If you're looking to lose weight while improving your overall health, the paleo diet offers a natural approach to help you achieve both goals. Although it’s not designed purely for weight loss, many followers have found it highly effective due to its focus on whole, unprocessed foods.
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“By cutting out refined sugars, grains, and processed items, and replacing them with nutrient-dense options, the paleo diet creates a more balanced approach to nutrition,” said Ronneil Ramlal, CEO of Protein Chefs. “Unlike traditional fad diets, paleo emphasizes sustainable eating patterns that support long-term health improvements.” |
In this blog post, we’ll go into more details about how eating paleo can help you lose weight, other health benefits, what to eat and what to avoid, and a simple starter meal plan to eat paleo. We’ll also provide pointers on how you can integrate eating paleo into your day-to-day life.
How the Paleo Diet Helps You Lose Weight
By eating paleo, you can lose weight with nutrient-dense, whole foods that keep you feeling fuller for longer. By focusing on lean proteins like meat, fish, and eggs, the diet helps you improve your metabolism and reduce cravings, making it easier to manage your daily calorie intake.
A low-carb approach is another key factor. By cutting out grains and processed carbohydrates, the paleo diet helps your body shift to fat-burning mode. Additionally, the diet reduces processed foods and added sugars, which can otherwise contribute to weight gain.
High-fiber foods like nuts, seeds, and vegetables are also abundant in the paleo diet. These foods help digestion and keep you satisfied for longer. The combined benefits of protein, low-carb intake, and high fiber make the paleo diet an effective, sustainable option for those looking to lose weight while maintaining energy and health.
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How much weight do you lose on the paleo diet? The amount of weight you can lose differs, but shows promising results. In one research trial, older women following the paleo diet lost up to 2.5 times more weight in six months compared to those on a low-fat, high-fiber diet. By the 12-month mark, they had lost twice as much weight. |
Other Health Benefits of the Paleo Diet
The paleo diet also offers a range of additional health benefits that can significantly improve your well-being. When you choose to eat paleo, it becomes a way to improve your health and lifestyle overall.
Improved Insulin Sensitivity
The paleo diet has been shown to help with glycemic control and insulin sensitivity (in patients 59 and above), particularly for those with type 2 diabetes. By focusing on whole foods, the diet helps many reduce blood sugar levels and helps manage metabolic balance.
Increased Nutrient Density
The paleo diet encourages eating nutrient-dense foods like leafy greens, berries, and salmon. By avoiding processed foods and focusing on these whole, natural ingredients, you increase your intake of essential vitamins, minerals, and antioxidants.
Supports Autoimmune Health
The autoimmune paleo protocol (AIP) has helped some reduce inflammation and manage autoimmune diseases, such as inflammatory bowel disease. Many participants experienced significant symptom improvement within weeks of following the diet.
Stable Energy Levels
With its focus on low glycemic load meals, the paleo diet also helps prevent the energy dips often caused by high-carb, hi
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Learn more about other healthy diets:
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What to Eat on Paleo for Weight Loss
To encourage weight loss, all you need to do is stick with the recommended foods on the paleo diet. These include:
- Lean proteins: Choose grass-fed beef, free-range chicken, and wild game like venison or bison. These provide essential protein and nutrients while keeping fat content low.
- Fish and seafood: Stock up on fish like salmon and shellfish for omega-3 fatty acids and lean protein.
- Eggs: Enjoy up to six eggs a week, preferably free-range, as they are rich in protein and omega-3s.
- Vegetables: Fill your plate with non-starchy vegetables like broccoli, peppers, and asparagus for fiber and essential vitamins.
- Fruits: Opt for nutrient-packed fruits like berries, mango, and figs for antioxidants and natural sweetness.
- Nuts and seeds: Snack on almonds, walnuts, and pumpkin seeds, which are loaded with healthy fats and fiber.
- Healthy oils: Cook with heart-healthy oils like olive, flaxseed, or walnut oil, which offer monounsaturated fats and help with inflammation.
What to Avoid When Eating Paleo
If you're sticking to a strict paleo diet, avoid the following foods:
- Grains (oats, wheat, pasta, and cereals)
- Legumes (beans, peanuts, soy, lentils, and tofu)
- Dairy products (milk, cheese, and yogurt)
- Refined sugars and artificial sweeteners
- Processed and packaged foods
- Sweetened beverages like soda
- Refined vegetable oils (corn, soybean, canola oil)
- Added salt and sodium
What to Keep in Mind While Trying the Paleo Diet to Lose WeightAs we recently noted in our guide to the paleo diet, that while the paleo diet does offer benefits, eliminating dairy and whole grains can cause a reduction in fiber, calcium, and overall energy. This may affect your health long-term.
Though cutting out processed foods can aid weight loss, restrictive diets can be hard to maintain. A better option might be to focus on sustainable habits like incorporating whole foods and being mindful of portion sizes. |
A Simple Meal Plan for Your Paleo Diet for Weight Loss
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Breakfast |
Lunch |
Dinner |
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Day 1 |
Sweet potato hash with sausages. |
Avocado salad with shredded chicken and walnuts. |
Butternut squash stuffed with bolognese. |
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Day 2 |
Bacon and spinach frittata. |
Salmon with rocket, avocado, and lemon. |
Tuna steak with roasted Mediterranean vegetables. |
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Day 3 |
Shakshuka with eggs and tomatoes. |
Chicken and leek soup. |
Lettuce-wrapped beef burgers. |
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Day 4 |
Blueberry and almond butter smoothie. |
Turkey burgers with brussels sprout hash. |
Grilled chicken with cauliflower rice. |
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Day 5 |
Poached eggs over sautéed mushrooms and spinach. |
Grilled cod with roasted veggies. |
Turkey meatballs with spiralized zucchini. |
How You Can Integrate Paleo Into Your Lifestyle
You can start the paleo diet in one of two ways: jump straight into it or take a gradual approach. For beginners, easing in by blending paleo meals with regular ones might be easier. There are four levels of paleo commitment to choose from:
- Entry-level: Half of your meals are paleo, with some flexibility for the rest.
- Mid-level: Increase to 65% paleo meals.
- Top-level: Eat 80% paleo meals, allowing small indulgences.
- All-in: Commit fully with 100% paleo meals.
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