Iodine on the Heart Scan Blog
  • Posts on Iodine on Modern Paleo
  • Halt on Salt Sparks Iodine Deficiency by Dr. William Davis of Heart Scan Blog
  • Factsheet on Selenium by the NIH
  • Fallon and Mary G. Enig, PhD
  • Articles on Cod Liver Oil by the Weston A. Price Foundation
  • Posts on Magnesium on the Heart Scan Blog
  • Vitamin Primer by Sally Fallon and Mary G. Enig, PhD of the Weston A. Price Foundation
  • Sister of Daily Distinctive Guide to Primal Supplements
  • Posts by Mark’s Daily Apple
  • Posts by Richard Nikoley of the Animal
  • Posts on Supplements on Modern Paleo

20. Some people need a few weeks to adapt to the “paleo” diet. Sometimes people feel a bit sluggish as the body adapts to using fats instead of carbohydrates as their main source of energy. If this is your case, then you can change diets gradually. [+/-]

  • Giving Up Before Starting By Diana Hsieh of Modern Paleo
  • Why Is Low-Carb Harder the Second Time Around? by Dr. Michael Eades of Protein Power

21. If you want to lose fat, you need to reduce the fat boils to about 50 grams per day or less. Limit the tubers, fruits, dairy and nuts, eat only when hungry, but do not limit yourself too tightly. [+/-]

  • How to Lose Weight by Dr. Kurt Harris of PaNu
  • Changing Dietary Trends and the Epidemic, Metabolism and Ketosis, and Thermodynamics and Weight Loss by Dr. Michael Eades of Protein Power
  • Thermodynamics Of Fat Loss Michael Eades of Protein Power
  • Insulin Is A Doorman At The Fat Cell Nightclub, Not A Lock On The Door Kurt Harris of PaNu
  • Exercise and Bodyfat by Stephan Guyenet of Whole Health Source
  • Hunger and Real Paleo
  • 17 Reasons You’re Not Losing Weight
  • Changing Perceptions of Obesity by Dr. Michael Eades of Protein Power
  • Sisson of Daily Signs
  • Posts on Weight Loss on Mark’s Daily Apple
  • Posts on Weight Loss on Modern Paleo

22. Sleep a lot and well, it takes time to recover from workouts. By not giving your body the time it needs to restore, you risk undermining your health. [+/-]

  • Sisson of the Mark’s Daily Apple
  • Signs of Apple’s Daily Signs
  • Posts on Sleep on Modern Paleo

23. Pay attention to your body. Experiment to find the products that best suit you personally. If you have diseases, try to completely eliminate potentially problematic products: gluten / gluten, dairy, nuts and eggs for a month to check if you feel better without them. Regardless of what others say, eat what is right for you. In the end, you should look, feel and have greater physical abilities than ever. [+/-]

  • The Paleo Diet Helps Autoimmune Disease on the Paleo Diet
  • Type 1 Diabetes: The Gut Connection by Robb Wolf
  • Do Nightshades Promote Inflammation? by Scott Kustes of Fitness Spotlight

24. Do not accept the meaningless concept of balance in relation to diet. Instead, determine the range of healthy food and stay on it. Try new products

  • “Eat a Balanced Diet” and Other Useless Advice by Dr. Jonny bowden
  • Food Neurosis by Diana Hsieh of Modern Paleo

25. Periodically skip meals, especially when good food is not available. Try intermittent fasting. Eat well, but vary the amount of food you eat. [+/-]

  • Intermittent Fasting 101 by Scott Kustes of Fitness Spotlight
  • What Happens To Your Body When You Fast? Scott Kustes of Fitness Spotlight Part 1, Part 2, Part 3, Part 4, Part 5, and Part 6
  • Intermittent Fasting Is Not About Starvation by Mike O’Donnell of Fitness Spotlight
  • Is Intermittent Fasting Healthy? Sibling of Mark’s Daily Apple’s Intermittent Fasting
  • Why Obese People Can’t Fast and Grazing William Davis of Heart Scan Blog
  • Intermittent Fasting and Infrequent Meals by Dr. Kurt Harris of PaNu
  • Real Life Extension: Caloric Restriction or Intermittent Fasting? Part 1 and Part 2 by Dr. Michael Eades of Protein Power
  • Intermittent Fasting Prolongs Life in Mammals by Don Matesz of Primal Wisdom
  • Posts on Fasting on Modern Paleo

26. If you decide to periodically allow yourself to eat not “paleo” products, do not scour yourself and eat a kilogram of ice cream. Instead, choose products that you can indulge in and remember the price you pay. However, do not plan for such exceptions. [+/-]

  • 80/20 Principle by Mark Sisson of Mark’s Daily Apple
  • Good Thing It’s Not The Church Of Paleo! by Richard Nikoley of Free the Animal

27. Be careful with toxins such as BPA in canned foods and bromine in hot baths. Non-stick pans can also be problematic. Better try stainless steel or cast iron. If you want to drink really clean water, use your own cleaning system. [+/-]

  • No More Canned Foods by Dr. William Davis of Heart Scan Blog
  • BPA, Metabolic Syndrome and Diabetes by Hughes of Spark A Synapse
  • Monsz of Primal Wisdom Potential Thyroid Toxins in Cookware, Clothing, and Carpets

28. Do not use oils that you would not have on your skin. Coconut oil is a great moisturizer. As a soap, use a simple, without additives. Try to do without shampoo. Instead of toothpaste, you can try brushing your teeth with baking soda or just water. Many followers of "paleo" diets talk about a significant improvement in dental health, especially when they take fish oil. [+/-]

  • Paleo I Don’t Care: I Like No Soap; No Shampoo and No Soap or Poo Update by Richard Nikoley of the Animal
  • How to Go No-Poo on Instructables
  • Posts on Beauty on Modern Paleo

29. Animals also have a “paleo” approach to nutrition. Try to translate your pets. [+/-]

  • Prey-Model Raw Feeding for Dogs
  • Prey-Model Raw Feeding for Cats
  • Smash for Dogs and Primal Diet for Dogs
  • Nikoley of the Animal
  • Posts on Pets on Modern Paleo

30. You are 100% responsible for your own life, health and happiness. Refuse to accept standard dogmas only because everyone else believes in them. Read, think, explore and make your own judgments. Do not rely on government for health issues. Insist on the rights of all people to produce, trade and consume on their own terms, regardless of unfair restrictions of government regulation, subsidies and taxation. . [+/-]

Like this post? Please share to your friends:
Leave a Reply