Paleo Dietary Restrictions: The Don’ts of Caveman Cuisine

by Frank Heathwell on March 11, 2012

Paleo dietary restrictions are a challenge to adhere to because we have grown up with processed foods that are a normal part of our general diet. From birth, we may have been bottle-fed, served with cereal when we were toddlers, enjoyed ice cream while growing up, and subsist on sandwiches to save time during lunch. Because of our hectic lifestyle, we have resorted to everything instant – from fast food to immediate indulgence on sweets. As a result, a lot of our modern foods fall under paleo dietary restrictions because they are highly processed, sugary, starchy or a combination of the three.

don't drink soda on paleo Paleo Dietary Restrictions: The Don’ts of Caveman CuisineIn its strictest sense, the Paleolithic diet consists of foods that were only available to our Stone Age ancestors, which means that the paleo diet restrictions today would consist of foods that our caveman ancestors didn’t eat. This means only eating lean meat, nuts and seeds, fish, game, fruits and vegetables that our ancestors likely encountered in their hunting-gathering way of life. This also suggests that paleo diet restrictions include foods that have been processed by cooking. Since the use of fire during this period was not widespread, food was processed very little (drying, for instance), if at all.

So what are the foods that do not make it to the paleo diet?

1. Grains. Grains maybe an abundant source of fiber, carbohydrates and trace minerals and vitamins, but they are restricted because agriculture was only developed after the Paleolithic era. This suggests that if our ancestors had come across patches of grains, they would not have likely consumed them because grains are inedible uncooked.

2. Dairy products, and any food that contains them. Paleo diet restrictions include a food group rich in calcium: milk, cheese, butter, cream, yogurt (and ice cream, chocolates, cakes). Like grains, ruminants were not domesticated until 8,000 to 9,000 B.C., which make goats and cows (and mares, whose milk sustained the Huns) relatively newcomers in the evolutionary chain of our food sources.

3. Legumes. Because legumes were not part of human diet before the agricultural revolution, they are also considered restrictions. This means that anything hanging from a vine contained in a pod does not qualify: all beans, black-eyed peas, chickpeas, lentils, soybeans, sugar snap peas, snow peas and even peanuts. Soy and peanut products like tofu and peanut butter, respectively, are prohibited, too.

4. Starchy vegetables and crops. Because they need to be cooked for them to be edible, starches are restricted, too. This means tubers, cassava roots, manioc, potatoes (and all derivatives) and yams.

5. Fatty meats. Food laced with or made of animal fat – chicken and turkey skin, pork, lamb, bacon – are also restricted.

6. Salt. Salty paleo diet restrictions include all commercial salad dressings and condiments, bacon, deli meats, frankfurters, ham and a whole slew of salted foods. Cavemen licked each other’s faces to consume the salt their body needed. But the amount of salt in today’s foods is far higher than our metabolic requirements.

7. Sweets, juices and soda. Our Stone Age ancestors enjoyed fructose, or fruit sugar. The ‘sugar’ that we mean today, however, come from sources that were not available to Paleolithic man. By extension, processed foods loaded with sugars are restricted.

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Frank Heathwell

I'm Frank, I've been writing about the paleo diet and it benefits for many years.

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{ 21 comments… read them below or add one }

davemc74656 February 9, 2014 at 9:22 pm

What are the pros and cons for following this diet? I’m thinking about giving it a go, but have heard it isn’t sustainable. Any assistance appreciated.

Reply

shahedC February 13, 2014 at 4:55 am

Now I have been consuming pretty healthful (like consuming vegetables, protein, fruits, and healthful fats), kept a calorie restriction and exercising intensely daily. As a result, I’ve grown relatively lean muscle and kept a low belly fat.
With that being mentioned, I continually hear from the Paleo eating plan that consuming foods relatively high in vitamins and fiber (beans, grains, and dairy) are bad for you in a way. Now as much as I am absolutely agree with the concept of this diet (consuming what we had been meant to eat because the beginning of time) I never see how AVOIDING beans and complete grains is needed.
Now granted I never consume also a great deal of these foods daily. MY individual diet program is mainly lean animal protein, nuts, fruits and veggies, healthful oils, entire grains and beans, and like I said, I workout intensely every day with weights and HIIT. But I am still in conflict no matter if or not I really should go intense with this Paleo thing (like throwing out brown rice, oatmeal, beans, greek yogurt, etc.)

So should really I avoid those foods in order to keep a lean body or will it be no unique?

Reply

mmminja February 21, 2014 at 4:40 pm

Ive been busting my ass for two+ years, Im a male 5’10″ with a fairly thick frame. I started at 385lbs and now I am at 250lbs but I can’t get pass this wall, I’ve been here for about a month. I consume 1500 calories most of the time, but on my worst days I do not consume far more than 2000cal except cheat days which is about when a month. I run/jog 4.5 miles 5 days a week, I lift weights for 1.five hour five days a week. Why can I break this wall!?!?

Reply

NC Baller February 21, 2014 at 4:43 pm

What are the pros and cons for following this diet regime? I’m considering giving it a go, but have heard it is not sustainable. Any guidance appreciated.

Reply

baldy eire February 23, 2014 at 2:50 am

Now I have been eating pretty healthy (like eating vegetables, protein, fruits, and healthful fats), kept a calorie restriction and exercise intensely each day. As a result, I’ve grown pretty lean muscle and kept a low belly fat.
With that becoming said, I continually hear from the Paleo diet plan that consuming foods fairly higher in vitamins and fiber (beans, grains, and dairy) are bad for you in a way. Now as a lot as I’m totally agree with the notion of this diet program (eating what we have been meant to eat since the starting of time) I never see how AVOIDING beans and whole grains is needed.
Now granted I do not eat as well a lot of these foods each day. MY individual diet program is largely lean animal protein, nuts, fruits and veggies, healthy oils, entire grains and beans, and like I stated, I workout intensely everyday with weights and HIIT. But I’m nevertheless in conflict no matter whether or not I must go extreme with this Paleo thing (like throwing out brown rice, oatmeal, beans, greek yogurt, and so forth.)

So really should I stay away from these foods in order to sustain a lean physique or will it be no diverse?

Reply

MexicanDude February 23, 2014 at 1:33 pm

Ive been busting my ass for two+ years, Im a male 5’10″ with a quite thick frame. I started at 385lbs and now I am at 250lbs but I can not get pass this wall, I’ve been right here for about a month. I consume 1500 calories most of the time, but on my worst days I never consume far more than 2000cal except cheat days which is about when a month. I run/jog four.5 miles five days a week, I lift weights for 1.five hour five days a week. Why can I break this wall!?!?

Reply

Cupcakerum March 2, 2014 at 11:06 am

Now I have been consuming fairly healthier (like eating vegetables, protein, fruits, and healthier fats), kept a calorie restriction and exercise intensely each day. As a result, I’ve grown relatively lean muscle and kept a low belly fat.
With that getting said, I consistently hear from the Paleo diet plan that consuming foods comparatively high in vitamins and fiber (beans, grains, and dairy) are undesirable for you in a way. Now as considerably as I’m fully agree with the concept of this diet regime (consuming what we were meant to consume given that the starting of time) I never see how AVOIDING beans and whole grains is important.
Now granted I don’t eat too substantially of these foods every day. MY personal diet plan is mainly lean animal protein, nuts, fruits and veggies, wholesome oils, entire grains and beans, and like I said, I physical exercise intensely every day with weights and HIIT. But I am nevertheless in conflict regardless of whether or not I should go extreme with this Paleo point (like throwing out brown rice, oatmeal, beans, greek yogurt, and so on.)

So need to I avoid these foods in order to keep a lean body or will it be no diverse?

Reply

LN13 March 3, 2014 at 4:27 pm

this is some of them i require a big list for meals tex
Vegetarian
lactose intolerant
Carnivore

Reply

nasty1 March 11, 2014 at 11:29 pm

I consume a healthful vegan plant primarily based diet– no processed foods except for the occasional clif bar when it is handy.

I exercise: I run a mile minimum each weekend (just for the sake of heart health) and i stroll three miles 4 days of the week to/from a bus cease to get to college. and I often function my muscles to hold my metabolism from slipping.

Of course I am concerned about acquiring sufficient protein, so I should eat to replenish my protein and I am hungry following the everyday physical exercise I do.

But I really truly want a slimmer figure since I have bulky theighs and my belly is too soft. What else can I possibly do to shed weight, apart from restrict my calories? Diet regime appears like the only answer, but sources say diets dont work– and i do NOT want to drop focus in class or be fatigued all the time since of calorie restriction… how can I lose weight (or at least make a diet regime work for me?) no pills please

Reply

Matthew March 12, 2014 at 10:46 pm

Now I have been eating relatively healthy (like consuming vegetables, protein, fruits, and healthier fats), kept a calorie restriction and workout intensely daily. As a result, I’ve grown fairly lean muscle and kept a low belly fat.
With that becoming said, I constantly hear from the Paleo diet plan that eating foods fairly high in vitamins and fiber (beans, grains, and dairy) are poor for you in a way. Now as considerably as I am completely agree with the idea of this diet regime (eating what we were meant to consume given that the starting of time) I don’t see how AVOIDING beans and entire grains is essential.
Now granted I never consume as well significantly of those foods every day. MY private diet program is mainly lean animal protein, nuts, fruits and veggies, healthy oils, entire grains and beans, and like I stated, I workout intensely each day with weights and HIIT. But I’m still in conflict regardless of whether or not I need to go extreme with this Paleo issue (like throwing out brown rice, oatmeal, beans, greek yogurt, etc.)

So need to I avoid these foods in order to preserve a lean body or will it be no distinct?

Reply

vanvark83 March 16, 2014 at 8:10 pm

I consume a wholesome vegan plant primarily based diet plan– no processed foods except for the occasional clif bar when it is hassle-free.

I workout: I run a mile minimum every weekend (just for the sake of heart health) and i walk 3 miles 4 days of the week to/from a bus cease to get to college. and I frequently work my muscle tissues to retain my metabolism from slipping.

Of course I am concerned about finding sufficient protein, so I should eat to replenish my protein and I am hungry soon after the each day exercise I do.

But I actually actually want a slimmer figure since I have bulky theighs and my belly is as well soft. What else can I possibly do to shed weight, besides restrict my calories? Diet regime appears like the only answer, but sources say diets dont perform– and i do NOT want to lose concentrate in class or be fatigued all the time because of calorie restriction… how can I lose weight (or at least make a diet plan operate for me?) no tablets please

Reply

Mathew March 17, 2014 at 2:25 am

Now I have been eating relatively healthy (like eating vegetables, protein, fruits, and healthful fats), kept a calorie restriction and exercising intensely everyday. As a result, I’ve grown pretty lean muscle and kept a low belly fat.
With that becoming said, I regularly hear from the Paleo diet regime that eating foods comparatively higher in vitamins and fiber (beans, grains, and dairy) are bad for you in a way. Now as substantially as I’m absolutely agree with the idea of this diet regime (eating what we had been meant to consume considering that the beginning of time) I never see how AVOIDING beans and complete grains is necessary.
Now granted I don’t eat too considerably of those foods everyday. MY private diet regime is mostly lean animal protein, nuts, fruits and veggies, healthier oils, entire grains and beans, and like I stated, I exercise intensely every day with weights and HIIT. But I am nonetheless in conflict whether or not or not I ought to go extreme with this Paleo thing (like throwing out brown rice, oatmeal, beans, greek yogurt, and so on.)

So need to I steer clear of those foods in order to maintain a lean physique or will it be no various?

Reply

Jeff March 18, 2014 at 10:54 pm

Have you ever served a celebration exactly where numerous of your guests had various dietary restrictions (gluten free of charge, paleo, diabetic, meat-free…)?

BQ: Do you like to cater to persons with specific dietary restrictions?

Reply

Sophia C March 20, 2014 at 12:37 pm

Have you ever served a party where numerous of your guests had distinctive dietary restrictions (gluten free of charge, paleo, diabetic, meat-absolutely free…)?

BQ: Do you like to cater to persons with particular dietary restrictions?

Reply

MexicanDude March 21, 2014 at 2:39 am

I am 27, 5’8 and 165 lbs. My major target is to consume healthier and exercise additional than I have been in the previous year. I wkuld like to shed about 15-25 lbs in fat but I would like to stay curvy. A couple of of my good friends talked about I really should attempt the Paleolithic Eating plan saying it could even support allieviate my ADHD symptoms. I did my study on it and it appears like a great notion. I was curious if anybody has performed this and what the benefits had been. If you liked it, what did you like about it? If you didn’t like it what about it did not you like? I would really like to hear opinions. :-)
For my exercise program, I want to alternate involving hot yoga and crossfit coaching.

Reply

baldy eire April 1, 2014 at 6:57 pm

Im 180pds, 5’7″ and 17 years old.
I dont know how a lot to eat or what to eat? :(
Ill consume some thing then constantly have to get additional mainly because I was raised with a crap load of unhealthy meals. So im not happy until my stomach feels As well full. How do I stop wanting to consume all the time?

Reply

Alun J April 1, 2014 at 9:39 pm

this paleolithic fad diet program or primal diet ? Is it actually healthier or just yet another fad diet program ? what do vegetarians and vegans have to say about this?

Reply

Jamal April 5, 2014 at 8:56 am

my buddy is very weird about her diet and she trains for figure shows and i am attempting to look up what variety of diet i need to do if i wanted to start off weight instruction and such but how does one word that?
and i know lots of protein and low fat but i want more like “4 eggs whites in the morning and lean chicken breast in the afternoon” specifics of this sort of diet regime. thanks!

Reply

nyyankees1123 April 6, 2014 at 11:59 pm

this is some of them i have to have a significant list for food tex
Vegetarian
lactose intolerant
Carnivore

Reply

zigg3ns April 7, 2014 at 12:11 pm

I am 27, 5’8 and 165 lbs. My major objective is to consume healthier and physical exercise much more than I have been in the previous year. I wkuld like to drop about 15-25 lbs in fat but I would like to stay curvy. A few of my close friends pointed out I should try the Paleolithic Diet saying it may even help allieviate my ADHD symptoms. I did my analysis on it and it appears like a superior thought. I was curious if any person has carried out this and what the outcomes have been. If you liked it, what did you like about it? If you did not like it what about it didn’t you like? I would enjoy to hear opinions. :-)
For my exercise strategy, I want to alternate between hot yoga and crossfit training.

Reply

Moore, Ron April 10, 2014 at 2:48 am

i want to drop weight quickly i already workout and eat healthier so now imma attempt this please support me i have two weeks to drop weight

Reply

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