Paleo Diet and Paleolithic Diet Questions & Answers

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My question is - what resources/model of paleo/primal, etc. might be best for me to start with? I have been to a number of paleo/primal websites (Robb Wolf, PaleoParents, Cordain, Whole 9, Mark Sisson, No Meat Athlete, Tim Ferriss and others) and seeing good info, but also getting somewhat confused by different recommendations. I haven't figured out the differences yet and would appreciate some guidance.

My background: I was ovo-lacto vegetarian from ages 14-26, and have been eating fish for about 2 years now. I realized that I have been too dependent on carbs, soy and dairy and have started eliminating them (starting with eliminating all dairy except for butter this week and cutting down on carbs and all processed soy.) I do eat fish and shellfish, but don't anticipate adding any other meats in my diet for awhile.

I've been reading different websites, and I am getting confused by different recommendations. Also, it's clear that some people are especially heavy on the red meat (which is fine, but not all that helpful to me at the moment) and others are more fish friendly. Confusing differences include: I see recommendations to eliminate dairy, but on the other hand some are recommending grass fed butter, heavy cream, and even full fat yogurt. I have seen some recipes with parmesan and mascarpone cheese listed as paleo. Then I have seen some acceptance of legumes, and some people talking about 80/20 eating with some "treats" vs people that are completely paleo.

So, where should I start? What resources (websites, books, etc) do you recommend? What about foods to incorporate?

This is my first week and I have been eating mostly fruits and veggies, eggs, fish, and avocado and nuts. And some limited soy (tofu) legumes (split peas and lentils) and small amounts of bread and pasta.

Since weight loss is definitely a goal, I'm looking at decreasing fruits, carbs, avocado and nuts based on some recommendations I have seen. I am also looking at buying some Kerrygold butter, ghee, and possibly coconut oil.

Thanks!

flag	asked Jan 20 2012 at 17:47 Laura 243●1●12

Man, it does get confusing! Any of those sites are good - find the one you like best. I personally like Dr. Harris (Archevore) and the Perfect Health Diet (paleo with rice - haha). Sisson and Wolf are both very good. What you are eating now sounds great (except the soy and wheat). But what is optimal for you will be different from what others eat. You will find a wide variety of eating styles here at PH - and it's all good! – Dave S. Jan 20 2012 at 18:36

cerement · Accepted Answer · 2012-01-20 22:37:33Z UTC

Similar to the Mediterranean diets, the Paleo Diet follows the lifestyle choice definition of diet rather than the weight loss definition of diet. Mark Sisson (The Primal Blueprint) and Robb Wolf (The Paleo Solution) are probably the main primers for getting started. The Jaminets (Perfect Health Diet) offer a more lenient take with the inclusion of "safe starches". And if you really need a kick in the pants, there's the Whole30 challenge and the 21 Day Sugar Detox challenge to get you started.

Jaminet gives one of the better descriptions: by calories, Paleo is low carb, high fat; but by weight, Paleo is very high plant -- or as Melissa Joulwan (Well Fed) says, you will become a vegetable eating machine.

Keep eating your fish and vegetables, you've already got that going for you.

A rough outline of commonalities:

No grains (including no grain or seed oils)
No legumes (including soy and peanuts) -- fresh peas and fresh green beans sometimes allowed
No sweeteners (no sugar, no HFCS, no artificial sweeteners) -- stevia sometimes excepted (rely on the natural sweetness of vegetables and fruits)
Generally no dairy (depending on how your body tolerates it) -- exceptions are made for fermented dairy (cheese, yogurt, keffir) and clarified butter
LOTS of vegetables (and lots of variety, get your leafy greens, get your sulfurous vegetables, get your colored vegetables) -- look up the TEDTalks video by Dr. Terry Wahls if you want inspiration on the healing power of food
Limited amounts of fruit and berries
Fatty fish (salmon, herring, etc)
Pastured and grass fed meat (depending on availability and affordability, but go for meat from the healthiest animals you can)
Organ meats (yes, that liver and onions you avoided as a kid that your mother told you was good for, is good for you)
Saturated animal fats and monounsaturated plant fats (clarified butter and coconut oil for high heat cooking; olive oil, avocados, nut oils for salads and condiments)
Spices and herbs galore, this is definitely not a flavorless diet (and seems to attract far more foodies than the average fad diet)

mindmt · Answer 2 · 2012-01-20 18:04:28Z UTC

Best starter, IMHO, is Robb's "Paleo Solution" - good balance of tech speak and humour. His mentor, Loren Cordain, has just published "Paleo Answer" - promises even more science...

If you're serious about paleo, you'll need to ditch grains, legumes and dairies. Nuts in moderation. Getting enough healthy fat could an issue with the diet you're describing (and then eliminating the Kerrygold etc) Hard to do without animal fats in combination with fish.

Only after you've taken the "30 day challenge", should you dial back in the dairies etc.. slowly, one foodstuff at a time, allowing up to 5 days for observation of a potential "reaction". (OK - we're being thorough here)

Hope Robb can inspire you further - enjoy your first steak tartare!

Ashley · Answer 3 · 2012-01-20 18:10:30Z UTC

I too am a recovering vegetarian. I can't do cheese or butter yet...

Here is what my diet looks like...

HEAVY on the fish. I eat loads of salmon, tuna, trout, scallops, sardines, etc.

I eat eggs everyday. It was hard to learn to eat the yolks, but you get some of the nutrients that are found in things like red meat.

avocado, lots of veggies, and LOTS of coconut. I use coconut oil and munch on coconut flakes.

These things have really helped clean up my diet. I have been experimenting with low carb, and have cut out most all fruit too. Keeping fish and coconut up have helped me get the nutrients I need and not feel deprived (I am famous in my family for my huge appetite!)

If you are unsure, like I was, you can punch in a sample menu at fitday.com and get a breakdown of calories, and even all the nutrient levels you are consuming daily.

Eric · Answer 4 · 2012-01-20 18:16:09Z UTC

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I would start with the Perfect Health Diet. Which is Paleo with the option of rice. I think it will dove tail well with your experiences with your other diets.

answered Jan 20 2012 at 18:16

Eric
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I thought of it too after I answered--thanks, Eric! – Nance Jan 20 2012 at 18:25

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Thanks - I haven't heard of this one either - more stuff to look up :) – Laura Jan 21 2012 at 0:08

Sri · Answer 5 · 2012-01-20 20:11:43Z UTC

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I used to be a vegetarian from birth to age 28. Have been Paleo on-and-off for 3 years. Here are a couple of handy tips from my blog, from someone who has been there:

http://bit.ly/Au2E1D

answered Jan 20 2012 at 20:11

Sri
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Nance · Answer 6 · 2012-01-20 17:52:23Z UTC

Laura, did you check out Dr Kurt Harris and his Archevore Diet? It's an overall template that many find clarifying.

Otherwise, don't let the differences confuse you! Just remember, eat real whole foods--the ones you like and do well eating--and avoid packaged foods with lists of ingredients and manufactured seed oils, chemicals, etc. It's not the container that's bad, it's the list of ingredients unless only real foods are listed.

Best resources to start out with paleo for pescatarian/former vegetarian?

6 Answers