paleo diet

The Paleo Diet is based on what researchers imagine was the typical diet of our Paleolithic (Stone Age) ancestors who were hunter-gatherers. The principal is that a high protein, low carb, no grains, and no dairy diet most closely resembles what a Paleolithic diet consisted of. This diet is similar to a Keto diet in that there are limited carbs and sugars plus no grains, but very different from the Keto diet because there is also no dairy and only limited vegetables. This approach to eating is helpful for the lactose intolerant and those that are gluten-free, but it also further limits your food options beyond what a Keto diet allows.

For the Paleo diet you do still need to be cautious since the protocol is not a balanced diet and having too much red meat can be a problem for some people. The basics of the diet include lean meats, salmon, shellfish, eggs, nuts, and healthy fats. You can also have non-starchy vegetables plus starchy winter squashes and sweet potatoes in moderation. Fruit is eaten sparingly due to the natural sugars but all forms of grain are excluded as well as processed foods. These restrictions make the Paleo diet good for weight loss since it’s high protein and low carb.

Phase 1 – Load: 2 Days: Decrease the amount of carbohydrates, dairy, and sugars you consume and start to incorporate a bit more healthy fats and protein into your daily food intake (lean meats, salmon, shellfish, eggs, nuts, healthy fats, etc.) while drinking plenty of water. Start taking any of our supplements as you start the diet. Organize your foods so you’re prepared to do the Paleo diet successfully.

Phase 2 – Lose: Up to 6 Weeks Keep taking supplements while you add more Paleo-appropriate foods, depending on the specific diet you have chosen to follow. Always drink plenty of water to facilitate this dietary adjustment and prevent dehydration. The sooner you fully assimilate to the Paleo eating plan the quicker weight loss will occur. Fully eating “Paleo” means your body is burning fat for energy and not any muscle tissue; light exercise can help with this. Be sure to follow your diet as outlined and keep track of how you’re feeling as you progress. Also keep an eye on your sodium, potassium, and magnesium to be sure you’re maintaining proper levels.

There are several ways that people choose to do the Paleo Diet and what works best for you is an individual decision. We have put together a list of foods that are appropriate for the diet along with the nutritional information needed to accurately account for calories, fat, carbs, and protein below.

Phase 3 – Stabilize: 3 Weeks Continue taking our suplements for appetite suppression while you very slowly begin to incorporate more fruits, vegetables, protein, dairy, and grains to your diet…still keeping carbs and sugar low. Keep a close watch how many calories you consume and get exercise for muscle gain…increasing carbs again but only for workouts. Always be sure to stay well hydrated and begin to transition to a “low carb” diet that’s not fully the Paleo diet. Eat more of a Diabetic diet with healthy protein and fats, low carb and sugar options in vegetables, grains, and fruit, while still avoiding added sugar. This phase will help you understand what foods you can have to help keep the weight off and what items need to be limited, if not completely avoided.

Phase 4 – Maintain: Going Forward This phase is essentially “the rest of your life” where you can use the information you learned from your Paleo diet experience and the stabilization process while continuing to take your supplements. You are free to continue to eat a more relaxed form of the Paleo diet that works better for long-term maintenance, or you can eat a more Diabetic diet to reduce carbs and sugars in general. Another popular option is “Intermittent Fasting” – an eating pattern that cycles between periods of eating and not eating and focuses more on when you eat rather than what you eat (within reason). This can be done long term and is useful as part of the maintenance of your weight loss after a keto diet. There are different ways of doing this type of fasting, but all involve splitting the day or week into eating and fasting periods.

Approximate Daily Nutrient Breakdown Approximate Daily (g) per category (varies by person)
30% – 35% daily from Fats 50 – 100 (g) daily from Fats
35% – 40% daily from Carbs 100 – 150 (g) daily from Carbs
20% – 25% daily from Protein 40 – 90 (g) daily from Protein

PROTEINS (4 oz. serving)

CALORIES

FATS

CARBS

PROTEIN

Ribeye Steak (similar fatty cuts)

300

20

1

27

Beef Roast

200

9

0

28

Veal

160

5

0

26

Ground Beef (80/20 fat)

280

23

0

19

Beef Sausage (1 link)

88

7

1

4

Beef Hot Dog (1)

163

14

2

6

Liver

150

4

4

23

Ham (cured – 11% fat)

211

10

0

29

Bacon (regular cut – 4 slices)

540

50

1

22

Pork Chop

200

18

0

30

Pork Loin

212

10

0

28

Ground Pork (79/21 fat)

298

24

0

19

Pork Sausage (1 link)

86

7

1

4

Pork Hot Dog (1)

170

16

1

6

Chicken – Dark Meat (with skin)

275

18

0

25

Chicken – Dark Meat (without skin)

200

10

0

25

Chicken Breast (with skin)

194

11

0

24

Chicken Breast (without skin)

124

1

0

26

Ground Chicken (breast)

140

0

0

21

Chicken Sausage (1 link)

63

2

1

4

Chicken Hot Dog (1)

143

12

2

6

Turkey – Dark Meat (with skin)

194

9

0

26

Turkey – Dark Meat (without skin)

162

5

0

28

Turkey Breast (with skin)

175

6

0

29

Turkey Breast (without skin)

137

1

0

31

Ground Turkey (85/15 fat)

184

12

0

21

Turkey Sausage (1 link)

45

0

1

5

Turkey Hot Dog (1)

136

8

1

6

Lamb Chop

300

25

0

19

Ground Lamb

330

27

0

23

Salmon

210

12

0

23

Mackerel

261

16

0

21

Herring

179

10

0

20

Sardines (canned in oil)

238

15

1

23

Anchovies

162

5

0

26

Tuna (fresh fillet)

123

1

0

27

Tuna (canned in oil)

218

9

0

32

Trout

168

7

0

24

Halibut

114

2

0

22

Cod

93

1

0

20

Catfish

121

5

0

18

Mahi-Mahi

96

1

0

21

Sea Bass

125

1

0

24

Orange Roughy

186

1

0

18

Tilapia

208

2

9

22

Shrimp

110

3

4

18

Crab (fresh – not imitation)

98

1

0

20

Lobster 

96

1

0

20

Scallops

89

1

4

11

Oysters (about 8 fresh oysters – not canned)

100

3

5

10

Clams

91

1

4

16

Mussels

146

4

6

15

Egg (1 large)

71

5

0

7

Egg Substitute (1/4 cup)

57

0

2

8

Tofu (4 oz. extra firm – cubed)

65

2

2

8

Tempeh (4 oz. – cubed)

222

13

11

21

Seitan (4 oz. – cubed)

130

2

5

24

Textured Vegetable Protein (1/4 cup)

80

0

7

12

NUTS/NUT BUTTERS (varied amt.)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Almonds (1/4 cup) 158 13 6 6
Almond Butter (2 Tbsp.) 199 18 7 6
Macadamia Nuts (1/4 cup) 240 25 5 3
Macadamia Nut Butter (2 Tbsp.) 217 22 4 3
Cashews (1/4 cup – whole) 179 14 10 5
Cashew Butter (2 Tbsp.) 177 15 9 6
Pecans (1/4 cup – whole) 179 18 3 2
Pecan Butter (2 Tbsp.) 217 22 3 4
Pistachios (1/4 cup – shelled) 171 14 9 6
Pistachio Butter (2 Tbsp.) 168 13 9 7
Walnuts (1/4 cup – whole) 131 17 4 4
Walnut Butter (2 Tbsp.) 215 20 2 5
Hazelnuts (1/4 cup – whole) 212 21 6 5
Hazelnut Butter (2 Tbsp. w/chocolate) 183 14 13 3
Brazil Nuts (1/4 cup – whole) 188 19 4 4
Pine Nuts (1/4 cup – whole) 225 23 5 5
Cocoa Butter (2 Tbsp.) 239 27 0 0

SEEDS (2 Tbsp. serving)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Chia Seeds 139 9 12 5
Flax Seeds 100 7 5 3
Pumpkin Seeds/Pepitas (roasted & salted) 137 6 5 7
Sunflower Seeds (roasted & salted) 129 11 5 5
Sesame Seeds 104 9 4 3
Poppy Seeds 95 7 5 3

OILS (2 Tbsp. serving)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Olive Oil (extra virgin/cold pressed) 240 28 0 0
Avocado Oil (extra virgin/cold pressed) 248 28 0 0
Coconut Oil (extra virgin/cold pressed) 233 27 0 0
Flaxseed Oil 240 28 0 0

VEGETABLES (1 cup serving)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Broccoli (1/2 inch pieces) 31 0 6 3
Cauliflower (1/2 inch pieces) 27 0 6 2
Carrots (1/4 inch slices) 50 0 12 1
Tomatoes (chopped) 35 0 7 2
Cucumber (1/4 inch slices) 16 0 4 1
Celery (1/4 inch slices) 15 0 3 1
Onion (chopped) 60 0 2 1
Asparagus (1in pieces) 20 0 4 2
Zucchini (1/4 inch slices) 20 0 4 1
Leeks (chopped) 54 0 13 1
Fennel (chopped) 27 0 6 1
Beets (1/4 inch slices) 58 0 13 2
Brussels Sprouts (whole) 38 0 8 3
Bell Pepper (chopped – green, yellow, red) 60 0 7 1
Mushrooms (chopped) 19 0 3 2
Eggplant (1 inch cubes) 20 0 5 1
Spaghetti Squash (1 inch cubes) 31 1 7 1
Butternut Squash (1 inch cubes) 63 0 16 1
Acorn Squash (1 inch cubes) 56 0 15 1
Cabbage (chopped) 20 0 5 1
Spinach (chopped) 7 0 1 1
Lettuce (chopped – dark varieties are best) 8 0 2 1
Endive (chopped) 7 0 2 1
Radicchio (chopped) 9 0 2 1
Kale (chopped) 34 0 7 2
Kohlrabi (chopped) 36 0 8 2
Bok Choy (chopped) 9 0 2 3
Swiss Chard (chopped) 7 0 1 1
Collard Greens (chopped) 11 0 2 1
Bamboo Shoots (1/2 inch slices) 42 0 8 4
Black Olives (10 olives – whole) 51 4 3 0
Green Olives (10 olives – whole w/pimento) 55 4 2 0
Radishes (1/2 cup – thin slices) 10 0 2 0
Chives (2 Tbsp. – chopped) 2 0 0 0
Miso Paste (2 Tbsp.) 60 2 9 3

FRUIT (1/2 cup serving)

CALORIES

FATS (g)

CARBS (g)

PROTEIN (g)

Avocado (sliced) 117 11 6 2
Coconut (unsweetened – shredded) 264 24 7 2
Strawberries (whole) 24 0 6 1
Blueberries (whole) 43 0 11 1
Raspberries (whole) 33 0 8 1
Blackberries (whole) 31 0 7 1
Cherries (whole with pit) 37 0 9 1
Watermelon (1 inch cubes) 24 0 6 0
Cantaloupe (1 inch cubes) 27 0 7 0
Honeydew (1 inch cubes) 31 0 8 0
Lime (sections and zest) 20 0 7 1
Lemon (sections and zest) 33 0 10 1
Orange (sections and zest) 65 0 16 2
Grapefruit (sections and zest) 44 0 11 1
Banana (medium) 105 0 27 1
Kiwi (medium) 42 0 10 1
Peach (medium) 59 0 14 1
Grapes (whole) 31 0 8 1
  • BEVERAGES/LIQUIDS/MISC.
  • Water: still or sparkling; a staple on the diet for proper hydration
  • Coffee: black without sweeteners/flavorings of any kind
  • Tea: black, green (matcha), and herbal are best; Kombucha is also allowed
  • Alcohol: best avoided, but hard liquor is the best choice; no beer or wine; slows weight loss
  • Broth: organic bone broth is best, watch for added sugars & check the nutritional facts for details
  • Flavorings: packets flavored with stevia are fine in moderation; allowed citrus items are best
  • Artificial Sweeteners: Stevia, Xylitol, Erythritol, Cucralose, Sweet n’ Low (saccharin); use all sparingly
  • (known to be sweeter than sugar; can cause sugar cravings on the diet)

  • Spices: fresh or dried are fine; opt for powders and avoid salts; carefully read labels on dried varieties
  • Condiments: low/no sugar is best (carefully read labels & account for ingredients); use sparingly