What Is the Paleo Diet?

The Paleo Diet, also called the Paleolithic, Ancestral, or Primal diet, is a way of eating inspired by what humans are believed to have consumed before the rise of modern agriculture—more than 10,000 years ago. The idea is simple: if our ancient hunter-gatherer ancestors didn't eat it, we shouldn’t either.

This means focusing on foods like meat, fish, eggs, vegetables, fruits, roots, seeds, and nuts—essentially anything that could be hunted or gathered. What’s left out? Grains, legumes, dairy, refined sugar, processed oils, and most packaged foods.

Supporters believe this diet mimics the nutritional patterns that humans evolved to thrive on, potentially reducing modern health issues such as obesity, heart disease, and diabetes.

The Evolutionary Argument Behind Paleo

The foundation of the Paleo diet rests on two key ideas:

  • Humans evolved to eat whole, unprocessed foods found in nature.
  • The rise of agriculture introduced foods that our bodies haven’t fully adapted to, contributing to chronic disease.

However, recent studies suggest this evolutionary logic isn’t quite so airtight.

Evidence shows early humans didn’t follow a single diet. Depending on where they lived, they ate a wide variety of foods—including grains, legumes, and starches—long before agriculture officially began.

Additionally, today’s fruits, vegetables, and meats differ vastly from their ancient counterparts. Modern produce has been bred to be sweeter and more abundant, and today’s meat is usually fattier than the wild game of the past.

So while the "eat like a caveman" concept may be a helpful metaphor, it doesn’t hold up as a strict historical rule.

Where Paleo Gets It Right

Despite some flaws in its origin story, the Paleo diet does several things well—and that's why many people experience positive outcomes when they follow it.

First, it eliminates highly processed foods that dominate the modern Western diet: sugary beverages, pastries, fast food, and low-nutrient, high-calorie snacks. These are replaced with nutrient-dense whole foods that provide better fuel for the body.

Second, Paleo naturally encourages a higher intake of vegetables and protein. Both are known to improve satiety, reduce cravings, and support muscle maintenance and fat loss.

Lastly, many people experience improvements in inflammation, blood pressure, blood sugar, and cholesterol levels when following a Paleo-style plan—especially if they were previously eating a standard Western diet.

Where Paleo Can Be Challenging

Like any restrictive eating plan, Paleo has its drawbacks.

Eliminating major food groups—like grains, dairy, and legumes—can make the diet harder to sustain. Eating out, sharing meals with family, or finding Paleo-compliant snacks requires more planning and effort.

Strict Paleo can also lead to nutrient gaps if not carefully managed. Cutting out dairy removes a major source of calcium. Excluding grains and legumes can lower fiber intake, which is vital for gut health. If you’re training intensely, it may also be tough to get enough carbohydrates without including some starchy vegetables or modified options like white rice or potatoes.

For many people, the rigidity of Paleo leads to a cycle of perfectionism followed by burnout.

Enter the Modified Paleo Diet

To make the diet more flexible—and more realistic for long-term use—many followers embrace a “modernized” or modified Paleo approach.

This version may include:

  • White potatoes or white rice for additional carbs
  • Grass-fed dairy, such as yogurt or kefir
  • Soaked or sprouted legumes in moderation
  • Occasional dark chocolate or red wine

This hybrid approach makes Paleo easier to follow in social situations and reduces the risk of nutrient deficiency. It also allows people to enjoy a few favorite foods without abandoning the core principles of whole, minimally processed eating.

Coaching or Following Paleo: What to Keep in Mind

If you’re considering Paleo or working with someone who is, flexibility and curiosity go a long way.

Not everyone needs to be 100% Paleo to see benefits. Some people may find 80–90% adherence gets them the results they want, without feeling overly restricted. Others might use Paleo as a reset after a period of poor eating, then reintroduce some foods gradually.

Rather than debating whether Paleo is “right” or “wrong,” it’s more helpful to explore whether it's right for you—or your client—right now.

Ask questions like:

  • What about Paleo appeals to you?
  • What challenges are you facing in following it?
  • How are you feeling—physically and emotionally—while on this plan?

These insights can help determine whether Paleo is helping or hindering progress toward personal goals.

What You Can Eat on the Paleo Diet

A traditional Paleo plate includes:

  • Animal protein (beef, chicken, fish, game meat, eggs)
  • Vegetables (leafy greens, roots, cruciferous varieties)
  • Fruits (especially berries, apples, bananas)
  • Healthy fats (nuts, seeds, avocado, olives, coconut)

Highly processed foods, grains, legumes, dairy, and refined oils are typically excluded, though some modified versions may reintroduce small amounts of these depending on the individual.

Focus on food quality, variety, and balance. The more color, texture, and nutrients on your plate, the better.

Addressing Nutrient Gaps

If you choose to follow Paleo, watch out for these potential nutrient concerns:

  • Calcium: Without dairy, it’s important to include calcium-rich greens like kale, bok choy, and collards.
  • B Vitamins (Riboflavin, Thiamin): Often found in grains and legumes, so eat a variety of vegetables, fish, and eggs.
  • Fiber: Legumes and whole grains are off the table, so get fiber from produce like pears, berries, Brussels sprouts, and avocados.
  • Carbs for Active Individuals: Athletes may need more carbs than Paleo traditionally allows. In that case, including sweet potatoes, squash, or even white rice can help maintain performance.

Should You Try the Paleo Diet?

There’s only one way to know if Paleo works for you: experiment.

Try following a Paleo-style plan for two to four weeks and observe how you feel. Do your energy levels improve? Is digestion better? Are you eating more whole foods without feeling overly restricted?

Track how your body responds—not just on the scale, but in mood, sleep, strength, and mental clarity.

If you notice improvements, keep going or adapt the plan to suit your long-term lifestyle. If it feels overly restrictive or doesn't match your needs, that's valuable data too. The best diet is the one you can enjoy, sustain, and thrive on.

Final Thoughts

You don’t need to be perfect to benefit from Paleo. Even moving 10–20% closer to a Paleo-style of eating—more protein, more vegetables, fewer processed foods—can make a noticeable difference in how you look, feel, and perform.

And if Paleo doesn’t resonate with you, that’s okay too. There are many ways to eat well, and Paleo is just one option among many. What matters most is finding an approach that feels empowering, enjoyable, and aligned with your body’s needs.