The paleo diet, like any significant dietary change, can lead to side effects as the body adapts to a new way of eating. (2024)

FAQs

The paleo diet, like any significant dietary change, can lead to side effects as the body adapts to a new way of eating.? ›

When going on a paleo diet you have to exclude certain food groups, and this combined with a lower carbohydrate intake can take time for the body to get used to. This can result in any of the following side effects: Low blood sugar (hypoglycemia) – if taking certain glucose lowering medications. Low-carb flu.

This diet can put you at risk for deficiencies in calcium and vitamin D, which are critical to bone health. At the same time, you may consume saturated fat and protein far above recommended levels due to eating so much meat. This can cause an increased risk of kidney and heart disease and certain cancers.

The paleo diet has been shown to result in health benefits such as reduced waist circumference, lower triglyceride levels (blood fats that are associated with heart disease, diabetes and liver disease), as well as a decrease in blood pressure, according to a 2015 review of trials in The American Journal of Clinical ...

Mark Hyman, MD, the author of Food: What the Heck Should I Eat? and the director of the Cleveland Clinic's Center for Functional Medicine, says these “detox symptoms” usually last seven days. “After about a week, [my patients] start to feel way more energized and clearheaded, and they start to feel good,” he says.

Purpose. The purpose of a paleo diet is to eat foods likely eaten by early humans. The diet is based on the idea that our genes are not well adjusted for modern diets that grew out of farming.

While it has the benefit of promoting several high-protein and high-fiber foods that are also usually lower in fat and calories, experts say the paleo diet is too restrictive for long-term health and weight loss and doesn't have robust science backing up many of its purported health benefits.

The diet excludes cereal grains, legumes, dairy, processed oils, refined sugar, alcohol, caffeine, artificial sweeteners, and trans fats. Some paleo-friendly foods include lean meats, fish, fruits, vegetables, nuts, and seeds.

Both paleo and keto diets have anti-inflammatory properties but work differently in managing inflammation and related health conditions. The paleo diet is better for managing autoimmune diseases, while the keto diet is better for managing diabetes and metabolic syndrome.

The paleo diet includes foods high in fiber, like vegetables, fruits, and nuts. Since foods high in fiber can have a laxative effect, a person transitioning from a low fiber diet to a paleo diet could experience gastric distress, such as bloating, as a result ( 12 , 13 ).

You can increase the carbs in a paleo diet by including more paleo-friendly carb sources, such as sweet potatoes, winter squash, and fruit. Nonetheless, if a paleo diet doesn't provide the energy and nutrients your body needs on a daily basis, you may experience fatigue.

Are bananas paleo? ›

Many paleo followers wonder if bananas are paleo because of their higher sugar content. They are considered paleo. One medium banana has 113 calories, 2 grams of fiber and 26 grams of carbohydrates. Bananas are an unprocessed, whole food with a good source of potassium.

For years now, the Paleo diet has been heralded by its believers as the optimal diet for gut health. This was based on speculation, as there wasn't a study to support or refute this claim—until now. A new study suggests that strict adherence to this dietary pattern may do more harm than good to the gut.

Because the diet cuts out several food groups, it may be hard to sustain long-term, says Spetz. People like to eat grains, and it can get very tiring to constantly be operating under this "avoid" mentality. There are also many definitions and versions of the Paleo diet, so it can be hard for someone to follow.

The Paleo Diet® & Chronic Diseases

Other studies applying the Paleo Diet strategy have found positive effects on lowering the risk of diabetes, cardiovascular disease, cancer, and type-2 diabetes.

Generally, unprocessed potatoes of all types can be part of a paleo diet. Similarly to grains, which are off-limits on paleo, potatoes are starchy and rich in carbohydrates. However, potatoes are actually a type of starchy vegetable that grows underground, known as a tuber ( 2 , 3 ).

It lacks nutrients

Healthy people who follow restrictive diets can be at risk of malnutrition. They risk mineral and vitamin deficiencies. Many non-paleo foods, such as legumes, dairy and grains, give you essential nutrients that keep you healthy.

Both paleo and keto diets have anti-inflammatory properties but work differently in managing inflammation and related health conditions. The paleo diet is better for managing autoimmune diseases, while the keto diet is better for managing diabetes and metabolic syndrome.

In recent years, the Paleo diet has been regarded by some as the panacea for weight loss. A new study has shown that this type of diet, which is low-carbohydrate and high-fat (LCHF), does not aid weight loss and actually causes weight gain.