What kind of paleo are you

Some people can get away with more frequent indulgences, others less. It's different for everyone. I really try to live by the mantra of not letting perfection get in the way of "good enough. Paleo is truly more than a diet. It also helps with some lifestyle issues for those who look into it, such as:. Remember, a paleo diet offers you healthy fats from eggs, meat, fish, dairy, nuts, seeds, olives, olive oil, coconut oil, avocados and more.

As with any diet or exercise plan, I urge you to check with your primary care doctor before making any major changes. By Greg Sharp, MD.

The information provided is for general informational purposes only and is not intended to be medical advice or a substitute for professional health care. You should consult an appropriate health care professional for your specific needs.

How a low-carb paleo diet changed my practice Dr. Greg Sharp talks about the paleo diet. December 10, What is the paleo diet? It includes nutrient-dense sources of protein, fats and plants that our bodies were made to digest, such as: Grass-fed meats Eggs Wild-caught fish Seafood Fresh vegetables Seasonal fruits Nuts Seeds In a strict definition, a paleo diet doesn't have the foods that came later in our history. Some of the modern, processed foods that contain chemical additives and preservatives include: Grains Sugar Legumes Dairy For a lot of people, the paleo diet is like a template to adapt to what works best for them.

My patients found: Allergies and asthma got better Acid reflux went away Irritable bowel syndrome improved Migraines went away Joints felt better Eczema and psoriasis cleared up The first few instances of this made me say, "Hmm, maybe there's something more to this, after all.

How long can you stay on the paleo diet? Get over the fear of natural dietary fat. Sources Centers for Disease Control and Prevention. Adult Obesity Facts. Yes, beer. All grains are forbidden on the paleo diet. First, grains are a product of modern agriculture; cavemen didn't nosh on bread. Second, grains are high in carbohydrates, which can spike your blood sugar.

Paleo critics point out that not all grains are created equal-whole grains do not spike your blood sugar as much as refined grains. Even so, paleo dieters still steer clear of grains because they contain different compounds and proteins like gluten, lectins and phytates, which they claim cause inflammation in the body and block other nutrients from being absorbed.

Paleo critics say these compounds are not a problem unless you have an allergy or sensitivity. Learn more about the science behind lectins. Legumes are members of a large family of plants that have a seed or pod. This category includes all beans , peas , lentils , tofu and other soy foods , and peanuts. This also includes peanut butter and soy sauce. Legumes are not allowed on paleo because of their high content of lectins and phytic acid.

Similar to grains, this is a point of controversy in the scientific community. In fact, lots of research supports eating legumes as part of a healthy diet because they are low in fat and high in fiber, protein and iron. Processed foods are full of the rest of the no-no's on the paleo diet: refined sugars, salt, refined vegetable oils and artificial sweeteners.

Our ancestors didn't eat these foods. Plus, there is little argument in the scientific community that refined sugars and excess salt contribute to obesity, high blood pressure and heart disease.

There is some disagreement, however, over vegetable oils and artificial sweeteners. The American Heart Association recommends consuming corn, safflower and canola oils, but paleo plans say these are "not allowed" because of the ratio of omega-6 to omega-3 fatty acids and the way the oils are processed. The U. Food and Drug Administration FDA condones artificial sweeteners as safe to consume, but they are not allowed on paleo since they are a man-made, processed food.

Plus, although artificial sweeteners lower calories in food, research shows they can still cause us to crave sweets and that they can be harmful to our gut bacteria. A strict paleo diet does not allow dairy products because hunter-gatherers did not milk cows. This includes milk, butter, yogurt, sour cream, and cheese. However, some paleo dieters say dairy is OK, especially if it is grass-fed because grass-fed butter, for example, has more omega-3s.

Fermented dairy products like kefir are also OK for some paleo eaters because they have a lower content of lactose and casein, the two concerns paleo dieters have with dairy.

If you prefer to avoid dairy on the paleo diet, you can substitute non-dairy products made with coconut milk, almond milk, and cashew milk. This is a gray area. Sugary fruits and starchy vegetables potatoes, squash, beets can spike your blood sugar more than berries and spinach. That's why these are OK in moderation and are best to minimize if you are trying to lose weight, according to paleo experts.

Alcohol is a no-no if you are strict paleo. Beer is made from grains, and liquor also contains traces of gluten. But, good news for cider-lovers: most hard ciders are gluten-free, so they are allowed. Check the label to be sure.

Red wine is more accepted in the paleo community because it contains the antioxidant resveratrol, but sorry chardonnay lovers, white wine is technically not allowed. Need some help with paleo shopping? Check out our ultimate paleo shopping list here. Not sure what Paleo is all about?

Read about the paleo diet here. Looking for a plan or program to help you reset and recharge? Check out my free paleo program here. The Paleo Cure by Chriss Kresser. The Paleo Solution by Robb Wolf, a must-read! Practical Paleo by Diane Sanfilippo.