Paleo Diet.

What is the Paleo Diet, Why Paleo Doesn’t Work, and What to do Instead.

Paleo Fad Diet

 

  • A diet to address modern-day illnesses by bringing us back to how our ancestors ate. Paleo is often confused as being a raw or carnivorous diet, but it consists of a variety of lean meats, fish, fruits, vegetables, nuts, and seeds. It’s very broad and heavily influenced by geographic location and available resources, which causes there to be many conflicting versions of this diet. The paleo fad diet follows a low carb (~30%), moderate-high fat (~40%), and high protein (~30%) structured eating pattern while restricting grains, dairy, white potatoes, legumes (beans, lentils, soy), alcohol, coffee, added sugar, salt, and most processed foods (4). 

  • The Paleolithic diet, most commonly known as the Paleo diet, is based on an eating structure idealized from “what our ancestors ate” 2.5 million years ago during the “Old Stone Age” or “Paleolithic” era.

  • The macronutrient ratios do not match what our bodies need to function optimally. Nutrient-dense foods that our bodies benefit from, such as grains, dairy, white potatoes, and legumes are cut out of a paleo diet. Although all macronutrients are equally important, carbohydrates are the body’s preferred source of energy. Maintaining an insufficient carbohydrate intake that consistently doesn’t meet the body’s minimal needs to function can be detrimental to longevity and quality of life.

    A common justification for people wanting to try this diet is regarding the prevention of illnesses and diseases that are associated with aging, however, life expectancy was much shorter 2.5 million years ago. Chronic diseases typically occur in the later years of life beyond those of an individual living in the Paleolithic era. Many other barriers make this a very difficult diet to adhere to, including but not limited to the restrictions of nutrient-dense foods and expensive cost for food items. There is also a lack of existing long-term data that merits recommending this diet.

  • In theory, due to the nutritious foods that are included in the paleo diet, it was assumed that such restrictions could improve the health of individuals with altered glucose metabolism, such as in T2DM as many of the foods included have anti-inflammatory benefits which reduce oxidative stress, affecting carbohydrate metabolism and insulin homeostasis. Research has, however, shown conflicting results and that the paleo diet does not have any different effect on glucose and insulin as any other diet perceived as healthy (5). Research is based on clinical studies lasting 6-24 months and less. 

  • Initial / short-term: Increased risk of deficiencies in calcium, vitamin D, and B vitamins. In a 6 month study of <40 participants: initial weight loss, decreased waist circumference, decreased blood pressure. More significant changes were identified at 6 months but not at 24 months (6).

    Post / long-term: Benefits for the digestive tract have been noted in research studies, likely due to high fiber content, but cannot be identified solely as a result of the paleo diet independent of the subject's previous dietary habits and underlying medication conditions. Decreased consumption of whole grains and higher red meat intake increases risk of death, cardiovascular disease, and diabetes.

What is Paleo Diet

It’s very difficult to argue against something that is advertised to make you look good, feel good, and benefit your health in a short period of time. But there is truth to that saying, “If something sounds too good to be true then it likely is.” The glorified outcomes we often hear about regarding fad diets are typically due to excellent marketing efforts that diet companies design and push to maximize profits on current trends. Research articles are not typically easy to read or digest, nor are they pleasant to advertise. On the flip side, testimonials and shared positive experience claims are easy to acknowledge and they require no evidence to advertise.

We are accustomed to relying on generalized information from medical doctors, influencers, health and wellness coaches, and even nutritionists, but what merits their credibility? Our education system similarly fails to instill a foundation of nutritional knowledge in the general population. Although physical education is required in schools, nutrition education and healthy eating 101 are not. It’s not only K-18 where this is of concern. Even for college students and future doctors, nutrition fails to be prioritized. The average medical doctor typically only gets about 23.9 hours of nutrition education contact hours as discovered in a research study conducted on all 126 medical schools in the United States. Additionally, there is no mandated requirement for a minimum (or any) amount of nutrition education (Adams et al. 2006). If our education system has made it this difficult for doctors to become well-informed about nutrition, how is the average person supposed to navigate this diet-driven, weight-centric world?

One place an individual could start would be by asking questions: What is it? Question the claims being made and how they are supported. Are these claims based on facts? Facts from where? Facts from google or an evidence-based research study? Oftentimes, these questions will lead you to a more transparent answer. Who are you getting this information from? Do they have the proper education and training to provide credible advice? Although your gym-going, health-conscious friend may have excellent tips, it’s important to speak to a licensed professional in dietetics for advice regarding your dietary intake.

Diets don’t work.

“One study of dieting obese patients followed them for varying lengths of time. Among those who were followed for fewer than two years, 23 percent gained back more weight than they had lost, while of those who were followed for at least two years, 83% gained back more weight than they had lost, Mann said. One study found that 50% of dieters weighed more than 11 pounds over their starting weight five years after the diet, she said.”(13)

UCLA study of people on diets.

People on diets typically lose 5 to 10 percent of their starting weight in the first six months, however, at least one-third to two-thirds of people regain more weight than they lost within four or five years.

 

“You can initially lose 5 to 10 percent of your weight on any number of diets, but then the weight comes back.”

— Traci Mann, UCLA associate professor of psychology

How to identify a fad diet.

Ask yourself …

  1. Is it restrictive?

  2. Are there rules?

  3. Does it have a start and end date?

  4. Does it promise a quick fix?

  5. It is not backed by science?

  6. Does it use enticing words like detox, cleanse, results?

  7. Is promoted by those who don’t specialize in dietetics?

  8. Is it backed by the multi-billion dollar diet industry?

If you answered yes to any of these questions, it’s likely a PALEO FAD DIET. 

The solution.

Eat whole foods. Batch cook. Eat intuitively.

Frequently Asked Questions

Q1. Is the paleo diet a fad diet?

A.  The Paleo diet is listed as a fad diet because it promises unrealistic and unsustainable improvements to health and weight. It also restricts numerous whole-foods and health-promoting food groupings. Dairy, sugar, wheat, alcohol, processed foods, and carbohydrates are prohibited on this diet. 

Q.2 What are the side effects of a paleo diet?

A.  If you follow this diet, you risk not getting enough calcium and vitamin D, which are essential for strong bones and overall health. Due to eating so much meat, you might also be consuming an excess of saturated fat and protein. An increased risk of kidney and heart disease, as well as some types of cancer can result from this style of eating. Always consult a doctor or a Registered Dietitian Nutritionist before starting any diet.

Q3. Why paleo fad diet is unhealthy?

A. The increased consumption of protein from animal food sources on the paleo diet results in a high intake of saturated fats, which is detrimental to overall health. Dieters may see increases in cholesterol over time, especially the less beneficial cholesterol. This can result in heart disease. There are even more common fad diets, like the keto diet, intermittent dieting, and juice cleanses, which should also be avoided.

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Written by Kimberly Jower.

Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well.

References.

  1. LaRosa, J. (2020, June 3). $71 billion U.S. weight loss industry pivots to survive pandemic. Market Research Blog. Retrieved November 4, 2021, from https://blog.marketresearch.com/71-billion-u.s.-weight-loss-market-pivots-to-survive-pandemic.  

  2. Shilpa, Joshi, and Viswanathan Mohan. “Ketogenic Diets: Boon or Bane?” The Indian Journal of Medical Research, Medknow Publications & Media Pvt Ltd, Sept. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/.

  3. “Diet Review: Ketogenic Diet for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 22 May 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet.

  4. Challa, Hima J. “Paleolithic Diet.” StatPearls [Internet]., U.S. National Library of Medicine, 1 Aug. 2021, https://www.ncbi.nlm.nih.gov/books/NBK482457/.

  5. Jamka, Małgorzata, et al. “The Effect of the Paleolithic Diet vs. Healthy Diets on Glucose and Insulin Homeostasis: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Journal of Clinical Medicine, MDPI, 21 Jan. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7073984/. 

  6. “Diet Review: Paleo Diet for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 28 Oct. 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/paleo-diet/. 

  7. Collier, Roger. “Intermittent Fasting: The Science of Going Without.” CMAJ : Canadian Medical Association Journal = Journal De L'Association Medicale Canadienne, Canadian Medical Association, 11 June 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/. 

  8. “Diet Review: Intermittent Fasting for Weight Loss.” The Nutrition Source, Harvard Chan School of Public Health, 22 May 2019, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/.  

  9. Family Medicine. “What Is a Juice Cleanse Diet?” Scripps Health, 1 June 2021, https://www.scripps.org/news_items/7223-will-a-juice-cleanse-get-results.  

  10. Team, Wellness. (2020, October 7). “Can Juice Cleanses Help You Lose Weight?” Cleveland Clinic, Cleveland Clinic, Retrieved from https://health.clevelandclinic.org/can-juice-cleanses-help-you-lose-weight/.  

  11. “Whole30 Diet & Nutrition: Is It Healthy? - US News Health.” Whole30 Diet, US News Health, https://health.usnews.com/best-diet/whole30-diet/health-and-nutrition.  

  12. Passos, Jasilaine Andrade, et al. (2020, July 8) “Ciclos De Atenção a Dietas Da Moda e Tendências De Busca Na Internet Pelo Google Trends.” Ciência & Saúde Coletiva, ABRASCO - Associação Brasileira De Saúde Coletiva, Retrieved from https://www.scielo.br/j/csc/a/nqtgQMFf3CFhkdRVKscqfSK/?lang=pt. (Title translation: “Attention Cycles to Fad Diets and Internet Search Trends by Google Trends”) 

  13. Wolpert, S. (2019, May 10). Dieting does not work, UCLA researchers report. UCLA. Retrieved from https://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832. 

  14. Langeveld, Mirjam, and JH (Hans) Vries. (2013, July 16). “Het Magere Resultaat Van Diëten.” Nederlands Tijdschrift Voor Geneeskunde, Retrieved from https://www.ntvg.nl/artikelen/het-magere-resultaat-van-di%C3%ABten. (Title translation: “The meager result of dieting”)  

  15. Harvard Chan School of Public Health. (2018, December). Diet Review: Mediterranean diet. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/. 

  16. Institute of Medicine of the National Academies, Food and Nutrition Board. (2005). Www.nal.usda.gov. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Retrieved from https://www.nal.usda.gov/sites/default/files/fnic_uploads//assessment_full_report.pdf.

  17. O'connor, Anahad. (20 Feb. 2018). “The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds.” The New York Times, The New York Times, Retrieved from https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.htm.

  18. Klein, Laura, and Kimberly Parks. (1 Mar. 2020). “Home Meal Preparation: A Powerful Medical Intervention.” American Journal of Lifestyle Medicine, SAGE Publications, Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7232892/. 

  19. Runge, Marschall M.D. Ph.D. (12 Apr. 2017). “Weighing the Facts: The Tough Truth about Weight Loss.” Why It's Difficult To Keep Weight Off, Scientist Share Weight Loss Study, Michigan Health, Retrieved from https://healthblog.uofmhealth.org/health-management/weighing-facts-tough-truth-about-weight-loss.  

  20. Gardner, C. D., Offringa, L. C., Hartle, J. C., Kapphahn, K., & Cherin, R. (2015, December 6). Weight loss on low-fat vs. low-carbohydrate diets by insulin resistance status among overweight adults and adults with obesity: A randomized pilot trial. Wiley Online Library. Retrieved from https://onlinelibrary.wiley.com/doi/10.1002/oby.21331.