Eating style
Paleo
What the paleo diet includes and leaves out, what short trials have and have not shown, and the nutrients to watch when grains, legumes and dairy go.
What it is
Paleo is modelled on a guess at what people ate before farming. In practice that means meat, fish, eggs, vegetables, fruit, nuts and seeds, with olive or coconut oil for cooking. Grains, legumes, dairy, refined sugar, alcohol and most processed foods are left out. Versions differ on details such as potatoes and salt, so two paleo plates can look quite different.
What the research shows
A 2015 systematic review found four randomised trials with 159 participants, analysed at six months or less. Waist size and triglycerides improved a little more on paleo-style eating than on guideline-based diets. A 2019 meta-analysis that pooled 11 trials found about 3.5 kg more weight loss than on diets based on standard recommendations.
The limits matter. The trials were small and short, and in the one two-year trial the early advantage in fat loss had gone by 24 months. Nothing in this research shows that grains, legumes or dairy harm people who tolerate them, or that the diet works for the reason its name suggests.
Eating this way here
There is no paleo label on our recipes, and no shelf on this page, because no search rule can remove every grain and legume. Combining the Gluten-free, Dairy-free and No added sugar filters takes out wheat, dairy and added sugar, but rice, beans, lentils and soy can still appear, so read the ingredient list before you cook.
Worth knowing
- Cutting dairy and grains can leave calcium, vitamin D and B vitamins short; one short study saw calcium intake roughly halve. If you stay paleo for more than a few weeks, plan how you will cover them.
- If you have a medical condition or take medication, particularly for diabetes or blood pressure, talk to your clinician before making a large change to how you eat.
- It tends to cost more and to need more planning and cooking than a mixed diet.
Common questions
Is paleo the same as keto?
No. Paleo restricts types of food, not carbohydrate: fruit, root vegetables and a little honey are allowed. Keto restricts carbohydrate itself, whatever the source. A paleo day can be high or low in carbs.
Do I need to give up grains and beans to be healthy?
No. The trials do not show that these foods cause harm, and leaving out whole grains, legumes and dairy can lower your intake of some nutrients. Many people keep the focus on unprocessed food and add them back.
Sources
- Manheimer et al., American Journal of Clinical Nutrition (2015): Paleolithic nutrition for metabolic syndrome, systematic review and meta-analysis
- de Menezes et al., Nutrition Journal (2019): Influence of Paleolithic diet on anthropometric markers, systematic review and meta-analysis
- Harvard T.H. Chan School of Public Health: Diet Review, Paleo Diet for Weight Loss
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.