Tracing the ancestral dietary practices for a healthy and long life: Paleo diet, in essence.

Time and again, dieticians and nutritionists have turned to nature to find a strong remedy for the most concerning ailments. Presently, the trend is the Paleo diet, dietary habits that originated during the Palaeolithic age.  Popularity of the Paleo diet stems from its emphasis on natural, unprocessed foods, which many believe can lead to better health outcomes. By eating in a way that aligns more closely with our evolutionary biology, followers of the Paleo diet believe they can achieve weight loss, improved digestion, increased energy levels, and reduced inflammation.

Many look up to one crucial aspect of the Paleo Diet: focus on whole foods and its exclusion of processed foods. Quite an alluring opportunity to "clean up" diet and avoid the chemicals and additives common in modern food production. The simplicity of the diet, with its clear guidelines on what to eat and avoid, also contributes to its appeal, as it provides a structured approach to eating that many find easy to follow.

The Key Types of Paleo Diet

Primal

The primary components of this type are white rice, raw honey, dairy products, dark chocolate and butter.

Normal

The standard Paleo diet is the traditional approach that mimics the diet of Palaeolithic age. It focuses on consuming whole, unprocessed foods like vegetables, fruits, nuts, and seeds while avoiding grains, legumes, dairy, refined sugars, and processed foods.

Paleo Keto

It emphasizes low-carb, high-fat eating while still focusing on whole, unprocessed foods. The goal is to maintain ketosis (a metabolic state where the body burns fat for fuel) while adhering to Paleo guidelines.

Paleo-Vegan (Pegan) Diet

It is a hybrid of Paleo and vegan diets, and emphasises plant-based eating: vegetables, fruits, nuts, and seeds.

80/20 Paleo

The 80/20 Paleo approach is a more lenient version of the standard Paleo diet. It suggests following the Paleo diet strictly 80% of the time while allowing for non-Paleo foods 20% of the time.

Whole 30

It is a 30-day strict Paleo-based program designed to reset your body by eliminating sugar, grains, legumes, dairy, and processed foods. After 30 days, foods are reintroduced gradually to identify any that may cause adverse reactions. This type is mostly suggested for regulating diabetes and persisting heart ailments.

What to Include in Paleo Diet?

You do not need to run several errands. The palette is diverse, colourful and nutritious and ensures a delish menu that never gets monotonous or repetitive. These ingredients are common as they are based on the ordinary practices of gathering and cooking foods following the standard protocols of those times. Each ingredient is available at the local market and/or the nearest grocery store.

Leafy Greens

Spinach

Kale

Swiss chard

Arugula

Collard greens

Romaine lettuce

Cruciferous Vegetables

Broccoli

Cauliflower

Brussels sprouts

Cabbage

Bok choy

Root Vegetables (excluding white potatoes)

Carrots

Sweet potatoes

Beets

Parsnips

Turnips

Rutabagas

Squash

Zucchini

Butternut squash

Spaghetti squash

Acorn squash

Alliums

Onions

Garlic

Shallots

Leeks

Scallions

Peppers

Bell peppers (red, green, yellow, orange)

Chili peppers

Jalapeños

Poblano peppers

Others

Asparagus

Artichokes

Celery

Cucumber

Radishes

Tomatoes

Eggplant

These vegetables provide a rich variety of flavours and textures, ensuring that meals remain diverse and nutrient-dense while following the Paleo diet. By focusing on nutrient-dense foods, the diet helps ensure a higher intake of vitamins like A, C, and E, minerals like magnesium and potassium, and healthy fats. A well-balanced Paleo diet leads to improved health, stronger immune function, and reduced inflammation. For a complete Paleo diet meal plan, consider consulting with a nutritionist to extract the perks of this exclusive diet.