The Paleolithic Diet
Everything about the paleolithic diet. Allowed and forbidden foods.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 143 lbs (paleo diet)
Active woman, 30 years old, 143 lbs (paleo diet)
Sedentary man, 30 years old, 176 lbs (paleo diet)
Active man, 30 years old, 176 lbs (paleo diet)
What is the paleolithic diet?
The paleo diet is inspired by the presumed diet of our hunter-gatherer ancestors, before agriculture. It excludes grains, legumes, dairy, and processed foods. It focuses on meats, fish, vegetables, fruits, nuts, and seeds. The idea is that our genetics haven't had time to adapt to modern agricultural foods.
Allowed foods
Meats (preferably grass-fed), fish and seafood, eggs, vegetables (all except potatoes depending on version), fruits (in moderation), nuts and seeds, healthy oils (olive, coconut, avocado). Root vegetables like sweet potato are generally accepted.
Excluded foods
Grains (wheat, rice, corn, oats), legumes (beans, lentils, chickpeas), dairy products, refined sugars, processed vegetable oils (sunflower, soybean), ultra-processed foods. Salt and coffee are debated depending on the version.
What science says
Some studies show benefits of paleo on weight loss, blood sugar, and cardiovascular markers. However, excluding legumes and whole grains deprives of beneficial fiber and nutrients. The diet can be expensive and socially difficult to follow.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to the Paleolithic Diet
The paleo, or paleolithic, diet is inspired by what our ancestors supposedly ate before the advent of agriculture about 10,000 years ago. The hypothesis is that our bodies are better adapted to this type of eating.
Philosophy of the Paleo Diet
Paleo is based on the idea that:
- Our genetics haven’t evolved fast enough to adapt to modern foods
- Agriculture introduced foods we’re not adapted to
- Returning to “ancestral” eating would improve our health
Important note: This theory is scientifically debated. We don’t know exactly what our ancestors ate, and human evolution is more complex than suggested.
Allowed Foods
Animal Proteins
- Meats: beef, lamb, pork, game (preferably grass-fed)
- Poultry: chicken, turkey, duck
- Fish: all, preferably wild-caught
- Seafood: shrimp, mussels, oysters
- Eggs: preferably from free-range hens
Vegetables
- All non-starchy vegetables
- Leafy greens (spinach, kale, lettuce)
- Cruciferous (broccoli, cauliflower)
- Squash, zucchini, eggplant
- Debate: Potatoes (excluded in strict paleo, accepted in moderate paleo)
Fruits
- All fruits, in moderation
- Prioritize berries (low in sugar)
- Limit very sweet tropical fruits
Healthy Fats
| Allowed | Excluded |
|---|---|
| Olive oil | Sunflower oil |
| Coconut oil | Soybean oil |
| Avocado oil | Corn oil |
| Animal fat | Margarine |
Nuts and Seeds
- Almonds, walnuts, hazelnuts
- Macadamia, Brazil nuts
- Sunflower, pumpkin seeds
- Excluded: Peanuts (they’re legumes)
Excluded Foods
Grains (all)
- Wheat, rye, barley
- Rice, corn, oats
- Quinoa (technically a pseudo-grain, debated)
- Bread, pasta, breakfast cereals
Legumes (all)
- Beans (all types)
- Lentils
- Chickpeas
- Peas
- Soy and derivatives (tofu, tempeh)
- Peanuts
Dairy Products
- Milk, cheese, yogurt
- Butter (accepted in some versions)
- Cream
Sugars and Processed Foods
- White sugar, brown sugar
- Corn syrup, agave syrup
- All processed foods
- Sweetened beverages
Sample Meal Plan
Breakfast (450 kcal)
- Scrambled eggs (3)
- Avocado
- Sauteed vegetables
Lunch (550 kcal)
- Grilled chicken salad
- Mixed vegetables
- Walnuts
- Olive oil vinaigrette
Dinner (600 kcal)
- Grilled salmon
- Sweet potato
- Steamed broccoli
- Olive oil
Snacks (200 kcal)
- Handful of almonds
- Fresh fruit
Potential Benefits
- Elimination of processed foods: beneficial for everyone
- High in protein and fiber: improved satiety
- Blood sugar stability: fewer insulin spikes
- Anti-inflammatory: elimination of refined oils
Criticisms and Limitations
- Exclusion of legumes: not scientifically justified
- High cost: quality meats, organic products
- Social difficulty: restaurants, family meals
- Risk of deficiencies: calcium (without dairy), fiber (without whole grains)
- Contested historical basis: our ancestors probably ate grains
Mistakes to Avoid
- Eating too much meat: hunter-gatherers ate lots of vegetables
- Ignoring calories: paleo can cause weight gain if caloric excess
- Strict version too long: legumes and whole grains are healthy
- Confusing “paleo” with “healthy”: paleo desserts can be very caloric
Why Voical Can Help You
Even on paleo, calories count. Voical helps you track your intake to ensure you reach your goals, whether weight loss or maintenance. The app also helps you check your fiber and other nutrient intake that can be limited on this diet.