Paleo Diet Basics: What It Is & How To Follow It

What Is the Paleo Diet?

The paleo diet, or ‘caveman diet’, is based on foods believed to have been eaten by humans during the Stone Age, mainly whole, unprocessed foods like meat, fish, eggs, vegetables, fruits, nuts, and seeds. It cuts out grains, legumes, most dairy, refined sugar, and junk food.

The core idea is that our bodies are better suited to these ancestral foods. Supporters say many modern illnesses such as obesity, diabetes, and heart disease, are linked to eating highly processed, modern foods our bodies aren’t well adapted to handle.

How the Paleo Diet Works

The paleo diet operates on several key principles that distinguish it from other dietary approaches:

• No processed foods: Cuts out refined sugar, additives, and packaged and ultra-processed items.
• Whole, natural foods: Focuses on unprocessed meats, fish, eggs, vegetables, fruits, nuts, and seeds.
• Protein and healthy fats first: Centres meals on quality protein and natural fats such as nuts, seeds, avocado, and coconut.
• Veggies and fruits as main carbs: Encourages plenty of non-starchy vegetables and whole fruits.
• No grains, legumes, most dairy, or refined oils: These food groups are largely excluded, with emphasis on better-quality ingredients (like grass-fed meat and wild fish) where possible.

Health Benefits of the Paleo Diet

The paleo diet may offer several health benefits by focusing on whole foods and cutting processed items, including:

• Improved blood sugar control and more stable energy due to reduced refined carbohydrates and sugars.
• Easier weight management due to a high-protein diet and fewer high-calorie processed foods.
• Lower inflammation by avoiding processed oils, sugars, and additives.
• Improved digestion for some people by limiting certain grains and legumes.
• Higher nutrient intake from vegetables, fruits, and high-quality proteins.
• Heart health support with potential improvements in cholesterol and blood pressure.

As per a 2025 StatPearls review, Paleo-style diets typically provide 19–35% of calories from protein, 28–58% from fat, and 22–40% from carbohydrate. Short-term studies show improvements in waist circumference, triglycerides, blood pressure, fasting glucose, and insulin sensitivity.

Paleo Diet for Weight Loss

The paleo diet benefits include weight loss by being a high-protein diet while cutting out sweets, refined grains, and fast food, helping you feel fuller and eat less. In one study, postmenopausal women with obesity following a paleo-style diet lost about 10% of their body weight in two years versus around 6% in a control group. However, long-term evidence is limited, and results still depend on total calories, activity, sleep, and overall lifestyle.

Paleo Diet for Gut & Digestive Health

The paleo diet may support better digestion, especially for people with food sensitivities:

• Removes common triggers: Cuts out wheat, legumes, and milk products that some people find hard to digest.
• Adds gut-friendly fibre sources: Focuses on vegetables, fruits, nuts, and seeds that help nourish healthy gut bacteria.
• Avoids packaged additives: Limits foods with preservatives, colouring agents, and artificial flavours that may irritate the stomach.
• May reduce discomfort: Many people notice less gas, bloating, and heaviness when they follow a paleo-style eating pattern.

Paleo Diet for Blood Sugar & Diabetes Management

For people with insulin resistance or type 2 diabetes, reducing refined carbs (like white rice), sweets, and sugary drinks, as in a paleo-style pattern, may help improve blood sugar control and insulin sensitivity in the short term.

However, because paleo also cuts out whole grains and legumes, which are important for long-term metabolic and heart health, many experts still prefer more balanced eating patterns. Anyone with diabetes or on blood sugar–lowering medicines should always consult their doctor or dietitian before making major diet changes.

Paleo Diet Food List: What to Eat & Avoid

The diet divides foods into two clear categories: those that support optimal health and those that should be eliminated.

Foods Allowed on the Paleo Diet

• High-quality proteins: Mutton, chicken, fish (rohu, pomfret, salmon), prawns, eggs
• Vegetables: Spinach, broccoli, cauliflower, carrots, beans, zucchini, pumpkin, capsicum
• Fruits: Guava, apple, orange, pomegranate, berries, mango and other tropical fruits in moderation
• Nuts and seeds: Almonds, walnuts, pistachios, cashews (in small amounts), pumpkin and sunflower seeds, chia, flax
• Healthy fats: Cold-pressed mustard, coconut, groundnut, and olive oil; coconut and limited animal fat
• Herbs and spices: Herbs, garlic, ginger, pepper, cinnamon, rosemary, basil, thyme
• Natural sweeteners: Small amounts of honey, dates, or jaggery

Foods to Avoid

• Grains: Wheat, rice, oats, barley, millets, and quinoa; bread, pasta, noodles, cereal
• Legumes: Lentils, chickpeas, kidney beans, soy, peanuts, tofu
• Dairy: Milk, yoghurt, cheese, cream (some flexible versions allow a little ghee)
• Processed/packaged foods: Packaged snacks, chips, bakery items, instant meals
• Refined oils: Refined sunflower, soybean, rice bran, and palm oils, as well as generic "refined oils".
• Refined sugars & sweeteners: White/brown sugar, corn syrup, artificial sweeteners in “diet” products.
• Processed meats: Packaged sausages, salami, bacon and other deli meats with preservatives.

Sample Paleo Diet Meal Plan (7-Day Menu)

Creating a structured paleo diet meal plan helps ensure nutritional balance and meal variety. Here's a sample weekly menu:

Paleo Breakfast Examples

Starting your day with a nutritious paleo breakfast sets the foundation for sustained energy:

• Spiced egg scramble with onions, tomatoes, spinach, peppers
• Coconut milk smoothie with berries or citrus fruit
• Sweet potato sauté topped with fried or poached eggs
• Coconut-flour pancakes with fresh fruit
• Breakfast salad with greens, avocado, nuts, seeds, and boiled eggs

Healthy Paleo Lunch & Dinner Options

• Grilled chicken or fish with sautéed vegetables
• Large salad bowl with greens, avocado, nuts, seeds, and protein
• Clear soups or bone broths with vegetables
• Coconut oil stir-fried vegetables with eggs or chicken strips
• One-pan roast chicken or fish with sweet potatoes, carrots, and beetroot

Snack Options Allowed on Paleo

Healthy paleo snacks help maintain energy between meals:

• Raw nuts and seeds: A small handful of almonds, walnuts, pistachios, pumpkin or sunflower seeds
• Fresh fruit combos: Apple or guava slices with almond/peanut-free nut butter; berries or banana with a spoonful of coconut cream
• Vegetable sticks: Carrot, cucumber, or capsicum sticks served with homemade guacamole or avocado chutney
• Boiled eggs: Easy, portable protein you can prep in advance
• Coconut chips: Unsweetened dried coconut flakes for healthy fats
• Homemade trail mix: A mix of nuts, seeds, and a few pieces of unsweetened dried fruit like dates or dried mango (very small amounts)

How to Start the Paleo Diet: Beginner Steps

Transitioning to the paleo diet requires careful planning and gradual implementation for the best results:

• Clean your pantry: Remove grains, processed foods, and refined sugar.
• Plan your first week: Make a simple meal plan and shopping list.
• Stock staples: Keep eggs, meat, fish, vegetables, fruits, nuts, and healthy oils at home.
• Go step by step: Cut one food group at a time if a full switch feels hard.
• Expect an adjustment phase: Temporary changes in energy levels or digestion are common.
• Save recipes: Collect easy paleo recipes so you don’t get bored.
• Talk to your doctor: Ask if you need any supplements during the transition.

Is the Paleo Diet Healthy & Safe for Everyone?

The paleo diet can be a healthy framework when it emphasises vegetables, fruits, nuts, seeds, and lean proteins while limiting sugary drinks and ultra-processed foods. However, removing whole grains, legumes, and dairy can raise the risk of nutrient deficiencies and doesn’t match most balanced-diet guidelines.

It may not be suitable for children, teens, pregnant or breastfeeding women, older adults with bone risk, or people with chronic illnesses without medical supervision.

Possible Risks & Side Effects of the Paleo Diet

The paleo diet can have some side effects, especially at the start:

• Fatigue and digestive changes as your body adjusts to fewer carbs and more fibre.
• Social and practical challenges when eating out or at gatherings.
• Nutrient gaps and higher costs if food groups are cut without planning, and you rely on pricey, quality proteins.
• Kidney concerns may arise if protein intake is very high, particularly in people with existing kidney disease.

Common Mistakes People Make on the Paleo Diet

Avoiding these common pitfalls can improve your success with the paleo diet:

• Making it “all about meat” and neglecting vegetables, fruits, and healthy fats.
• Over-relying on “Paleo-labelled” packaged products that can still be high in calories, sugar, or unhealthy fats.
• Ignoring portion sizes, assuming all “Paleo” foods can be eaten without limits.
• Skipping nutrient planning, especially for calcium, vitamin D, and dietary fibre.
• Not adapting the plan to medical conditions or medications under professional guidance.
• Being too strict can make the diet unsustainable and socially isolating.

Conclusion

Understanding which foods to include and which to exclude in a comprehensive paleo diet plan is essential for successful implementation. Before you switch to a paleo diet or any restrictive eating pattern, it’s also important to understand how it affects your overall health, blood sugar, cholesterol, kidney function, and nutrient levels.

Metropolis Healthcare offers more than 4,000 lab tests and comprehensive full-body checkups that can help you and your doctor track key markers while you experiment with dietary changes or manage existing conditions. Our advanced speciality testing and trusted quality are backed by 10,000+ service touchpoints, quick turnaround times, and a strong focus on accurate results. You can book your test through the website or the Metropolis Healthcare app, and make it easier to monitor your long-term health.

FAQs

What foods can you eat on the paleo diet?

You can eat lean meats, fish, eggs, lots of non-starchy vegetables, some fruits, nuts, seeds, and healthy fats like olive oil, coconut oil, and avocado. Herbs, spices, and small amounts of natural sweeteners are usually allowed.

Can you lose weight fast on the paleo diet?

Some people lose weight quickly at first because they cut sugary, fried, and ultra-processed foods and shift to a higher-protein, whole-food pattern. However, results vary with age, health, lifestyle, and other factors. A balanced diet supports steady, sustainable weight loss over time.

Is rice allowed in the paleo diet?

No. Rice is a grain, so it is not part of a traditional paleo diet. People often use cauliflower “rice” or extra vegetables as alternatives.

Is the paleo diet safe long-term?

Short-term studies show some benefits, but long-term safety data are limited. A flexible, “paleo-inspired” pattern that adds back some legumes or dairy may be easier to sustain and more balanced.

Can vegetarians follow the paleo diet?

A strict paleo diet is challenging for vegetarians because it excludes both legumes and most dairy, which are key protein sources. Many vegetarians follow a modified version with eggs, dairy, or legumes for better nutrition.

Can I drink milk or coffee on the paleo diet?

Regular milk is usually avoided on paleo, though small amounts of ghee or fermented dairy may be included in flexible versions. Black coffee is generally allowed; use unsweetened plant milks instead of regular milk and skip sugar.

What are the side effects of the paleo diet?

Early side effects can include headache, fatigue, or constipation as your body adjusts. Over time, a poorly planned paleo diet may lead to nutrient gaps (such as calcium or fibre) or higher cholesterol if it’s heavy in red meat and saturated fat.

References

• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182
• https://thepaleodiet.com/
• https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu
• https://health.clevelandclinic.org/paleo-diet
• https://www.ncbi.nlm.nih.gov/books/NBK482457/