Hacks for Wellness

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The Paleo Diet

Eat like they did during the Paleolithic Era

 

 

 

 

What’s the Paleo Diet?

The Paleo Diet is based on what humans might have eaten when we were hunter-gatherers. This period in history is called the Paleolithic Era, which dates roughly from 2.5 million to 10,000 years ago. The diet is also referred to as the Hunter-Gatherer Diet, Stone Age Diet, and Caveman Diet. Even though the diet has been slightly modernized, the idea is to eat foods that our genes are adapted to.

A Paleo Diet is rich in natural foods that was available for us when we were hunter-gatherers. This includes foods like lean meats, fish, vegetables, eggs, fruits, nuts and seeds. Grains, dairy products, and legumes, which were first introduced with the advent of farming, are not part of the Paleo Diet. Neither is the modern ultra-processed food that many people consume today.

People following the Paleolithic diet report improvements in inflammation, reduced blood pressure, better cholesterol levels, and improved sleep. However, unlike the Mediterranean Diet, there isn’t much research on larger populations regarding the Paleo Diet. Some small studies suggest that the Paleo Diet might help with weight loss, triglycerides, cholesterol, and blood pressure management.This suggests that the diet may benefit your overall health and wellness.

 

What You Should Eat

Eggs
Eggs

Eggs are a part of the Paleo Diet. Eggs are a nutrient-rich source to most vitamins and minerals. If you need inspiration, there are plenty of Paleo Egg Recipes to find online.

Meat
Meat

On a Paleo Diet you should consume lean, unprocessed meat. Ideally meat from wild or grass-fed animals. The diet also includes fish.

Fruit and Vegetables
Vegetables

Fruit and Vegetables are part of the Paleo Diet. Choose between anything from kale, broccoli and carrots to apples, avocados, strawberries and bananas.

 

Paleo Diet Food List

The whole idea behind the Paleo Diet is to eat foods that were available during the Paleolithic Era. This means there are some restrictions on what you can and cannot eat. For example, the diet doesn’t include modern foods such as wheat, pasta, or processed foods. Instead, you should focus on nutrient-dense, natural foods that were consumed when we were hunter-gatherers.

Try cooking every meal from scratch and avoid foods made in a factory. To be sure about what to use in your cooking, you can refer to our Paleo Diet food list below. Items included in each category are just examples.

Meat

Beef, pork, chicken, lamb, turkey, game meat

Vegetables

Carrot, cucumber, tomato, kale, broccoli, onion, pepper, cauliflower, Brussels sprouts, cabbage, spinach, sweet potato

Fats & Oils

Olive oil, avocado oil, coconut oil, walnut oil

Eggs

Free-range or pastured

Fruits

Apple, melon, pear, banana, peach, avocado, orange, blueberries, strawberries, citrus fruit

Spices

Sea salt, turmeric, pepper, rosemary, garlic

Fish & Seafood

Herring, salmon, cod, haddock, trout, shrimp, crab, shellfish

Nuts & Seeds

Almonds, walnuts, macadamia nuts, hazelnuts, pecans, Brazil nuts, sunflower seeds, chia, flax seeds

 
 
Paleo Diet Food List
 
 

Foods to limit on a Paleo Diet

There is actually quite a lot of food you have to avoid if you’re going to follow an eating pattern like the Paleo Diet. First of all, you should cut all the ultra-processed food that you usually eat. This includes chips, cookies, fast food, ready meals, ice cream, sodas, sugary breakfast cereals etc. You should also avoid foods that are labeled with “low fat” or “diet”. These foods contains additives like starch and artificial colors.

Grains like wheat, rye, barley and spelt do not belong in a Paleo Diet. This means that you should limit all types of pasta, bread and cereals. The same applies to dairy products, so no milk, yogurt or cheese. Neither is legumes like beans, peanuts and lentils a part of the Paleo Diet.

There are divided opinions on whether potatoes are considered part of a Paleolithic diet. Our conclusion is that potatoes are fine as long as they are eaten with the skin and not processed in any way. Something that’s not fine however, if you’re going to follow this eating pattern is vegetable oils like canola oil, corn oil, sunflower oil, soybean oil, grapeseed oil and cottonseed oil.

On a Paleo Diet, there is no room for added sugar or refined sugar in any way. This means, stay away from fruit juices, candy, table sugar and soft drinks. The same goes with artificial sweeteners like aspartame, saccharin, sucralose, acesulfame potassium and cyclamates.

 
 

Health Benefits of the Paleo Diet

The Paleo Diet can be considered a healthy diet because it excludes ultra-processed foods and added or refined sugars. It also shares many similarities with other healthy diets, emphasizing the consumption of fruits, vegetables, and lean meats. However, there have not been many large studies conducted on the Paleolithic diet. As a result, it’s difficult to determine its long-term effects.

When it comes to smaller short-term studies done on the Paleo Diet there’s been found some potential health benefits of the Paleo Diet. For example, individuals with type 2 diabetes who followed a Paleo Diet during 12 weeks, improved their metabolic balance, gycemic control and fat mass.

Some small studies have found that a Paleolithic diet can improve cholesterol levels, increase satiety, and lower blood pressure and all-cause mortality. Our conclusion is that most of the benefits of the Paleo Diet come from avoiding ultra-processed foods, added sugars, and refined sugars. Additionally, consuming real, nutrient-rich foods without additives has a positive effect on overall health.

 
 

FAQ

What is the Paleo Diet?

The Paleo Diet, also known as the Paleolithic or “Caveman” diet, is an eating pattern based on foods that our hunter-gatherer ancestors might have eaten. It primarily includes whole foods like meats, fish, fruits, vegetables, nuts, and seeds while excluding processed foods, grains, legumes, and dairy products.

What foods are included in the Paleo Diet?

Foods that was available for us when we were hunter-gatherers. Examples are lean meats, fish and seafood, fresh fruits and vegetables, eggs, nuts and seeds and healthy oils like olive oil.

What foods should be limited or avoided on the Paleo Diet?

Foods to avoid include: grains (such as wheat, rice, oats, and barley), legumes (like beans, lentils, and peanuts), dairy products
refined sugars and artificial sweeteners, processed foods and additives, vegetable oils high in omega-6 fats (such as soybean, corn, and canola oils)

Is the Paleo Diet good for weight loss?

Many people find that they lose weight on the Paleo Diet, mainly due to its focus on whole, nutrient-dense foods and avoidance of processed foods and sugars. However, weight loss results can vary from person to person, and it’s important to consider overall lifestyle factors like physical activity and caloric intake.

Can I eat a Paleolithic diet even if I am a vegetarian?

The Paleo Diet can be challenging for vegetarians due to its focus on animal products. However, with careful planning, you can adapt some principles of the diet, such as avoiding processed foods and focusing on fruits, vegetables, nuts, and seeds. Just make sure you get enough protein from sources like nuts, seeds, and eggs (if you are not vegan).

What are the potential benefits of the Paleo Diet?

Some potential benefits of the Paleo Diet include improved cholesterol levels, better blood sugar control, increased satiety (feeling of fullness), reduced inflammation, and potential weight loss. It may also help reduce the risk of chronic diseases by focusing on nutrient-dense, whole foods.