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Paleo Diet Guide: Rules, Benefits & Foods to Eat

Discover Paleo Diet rules, benefits, risks, and top foods to eat. Get practical meal plans for a natural, healthy life.
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Carbohydrates

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Calories

 

What is the Paleo Diet?

 

The Paleo Diet is a nutritional approach that seeks to emulate the dietary patterns presumed to be followed by our Paleolithic ancestors. This eating style is grounded in the idea that modern diseases can be mitigated by returning to a way of eating that the human body is genetically adapted to, emphasizing natural, unprocessed foods.

 

Core Concepts of the Paleo Diet

 
  • Emphasis on Whole Foods: The diet centers around consuming foods in their natural state without significant alterations or industrial processing.
  • Historical Inspirations: It draws inspiration from the presumed eating habits during the Paleolithic era, focusing on what our ancestors might have hunted or gathered.
  • Avoidance of Modern Additives: Foods that are products of modern agriculture, highly processed grains, refined sugars, and artificial ingredients are typically excluded.
  • Food Quality and Variety: While the diet encourages a variety of fruits, vegetables, nuts, seeds, fish, and lean meats, it is also mindful of the quality and natural sourcing of these products.

 

Philosophy Behind the Approach

 

The guiding philosophy of the Paleo Diet is based on the hypothesis that humans are best suited to the nutrition available during the Paleolithic period. Over millennia, many dietary changes have occurred through farming, animal domestication, and food processing, leading to a marked difference from the foods our biological systems evolved to handle. Advocates of the diet suggest that tapping into these more ancestral food choices can help align one's health with natural biological processes.

 

General Dietary Structure

 
  • Preferred Food Sources: The diet typically includes lean meats, fish, fruits, vegetables, nuts, and seeds harvested or caught in a natural environment.
  • Excluded Elements: It generally excludes or minimizes dairy products, grains, legumes, refined sugars, and processed oils because these are seen as modern introductions that may not align with human evolutionary nutrition.
  • Eating Patterns: The approach not only covers what foods to eat but also encourages mindfulness in eating habits, promoting meals that are both nutritionally dense and aligned with one’s natural rhythms.

 

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Paleo Diet Risks

Stable Blood Sugar Levels

 

By avoiding refined sugars and grains, the Paleo diet helps regulate blood sugar levels. This can reduce insulin spikes, lower the risk of type 2 diabetes, and improve energy stability throughout the day.

 
woman laying on a field of grass smiling

Paleo Diet Benefits

Whole Foods Emphasis

 

The Paleo diet focuses on consuming unprocessed, nutrient-rich foods such as fruits, vegetables, lean meats, and nuts. This can lead to an increased intake of vitamins, minerals, and antioxidants, supporting overall health and well-being.

 

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What to Eat on Paleo Diet

‍

Standard Paleo Diet

 

The Standard Paleo Diet focuses on consuming whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, legumes, refined sugars, and processed foods to mimic the eating patterns of our ancestors.

Autoimmune Paleo (AIP) Diet

 

The Autoimmune Paleo Diet is designed to help reduce inflammation and manage autoimmune conditions by eliminating foods that may trigger immune responses, including nightshades and other potential irritants, and emphasizing nutrient-dense, easily digestible options.

Primal Blueprint Paleo

 

This variant builds on traditional Paleo principles with an emphasis on ancestral eating habits and lifestyle factors. It prioritizes whole foods, occasional low-intensity carbohydrates, and healthy fats while integrating aspects of modern nutritional insights.

Ketogenic Paleo Diet

 

The Ketogenic Paleo Diet combines the low-carb, high-fat approach of the ketogenic diet with Paleo food selections. It emphasizes nutrient-dense, Paleo-approved sources of protein and fats while maintaining low carbohydrate intake to promote ketosis.

Your health matters. Lose weight safely and efffectively with Curex

Learn More

gr.

Carbohydrates

gr.

Sugar

gr.

Fats

gr.

Proteins

Calories

 

What is the Paleo Diet?

 

The Paleo Diet is a nutritional approach that seeks to emulate the dietary patterns presumed to be followed by our Paleolithic ancestors. This eating style is grounded in the idea that modern diseases can be mitigated by returning to a way of eating that the human body is genetically adapted to, emphasizing natural, unprocessed foods.

 

Core Concepts of the Paleo Diet

 
  • Emphasis on Whole Foods: The diet centers around consuming foods in their natural state without significant alterations or industrial processing.
  • Historical Inspirations: It draws inspiration from the presumed eating habits during the Paleolithic era, focusing on what our ancestors might have hunted or gathered.
  • Avoidance of Modern Additives: Foods that are products of modern agriculture, highly processed grains, refined sugars, and artificial ingredients are typically excluded.
  • Food Quality and Variety: While the diet encourages a variety of fruits, vegetables, nuts, seeds, fish, and lean meats, it is also mindful of the quality and natural sourcing of these products.

 

Philosophy Behind the Approach

 

The guiding philosophy of the Paleo Diet is based on the hypothesis that humans are best suited to the nutrition available during the Paleolithic period. Over millennia, many dietary changes have occurred through farming, animal domestication, and food processing, leading to a marked difference from the foods our biological systems evolved to handle. Advocates of the diet suggest that tapping into these more ancestral food choices can help align one's health with natural biological processes.

 

General Dietary Structure

 
  • Preferred Food Sources: The diet typically includes lean meats, fish, fruits, vegetables, nuts, and seeds harvested or caught in a natural environment.
  • Excluded Elements: It generally excludes or minimizes dairy products, grains, legumes, refined sugars, and processed oils because these are seen as modern introductions that may not align with human evolutionary nutrition.
  • Eating Patterns: The approach not only covers what foods to eat but also encourages mindfulness in eating habits, promoting meals that are both nutritionally dense and aligned with one’s natural rhythms.

 

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Paleo Diet Risks

Day 7: Balanced & Refreshing

 

Breakfast: Vegetable frittata with spinach, mushrooms, and onions, paired with a side of mixed berries.

Mid-Morning Snack: A small banana with a few almonds.

Lunch: Grilled steak salad with arugula, cherry tomatoes, avocado, and olive oil dressing.

Afternoon Snack: Sliced cucumber and bell pepper with guacamole.

Dinner: Roasted chicken thighs with rosemary and garlic, served with a medley of roasted vegetables (zucchini, carrots, and Brussels sprouts).

woman laying on a field of grass smiling

7-Day Paleo Diet Plan

Nutrient Deficiencies

 

The elimination of dairy and grains can lead to potential deficiencies in calcium, vitamin D, and fiber, which are important for bone health and proper digestion.

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Common Paleo Diet Mistakes

Types of Paleo Diet

Limited Food Variety

 

By excluding entire food groups such as legumes and whole grains, the Paleo Diet may reduce the diversity of beneficial nutrients and phytochemicals normally obtained from a balanced diet.

What to Avoid on Paleo Diet

Higher Cost and Accessibility

 

Focusing on lean meats, fish, fruits, and vegetables can sometimes be more expensive and less accessible, making it challenging for some individuals to maintain over the long term.

What Is Paleo Diet?

Day 5: Clean & Satisfying

 

Breakfast: Sweet potato hash with diced bell peppers, onions, and a couple of fried eggs.

Mid-Morning Snack: A handful of mixed berries with unsweetened coconut flakes.

Lunch: Beef and vegetable soup with carrots, celery, and kale.

Afternoon Snack: Fresh apple slices with homemade almond butter.

Dinner: Grilled shrimp skewers with zucchini, cherry tomatoes, and red onion, served over a bed of leafy greens.

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Paleo Diet Benefits

 

Paleo Diet Philosophy

 

  • Emphasize whole, unprocessed foods: The Paleo diet is based on the idea that our bodies thrive on foods that were available to our Paleolithic ancestors, meaning natural, real, and unaltered ingredients.
  • Aim for natural sourcing: Choose foods that are organic, grass-fed, and wild-caught when possible to avoid toxins and artificial chemicals.

 

Allowed Food Groups

 

  • Lean meats: Include a variety of lean cuts of meat from grass-fed animals and wild game, which are rich in protein and essential nutrients.
  • Fish and seafood: Opt for wild-caught fish high in omega-3 fatty acids to support heart and brain health.
  • Fruits and vegetables: Enjoy a wide array of fruits and non-starchy vegetables to provide essential vitamins, minerals, and fiber.
  • Nuts and seeds: Incorporate a moderate amount of nuts and seeds as sources of healthy fats and proteins, while being mindful of portion sizes.

 

Foods to Avoid

 

  • Processed foods: Eliminate or minimize processed and packaged items that contain additives, preservatives, and refined sugars.
  • Grains: Avoid cereal grains such as wheat, barley, and oats, which were not part of the ancestral diet.
  • Legumes: Exclude beans, lentils, and peanuts, as they contain anti-nutrients that can impair nutrient absorption.
  • Dairy products: Remove or significantly reduce dairy consumption since it is considered a post-Paleolithic introduction.

 

General Dietary Guidelines

 

  • Eat mindfully: Focus on consuming whole foods and preparing meals at home to avoid hidden additives and excessive sugars.
  • Balance macronutrients: Ensure an appropriate balance of proteins, healthy fats, and carbohydrates (from fruits and vegetables), keeping in mind that the body benefits from diverse nutrient sources.
  • Stay hydrated: Prioritize water as your primary beverage and avoid sugary drinks and artificial beverages.
  • Listen to your body: Adjust portion sizes and food choices based on how your body feels and responds to the diet.

 

Lifestyle Considerations

 

  • Integrate physical activity: Combine your Paleo diet with regular exercise to support overall health and well-being.
  • Focus on quality sleep: Adequate and restorative sleep is essential for overall health and complements the benefits of a clean diet.
  • Manage stress: Incorporate mindfulness and stress-reduction techniques, as chronic stress can negatively impact digestion and overall health.

 

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‍

Whole Foods Emphasis

 

The Paleo diet focuses on consuming unprocessed, nutrient-rich foods such as fruits, vegetables, lean meats, and nuts. This can lead to an increased intake of vitamins, minerals, and antioxidants, supporting overall health and well-being.

 

Stable Blood Sugar Levels

 

By avoiding refined sugars and grains, the Paleo diet helps regulate blood sugar levels. This can reduce insulin spikes, lower the risk of type 2 diabetes, and improve energy stability throughout the day.

 

Reduced Inflammation

 

The exclusion of processed foods and additives in the Paleo diet may lead to reductions in chronic inflammation. This can contribute to better joint health, lower risk of inflammatory diseases, and improved overall recovery.

 

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What to Eat on Paleo Diet

‍

Standard Paleo Diet

 

The Standard Paleo Diet focuses on consuming whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, legumes, refined sugars, and processed foods to mimic the eating patterns of our ancestors.

Autoimmune Paleo (AIP) Diet

 

The Autoimmune Paleo Diet is designed to help reduce inflammation and manage autoimmune conditions by eliminating foods that may trigger immune responses, including nightshades and other potential irritants, and emphasizing nutrient-dense, easily digestible options.

Primal Blueprint Paleo

 

This variant builds on traditional Paleo principles with an emphasis on ancestral eating habits and lifestyle factors. It prioritizes whole foods, occasional low-intensity carbohydrates, and healthy fats while integrating aspects of modern nutritional insights.

Ketogenic Paleo Diet

 

The Ketogenic Paleo Diet combines the low-carb, high-fat approach of the ketogenic diet with Paleo food selections. It emphasizes nutrient-dense, Paleo-approved sources of protein and fats while maintaining low carbohydrate intake to promote ketosis.

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Paleo Diet Basic Rules

Day 6: Revitalizing Flavors

 

Breakfast: Bacon (paleo turkey bacon) and eggs with a side of avocado slices and mixed berries.

Mid-Morning Snack: A pear with a small handful of walnuts.

Lunch: Spinach salad with grilled chicken, sliced strawberries, walnuts, and a balsamic vinaigrette (made with apple cider vinegar).

Afternoon Snack: Sliced apple with cashew butter.

Dinner: Baked cod with lemon-herb seasoning, served with steamed asparagus and mashed cauliflower.

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What foods are allowed on the Paleo diet?

Day 1: Paleo Kickstart

 

Breakfast: Scrambled eggs with spinach, tomatoes, and avocado, served with a side of mixed berries.

Mid-Morning Snack: A small apple with a handful of walnuts.

Lunch: Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and olive oil‐lemon dressing.

Afternoon Snack: Carrot sticks with homemade almond butter.

Dinner: Baked salmon with roasted asparagus and sweet potato wedges.

Is dairy allowed on the Paleo diet?

Day 2: Lean & Clean

 

Breakfast: Omelet with mushrooms, bell peppers, and onions, paired with a side of sliced avocado.

Mid-Morning Snack: A handful of mixed nuts and a pear.

Lunch: Turkey lettuce wraps with diced vegetables and paleo-compliant mustard.

Afternoon Snack: Celery sticks with cashew butter.

Dinner: Grass-fed beef stir-fry with broccoli, carrots, and snap peas in coconut aminos.

How long does it take to lose weight on a Paleo diet?

Day 3: Energy Boost

 

Breakfast: Smoothie with unsweetened almond milk, spinach, banana, and a scoop of almond butter.

Mid-Morning Snack: A small bowl of mixed berries.

Lunch: Mixed greens salad with grilled shrimp, avocado, cucumber, and a drizzle of olive oil.

Afternoon Snack: Sliced bell peppers with guacamole.

Dinner: Herb-roasted chicken with steamed green beans and mashed cauliflower.

Day 4: Nutrient Dense

 

Breakfast: Poached eggs over spinach and tomato sauté, accompanied by a handful of raspberries.

Mid-Morning Snack: Sliced cucumber and carrot sticks with a light homemade paleo hummus (using cashews).

Lunch: Salmon salad with arugula, avocado, red onion, and lemon-olive oil dressing.

Afternoon Snack: An orange and a small serving of almonds.

Dinner: Pork tenderloin roasted with rosemary, served with steamed broccoli and roasted Brussels sprouts.

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Standard Paleo Diet

 

The Standard Paleo Diet focuses on consuming whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, legumes, refined sugars, and processed foods to mimic the eating patterns of our ancestors.

Autoimmune Paleo (AIP) Diet

 

The Autoimmune Paleo Diet is designed to help reduce inflammation and manage autoimmune conditions by eliminating foods that may trigger immune responses, including nightshades and other potential irritants, and emphasizing nutrient-dense, easily digestible options.

Primal Blueprint Paleo

 

This variant builds on traditional Paleo principles with an emphasis on ancestral eating habits and lifestyle factors. It prioritizes whole foods, occasional low-intensity carbohydrates, and healthy fats while integrating aspects of modern nutritional insights.

Ketogenic Paleo Diet

 

The Ketogenic Paleo Diet combines the low-carb, high-fat approach of the ketogenic diet with Paleo food selections. It emphasizes nutrient-dense, Paleo-approved sources of protein and fats while maintaining low carbohydrate intake to promote ketosis.

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Paleo Diet Benefits

Whole Foods Emphasis

 

The Paleo diet focuses on consuming unprocessed, nutrient-rich foods such as fruits, vegetables, lean meats, and nuts. This can lead to an increased intake of vitamins, minerals, and antioxidants, supporting overall health and well-being.

 

Stable Blood Sugar Levels

 

By avoiding refined sugars and grains, the Paleo diet helps regulate blood sugar levels. This can reduce insulin spikes, lower the risk of type 2 diabetes, and improve energy stability throughout the day.

 

Reduced Inflammation

 

The exclusion of processed foods and additives in the Paleo diet may lead to reductions in chronic inflammation. This can contribute to better joint health, lower risk of inflammatory diseases, and improved overall recovery.

 

Nutrient Deficiencies

 

The elimination of dairy and grains can lead to potential deficiencies in calcium, vitamin D, and fiber, which are important for bone health and proper digestion.

Limited Food Variety

 

By excluding entire food groups such as legumes and whole grains, the Paleo Diet may reduce the diversity of beneficial nutrients and phytochemicals normally obtained from a balanced diet.

Higher Cost and Accessibility

 

Focusing on lean meats, fish, fruits, and vegetables can sometimes be more expensive and less accessible, making it challenging for some individuals to maintain over the long term.

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What to Eat on Paleo Diet

 

Foods to Avoid

 
  • Avoid Highly Processed Foods: Foods such as packaged snacks, fast food, and pre-prepared meals are often high in sodium, trans fats, and additives that can disrupt your metabolism and overall health.
  • Avoid Excessive Sugars: High sugar consumption can lead to energy crashes, weight gain, and increased risk of chronic diseases. This includes avoiding sugary drinks, sweets, and overly sweetened foods.
  • Steer Clear of Refined Carbohydrates: White bread, pastries, and other refined grains spike blood sugar levels while lacking essential nutrients. Opt instead for whole grains to provide sustained energy.
  • Limit Unhealthy Fats: Particularly trans fats and high levels of saturated fats found in fried foods and certain processed items. These fats can raise bad cholesterol levels and adversely impact heart health.
  • Avoid Artificial Additives and Preservatives: These substances, found in many processed foods, can negatively affect gut health and may contribute to inflammation. Focusing on whole, natural foods is key.
 

Lifestyle Factors to Avoid

 
  • Avoid Sedentary Behavior: Prolonged sitting and lack of movement contribute to various health issues including poor circulation, weight gain, and reduced metabolic function. Incorporate regular physical activity into your routine.
  • Avoid Chronic Stress: Continuous stress can harm both mental and physical health. Engaging in stress reduction practices such as mindfulness, meditation, or hobbies can improve overall well-being.
  • Avoid Insufficient Sleep: Poor sleep quality affects metabolic balance, cognitive function, and recovery. Ensure you get enough restful sleep—typically 7-9 hours per night—to support optimal health.
  • Avoid Exposure to Environmental Toxins: Reduce contact with pollutants, harmful chemicals, and excessive alcohol intake. This minimizes the burden on your detoxification systems and supports better overall health.
  • Avoid Over-Reliance on Extreme Dieting or Fad Diets: These approaches can be unsustainable and lead to nutritional deficiencies. Instead, emphasize balanced, nutrient-dense meals that support long-term health and energy levels.
 

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Paleo Diet Risks

Day 1: Paleo Kickstart

 

Breakfast: Scrambled eggs with spinach, tomatoes, and avocado, served with a side of mixed berries.

Mid-Morning Snack: A small apple with a handful of walnuts.

Lunch: Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and olive oil‐lemon dressing.

Afternoon Snack: Carrot sticks with homemade almond butter.

Dinner: Baked salmon with roasted asparagus and sweet potato wedges.

Day 2: Lean & Clean

 

Breakfast: Omelet with mushrooms, bell peppers, and onions, paired with a side of sliced avocado.

Mid-Morning Snack: A handful of mixed nuts and a pear.

Lunch: Turkey lettuce wraps with diced vegetables and paleo-compliant mustard.

Afternoon Snack: Celery sticks with cashew butter.

Dinner: Grass-fed beef stir-fry with broccoli, carrots, and snap peas in coconut aminos.

Day 3: Energy Boost

 

Breakfast: Smoothie with unsweetened almond milk, spinach, banana, and a scoop of almond butter.

Mid-Morning Snack: A small bowl of mixed berries.

Lunch: Mixed greens salad with grilled shrimp, avocado, cucumber, and a drizzle of olive oil.

Afternoon Snack: Sliced bell peppers with guacamole.

Dinner: Herb-roasted chicken with steamed green beans and mashed cauliflower.

Day 4: Nutrient Dense

 

Breakfast: Poached eggs over spinach and tomato sauté, accompanied by a handful of raspberries.

Mid-Morning Snack: Sliced cucumber and carrot sticks with a light homemade paleo hummus (using cashews).

Lunch: Salmon salad with arugula, avocado, red onion, and lemon-olive oil dressing.

Afternoon Snack: An orange and a small serving of almonds.

Dinner: Pork tenderloin roasted with rosemary, served with steamed broccoli and roasted Brussels sprouts.

Day 5: Clean & Satisfying

 

Breakfast: Sweet potato hash with diced bell peppers, onions, and a couple of fried eggs.

Mid-Morning Snack: A handful of mixed berries with unsweetened coconut flakes.

Lunch: Beef and vegetable soup with carrots, celery, and kale.

Afternoon Snack: Fresh apple slices with homemade almond butter.

Dinner: Grilled shrimp skewers with zucchini, cherry tomatoes, and red onion, served over a bed of leafy greens.

Day 6: Revitalizing Flavors

 

Breakfast: Bacon (paleo turkey bacon) and eggs with a side of avocado slices and mixed berries.

Mid-Morning Snack: A pear with a small handful of walnuts.

Lunch: Spinach salad with grilled chicken, sliced strawberries, walnuts, and a balsamic vinaigrette (made with apple cider vinegar).

Afternoon Snack: Sliced apple with cashew butter.

Dinner: Baked cod with lemon-herb seasoning, served with steamed asparagus and mashed cauliflower.

Day 7: Balanced & Refreshing

 

Breakfast: Vegetable frittata with spinach, mushrooms, and onions, paired with a side of mixed berries.

Mid-Morning Snack: A small banana with a few almonds.

Lunch: Grilled steak salad with arugula, cherry tomatoes, avocado, and olive oil dressing.

Afternoon Snack: Sliced cucumber and bell pepper with guacamole.

Dinner: Roasted chicken thighs with rosemary and garlic, served with a medley of roasted vegetables (zucchini, carrots, and Brussels sprouts).

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woman laying on a field of grass smiling

Paleo Diet Guide: Rules, Benefits & Foods to Eat

 

What is the Paleo Diet?

 

The Paleo Diet is a nutritional approach that seeks to emulate the dietary patterns presumed to be followed by our Paleolithic ancestors. This eating style is grounded in the idea that modern diseases can be mitigated by returning to a way of eating that the human body is genetically adapted to, emphasizing natural, unprocessed foods.

 

Core Concepts of the Paleo Diet

 
  • Emphasis on Whole Foods: The diet centers around consuming foods in their natural state without significant alterations or industrial processing.
  • Historical Inspirations: It draws inspiration from the presumed eating habits during the Paleolithic era, focusing on what our ancestors might have hunted or gathered.
  • Avoidance of Modern Additives: Foods that are products of modern agriculture, highly processed grains, refined sugars, and artificial ingredients are typically excluded.
  • Food Quality and Variety: While the diet encourages a variety of fruits, vegetables, nuts, seeds, fish, and lean meats, it is also mindful of the quality and natural sourcing of these products.

 

Philosophy Behind the Approach

 

The guiding philosophy of the Paleo Diet is based on the hypothesis that humans are best suited to the nutrition available during the Paleolithic period. Over millennia, many dietary changes have occurred through farming, animal domestication, and food processing, leading to a marked difference from the foods our biological systems evolved to handle. Advocates of the diet suggest that tapping into these more ancestral food choices can help align one's health with natural biological processes.

 

General Dietary Structure

 
  • Preferred Food Sources: The diet typically includes lean meats, fish, fruits, vegetables, nuts, and seeds harvested or caught in a natural environment.
  • Excluded Elements: It generally excludes or minimizes dairy products, grains, legumes, refined sugars, and processed oils because these are seen as modern introductions that may not align with human evolutionary nutrition.
  • Eating Patterns: The approach not only covers what foods to eat but also encourages mindfulness in eating habits, promoting meals that are both nutritionally dense and aligned with one’s natural rhythms.

 

Standard Paleo Diet

 

The Standard Paleo Diet focuses on consuming whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, legumes, refined sugars, and processed foods to mimic the eating patterns of our ancestors.

Autoimmune Paleo (AIP) Diet

 

The Autoimmune Paleo Diet is designed to help reduce inflammation and manage autoimmune conditions by eliminating foods that may trigger immune responses, including nightshades and other potential irritants, and emphasizing nutrient-dense, easily digestible options.

Primal Blueprint Paleo

 

This variant builds on traditional Paleo principles with an emphasis on ancestral eating habits and lifestyle factors. It prioritizes whole foods, occasional low-intensity carbohydrates, and healthy fats while integrating aspects of modern nutritional insights.

Ketogenic Paleo Diet

 

The Ketogenic Paleo Diet combines the low-carb, high-fat approach of the ketogenic diet with Paleo food selections. It emphasizes nutrient-dense, Paleo-approved sources of protein and fats while maintaining low carbohydrate intake to promote ketosis.

 

Allowed Paleo Foods

 

  • Meat and Fish: Choose grass-fed, pasture-raised meats and wild-caught fish.
  • Eggs: Preferably from free-range or pasture-raised sources.
  • Vegetables: A variety of non-starchy veggies for essential nutrients.
  • Fruits: Fresh fruits enjoyed in moderation.
  • Nuts and Seeds: Natural options (excluding peanuts) for healthy fats.
  • Healthy Fats: Include oils like olive, coconut, and avocado.
  • Herbs and Spices: Use fresh, natural seasonings for flavor.

 

 

Understanding Dairy on the Paleo Diet

 

  • Historical Basis: The Paleo diet focuses on foods available to our hunter-gatherer ancestors, meaning conventional dairy is generally excluded.
  • Modern Adaptations: Some paleo followers may experiment with limited, fermented dairy, but this is not traditional Paleo practice.
  • Health Considerations: Avoiding dairy can help reduce inflammation and digestive discomfort for those who are sensitive.

 

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Paleo Diet Benefits

 

What is the Paleo Diet?

 

The Paleo Diet is a nutritional approach that seeks to emulate the dietary patterns presumed to be followed by our Paleolithic ancestors. This eating style is grounded in the idea that modern diseases can be mitigated by returning to a way of eating that the human body is genetically adapted to, emphasizing natural, unprocessed foods.

 

Core Concepts of the Paleo Diet

 
  • Emphasis on Whole Foods: The diet centers around consuming foods in their natural state without significant alterations or industrial processing.
  • Historical Inspirations: It draws inspiration from the presumed eating habits during the Paleolithic era, focusing on what our ancestors might have hunted or gathered.
  • Avoidance of Modern Additives: Foods that are products of modern agriculture, highly processed grains, refined sugars, and artificial ingredients are typically excluded.
  • Food Quality and Variety: While the diet encourages a variety of fruits, vegetables, nuts, seeds, fish, and lean meats, it is also mindful of the quality and natural sourcing of these products.

 

Philosophy Behind the Approach

 

The guiding philosophy of the Paleo Diet is based on the hypothesis that humans are best suited to the nutrition available during the Paleolithic period. Over millennia, many dietary changes have occurred through farming, animal domestication, and food processing, leading to a marked difference from the foods our biological systems evolved to handle. Advocates of the diet suggest that tapping into these more ancestral food choices can help align one's health with natural biological processes.

 

General Dietary Structure

 
  • Preferred Food Sources: The diet typically includes lean meats, fish, fruits, vegetables, nuts, and seeds harvested or caught in a natural environment.
  • Excluded Elements: It generally excludes or minimizes dairy products, grains, legumes, refined sugars, and processed oils because these are seen as modern introductions that may not align with human evolutionary nutrition.
  • Eating Patterns: The approach not only covers what foods to eat but also encourages mindfulness in eating habits, promoting meals that are both nutritionally dense and aligned with one’s natural rhythms.

 

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Paleo Diet Risks

Whole Foods Emphasis

 

The Paleo diet focuses on consuming unprocessed, nutrient-rich foods such as fruits, vegetables, lean meats, and nuts. This can lead to an increased intake of vitamins, minerals, and antioxidants, supporting overall health and well-being.

 

Stable Blood Sugar Levels

 

By avoiding refined sugars and grains, the Paleo diet helps regulate blood sugar levels. This can reduce insulin spikes, lower the risk of type 2 diabetes, and improve energy stability throughout the day.

 

Reduced Inflammation

 

The exclusion of processed foods and additives in the Paleo diet may lead to reductions in chronic inflammation. This can contribute to better joint health, lower risk of inflammatory diseases, and improved overall recovery.

 

Nutrient Deficiencies

 

The elimination of dairy and grains can lead to potential deficiencies in calcium, vitamin D, and fiber, which are important for bone health and proper digestion.

Limited Food Variety

 

By excluding entire food groups such as legumes and whole grains, the Paleo Diet may reduce the diversity of beneficial nutrients and phytochemicals normally obtained from a balanced diet.

Higher Cost and Accessibility

 

Focusing on lean meats, fish, fruits, and vegetables can sometimes be more expensive and less accessible, making it challenging for some individuals to maintain over the long term.

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Curex oral dissolving tablets (ODT)

 

Paleo Diet Philosophy

 

  • Emphasize whole, unprocessed foods: The Paleo diet is based on the idea that our bodies thrive on foods that were available to our Paleolithic ancestors, meaning natural, real, and unaltered ingredients.
  • Aim for natural sourcing: Choose foods that are organic, grass-fed, and wild-caught when possible to avoid toxins and artificial chemicals.

 

Allowed Food Groups

 

  • Lean meats: Include a variety of lean cuts of meat from grass-fed animals and wild game, which are rich in protein and essential nutrients.
  • Fish and seafood: Opt for wild-caught fish high in omega-3 fatty acids to support heart and brain health.
  • Fruits and vegetables: Enjoy a wide array of fruits and non-starchy vegetables to provide essential vitamins, minerals, and fiber.
  • Nuts and seeds: Incorporate a moderate amount of nuts and seeds as sources of healthy fats and proteins, while being mindful of portion sizes.

 

Foods to Avoid

 

  • Processed foods: Eliminate or minimize processed and packaged items that contain additives, preservatives, and refined sugars.
  • Grains: Avoid cereal grains such as wheat, barley, and oats, which were not part of the ancestral diet.
  • Legumes: Exclude beans, lentils, and peanuts, as they contain anti-nutrients that can impair nutrient absorption.
  • Dairy products: Remove or significantly reduce dairy consumption since it is considered a post-Paleolithic introduction.

 

General Dietary Guidelines

 

  • Eat mindfully: Focus on consuming whole foods and preparing meals at home to avoid hidden additives and excessive sugars.
  • Balance macronutrients: Ensure an appropriate balance of proteins, healthy fats, and carbohydrates (from fruits and vegetables), keeping in mind that the body benefits from diverse nutrient sources.
  • Stay hydrated: Prioritize water as your primary beverage and avoid sugary drinks and artificial beverages.
  • Listen to your body: Adjust portion sizes and food choices based on how your body feels and responds to the diet.

 

Lifestyle Considerations

 

  • Integrate physical activity: Combine your Paleo diet with regular exercise to support overall health and well-being.
  • Focus on quality sleep: Adequate and restorative sleep is essential for overall health and complements the benefits of a clean diet.
  • Manage stress: Incorporate mindfulness and stress-reduction techniques, as chronic stress can negatively impact digestion and overall health.

 

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What to Eat on Paleo Diet

 

Foods to Avoid

 
  • Avoid Highly Processed Foods: Foods such as packaged snacks, fast food, and pre-prepared meals are often high in sodium, trans fats, and additives that can disrupt your metabolism and overall health.
  • Avoid Excessive Sugars: High sugar consumption can lead to energy crashes, weight gain, and increased risk of chronic diseases. This includes avoiding sugary drinks, sweets, and overly sweetened foods.
  • Steer Clear of Refined Carbohydrates: White bread, pastries, and other refined grains spike blood sugar levels while lacking essential nutrients. Opt instead for whole grains to provide sustained energy.
  • Limit Unhealthy Fats: Particularly trans fats and high levels of saturated fats found in fried foods and certain processed items. These fats can raise bad cholesterol levels and adversely impact heart health.
  • Avoid Artificial Additives and Preservatives: These substances, found in many processed foods, can negatively affect gut health and may contribute to inflammation. Focusing on whole, natural foods is key.
 

Lifestyle Factors to Avoid

 
  • Avoid Sedentary Behavior: Prolonged sitting and lack of movement contribute to various health issues including poor circulation, weight gain, and reduced metabolic function. Incorporate regular physical activity into your routine.
  • Avoid Chronic Stress: Continuous stress can harm both mental and physical health. Engaging in stress reduction practices such as mindfulness, meditation, or hobbies can improve overall well-being.
  • Avoid Insufficient Sleep: Poor sleep quality affects metabolic balance, cognitive function, and recovery. Ensure you get enough restful sleep—typically 7-9 hours per night—to support optimal health.
  • Avoid Exposure to Environmental Toxins: Reduce contact with pollutants, harmful chemicals, and excessive alcohol intake. This minimizes the burden on your detoxification systems and supports better overall health.
  • Avoid Over-Reliance on Extreme Dieting or Fad Diets: These approaches can be unsustainable and lead to nutritional deficiencies. Instead, emphasize balanced, nutrient-dense meals that support long-term health and energy levels.
 

‍

What foods are allowed on the Paleo diet?

Day 1: Paleo Kickstart

 

Breakfast: Scrambled eggs with spinach, tomatoes, and avocado, served with a side of mixed berries.

Mid-Morning Snack: A small apple with a handful of walnuts.

Lunch: Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and olive oil‐lemon dressing.

Afternoon Snack: Carrot sticks with homemade almond butter.

Dinner: Baked salmon with roasted asparagus and sweet potato wedges.

Is dairy allowed on the Paleo diet?

Day 2: Lean & Clean

 

Breakfast: Omelet with mushrooms, bell peppers, and onions, paired with a side of sliced avocado.

Mid-Morning Snack: A handful of mixed nuts and a pear.

Lunch: Turkey lettuce wraps with diced vegetables and paleo-compliant mustard.

Afternoon Snack: Celery sticks with cashew butter.

Dinner: Grass-fed beef stir-fry with broccoli, carrots, and snap peas in coconut aminos.

How long does it take to lose weight on a Paleo diet?

Day 3: Energy Boost

 

Breakfast: Smoothie with unsweetened almond milk, spinach, banana, and a scoop of almond butter.

Mid-Morning Snack: A small bowl of mixed berries.

Lunch: Mixed greens salad with grilled shrimp, avocado, cucumber, and a drizzle of olive oil.

Afternoon Snack: Sliced bell peppers with guacamole.

Dinner: Herb-roasted chicken with steamed green beans and mashed cauliflower.

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What Is Paleo Diet?

 

What is the Paleo Diet?

 

The Paleo Diet is a nutritional approach that seeks to emulate the dietary patterns presumed to be followed by our Paleolithic ancestors. This eating style is grounded in the idea that modern diseases can be mitigated by returning to a way of eating that the human body is genetically adapted to, emphasizing natural, unprocessed foods.

 

Core Concepts of the Paleo Diet

 
  • Emphasis on Whole Foods: The diet centers around consuming foods in their natural state without significant alterations or industrial processing.
  • Historical Inspirations: It draws inspiration from the presumed eating habits during the Paleolithic era, focusing on what our ancestors might have hunted or gathered.
  • Avoidance of Modern Additives: Foods that are products of modern agriculture, highly processed grains, refined sugars, and artificial ingredients are typically excluded.
  • Food Quality and Variety: While the diet encourages a variety of fruits, vegetables, nuts, seeds, fish, and lean meats, it is also mindful of the quality and natural sourcing of these products.

 

Philosophy Behind the Approach

 

The guiding philosophy of the Paleo Diet is based on the hypothesis that humans are best suited to the nutrition available during the Paleolithic period. Over millennia, many dietary changes have occurred through farming, animal domestication, and food processing, leading to a marked difference from the foods our biological systems evolved to handle. Advocates of the diet suggest that tapping into these more ancestral food choices can help align one's health with natural biological processes.

 

General Dietary Structure

 
  • Preferred Food Sources: The diet typically includes lean meats, fish, fruits, vegetables, nuts, and seeds harvested or caught in a natural environment.
  • Excluded Elements: It generally excludes or minimizes dairy products, grains, legumes, refined sugars, and processed oils because these are seen as modern introductions that may not align with human evolutionary nutrition.
  • Eating Patterns: The approach not only covers what foods to eat but also encourages mindfulness in eating habits, promoting meals that are both nutritionally dense and aligned with one’s natural rhythms.

 

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Paleo Diet Benefits

Whole Foods Emphasis

 

The Paleo diet focuses on consuming unprocessed, nutrient-rich foods such as fruits, vegetables, lean meats, and nuts. This can lead to an increased intake of vitamins, minerals, and antioxidants, supporting overall health and well-being.

 

Stable Blood Sugar Levels

 

By avoiding refined sugars and grains, the Paleo diet helps regulate blood sugar levels. This can reduce insulin spikes, lower the risk of type 2 diabetes, and improve energy stability throughout the day.

 

Reduced Inflammation

 

The exclusion of processed foods and additives in the Paleo diet may lead to reductions in chronic inflammation. This can contribute to better joint health, lower risk of inflammatory diseases, and improved overall recovery.

 

Paleo Diet Risks

Nutrient Deficiencies

 

The elimination of dairy and grains can lead to potential deficiencies in calcium, vitamin D, and fiber, which are important for bone health and proper digestion.

Limited Food Variety

 

By excluding entire food groups such as legumes and whole grains, the Paleo Diet may reduce the diversity of beneficial nutrients and phytochemicals normally obtained from a balanced diet.

Higher Cost and Accessibility

 

Focusing on lean meats, fish, fruits, and vegetables can sometimes be more expensive and less accessible, making it challenging for some individuals to maintain over the long term.

Paleo Diet Basic Rules

 

Paleo Diet Philosophy

 

  • Emphasize whole, unprocessed foods: The Paleo diet is based on the idea that our bodies thrive on foods that were available to our Paleolithic ancestors, meaning natural, real, and unaltered ingredients.
  • Aim for natural sourcing: Choose foods that are organic, grass-fed, and wild-caught when possible to avoid toxins and artificial chemicals.

 

Allowed Food Groups

 

  • Lean meats: Include a variety of lean cuts of meat from grass-fed animals and wild game, which are rich in protein and essential nutrients.
  • Fish and seafood: Opt for wild-caught fish high in omega-3 fatty acids to support heart and brain health.
  • Fruits and vegetables: Enjoy a wide array of fruits and non-starchy vegetables to provide essential vitamins, minerals, and fiber.
  • Nuts and seeds: Incorporate a moderate amount of nuts and seeds as sources of healthy fats and proteins, while being mindful of portion sizes.

 

Foods to Avoid

 

  • Processed foods: Eliminate or minimize processed and packaged items that contain additives, preservatives, and refined sugars.
  • Grains: Avoid cereal grains such as wheat, barley, and oats, which were not part of the ancestral diet.
  • Legumes: Exclude beans, lentils, and peanuts, as they contain anti-nutrients that can impair nutrient absorption.
  • Dairy products: Remove or significantly reduce dairy consumption since it is considered a post-Paleolithic introduction.

 

General Dietary Guidelines

 

  • Eat mindfully: Focus on consuming whole foods and preparing meals at home to avoid hidden additives and excessive sugars.
  • Balance macronutrients: Ensure an appropriate balance of proteins, healthy fats, and carbohydrates (from fruits and vegetables), keeping in mind that the body benefits from diverse nutrient sources.
  • Stay hydrated: Prioritize water as your primary beverage and avoid sugary drinks and artificial beverages.
  • Listen to your body: Adjust portion sizes and food choices based on how your body feels and responds to the diet.

 

Lifestyle Considerations

 

  • Integrate physical activity: Combine your Paleo diet with regular exercise to support overall health and well-being.
  • Focus on quality sleep: Adequate and restorative sleep is essential for overall health and complements the benefits of a clean diet.
  • Manage stress: Incorporate mindfulness and stress-reduction techniques, as chronic stress can negatively impact digestion and overall health.

 

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Types of Paleo Diet

‍

Standard Paleo Diet

 

The Standard Paleo Diet focuses on consuming whole, unprocessed foods such as lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, legumes, refined sugars, and processed foods to mimic the eating patterns of our ancestors.

Autoimmune Paleo (AIP) Diet

 

The Autoimmune Paleo Diet is designed to help reduce inflammation and manage autoimmune conditions by eliminating foods that may trigger immune responses, including nightshades and other potential irritants, and emphasizing nutrient-dense, easily digestible options.

Primal Blueprint Paleo

 

This variant builds on traditional Paleo principles with an emphasis on ancestral eating habits and lifestyle factors. It prioritizes whole foods, occasional low-intensity carbohydrates, and healthy fats while integrating aspects of modern nutritional insights.

Ketogenic Paleo Diet

 

The Ketogenic Paleo Diet combines the low-carb, high-fat approach of the ketogenic diet with Paleo food selections. It emphasizes nutrient-dense, Paleo-approved sources of protein and fats while maintaining low carbohydrate intake to promote ketosis.

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What to Eat on Paleo Diet

Lean Meats

 

Grass-fed beef, free-range poultry, and other organic meats that offer high-quality protein and essential fats without unwanted additives.

Fish and Seafood

 

Wild-caught fish and shellfish, such as salmon and shrimp, which provide omega-3 fatty acids and vital nutrients in their natural, unprocessed forms.

Fresh Fruits

 

A variety of seasonal fruits like berries, apples, and citrus that supply vitamins, antioxidants, and natural sweetness while adhering to Paleo principles.

Vegetables

 

Non-starchy vegetables including leafy greens, cruciferous veggies, and root vegetables that are rich in fiber, vitamins, and minerals essential for a balanced diet.

Nuts and Seeds

 

Raw, unsalted nuts and seeds such as almonds, walnuts, and chia seeds that provide healthy fats, protein, and fiber in a minimally processed form.

Eggs

 

Free-range or pasture-raised eggs that are nutrient-dense, offering high-quality protein and essential vitamins without artificial additives.

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7-Day Paleo Diet Plan

Day 1: Paleo Kickstart

 

Breakfast: Scrambled eggs with spinach, tomatoes, and avocado, served with a side of mixed berries.

Mid-Morning Snack: A small apple with a handful of walnuts.

Lunch: Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and olive oil‐lemon dressing.

Afternoon Snack: Carrot sticks with homemade almond butter.

Dinner: Baked salmon with roasted asparagus and sweet potato wedges.

Day 2: Lean & Clean

 

Breakfast: Omelet with mushrooms, bell peppers, and onions, paired with a side of sliced avocado.

Mid-Morning Snack: A handful of mixed nuts and a pear.

Lunch: Turkey lettuce wraps with diced vegetables and paleo-compliant mustard.

Afternoon Snack: Celery sticks with cashew butter.

Dinner: Grass-fed beef stir-fry with broccoli, carrots, and snap peas in coconut aminos.

Day 3: Energy Boost

 

Breakfast: Smoothie with unsweetened almond milk, spinach, banana, and a scoop of almond butter.

Mid-Morning Snack: A small bowl of mixed berries.

Lunch: Mixed greens salad with grilled shrimp, avocado, cucumber, and a drizzle of olive oil.

Afternoon Snack: Sliced bell peppers with guacamole.

Dinner: Herb-roasted chicken with steamed green beans and mashed cauliflower.

Day 4: Nutrient Dense

 

Breakfast: Poached eggs over spinach and tomato sauté, accompanied by a handful of raspberries.

Mid-Morning Snack: Sliced cucumber and carrot sticks with a light homemade paleo hummus (using cashews).

Lunch: Salmon salad with arugula, avocado, red onion, and lemon-olive oil dressing.

Afternoon Snack: An orange and a small serving of almonds.

Dinner: Pork tenderloin roasted with rosemary, served with steamed broccoli and roasted Brussels sprouts.

Day 5: Clean & Satisfying

 

Breakfast: Sweet potato hash with diced bell peppers, onions, and a couple of fried eggs.

Mid-Morning Snack: A handful of mixed berries with unsweetened coconut flakes.

Lunch: Beef and vegetable soup with carrots, celery, and kale.

Afternoon Snack: Fresh apple slices with homemade almond butter.

Dinner: Grilled shrimp skewers with zucchini, cherry tomatoes, and red onion, served over a bed of leafy greens.

Day 6: Revitalizing Flavors

 

Breakfast: Bacon (paleo turkey bacon) and eggs with a side of avocado slices and mixed berries.

Mid-Morning Snack: A pear with a small handful of walnuts.

Lunch: Spinach salad with grilled chicken, sliced strawberries, walnuts, and a balsamic vinaigrette (made with apple cider vinegar).

Afternoon Snack: Sliced apple with cashew butter.

Dinner: Baked cod with lemon-herb seasoning, served with steamed asparagus and mashed cauliflower.

Day 7: Balanced & Refreshing

 

Breakfast: Vegetable frittata with spinach, mushrooms, and onions, paired with a side of mixed berries.

Mid-Morning Snack: A small banana with a few almonds.

Lunch: Grilled steak salad with arugula, cherry tomatoes, avocado, and olive oil dressing.

Afternoon Snack: Sliced cucumber and bell pepper with guacamole.

Dinner: Roasted chicken thighs with rosemary and garlic, served with a medley of roasted vegetables (zucchini, carrots, and Brussels sprouts).

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What to Avoid on Paleo Diet

 

Foods to Avoid

 
  • Avoid Highly Processed Foods: Foods such as packaged snacks, fast food, and pre-prepared meals are often high in sodium, trans fats, and additives that can disrupt your metabolism and overall health.
  • Avoid Excessive Sugars: High sugar consumption can lead to energy crashes, weight gain, and increased risk of chronic diseases. This includes avoiding sugary drinks, sweets, and overly sweetened foods.
  • Steer Clear of Refined Carbohydrates: White bread, pastries, and other refined grains spike blood sugar levels while lacking essential nutrients. Opt instead for whole grains to provide sustained energy.
  • Limit Unhealthy Fats: Particularly trans fats and high levels of saturated fats found in fried foods and certain processed items. These fats can raise bad cholesterol levels and adversely impact heart health.
  • Avoid Artificial Additives and Preservatives: These substances, found in many processed foods, can negatively affect gut health and may contribute to inflammation. Focusing on whole, natural foods is key.
 

Lifestyle Factors to Avoid

 
  • Avoid Sedentary Behavior: Prolonged sitting and lack of movement contribute to various health issues including poor circulation, weight gain, and reduced metabolic function. Incorporate regular physical activity into your routine.
  • Avoid Chronic Stress: Continuous stress can harm both mental and physical health. Engaging in stress reduction practices such as mindfulness, meditation, or hobbies can improve overall well-being.
  • Avoid Insufficient Sleep: Poor sleep quality affects metabolic balance, cognitive function, and recovery. Ensure you get enough restful sleep—typically 7-9 hours per night—to support optimal health.
  • Avoid Exposure to Environmental Toxins: Reduce contact with pollutants, harmful chemicals, and excessive alcohol intake. This minimizes the burden on your detoxification systems and supports better overall health.
  • Avoid Over-Reliance on Extreme Dieting or Fad Diets: These approaches can be unsustainable and lead to nutritional deficiencies. Instead, emphasize balanced, nutrient-dense meals that support long-term health and energy levels.
 

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Common Paleo Diet Mistakes

Mistake 1: Overreliance on Meat and Fats

 

Many individuals on the Paleo Diet tend to focus excessively on animal proteins and fats, sometimes neglecting the importance of a variety of fruits, vegetables, and other nutrient-dense foods. This imbalance can lead to nutrient deficiencies and an increased intake of saturated fats.

Mistake 2: Neglecting Nutrient Variety

 

Excluding entire food groups without thoughtful substitution may limit your intake of essential vitamins and minerals. Relying solely on a narrow range of Paleo-approved foods can result in a less diverse diet that misses out on important micronutrients.

Mistake 3: Relying on Processed “Paleo” Foods

 

The market is flooded with products labeled as “Paleo,” which often contain additives, preservatives, or ingredients that stray from the diet’s original premise. Trusting these processed options can undermine the health benefits associated with whole, natural foods.

Mistake 4: Poor Meal Planning and Preparation

 

Without proper planning, sticking to the Paleo Diet can become challenging, leading to rushed meals or reliance on less healthy alternatives. Inadequate preparation may also result in missing out on necessary nutrient variations, contributing to an imbalanced diet.

‍

What foods are allowed on the Paleo diet?

 

Allowed Paleo Foods

 

  • Meat and Fish: Choose grass-fed, pasture-raised meats and wild-caught fish.
  • Eggs: Preferably from free-range or pasture-raised sources.
  • Vegetables: A variety of non-starchy veggies for essential nutrients.
  • Fruits: Fresh fruits enjoyed in moderation.
  • Nuts and Seeds: Natural options (excluding peanuts) for healthy fats.
  • Healthy Fats: Include oils like olive, coconut, and avocado.
  • Herbs and Spices: Use fresh, natural seasonings for flavor.

 

Is dairy allowed on the Paleo diet?

 

Understanding Dairy on the Paleo Diet

 

  • Historical Basis: The Paleo diet focuses on foods available to our hunter-gatherer ancestors, meaning conventional dairy is generally excluded.
  • Modern Adaptations: Some paleo followers may experiment with limited, fermented dairy, but this is not traditional Paleo practice.
  • Health Considerations: Avoiding dairy can help reduce inflammation and digestive discomfort for those who are sensitive.

 

How long does it take to lose weight on a Paleo diet?

 

Weight Loss on the Paleo Diet

 
  • The timeframe to lose weight varies by individual. Factors like metabolism, activity level, and portion sizes mean many see a steady loss of about 1–2 pounds per week.
  • Consistency is key. Embracing whole, unprocessed foods and proper meal timing supports long-term weight loss.
  • Personalization matters. Adjust your meal plan and activity to fit your body's needs for more effective results.
 

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Whole Foods Emphasis

 

The Paleo diet focuses on consuming unprocessed, nutrient-rich foods such as fruits, vegetables, lean meats, and nuts. This can lead to an increased intake of vitamins, minerals, and antioxidants, supporting overall health and well-being.

 

Stable Blood Sugar Levels

 

By avoiding refined sugars and grains, the Paleo diet helps regulate blood sugar levels. This can reduce insulin spikes, lower the risk of type 2 diabetes, and improve energy stability throughout the day.

 

Reduced Inflammation

 

The exclusion of processed foods and additives in the Paleo diet may lead to reductions in chronic inflammation. This can contribute to better joint health, lower risk of inflammatory diseases, and improved overall recovery.

 

Nutrient Deficiencies

 

The elimination of dairy and grains can lead to potential deficiencies in calcium, vitamin D, and fiber, which are important for bone health and proper digestion.

Limited Food Variety

 

By excluding entire food groups such as legumes and whole grains, the Paleo Diet may reduce the diversity of beneficial nutrients and phytochemicals normally obtained from a balanced diet.

Higher Cost and Accessibility

 

Focusing on lean meats, fish, fruits, and vegetables can sometimes be more expensive and less accessible, making it challenging for some individuals to maintain over the long term.

Whole Foods Emphasis

 

The Paleo diet focuses on consuming unprocessed, nutrient-rich foods such as fruits, vegetables, lean meats, and nuts. This can lead to an increased intake of vitamins, minerals, and antioxidants, supporting overall health and well-being.

 

Stable Blood Sugar Levels

 

By avoiding refined sugars and grains, the Paleo diet helps regulate blood sugar levels. This can reduce insulin spikes, lower the risk of type 2 diabetes, and improve energy stability throughout the day.

 

Reduced Inflammation

 

The exclusion of processed foods and additives in the Paleo diet may lead to reductions in chronic inflammation. This can contribute to better joint health, lower risk of inflammatory diseases, and improved overall recovery.

 

Nutrient Deficiencies

 

The elimination of dairy and grains can lead to potential deficiencies in calcium, vitamin D, and fiber, which are important for bone health and proper digestion.

Limited Food Variety

 

By excluding entire food groups such as legumes and whole grains, the Paleo Diet may reduce the diversity of beneficial nutrients and phytochemicals normally obtained from a balanced diet.

Higher Cost and Accessibility

 

Focusing on lean meats, fish, fruits, and vegetables can sometimes be more expensive and less accessible, making it challenging for some individuals to maintain over the long term.

woman laying on a field of grass smiling

Paleo Diet Benefits

 

Foods to Avoid

 
  • Avoid Highly Processed Foods: Foods such as packaged snacks, fast food, and pre-prepared meals are often high in sodium, trans fats, and additives that can disrupt your metabolism and overall health.
  • Avoid Excessive Sugars: High sugar consumption can lead to energy crashes, weight gain, and increased risk of chronic diseases. This includes avoiding sugary drinks, sweets, and overly sweetened foods.
  • Steer Clear of Refined Carbohydrates: White bread, pastries, and other refined grains spike blood sugar levels while lacking essential nutrients. Opt instead for whole grains to provide sustained energy.
  • Limit Unhealthy Fats: Particularly trans fats and high levels of saturated fats found in fried foods and certain processed items. These fats can raise bad cholesterol levels and adversely impact heart health.
  • Avoid Artificial Additives and Preservatives: These substances, found in many processed foods, can negatively affect gut health and may contribute to inflammation. Focusing on whole, natural foods is key.
 

Lifestyle Factors to Avoid

 
  • Avoid Sedentary Behavior: Prolonged sitting and lack of movement contribute to various health issues including poor circulation, weight gain, and reduced metabolic function. Incorporate regular physical activity into your routine.
  • Avoid Chronic Stress: Continuous stress can harm both mental and physical health. Engaging in stress reduction practices such as mindfulness, meditation, or hobbies can improve overall well-being.
  • Avoid Insufficient Sleep: Poor sleep quality affects metabolic balance, cognitive function, and recovery. Ensure you get enough restful sleep—typically 7-9 hours per night—to support optimal health.
  • Avoid Exposure to Environmental Toxins: Reduce contact with pollutants, harmful chemicals, and excessive alcohol intake. This minimizes the burden on your detoxification systems and supports better overall health.
  • Avoid Over-Reliance on Extreme Dieting or Fad Diets: These approaches can be unsustainable and lead to nutritional deficiencies. Instead, emphasize balanced, nutrient-dense meals that support long-term health and energy levels.
 

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Our providers may also recommend medications such as metformin or supplements such as vitamin B12. We recognize the importance of managing side effects, so your care plan may include medication to alleviate them.

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Please note: Compounded medications are tailored to individual needs or used in case of shortages, but they are not FDA-approved for safety or effectiveness. A prescription is required. Results may vary from person to person.

What medications do your providers prescribe?

We prioritize a personalized approach to your health. If your medical provider prescribes medication, options may include GLP-1 treatments such as compounded semaglutide (the active ingredient in Wegovy®* and Ozempic®*). Our providers prescribe only combination treatments not available at your local pharmacy that may include vitamin B12, etc. to help you achieve your goals faster.

Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

Please note that compounded medications are customized to meet individual patient needs and are not FDA-approved for safety or effectiveness. A prescription is necessary. Results may vary from person to person.

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Compounding involves creating customized medications to meet the specific needs of individual patients. For instance, a patient may require a liquid version of a medication that is only available in tablet form. Pharmacies can also compound medications using FDA-approved drugs that are on the FDA’s shortage list.

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Is compounded medication the same as generic medication?

Compounded medications differ from generic drugs. Generics require FDA approval by demonstrating bio-equivalence to the brand-name drug. In contrast, compounded medications are not FDA-approved. They are made based on a personalized prescription that may not be commercially available elsewhere or when a drug appears on the FDA’s shortage list. Compounding pharmacies must have the proper licensed facilities and comply with state and federal regulations before dispensing these medications.

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Semaglutide Injections:

Prices for semaglutide start at only $149 per month for weekly doses of 0.25mg and 0.5mg. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 1mg, 1.7mg and 2.4mg of semaglutide for an additional $50 per month for each plan.

Tirzepatide Injections:

Prices for tirzepatide start at only $249 per month for weekly doses of 2.5mg and 5mg of tirzepatide.You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 7.5mg, 10mg and 12.5mg of tirzepatide for an additional $100 per month for each plan.

Semaglutide Tablets:

Prices for semaglutide tablets start at only $149 per month for daily doses of 2mg. You can cancel anytime. Some people experience weight loss at this dose and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 4mg and 8mg of semaglutide daily for an additional $50 per month for each plan.

Tirzepatide Tablets:

Prices for tirzepatide start at only $199 per month for daily dosees of 3mg of tirzepatide. You can cancel anytime. Some people experience weight loss at these doses and higher doses aren't advisable due to a higher risk of side effects. If you need a higher dose to achieve your weight loss goals, we offer higher-dose plans for 6mg and 12 mg of tirzepatide daily for an additional $100 per month for each plan.

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Can you prescribe Ozempic®* or Wegovy®*?

Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. While we don’t prescribe Ozempic®* or Wegovy®* directly, we may prescribe treatments containing the same active ingredient. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

Are video visits with a provider required?

Our providers will review your information 100% online. Depending on where you live and the specifics of your medical history, our providers may require you to have a video visit or asynchronous visit via text message. If prescribed, you’ll get unlimited online access to message your provider as needed for follow-ups, adjustments, and answers to your questions.

What states do you serve?

Currently, we do not serve Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.

What foods are allowed on the Paleo diet?

Day 1: Paleo Kickstart

 

Breakfast: Scrambled eggs with spinach, tomatoes, and avocado, served with a side of mixed berries.

Mid-Morning Snack: A small apple with a handful of walnuts.

Lunch: Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and olive oil‐lemon dressing.

Afternoon Snack: Carrot sticks with homemade almond butter.

Dinner: Baked salmon with roasted asparagus and sweet potato wedges.

Is dairy allowed on the Paleo diet?

Day 2: Lean & Clean

 

Breakfast: Omelet with mushrooms, bell peppers, and onions, paired with a side of sliced avocado.

Mid-Morning Snack: A handful of mixed nuts and a pear.

Lunch: Turkey lettuce wraps with diced vegetables and paleo-compliant mustard.

Afternoon Snack: Celery sticks with cashew butter.

Dinner: Grass-fed beef stir-fry with broccoli, carrots, and snap peas in coconut aminos.

How long does it take to lose weight on a Paleo diet?

Day 3: Energy Boost

 

Breakfast: Smoothie with unsweetened almond milk, spinach, banana, and a scoop of almond butter.

Mid-Morning Snack: A small bowl of mixed berries.

Lunch: Mixed greens salad with grilled shrimp, avocado, cucumber, and a drizzle of olive oil.

Afternoon Snack: Sliced bell peppers with guacamole.

Dinner: Herb-roasted chicken with steamed green beans and mashed cauliflower.

Day 4: Nutrient Dense

 

Breakfast: Poached eggs over spinach and tomato sauté, accompanied by a handful of raspberries.

Mid-Morning Snack: Sliced cucumber and carrot sticks with a light homemade paleo hummus (using cashews).

Lunch: Salmon salad with arugula, avocado, red onion, and lemon-olive oil dressing.

Afternoon Snack: An orange and a small serving of almonds.

Dinner: Pork tenderloin roasted with rosemary, served with steamed broccoli and roasted Brussels sprouts.

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Contact

Call/text us at:

(857) 240-1080

Email us at:

hi@getcurex.com

777 Brickell Ave #500-95053
Miami, FL 33131

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NOTICE OF PRIVACY PRACTICES
Curex provides allergy care plans for allergies, asthma, eczema and pet allergies.

Curex providers may prescribe sublingual allergy drops that contain the same ingredients as allergy shots but are more convenient & affordable.
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Curex-affiliated medical practices are independently owned and operated by licensed physicians who provide services using the Curex telehealth platform.

Compounded medications have not been approved by the FDA and the FDA has not evaluated their safety or efficacy.

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