Understanding the Paleo Diet
The paleo diet — short for Paleolithic diet — is based on the principle that we should eat the foods our bodies evolved to eat over millions of years. The idea is simple: modern processed foods, grains, and dairy are relatively new additions to the human diet, and our bodies haven't fully adapted to them.
Instead of counting calories or tracking macros, paleo focuses on food quality. If a caveman could have hunted it, gathered it, or picked it — you can eat it. If it comes in a packet with a barcode — you probably shouldn't.
Core Paleo Principles
Why Do People Choose Paleo?
The paleo diet appeals to people for several reasons:
No Calorie Counting
Paleo doesn't require tracking calories or macros. You simply eat whole foods until satisfied. Many find this mentally freeing compared to diet plans requiring constant tracking.
Anti-Inflammatory
By eliminating processed foods, refined sugar, and inflammatory oils, many people experience reduced inflammation, leading to improvements in joint pain, skin conditions, and general wellbeing.
Improved Digestion
Removing grains and legumes helps many people with digestive issues. Both contain compounds that can irritate the gut lining in sensitive individuals.
Stable Energy
Without refined carbs spiking and crashing blood sugar, many people report more consistent energy throughout the day and reduced afternoon slumps.
The Logic Behind Paleo
The paleo philosophy is based on evolutionary biology. For over 2 million years, humans ate wild animals, fish, vegetables, fruits, and nuts. Agriculture is only about 10,000 years old — a blink of an eye in evolutionary terms.
The argument: Our genes haven't had time to fully adapt to grains, dairy, legumes, and processed foods. By eating what our bodies evolved to eat, we optimise health.
The counterargument: Humans have continued evolving, and some populations have adapted to dairy and grains. There's also no single "paleo" diet — our ancestors ate whatever was available in their region.
Regardless of the evolutionary argument, paleo's emphasis on whole foods and elimination of processed foods aligns with virtually all nutrition advice.
What to Eat on Paleo
Paleo is about eating whole, unprocessed foods:
Paleo-Approved Foods
- Meat: Beef, pork, lamb, chicken, turkey
- Fish & seafood: Salmon, cod, prawns, mussels
- Eggs: Free-range preferred
- Vegetables: All vegetables (except legumes)
- Fruits: All fruits (in moderation)
- Nuts: Almonds, walnuts, macadamias, cashews
- Seeds: Pumpkin, sunflower, chia, flax
- Healthy fats: Olive oil, coconut oil, avocado oil
- Natural sweeteners: Honey, maple syrup (limited)
Foods to Avoid
- Grains: Wheat, oats, rice, barley, corn
- Legumes: Beans, lentils, chickpeas, peanuts
- Dairy: Milk, cheese, yoghurt, butter*
- Refined sugar: All forms
- Processed foods: Ready meals, crisps, biscuits
- Vegetable oils: Sunflower, rapeseed, corn oil
- Artificial sweeteners: Aspartame, sucralose
- Alcohol: Most forms (wine occasionally OK)
Grey Area Foods (Some Include)
- White potatoes: Debated — sweet potatoes preferred
- Grass-fed butter/ghee: Many "primal" followers allow
- Fermented dairy: Kefir, some aged cheeses
- White rice: Some consider it benign (no anti-nutrients)
- Dark chocolate: 85%+ cocoa in moderation
- Red wine: Occasional glass accepted by many
- Coffee: Most paleo followers include it
Paleo vs Keto vs Low Carb
These diets are often confused. Here's how they actually differ:
| Food | Paleo | Keto | Low Carb |
|---|---|---|---|
| Steak | Yes | Yes | Yes |
| Vegetables | All types | Low-carb only | Most types |
| Fruit | Yes | Very limited | In moderation |
| Sweet potatoes | Yes | No | Limited |
| Cheese | No (strict) | Yes | Yes |
| Butter | Grass-fed only | Yes | Yes |
| Rice | No | No | Small portions |
| Honey | Yes (limited) | No | Limited |
| Carb limit | None | <50g/day | 50-150g/day |
Key Difference: Paleo is About Food Quality, Not Quantity
Keto and low carb focus on carbohydrate restriction — you count carbs and stay under a limit.
Paleo focuses on food quality — you don't count anything, just eat approved whole foods until satisfied.
You could eat paleo and still consume 200g+ of carbs from fruits and sweet potatoes. You could eat keto while consuming processed low-carb bars and artificial sweeteners — which wouldn't be paleo.
UK Paleo Shopping Guide
Here's what to buy at British supermarkets:
Protein Sources
- Grass-fed beef: Lidl and Aldi often stock grass-fed options cheaply. Look for "100% British beef" — UK cattle are largely grass-fed.
- Free-range chicken: Whole chickens are economical. Thighs and drumsticks are cheaper than breasts.
- Wild-caught fish: Salmon, mackerel, sardines. Tinned fish is paleo-friendly and affordable.
- Eggs: Free-range or pasture-raised preferred. Eat as many as you like.
- Lamb: British lamb is largely grass-fed and excellent quality.
Vegetables
- Leafy greens: Spinach, kale, rocket, lettuce
- Cruciferous: Broccoli, cauliflower, cabbage, Brussels sprouts
- Root vegetables: Sweet potatoes, carrots, parsnips, beetroot
- Others: Courgettes, peppers, mushrooms, onions, garlic
Fruits
- Berries: Blueberries, strawberries, raspberries (lower sugar)
- Apples & pears: Good British fruits
- Citrus: Oranges, lemons, limes
- Tropical: Bananas, mangoes (higher sugar — moderate these)
Fats & Cooking
- Extra virgin olive oil: For salads and low-heat cooking
- Coconut oil: For high-heat cooking
- Avocado oil: Neutral taste, high smoke point
- Avocados: Excellent fat source
Nuts & Seeds
- Almonds, walnuts, macadamias: Best nut choices
- Pumpkin & sunflower seeds: Good for snacking
- Nut butters: Almond butter (check ingredients — no added sugar/oils)
Budget Paleo Tips
Buy whole chickens: Much cheaper per kilo than breasts. Roast on Sunday, use leftovers for meals.
Frozen vegetables: Just as nutritious as fresh, often cheaper, and don't go off.
Tinned fish: Sardines and mackerel are incredibly nutritious and affordable.
Seasonal produce: British seasonal veg is cheaper and fresher.
Batch cooking: Make large quantities of paleo-friendly dishes and freeze portions.
A Typical Day Eating Paleo
Breakfast
Three eggs scrambled in coconut oil with spinach, mushrooms, and cherry tomatoes. Half an avocado on the side. Black coffee.
Lunch
Large salad with mixed leaves, cucumber, peppers, and olives. Topped with grilled salmon and dressed with olive oil and lemon.
Dinner
Grass-fed beef burger (no bun) with roasted sweet potato wedges and steamed broccoli. Cooked in olive oil with herbs.
Snacks (if needed)
Handful of almonds, apple slices with almond butter, or hard-boiled eggs. Most paleo eaters find they need fewer snacks due to the satiating nature of whole foods.
Is Paleo Right for You?
Paleo may suit you if:
- You want to improve food quality without counting calories
- You have digestive issues that might improve by eliminating grains/legumes
- You prefer clear rules about what to eat rather than tracking numbers
- You want to reduce processed food consumption
- You don't want to restrict carbs as severely as keto requires
Paleo may not suit you if:
- You rely heavily on grains and can't imagine giving up bread/pasta
- You're vegetarian or vegan (very difficult to do paleo plant-based)
- You have a tight food budget (quality meat and produce can be expensive)
- You want maximum weight loss speed (keto may be faster initially)
Important: Consult Your GP
If you have existing health conditions, especially diabetes, kidney disease, or digestive disorders, speak to your GP before making significant dietary changes. The elimination of food groups should be done thoughtfully.
Paleo Diet FAQ
This is one of the most debated topics in the paleo community. Strict paleo excludes white potatoes as they're nightshades and weren't widely consumed by Paleolithic humans. However, sweet potatoes are universally accepted as paleo-friendly. Many modern paleo followers also include white potatoes, arguing they're a whole, unprocessed food that's well-tolerated by most people. If you're doing paleo for weight loss, you might limit potatoes; if you're active and need carbs, they can be included.
Dairy is excluded because humans only started consuming it about 10,000 years ago with the domestication of animals. Many people are lactose intolerant to some degree, and dairy proteins (casein, whey) can be inflammatory for some individuals. However, "primal" eating — a popular paleo variation — allows grass-fed butter and ghee, arguing they're mostly pure fat with minimal problematic proteins. Some people also tolerate fermented dairy like kefir better than milk.
Many people lose weight on paleo, but it's not specifically a weight loss diet. Weight loss occurs because you're eliminating processed foods, refined sugar, and most snacks — which naturally reduces calorie intake. The high protein and fat content also increases satiety. However, you could eat paleo and still gain weight if you consume excessive calories from nuts, fruits, and starchy vegetables. If rapid weight loss is your primary goal, keto might be more effective initially.
Strictly speaking, no — alcohol is a processed food that Paleolithic humans didn't have. However, most paleo followers take a pragmatic approach. Red wine is often considered acceptable in moderation due to its antioxidant content. Clear spirits (vodka, gin, tequila) are another option as they're distilled and low in problematic compounds. Beer is the worst choice as it's made from grains. If you drink, keep it occasional and moderate.
Legumes (beans, lentils, chickpeas, peanuts) contain anti-nutrients like lectins and phytates that can interfere with nutrient absorption and may irritate the gut lining in sensitive individuals. They also require cooking to be digestible, suggesting they weren't a significant part of the ancestral diet. That said, legumes are nutritious and well-tolerated by many people. If you've done strict paleo and want to reintroduce foods, properly prepared legumes (soaked and cooked) are worth testing.
It can be, but doesn't have to be. Yes, grass-fed beef and organic vegetables cost more. But you're also eliminating spending on processed foods, snacks, bread, pasta, cereals, and takeaways. Focus on budget proteins (eggs, chicken thighs, tinned fish, mince), frozen vegetables, and seasonal produce. Batch cooking and buying in bulk help significantly. Many people find their food bills stay similar or decrease once they stop buying junk food and ready meals.