Diet protocol
Paleo
The Paleolithic diet is built around the foods our hunter-gatherer ancestors might have eaten — meat, fish, vegetables, fruit, nuts, and seeds. Modern foods (grains, dairy, legumes, processed sugar) are excluded.
The evolutionary logic is debated, but the practical effect is a whole-foods diet that eliminates most processed and refined foods.
Macro split
Carbs
20–40%
Protein
30–35%
Fat
30–45%
Foods to eat
- Meat (preferably grass-fed)
- Fish (preferably wild)
- Eggs
- Vegetables (any)
- Fruit (any)
- Nuts and seeds
- Healthy oils (olive, coconut, avocado)
Foods to avoid
- Grains (wheat, rice, oats, corn)
- Legumes (beans, peanuts, soy)
- Dairy (milk, cheese, yogurt)
- Refined sugar
- Processed foods
- Vegetable oils (canola, soybean, corn)
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What it is
A whole-foods diet that excludes grains, legumes, dairy, refined sugar, and processed foods. No specific macro split — eat the approved foods until satiety.
Pros
- Eliminates most processed foods naturally
- Whole-food focus simplifies decisions
- High protein and vegetable content
- Compatible with low-carb or higher-carb approaches
Cons
- Eliminates major food groups (legumes, dairy) without strong evidence
- Can be expensive (grass-fed meat, wild fish)
- Restrictive at restaurants
- Long-term sustainability for some
Best for
Anyone wanting a whole-foods elimination diet without strict carb restriction. Especially good for people sensitive to grains or dairy.
Research
Mixed. RCTs show paleo improves cardiometabolic markers in 6-12 weeks. Long-term outcomes equivalent to other whole-food diets.