PALEO QUICK START GUIDE

Are you new to the paleo lifestyle and have no clue where to start? Well have no fear, for I am here to help! Starting a new lifestyle can seem daunting, but this guide will get you started on the right track. And remember, there is no "one-size-fits-all" approach to a paleo diet, so tailor it to fit YOUR needs.

So What The Heck Is "Paleo" Anyway?

The premise of the Paleo Diet is that human DNA has not changed significantly since the Paleolithic era, and therefore we should be following a diet similar to what our ancestors followed thousands of years ago. While we may not know exactly what the typical diet of ancient humans was, we know that it did not include things like bread, fast food, processed foods, or refined sugars, all of which are foods that have little to no nutritional value. Instead, we know that ancient humans ate a diet that was based around natural foods that were readily available, such as proteins, vegetables, fruits and nuts, all of which are rich in nutrients.

For many people the point of this lifestyle is not to eat exactly what a caveman ate, or live a life exactly as they did. We don't do much hunting or gathering (except maybe at the shoe store, I hunt there quite a bit.... but I digress). The point of a Paleo Diet to make healthy choices and put foods in our bodies that our bodies were designed to consume. And while the same foods that were available thousands of years ago might not be available today in the exact same form, we can still use the same premise to make good choices with the foods we have available today. To keep it simple - eat REAL food. Make sense so far?

The following few sections will cover what foods are typically considered “allowed” on the Paleo Diet and which are usually avoided. This is not a black and white template for how YOU should eat, these are just general guidelines to consider. Remember that everyone’s bodies are unique, and you need to find the foods that work best for you.

So What Should I Avoid On A Paleo Diet?

What you will find about eating a Paleo Diet is that many of the foods that are avoided are also foods that many people have allergic reactions to. This makes sense because the premise of the Paleo Diet is that our bodies were never designed to consume those foods in the first place! Below is an overview of what foods are generally avoided:

Grains
Wheat flour, breads, pastas, corn, rice, oatmeal, tortillas, etc. contain both lectins and gluten, which causes inflammatory issues and digestive problems for many people.

Legumes
Things like lentils, beans, peas and peanuts all contain phytates and lectins which can cause inflammation for some people. Peanuts are actually considered a legume and not a nut, so you may want to avoid them if you are trying to heal your gut.

Dairy
Many individuals have trouble digesting the main sugar, lactose, in milk and milk products. Lactose can wreak havoc on their stomachs. Some people can tolerate ghee, which is clarified butter with all of the milk solids removed. There are some people who have no trouble at all with dairy, and they choose grass-fed dairy products whenever possible.

Refined Sugar
Sugar is nutrient deficient and can cause all sorts of problems such as weight gain, tooth decay, digestive problems and disease. It takes up room in your body that could be used for healthy, nutrient-dense options such as proteins and vegetables, so throw out that bag of sugar!

Alcohol
Beer or any alcohol that contains gluten should be avoided. If you are going to have an occasional alcoholic beverage, your best options usually are tequila, wine or a gluten-free cider. Alcohol in any form is hard on your liver and usually contains some form of sugar.

Processed Foods
This means all soda, candy, packaged snacks and chemical-filled foods. If it has an ingredient that you cannot pronounce, chances are you shouldn't be putting it in your body.

Trans-Fats
Any highly refined and processed fats such as vegetable oil, canola oil sunflower oil, margarine, along with others, should be avoided.

Soda and Energy Drinks
Don’t fill up on chemical-filled liquids that contain empty calories (that means even diet soda is out!). Focus on drinking water as your primary drink of choice.

So What CAN I Eat Then?!

The great thing about eating a Paleo Diet is that you get to eat a variety of so many amazing and delicious foods. Below is a list of the main categories of foods that are recommended to eat, but check out my “Paleo Grocery List” for a detailed list of ideas of foods you can enjoy.

Meats
Beef, Bison, Chicken, Turkey, Pork…. You name it, you can have it! Look for grass-fed, pasture-raised meats whenever possible. If you are having trouble finding grass-fed meats locally, Tropical Traditions and US Wellness Meats are both great online resources.

Seafood
Fish, Shrimp, Crab, Lobster, Mussels, Clams….again, you name it, you can have it! Look for wild-caught seafood whenever possible.

Eggs
Pastured eggs are your best option, because they come from chickens that are allowed to roam freely and eat a natural diet. These are also available through Tropical Traditions if you are having trouble locating them near you.

Vegetables
Vegetables are going to make up a good deal of your daily food intake and will provide you with fiber and nutrients. Some people limit starchy vegetables such potatoes if trying to lose weight, but you will quickly find what works best for you and your body.

Fruit
All fruits are allowed on the Paleo Diet, but the best options are berries such as blueberries, strawberries, blackberries, etc. Some people like to limit fruit intake if trying to lose weight, but see what works best for your body.

Nuts and Seeds
Nuts and seeds are a great way to add protein and fat to your diet (in moderation). This includes things like almond flour, almond butter, macadamia nut butter, etc.

Animal Fats
Lard, tallow and duck fat provide you with saturated fats and omega-3 fatty acids, and are great for high heat cooking and are a much better option than processed and chemical filled oils. US Wellness Meats offers a variety of quality fats to choose from if you cannot find a distributor near you.

Healthy Oils
Virgin coconut oil, olive oil, avocado oil, sesame seed oil and macadamia nut oil are all minimally processed oils that provide healthy fats that your body needs to function properly. These are great for making sauces and dressings. I order most of my oils through Tropical Traditions.

Note: Some people have sensitivities to foods that are considered “allowed” on the Paleo Diet, such as nightshades, eggs, nuts, potatoes, etc. This is why it is important to tailor the diet to work for you. Seek the advice of a doctor or nutritionist to see how to best adjust the diet for your needs.

I Know What To Eat Now... So What's Next?

Next you throw out all of the junk you have in your house and you restock your cupboards and fridge with real foods. You can check out my list of Paleo Cupboard Essentials to get an idea of what foods you may come across that you might not already have at home. Once you are stocked up, it's time to plan!

Meal Planning
Planning your meals ahead of time will help ensure that you will be successful on the Paleo Diet, especially when you are first starting out. You can use my sample meal plan to use as a guide, which also includes my blank meal plan template to print and use to create your own unique plans.

One of the best benefits of the Paleo Diet is that you get to eat a wide variety of foods, so you should never feel deprived or bored, and you will never have to sacrifice taste or flavor! Make sure to choose recipes that suite your personal tastes and that of your family, and try something new every now and then… you never know what you may wind up loving!

Grocery List
Once you have your meals planned for the week, it is easy to fill in your grocery list with all of the necessary ingredients. You can always adjust the ingredients of any recipe or meal plan to accommodate your personal preferences and number of guests. Just print out my handy-dandy grocery list and add the count of each ingredient that you will need next to each item. There is also a section to add any miscellaneous items you may want.

Snack Attacks
For some, adding in one or two healthy snacks throughout the day is necessary to accommodate their bodily needs, especially if you are very active. Snacks are not required on the Paleo Diet, but if you find yourself hungry between meals you can incorporate snacks into your meal plan, or increase the amount of food you eat at each meal.

Counting Calories
Counting things like calories, fat, etc. is generally avoided in a paleo lifestyle because the focus is on putting nutritious food in your body, and not on trying to fit your food intake to match some number like "1500 calories". That is why you wont see many paleo websites displaying that sort of information along with the recipes (including this site!).

Now Get Out There And Do It!

So that was my quick-ish guide to the paleo lifestyle! I hope you found it helpful, and I highly recommend you check out some of the resources below that can give you a deeper understanding of the paleo lifestyle.