The
paleo diet, also known as the caveman diet, was Google's most searched-for weight
loss method in 2013. The diet consists of foods that can be hunted and fished –
such as meat and seafood – and foods that can be gathered – such as eggs, nuts,
seeds, fruits, vegetables, herbs and spices. It's a regime based on the
supposed eating habits of our hunter-gatherer ancestors during the paleolithic
era, before the development of agriculture around 10,000 years ago. That means
cereal grains including wheat, dairy, refined sugar, potatoes and salt – as
well as anything processed – are strictly off the menu. There is no official
"paleo diet", but it is generally seen as a low-carb, high-protein
diet, with some variations on carbohydrate and meat intake. Advocates say the
paleo diet is a long-term healthy eating plan that can help you lose weight and
reduce your risk of diabetes, heart disease, cancer and other health problems.
Most
studies on the paleo-type diet are small, and more long-term research is needed
to show conclusively whether or not it is as effective as some people claim.
One 2008 study suggested the paleo diet "could help reduce the risk of
heart disease". However, several limitations in the study meant it was not
possible to say whether the paleo diet was any more effective than any other
low-calorie diets.
Pros:
The
paleo diet encourages you to eat less processed food and more fruit and
vegetables. Reducing your consumption of high-calorie foods will reduce your
calorie intake and help you lose weight. The diet is simple and doesn't involve
calorie counting. Some plans go by the "80/20" rule, where you'll get
99% of the benefits of the paleo diet if you adhere to it 80% of the time. This
flexibility can make the diet easier to stick to, so you are more likely to be
successful.
Cons:
There
are no accurate records of the diet of our Stone Age ancestors, so the paleo
diet is largely based on an educated guess, and its health claims lack
scientific evidence. Most versions of the diet encourage large amounts of meat,
which runs counter to current health advice on meat consumption. Many versions
ban dairy products and wholegrains, which form part of a healthy, balanced
diet. Like all high-protein diets, the paleo can be expensive, depending on
your choice of meat cuts. It's impossible to follow without eating meat,
seafood or eggs, so it's not one for vegetarians!
BDA
verdict:
Most
versions of the paleo diet exclude key food groups, raising the potential for
nutritional deficiencies unless careful substitutions are made, and dietary
supplements may be necessary. The diet has some positive aspects, so an adapted
version that doesn't ban any food groups – such as wholegrains, dairy and
legumes – would be a better choice. The diet lacks variety, so there's a risk
you'll get bored quickly and give up. If you want to copy your paleolithic
ancestors, you're better off mimicking their activity levels, rather than their
alleged diet.
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