THE FOOD

Welcome to the meat and veggies of the Paleo Diet. While I encourage you to stick to the basics as much as possible, I’m a realist. Chances are you’ve probably survived your whole life consuming a lot of stuff on the “no-no” list, and you’re not likely to give everything up, and that’s alright. In fact, I even encourage it. The 80/20 rule states you are bound to experience 99% of the benefits from this way of eating by just following the guidelines 80% of the time. I myself have refused to give up two staples that make life worth living: Tex-Mex and Blue Bell Ice Cream. So feel free to let loose every now and then, as long as the line you draw is relatively close to 80/20 and not more like 65/35.

Let’s start with the stuff you are free to eat in abundance:

  • lots of leafy greens, including romaine, spinach, arugula, kale, chard, mixed baby greens/spring mix (my favorite) and even iceberg lettuce
  • different colored fruits and veggies-variety is good- don’t be afraid to try funky veggies like beets, butternut squash, spaghetti squash and rudabaga to name a few
  • lean meats-high quality beef, chicken, turkey, pork, lamb, goat, wild game, etc. The more natural the better, i.e. grass fed/ free range/ wild caught. Some fatty meats are ok, they are just indicators that the animal is grain fed/more processed than a natural one. I love bacon, chorizo, and fatty brisket, just try to limit these types of meats , unless you can find them organic and uncured (which you can at Whole Foods, but for a pretty penny)
  • Seafood-shrimp, oysters, scallops, eel, octopus, crawdads, and of course, fish. Coldwater fish such as salmon and mackerel are usually the best. Warm water is fine too though. Avoid farm raised seafood if possible
  • Lots of eggs! Don’t buy into the cholesterol myth . Eating lots of eggs can actually lower your LDL (bad Cholesterol) levels. Also, don’t be afraid to try them raw. In healthy individuals, the threat of salmonella poisoning is nearly non existent. Just make sure the eggs you are eating are from healthy chickens, i.e. cage free, organic, etc. Raw eggs are extra tasty in fruit and protein shakes. Check out the Harvest section for tips on raising your own Chickens.
  • plant/monounsaturated fats and oils- nuts, seeds, avocados, olive oil, coconut oil, toasted sesame seed oil, nut oils, and even real butter to name a few. Avoid the following oils: Canola, Cottonseed, Margarine, Safflower/sunflower, soybean oil, corn oil, partially hydrogenated oils, trans fat, and vegetable shortening. For a full description of good vs. bad oils, reference the Primal Blueprint, pg. 132
  • Berries-this can be grouped with fruits, but berries in particular are fantastic for you. Think blueberries, goji berries, acai berries, strawberries, raspberries, blackberries, huckleberries, etc.

Enjoy in Moderation:

  • Dark Chocolate. At a minimum, find chocolate that is at least 70% Cocoa. I prefer 85-90%. I can find Lindt bars at my grocers for less than $2.50. Cocoa beans are almost solid plant fat and contain lots of antioxidants
  • Alcohol-No more than 1-2 glasses of beer or wine a day, preferably red wine for its resveratrol content
  • Caffeine-A lot of the die hard Paleo Diet freaks will tell you to stay away from caffeine. If it’s in the form of a soda or over the top energy drink, yes you should. If we’re just talking about tea or coffee, I feel its ok-so long as you don’t use the caffeine as a crutch for waking up in the morning or staying up at night (unless you’re a college student-I did 5 years of architecture school so I know fully well the necessity of coffee for such things!). If you’re doing most everything else Paleo, your energy levels should be balanced and you should wake up refreshed anyways. If you’re like me and really just enjoy coffee, go ahead and have a cup or two each day!
  • Dairy-You will note below that milk is prohibited. From a purists point of view, anything with milk is prohibited. Most Paleo supporters feel that dairy products like cheese, yogurt, butter, sour cream, and heavy cream fall into a gray area that make them ok to use occasionally. My personal take is that such products are tasty and nutritious. Some kind of process has removed the sugars (lactose) and left behind the protein and fat (the tasty stuff!) I cover dairy in depth in an advanced article.

Enjoy Sparingly:

  • Natural Sweeteners. Honey existed during Caveman times, and I’m sure they didn’t hesitate to enjoy it if the opportunity presented itself, but I doubt with their technology this was very often. That said, using local raw honey can help with allergies and boost your immune system.  Some other sweeteners such as agave nectar have health benefits and a relatively low glycemic index, but are expensive. Real Maple Syrup is delicious. It also has a very high GI index. Hopefully since you aren’t eating pancakes anymore you won’t have a need for syrup.
  • Some natural grain/starchy carbs- This mostly includes sweet potatoes since these are so high in nutrients, but I can also think of teff, quinao, and lentils.

Water

You ever notice how dogs only drink when they really want to? The same should apply to you. Despite all the advice from doctors and coaches to hydrate, hydrate, hydarate and that age-old adage to drink 8 glasses of water a day, it’s really ok to just drink when you’re thirsty. Sisson points out that there is no conclusive scientific data to validate that 8 glass a day recommendation. Furthermore, we get quite a bit of water from the food we eat. Your body will tell you when it’s thirsty, listen to it.

Now, for the food you should AVOID:

Processed Carbs:
Sugar, anything with high fructose corn syrup, bread, tortillas, pasta, muffins, pastries, pancakes. anything with wheat or flour. Just about any food that comes packaged in a box.

Natural carbs:

  • Potatoes (except for yams or sweet potatoes, see above)
  • Rice
  • Beans
  • Peanuts (technically a legume, not a nut!)
  • Corn (technically a grain, not a vegetable).
  • Milk and non-European yogurts (yogurts that have added sweetening or other stuff, like “Fruit on the Bottom”)

The “Non-Rules” of Eating

To me, one of the most beautiful things about the Paleo Diet, is that other than what you shouldn’t eat, there are no guidelines.

1. You do not have to limit portions, because your body will do it for you once you get all the junk out of your system. Your body will be getting all the nutrients it needs, thus sending the proper hormonal messengers to your brain signaling satiety. Even if you willfully try to eat too much, as long as what you’re eating isn’t triggering a large insulin response, your body has other mechanisms in place to regulate itself. Still, practice eating until you are no longer hungry, not until you are “full”.

2. You do not have to eat 3 square or 6 small meals evenly spaced throughout the day as society or trendy diets dictate.

3. You don’t have to eat certain types of food for any given meal. It’s interesting how Americans have come to view cereals, eggs, bacon, pancakes, biscuits etc. as only “breakfast” foods. We also consider a sandwich to be a universal “lunch” food, and for “dinner” we usually have some type of meat with vegetable and bread sides. Try eating fish for breakfast and eggs/fruit for dinner sometime!

4. Adding to #3, you don’t have to combine foods to balance a meal or for that matter worry about combining too many different foods.

Cavemen hardly ever had a secure supply of food for such eating habits, so his genes evolved to adapt to this. Maybe he would wake up and happen to kill a rabbit or be next to a grove of fruit and nut trees, so he would fill up on these foods while he had the chance. He might go the rest of the day without finding anymore food, until right before dark, when he discovered a bird’s nest with some tasty eggs. He might go another two days eating only wild berries he found along his journey before reaching a river that had bountiful fish! We obviously don’t live in times of food insecurity like they did, but, we have modern stresses that can simulate those conditions: a deadline at work forcing one to skip lunch, an early morning meeting that leaves no time for breakfast, an urgent home repair forces dad to skip dinner. You get the point. Just east the right things, and eat until you are no longer hungry (as opposed to eating until you are full-see the difference?) and you’ll be just fine. After a few weeks of being on the Paleo diet, your body will be relying more on fat as an energy source rather than carbs. Unless you have completely depleted your blood and muscle glycogen stores ( intense physical exercise 2 hours or more), your hormones will not be signaling extreme hunger pangs, so the discomfort of hunger should not be as great as before when your body relied mostly upon carbohydrates for energy. Glucose can run out quickly. Fat, you have quite a large reserve of it, even those of us who are very lean. At about 6% body fat and 165lbs, that means I have about 10 lbs of body fat. 1 lb of fat is equal to 3500 calories worth of energy, so you can see that this would last me quite some time!

Caveman might not have gotten all his required nutrients in a single day, but let’s say over the course of 4 days he did. The body is good at averaging out in a situation like this. So, if you feel like eating fish for breakfast and eggs for dinner, or only feel like eating meat one day and only vegetables the next, or just feel like eating one huge meal at breakfast or lunch and being content for the rest of the day, go for it! There are no rules! Our ancestors went through a lot of hardship to develop these abilities, so I suggest you take full advantage of them.

Here is the kicker though. Those first two weeks of transition might be tough. You will probably feel weak, tired, maybe even light headed. Be patient and have faith that your body will soon adapt to the food it was meant to eat. If you are an athlete in the midst of training or racing, you must be willing to sacrifice your results in a race or two and some of your training intensity during that time, but trust me, subduing short term pleasure is well worth the results you’ll see long term.

5. one of my favorites- you get to eat with the best eating utenstils ever invented-your hands! I love eating with my hands. They are more efficient than silverware. Instead of my brain telling my fingers telling the fork what to do, I just let my hands have right at it! There are social occasions where a fork and knife are still proper, but when I’m at home I’m using my hands. Don’t be afraid to indulge your inner Caveman and give this a try.

One last thing to add involves how you prepare and eat your food, i.e. cooked versus raw. In almost all instances, food closest to its natural state will be healthier for you. Please check out my post on raw food here

{ 122 comments… read them below or add one }

Christine October 25, 2011 at 1:54 pm

thank you for this helpful information! I like your site and its encouraging to see your pictures…fit and handsome!

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Cassie Dee February 6, 2012 at 9:58 am

Really informative blog post.Really thank you! Great.

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Diana Mackenzie February 12, 2012 at 9:19 am

thanks to Tim Noakes I am now going to try this !

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George Dannhauser February 13, 2012 at 4:57 am

Well said Diana, so will I. I would like more info on the fat to be used, especially on animal fats.

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Kate February 20, 2012 at 6:55 am

I have been eating this way for four weeks – chicken, fish, lean beef with lots of vegetables and fruit in between. I am not losing an ounce!I have fruit first thing, then some oats with yoghurt and honey, water in between, lunch of protein and vegs, fruit in between, supper is boiled egg and tomato. I am an active, 65yr lady.

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CavemanGreg February 20, 2012 at 4:08 pm

Hi Kate,
I do not know the specifics of your situation, but I would advise to give the diet a little longer (for some people, it takes 4 weeks or longer to transition from a standard diet). You might also try cutting back on fruit, oats, and honey. I think that yogurt is ok as long as it is full fat and of the whole variety, i.e. greek or belgian style. Non of that low fat crap with added flavors/sweeteners. Beyond diet, there might be some lifestyle changes you could adopt, but like I said, I don’t know the details of your situation. Thanks for checking in, best of luck in your health journey.

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dawn February 28, 2012 at 12:35 pm

Kate, Is it possible that you aren’t eating enough? Sometimes when you cut your calories too much, you body tries to hold onto every bit of stored fat. I am not a doctor or anything of the sort, just thought I would pass that idea along.

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John February 13, 2013 at 4:19 pm

@kate

You said your not losing? And then it says your eating oatmeal?? Where does it say oatmeal is okay in a Paleo diet?? Hello! Come on now!

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Quintin October 6, 2013 at 9:45 am

Kate,
You are eating too many carbs. No oatmeal, you might as well drink glue, except glue is better for you because it is made from animal protein. Cut back on so much fruit. I am curious, what fruits you are eating and how much? Try to stay to berries like blueberries and raspberries, apples and oranges are ok in big moderation. One a day max; imagine a hunter gatherer, eat one save the rest for another day. Only eat what YOU NEED. Yogurt ok, but grass fed to make sure you are getting the right amino acids from it. Don’t concern so much with lean beef but focus on un processed, grass fed beef. Grain feed beef is different. Read “The Paleo Solution” by Robb Wolf. It is amazing. Take it from me, used to be 305- now 227. NO OATMEAL, it wrecks everything you are trying to do..

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Julie February 22, 2012 at 3:52 am

I LOVE YOUR PAGE!!!!! I’ve been off and on Paleo for the last year. Off mainly bc it is so expensive and time consuming, but since doing it the first time, i have tried to cut back on my wheat and dairy intake. I am now in the middle of the 60 day insanity challenge, and All of the bread and dairy in their diet makes me feel tired so for the last month I am going back to Paleo, I just needed some new ideas for snacks and I totally got that from your site!!! Thanks

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CavemanGreg March 1, 2012 at 11:36 pm

Glad I could help!

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Amy Wall March 5, 2012 at 6:36 pm

I am loving this site. The information is great. You have done a really good job explaining this lifestyle change. Thank you so much for putting this together for my family and I. Your website is very easy to navigate and understand. My kids are doing this with us but I are not taking away their milk, brown rice or oats. They still have pancakes but it is made with Organic Coconut flour from Tropical Traditions with organic Maple syrup from Tropical Traditions also. I have already taken away all gluten and processed food. I can already tell a big difference in their personality. They do not seem as hyper either.

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CavemanGreg March 5, 2012 at 6:47 pm

Amy, glad you find the site so useful. Your family has taken some important first steps. Best of luck in your primal journey!

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Paul March 7, 2012 at 5:42 pm

Greg, love the site! Last fall, I began adjusting my eating habits, and realized I was heading towards a paleo way of eating. I just didn’t feel like eating certain foods anymore (breads, milk, greasy, or sugary things). I wanted to refine my habits a bit more, and your site has been the most helpful one. I keep coming back to it, and prefer your common-sense approach. I’m down 30 pounds now, and feeling much better in general. Thanks for everything!

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Ashley April 23, 2012 at 12:40 pm

Great great site and glad to hear about the eggs. There are days where I will have 4 eggs (organic cage-free) and I am always like hmmm is this too many eggs?

I’ve been eating peanut butter not a lot but a tiny bit here and there and I went over a year not eating it all then had a craving so bad! Trying to stop that habit again :)

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JBHawaii April 30, 2012 at 10:21 pm

Hi everyone, new to the community here but excited to share my results! I have been on a paleo diet (unknowingly) for over three weeks now and I only recently started discovering exactly what it was I was doing with my diet! Imagine my surprise when I realized just how well I had been eating.

I loved the idea of natural source carbs, high protein (yes I consider myself something of a carnivore), and veggies out the wazoo. The more I read the more excited I am to keep going… seriously, I love going to bed so tyhat I can get up the next day feeling as awesome as I now do! It great to finally put a name to my diet and give it a direction.

So, my results;
– In three weeks plus a day I have lost almost 17 lbs
– My energy is THROUGH THE ROOF, seriously, I LOVE WAKING UP NOW!
– I actually enjoy exercising, i feel vital and ready to take it on DAILY
– My concentration and memory have improved
– My GI and heartburn issues have completely dissapeared… I haven’t had heart burn in over two weeks now and I am as regular as the sunrise…
– My sex drive has increased
– My attitude is better, i am happy CONSTANTLY, and I am less stressed

While much of this might be attribued to psychology I can honestly say that I feel better than I have in years. I am about to have my first cheat meal (since I started) tomorrow and am not really sure how that will go… honestly I’m a bit nervous I might get sick from the refined carbs.

I can honestly say that this diet is the best thing I have done for myself in years. So, enough rambling, just wanted to share my total excitement,

enjoy enjoying life!

JB

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Angel December 12, 2013 at 8:15 pm

Congrats on your success!! I was wondering if you could share a little bit about what a day of meals is for you? im getting ready to start the paleo ( im coming from atkins) and i feel confused,,,,in the sense that it seems so easy im afraid im going to mess it up.

The more stories I read the more pumped I am to start this,

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Carol May 1, 2012 at 1:36 pm

I just started my “plan” two days ago. I joined Paleo Plan and so far I love their stuff. I haven’t eaten any refined or natural carbs or dairy. I thought I would be craving it, but so far I haven’t. I’m doing this on advice from my doctor to help with my blood sugar and to ultimately get me off my cholesterol medication. Sooooo – I’m keeping my fingers crossed. Good luck to everyone else!

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anie June 18, 2012 at 11:33 am

Um so you said no yogurts(fruit on the bottom) execpt for European yogurts. What about Oikos fruit on the bottom yogurt? because Oikos is greek yogurt

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CavemanGreg June 18, 2012 at 1:47 pm

I would steer clear from “Oikos”. I looked up the nutrition info. It is a Dannon product, first off, and has added sugar and zero fat.
http://www.oikosyogurt.com/greek-yogurt/fat-free-greek-yogurt/
If you really want some fruit in your yogurt, buy the full fat greek type and add your own fruit. I like to add trail mix in mine along with fruit, sometimes even a little local raw honey.
best,
Caveman Greg

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kay July 4, 2012 at 10:58 pm

Greg,
You are giving good advice here, but I am concerned about a couple of things…I don’t like to see the word “lean” in front of the word meat. Even the 100% grass-fed beef that I consume has plenty of fat in the prime cuts, and people in general need more saturated animal fats in their diets. ( I would say that was probably Kate’s problem-not enough saturated fat in her diet). Your body will burn fat when it gets plenty of fat coming in. Also, I too used to think agave nectar was okay, but it turns out that isn’t true. The modern day agave is not natural, but highly processed, and the only reason is doesn’t raise your blood sugar is because it’s going straight to your liver and being turned into triglycerides! Foodrenegade.com has any excellent summary regarding the perils of agave.
Thanks, and keep up the good work!

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CavemanGreg July 9, 2012 at 4:09 pm

Thanks for your input Kay. Real lean meats, i.e. wild game, are quite lean, except for water fowl which need the fat for warmth. However, they have plenty of fat around the organs which is quite tasty and good for you! Animals like cow and bison are leaner by comparison to grain fed, but your are correct they still have some good fat. I’m not straying away from fat on healthy animals, just fatty non healthy animals. Hope that makes sense. Also, I wrote this a long time ago when agave was considered ok. I’ve since learned the truth too, i just need to update the site! Thanks again. greg

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Carrie July 17, 2012 at 8:36 am

I am new to this and I noticed that peanuts are off limits. I’m assuming that means peanut butter as well? I’m sorry if that sounds like a dumb question. :)

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CavemanGreg July 17, 2012 at 11:06 am

That is correct, although a little bit here and there is not going to kill you. If you really like nut butters, try almond or cashew. A little pricier, but delicious!

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Carrie July 17, 2012 at 8:37 am

Oh one more question! I saw on some other sites that chicken breasts are fine, but not chicken thighs. Which is true? I want to start this next week so I need to know what to put on my grocery list.
Thanks! :)

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CavemanGreg July 17, 2012 at 11:21 am

Interesting. I’ve never heard of that distinction. To me chicken meat is chicken meat, as long as it was a healthy chicken. The breast is tastier though!

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Ema March 21, 2013 at 7:59 pm

Noooo! The thighs are delicious, really moist and full of flavour, don’t miss out on these, they are amazing.

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Carrie July 17, 2012 at 11:39 am

Ok, back to the yogurt comment above…So I can eat Greek yogurt? That was one of my regular breakfasts: Plain greek yogurt with frozen berries. My friend who does Paleo says no dairy. Can I continue to eat this or should I stay away from it? I was eating it almost every weekday for breakfast…

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CavemanGreg July 19, 2012 at 2:45 pm

Carrie,
A paleo purist will tell you no dairy. A practical paleo eater will probably include high quality butter, heavy cream, cheese, and even yogurt. Like I say, stick to European full fat no added sugar and you will be fine! Berries are good too!

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Carrie July 19, 2012 at 2:46 pm

YAY! Now it sounds more doable! :)

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Sam August 12, 2012 at 9:55 pm

Hi, I recently lost 80 lbs by doing the paleo thing with out knowing that’s what I was doing, but still have at least 150lbs to loose, I got off the wagon but am gonna make a lifestyle change to complete paleo, advise please

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Carolyn Stone November 14, 2012 at 9:14 am

Great job losing the 80 lbs! You are more than 1/3 of the way to your goal :) With larger amounts of weight to lose I would reccomend not only practicing paleo nutrition habbits but also be sure to eat more meats/fish with omega 3s or even consider supplementing. I have lost over 120lbs and for a time struggled with a little extra skin. I beefed up the omega 3s and noticed a significant difference in how I felt but also with getting my skin to tighten. Good luck!

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Carrie August 13, 2012 at 9:51 am

I’ve been doing Paleo for about 3 weeks now. I still have dairy (occasionally some Greek yogurt) but everything else is pretty strict. I haven’t lost any weight, in fact, i gained a pound. I said when I started this that wasn’t going to focus on weight loss, but on eating healthier. It’s hard not to notice that my stomach feels flabbier though. How long does it take to notice a change in the body? I am not considering changing my diet (though I will stop the dairy if that’s the culprit) because I think Paleo is very healthy and pretty simple to follow. Do you have suggestions? I eat fruit and almonds for snack, mostly but limit the almonds to about 2 ounces a day.

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jay August 20, 2012 at 2:59 pm

I really like your take on the Paleo diet, and agree with all your recommendations. Except one! There definitely IS scientific backing to the idea of drinking plenty of water. I was told this by my doctor, after my last kidney stone. Every nephrologist will agree: The main reason why people get kidney stones is lack of water, and there’s no better preventive for stones than 8 glasses or so of water per day. If you’ve never had a kidney stone pass, trust me, you don’t want to go through it. So please drink water even when not thirsty.

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jenn August 21, 2012 at 2:12 pm

@ Jay, there is a lot of truth in regards to the role of fluids and kidney stones and gout for that matter but just because one doesn’t drink enough, that does not necessarily mean they will get a stone. It can increase the risk if they are “stone formers” or if they have a very high protein diet and inadequate fluids. Some people who have had a bariatric surgery (weight loss-gastric bypass surgery) are at high risk for developing kidney stones as well. All in all, there is a role for maintaining good fluid intake. I must comment tho, that vegetables and many fruits have a high percentage of water content helping one increase fluid intake as well.

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Matthew October 12, 2012 at 12:23 pm

Beware if you suffer from kidney stones(I do) you should watch out for foods that are high in oxalic acid. Of course plenty of water is good though. The veggies on the other hand are killer. Meats are pretty much oxalic acid free since animals have kidneys to filter out the oxalates formed when oxalic acid enters there blood stream. On a small note: Oxalic acid is what is formed when one consumes antifreeze.

http://www.upmc.com/patients-visitors/education/nutrition/Pages/low-oxalate-diet.aspx

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Wendy September 3, 2012 at 5:19 am

I am now hypothyroid as a result of Radio active Iodine that was given to me to sort out a Hyperthyroid problem. I have been advised by some thyroid support groups to look into Paleo. How will it benefit me? I am not appreciating the steady weight gain despite exercising 6 days a week at the most. I will admit, I do enjoy a glass of wine (yea I know) with my meal at night and have been having the “extra light” versions (not great taste though) – we have an active lifestyle and having just lost a dear friend, so we are at that point where we feel get out and have fun cause life is so short!! But having said that….I still want to lose the excess!! Talk about wanting the cake and eating it!!

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CavemanGreg September 4, 2012 at 11:30 am

Hi Wendy,
Medical issues are beyond my scope for giving advice, but switching to a diet based on whole natural plants and animals should benefit anyone despite their problems. If you are eating a diet high in grains, sugars, refined foods, etc. then going Paleo should definitely help you lose weight and regain some of the energy you are losing due to hypothyroidism. The trick is getting your body to rely more on fat and less on sugars! Regarding weight gain while still exercising, it is widely believed that body composition is 80% based on diet 20% other factors, incl. exercise, so focusing more on your diet should help maintain weight better. Hope this helps. Good luck!

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Ashley September 12, 2012 at 11:09 pm

I love this site! But I just had one question about the whole egg eating thing…so from what I understand it is OK to eat Eggs everyday? And if so, then how many should I be eating and should I eat whole eggs or egg whites only? Thanks :)

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CavemanGreg September 14, 2012 at 4:06 pm

Ashley, check out the egg post:
http://www.paleodietandliving.com/paleo-diet/all-about-eggs/
Eggs are arguably the most paleo food out there. Eat to your hearts content, the whole thing.
Best,
Greg

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Courtney Rayment September 18, 2012 at 7:18 pm

Greg,

I have been following the 80/20 for about 8 months now. I’ve lost 30 pounds and I feel like my body and my mind are operating on the same level for the first time! My activity is very outdoors base. A lot of trail running, climbing and swimming. I love it. I agree in the beginning it was hard but once you break through that barrier most people wont look back. I can’t imagine going back to my old lifestyle and I encourage friends and peers if they can handle it, they have a lot to gain.

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Kelsea September 25, 2012 at 7:49 pm

I am interested in adopting the paleo lifestlyle but I am a college student, pre-med and can’t really afford to be weak and tired for 2-3 weeks while my body is adjusting. Will it really impact me a whole lot? I am a pretty healthy eater for the most part. The only things I would be changing is not Ezekial toast, oatmeal or quinoa because those are the only things I eat that are not on the list. Also, granola is off the list right? and I saw you mentioned trail mix in one of your comments…what kind of trail mix would be appropriate? Sorry for all the questions!

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Rita November 11, 2012 at 11:48 am

Hey Creg, I am a 20 year old female and I want to start doing Paleo only because it really makes sense to me and not really because Caveman did Paleo back in the day. I like what I am reading so far but I have one question about saturated fats. Are saturated fats actually good in this case, or should I avoid them completely because I’ve done other research on this diet and some sites say to avoid it and eat only lean protein and some say to consume it because it’s actually healthy fats? I am confused, if you can explain to me that would be very much appreciated.

Thank You,
Rita B.

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CavemanGreg November 12, 2012 at 10:38 am

Saturated fats from healthy animal sources are completely healthy and even encouraged. Check out Mark Sisson’s post on it, it explains it a lot better than I can.
Cheers,
Greg
http://www.marksdailyapple.com/saturated-fat-healthy/#axzz2C1Tfn4jn

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Laura November 11, 2012 at 8:55 pm

Hi Im new to the paleo diet!!! Have heard so much about it sounds just what i need im on a gluten and dairy free past month or so!! Haven’t realy noticed anything yet. I just want to feel good again :) :)

Have you any tips???
Meat has to be grass fed???

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sarah fridy November 13, 2012 at 7:28 am

I think I am allergic to nuts! : ( I have been eating too many, as they make a tasty addition to dishes and a quick snack. (I have dry crackly redness around my mouth and mouth sores) What would really happen if I ate peanut butter, the kind with no added sugar and all natural? I have always loved peanut butter too! My guess is anything in moderation, and I would have to just try it to see. Thanks~

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CavemanGreg November 14, 2012 at 11:34 am

Peanut butter won’t kill you, unless you are highly allergic to it. It’s just not as healthy as real nuts. If you really really enjoy peanut butter, I think you hit the nail on the head, all in moderation. best,
greg

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Brian Walpole November 16, 2012 at 3:55 am

The paleo diet trend has been inspired by the very relevant yet challenging question about whether human kind has progressed in the true sense of the word or whether modern lifestyles have taken us away from the way nature had designed us to be. Modern genetics has proven that the human genome matches that of his counterpart 15000 years ago by 99.9% but the diet consumed has undergone close to an 80% change since that time. This discrepancy may have led to the imbalances and health problems that we are widely experiencing in the modern age. The proponents of the paleo theory believe that by reverting to the natural diet of our ancestors, we would be able to reverse this trend and restore our health and happiness. As with all trends that come and go, it would make sense to take the gist of the matter and leave out the bit that sounds impractical. For more details on the foods recommended and forbidden in the paleo diet please refer to http://lovefitnesseducation.com/2012/09/26/what%E2%80%99s-up-with-this-new-paleo-diet-trend/

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bex November 22, 2012 at 11:01 pm

hi just wanted to assure those who have questions or are unsure when really you dont need to be told what you can and cant eat on the paleo just think like a caveman ie imagine you live in the wild the reason we cant eat wheat and grains and legumes potatoes etc isnt because we cant its because cavemen didnt eat them back then eating pure wheat grains fresh from the fields dont taste good and and can make you either sick or body just cant digest properly if potatoes were around then they dont taste good raw either and can make you ill you have to remember cavemen didnt know how to make bread then so alot of stuff was raw or bbq if they had figured out fire same with legumes and beans even on packaging they state to soak over night and then cook properly cavemen were more instinctual and were wild animals yes they werent stupid and yes they knew what foods to eat and what not but only by trial and error so please people get in tune with your primal instincts it doesnt matter how much you eat its about variation and eating off the land as much as possible i take my children out every weekend to the forest where we gather dandelions and other edible plants and we use them with our meats and nuts and berries havent started hunting yet as children are toddlers and would probs scare it off but if you want it to work use your imagination obviously still live normal but when it comes to food and excercise get intune with your inner caveman lol i vary my own diet as suggested some days i will just graze through the day eating small handfulls of berries and nuts and other veg and some days i will eat lots of eggs etc i keep my body guessing so far i have been losing 1-2 pounds a day some days none somedays 2-3 as with regards to water consumption do you think cavemen had taps lol noooo the had a water hole that was shared amongst other animals sometimes there may have been predators drinking and they did not want to drink with them lol yes water is important but cavemen didnt have a constant supply they had to keep moving around in search of new pastures just like in the wild water holes dry up so you could spend days searching for another hole all the best and hope ive helped in some ways xxx

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Lenore MB November 28, 2012 at 4:45 pm

I just wanted to thank you for this site! It’s really great, informative, easy and pleasurable to read. I have promoted it to many of my friends!

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CavemanGreg November 28, 2012 at 4:53 pm

Lenore,
Thank you. This means a lot to me!

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Miss Carly December 4, 2012 at 11:40 am

I am on day 5 of the Paleo and not feeling myself, im tired, miserable and week…. how long will this last for? I am used to dieting and have tried quite a few diets but I am very tired at the moment? can you make any suggestions? xx

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CavemanGreg December 5, 2012 at 10:21 am

Hi Carly,
This is the most asked question I get, and the answer is usually the same: about 2-3 weeks. Everybody is different though, it might take a little longer. Be strong and stick with it, knowing that the long term results will outweigh the short term discomfort you are going through. Drink lots of water and get lots of rest in the meantime. Best,
Greg

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Shane December 12, 2012 at 5:59 am

I am new to the Paleo process as it is not as well known in Australia as it appears to be in the States. The site is fantastic and I am doing my best to promote it over here.

One question though, I am finding all the discussion about food types very helpful but there is no real discussion about types of hydration. Is water and the odd coffee or beer the only recommended intake?

I find having water only with my meals a little dull, any suggestions?

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CavemanGreg December 14, 2012 at 10:18 am

Water is the only recommended fluid intake. Although I think coffee and beer in moderation are ok, they are definitely not paleo. If you get bored of water, try iced or hot tea. They have several herbal and fruit varieties that add flavor without sugar/calories. Something else I do every now and then is to buy a fruit juice like pomengranate, blueberry, or cherry and just water it down a lot to lessen the sugar load. Hope this helps. Thanks for spreading the word!

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Katherine January 14, 2013 at 2:35 pm

What are your thoughts on coconut flour? Following the Paleo lifestyle is difficult with young children who are hooked on pancakes every morning. I am trying to find a good way to ease them into it.

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CavemanGreg January 16, 2013 at 2:13 pm

Hi Katherine,
I think coconut flour is fine, it is just a bit pricey if you use it a lot. Coconut pancakes are actually a nice treat for me when I get a little tired of bacon and eggs. There are several recipes all over the web. best,
Greg

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Jenly January 25, 2013 at 2:44 pm

Love your website! I’m through day 5 and I feel like I’m eating too much fat. I’m not doing this for weight loss but I sure don’t want to gain weight. Nuts have been a good substitution for my pretzels and popcorn I always ate but can I eat too many? And being a single mom of 3 it’s hard to buy all the best cuts of meat because of the cost. I really want to keep eating this way but could use some advice on how to do it in a budget friendly way. And how do I get over thinking that I’m eating too much fat? I feel like I’m always hungry too. Going to the grocery store has been stressful and overwhelming but I learn more everyday. I do love the LARABAR as a substitue for sweets.

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CavemanGreg January 25, 2013 at 3:07 pm

Check out http://www.paleodietandliving.com/paleo-diet/my-tips-for-paleo-on-a-budget/
As long as the fat you are eating is good, you cannot eat too much of it. As for nuts, you can eat quite a few, but it is possible to eat too many. It has to do with the Omega 6-Omega 3 balance. Most nuts are higher in 6 when you want more 3. Walnuts have more Omega 3 and are good to eat to balance it out.
As or meat, it has been my experience you can get grass fed London broil, shoulder, and other roasts for $6.99-8.99 per pound. This is comparable to a mid grade cut of conventional beef (like a sirloin or steak) You can learn to love the crockpot A LOT! You will likely feel hungry for a few weeks as your body adjusts to the diet-give it time, and good luck.
Greg

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Jenly January 28, 2013 at 10:35 am

Thank you so much for the reply and the link to the website! I’m starting week 2 today and haven’t “cheated” at all! I love cooking in the crock pot. Yesterday was so easy. I took a white onion, sliced it and put it at the bottom of the crock pot and seasoned a chicken and set it on top of the onions and cooked it for about 6 hours. I was amazed at how much juice was in the crock pot because I hadn’t put any in to start. Now tonight I’ll make some broth :) The kids have been excited about trying the new things too and we had a lot of fun at the grocery store picking out new veggies to try. I’m very lucky they aren’t picky eaters and will try anything.
I can’t wait to see how eating this way helps my running! I swear it’s already helped my headaches. A big reason I wanted to do this was because I was on so many medications for chronic migraines (which do not mix well with running) and I thought there has to be a better way!

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Beth January 27, 2013 at 7:33 pm

I am so happy that I found this site. This diet makes so much sense and feels so right. Thank you!

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Alexandra January 28, 2013 at 11:04 am

Hi Greg,

I have been doing Crossfit on and off for about a year and trying to eat Paleo. I get really good results but still crave milk and icecream so badly. I also have a hard time eating a lot of meat unless it has some sort of sauce on it (like bbq or spagetti sauce). I don’t have a lot of time and I hate to cook. Is it ok to open a jar of spagetti sauce (i try to get the one with the least amount of sugar) to put on ground beef and vegetables? I also give myself a cheat meal but sometimes that turns into 3 days of cheating usually with milk, cereal, and tortillas. I usually have good self control but lately I have lost my motivation. Any ideas?
Thanks so much

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CavemanGreg January 28, 2013 at 4:27 pm

I don’t think there is anything wrong with touching up meat with some sauce. I think you hit the nail on the head-look for sauces with little to no sugar, salt, or other additives. Plus, it’s not you’re like drowning your meat in it, just using a little as a garnish. I miss milk sometimes too, in which case, I make something with a lot of organic heavy cream, or put a lot in my tea or coffee. Ice cream, well, I never quite gave that up. I just love it too much. You can make your own ice cream with heavy cream, maybe some fruit and vanilla, and sweeten with maple syrup, but that gets pricey and time consuming. I say, just enjoy your ice cream, but in moderation. The longer you stay Paleo, the more old staples like cereal and milk will begin to irritate your stomach, so just keep the strength. There are “paleo” cereals out there, and you could maybe use almond or coconut milk (although a lot of these tend to be highly processed), but maybe you could do real milk in moderation as long as it is high quality. Look for organic, grass fed, lightly pasteurized etc. Best,
Greg

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JJ September 9, 2013 at 8:55 pm

There is a new machine out there called “Yonanas” and it makes the best ice cream with just using frozen bananas

So, if you want a special treat, try it. You can vary and add strawberries, blueberries and other fruit as long as you put in a banana

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Riccardo January 29, 2013 at 5:38 pm

Hi Greg,

Curious to know why beans are not an okay option for the paleo diet. I make an organic chicken chile and I’m wondering what the problem is with beans?

Looking forward to hearing from you.
Riccardo.

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CavemanGreg February 6, 2013 at 4:20 pm

Riccardo,
legumes are high in phytic acid, which is an anti-nutrient, meaning, these chemicals inhibit the absorption of beneficial nutrients. They also cause GI distress, i.e. farting. Sprouted legumes can be good because these lower the phytic acid content and introduces other beneficial nutrients.
best,
Greg

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Riccardo - Certified Exercise Physiologist January 29, 2013 at 5:49 pm

Hi Greg,

Additional question: What is your take on quinoa pasta?

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LizG February 4, 2013 at 11:08 pm

Hi Greg,

Going by all the wonderful information I’ve read on your site, I am going to begin changing my lifestyle to a Paleo one. I’ve been exercising, mostly hiking (which I can do on my own property, which has lots of uphills and downhills), and eating healthier. I have already begun to lose weight, but I don’t own a scale so I don’t know how much. All I can say is that none of my jeans fit me anymore … they all fall off!

As I have not read all of the questions by other posters, I was wondering: Are sprouted-grain breads okay to eat?

Thank you for all of your helpful information.

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CavemanGreg February 5, 2013 at 7:01 pm

Hi Liz,
I actually don’t have a lot of experience in sprouted grain breads. I think it depends largely on the brand/type of bread. If you read the ingredients list and it sounds super processed or is high in carbs, I’d say no. I have heard of some breads that are “ok” but in general I stay away from anything with “bread” in the title. Plus, I bet products like this are expensive. Sorry I couldn’t be of more help.
Best,
Greg

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Charity Scott February 20, 2013 at 2:58 pm

We drink/eat raw milk and products from a local dairy. No hormones, free range, organic! Expensive! ;) The fat in raw milk is considered a health fat like organic beef fat is healthy vs, what I call store bought meat, containing unhealthy fat… does that make sense?
Most of us here at our house can’t eat or drink processed dairy products. People who drink/eat raw milk dairy have no allergies to it (and helps to fight of other allergy issues as well) and don’t have lactose issues due to the cream part of the milk. It helps to digest the milk correctly in a person’s body. It’s also a live food. :) Is raw milk still a no-no?
Also, what about gluten free grains (organic of course! no GMO) in moderation?
If raw dairy and gluten free are a no-no, then I will cut it from my husband and I’s diet for now.
Thank you! If it’s a no to raw dairy and gluten free grains, I will still feed those to my children and cut them from my husband and I’s diet for now. :)

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CavemanGreg February 21, 2013 at 7:48 pm

Hi Charity,
I for one think raw milk is delicious, and although not technically paleo, it is a neo food that has paleo attributes, mainly the high quality fat you speak of. If I had a local source for it I’d be drinking, but sadly I don’t. As for gluten free grains, depends. Rice is gluten free, but it is still high carb and inflammatory like most other grains. Something like quinoa or teff would be better. If you can, I’d just advise cutting out any kind of grain as much as you can.
Best,
Greg

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PrimalSteve January 24, 2014 at 11:29 pm

I agree Greg on the Quinoa, the only detriment to that is the very low fat content. I would urge on the side of moderation. The thing with rice is.. and corn for that matter! Is that even though they are Gluten free, many gluten intolerant people still suffer from gastrointestinal and digestive issues, mainly speaking due to the almost identical enzymes as what is found in gluten. It may not be gluten as such yet it causes almost identical problems! I would steer way clear of both!!

Hope this helps a bit.

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Ibrahim Shaikh February 26, 2013 at 11:25 am

Hi,

Can i have first boiled egg , couple sips of boiled milk and dry fruits {almond , cashew nut} and then boiled milk at a time….Please advice me on this………

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Cathy March 6, 2013 at 5:36 pm

I watch the Dr OZ show. Today 3/6/13 he had a guest talking about these three ancient grains: Taff, Millet, and Kamut. He said we should be eating these 3 grains. How does this compare to the Paleo no grain list? His grain foods are really confusing to me. I have problems loosing weight and know grains do contribute to increase weight. I have no gluten tolerance. Some of what Dr Oz suggests has me really confused.

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CavemanGreg March 7, 2013 at 10:33 am

It was probably “teff” not “taff”. It is a grain native to Africa, and I must say injera bread from an eithopian restaurant is pretty tasty. Regarding Dr. Oz, well, it’s best not to believe everything you hear. The paleo community doesn’t think too highly of him. He is educated and has credentials, but he is also a TV star, and needs content to fill his shows… I’d say grains like this are ok every now and then, like quinoa, but it’s better to just limit them. Wholesome veggies and meats will always trump any kind of grain. Best,Greg

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Barb March 17, 2013 at 3:53 am

Great site! I was doing the Wheat Belly book diet for 1 month, but feel dizzy and weak sometimes. Your site is very clear and to the point and pretty much the way I was eating before. Sometimes I think I’ve felt weak because I’m trying to avoid wheat so much that I forget to concentrate on everything else. I’m going to try the quinoa and teff though. I just feel like I feel weak because I’m missing some nutrients that I got from some grains before? I don’t know. Maybe just amp up everything else? What do you suggest Greg?

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CavemanGreg March 19, 2013 at 10:47 am

Feeling weak and dizzy when making the switch to Paleo from a high grain/ high sugar diet is normal as your body adapts to burning fat more efficiently. You are not missing out on any nutrients from grain IF you are eating more high quality meats and veggies. You should actually be getting more nutrients. The best thing you can do is just give it time and be strong!

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Jenly March 27, 2013 at 3:04 pm

I’m feeling a bit frustrated with my switch to Paleo which happened on January 20th. I haven’t lost a single pound! I haven’t gained any but haven’t lost either. I didn’t do this to lose weight but I thought I’d lose a few pounds. Accoring to the “charts” I need to lose 10 pounds to be cosidered athletic. I do boot camp workouts 3-4 times a week and I run quite a bit (half marathon training now). I feel like I’m always hungry too :( I don’t know what I’m doing wrong. I follow it very closely and don’t eat non paleo foods. I think I’ve eaten 3 cheat meals since starting. I always feel guilty eating something non paleo. The place I workout promotes the carb cycling diet and I really don’t care for it at all! I don’t want to keep track of which days are high carb days, low carb days, and I don’t see the benefit in having a weekly “pig out” day where you can eat what you want. Plus the list of approved foods is very minimal. I know carb cycling can fit into the paleo lifestyle but it’s just not for me. My headaches have virtually gone away since starting paleo so I’m very glad about that! I’m just not sure where I’m gonig wrong.

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CavemanGreg March 28, 2013 at 1:18 pm

Jen,
Some people have non diet issues that keep them from losing weight, esp. with women, i.e. hormone balance. I’m not saying that’s what you are having to deal with, but it’s possible. It sounds to me like your workouts involve too much cardio, and are bit regimented. Constant hunger is a dead give away of too much cardio. Maybe try cutting back on aerobic activity (other than something real easy like walking) and add more sporadic anaerobic (sprinting, heavy weights, etc.) Best of luck,
Greg

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Andy April 1, 2013 at 4:35 pm

Hi,

How does a paleo diet work for a 25-year old althelete male? I’m a bit suspicious if I get enough calories with that diet because veggies has a lot less carbs than for example rise that is forbidden. Correct me if I’m wrong, but shouldn’t I get approximately 1 gram for a pound protein, half gram for a pound fat and the rest of my energy need from carbs and I think that is pretty much fruits and veggies. I really don’t want or need to lose any weight, but I’m very interested in other health benefits like reducing autoimmune diseases.

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CavemanGreg April 1, 2013 at 7:36 pm

Hi Andy,
It works quite well! I’m only a few years older than you and have been an active athlete for 11 years and paleo for 5 years. My performance has only improved. Those grams per pound numbers are bogus and outdated. We know from archaeology that prehistoric humans were bigger and stronger than we are today, and they had no access to carb laden grains. It’s more the about the quality of food, and also the fat content. Your protein intake should remain about the same, you are just replacing carbs with fat. You want to see some paleo “athletes” that are ripped check out Robb Wolf, Mark Sisson, or Art de Vany to name a few. Most of the top level crossfit athletes are also paleo. It works!

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Rob Sutton April 11, 2013 at 8:35 am

Like all fad diets they have some good ideas and bad. They also may work for some but not for others. If you really want to learn what works for you then you need to go through your own process of elimination and experimentation with the various diets that work for SOME. For example I learned that I am allergic to eggs and chicken which are ok on the Paleo diet. I wither and waste away on a pure vegan diet but by tweaking the vegan and paleo diets I am thriving for the first time in my life. At 19 I weighed 220 lbs and thought I was fit. At 45 I weight 155. Most of my weight was water and fat from the SAD diet. I think one of the key things people don’t understand is that the mythical ‘Paleo Woman or Man’ did not have the stresses of mortgages, mentally straining work, relationship issues, anxiety disorders due to large populations. Their stress was more basic and all their time was spent hunting and gathering. While this may seem stressful from our perspective for them I would imagine that they become lean, strong and adapted to being good at the hunt. The intermittant fasting fad diet concept also leans towards how man must have lived between the kills. They could have likely been fasting for days between getting meat then feast and pass out from eating as much as they could stand. They likely rested for a long time after a big meal then when the body signaled to go find more, they would. We eat a large meal then go to work and stress. I firmly believe that stress, anxiety and the complex nature of our lives today is a huge factor in why we can’t lose the last few pounds due to cortisol and adrenal exhaustion. Also consider the demands of relationships for both males and females. Males to be the provider and women to be the perfect house mate pet mother wife etc. So what is the solution? Learn to think and live like a paleo man or woman in the insane world as most live it. Create your own bubble in time that surrounds your body and soul. 2 things that really helped me are to use Bose QuietComfort headphones with no music. Very relaxing and blocks most noise. Walking down the street or in a crowd it makes it very quiet. Playing relaxing meditative music at low volumes can help when the noise is very loud around you. Wearing full body covering clothes and layered properly to maintain internal heat is another trick that has helped me with anxiety, cortisol control and feeling at ease. I believe it gives my body and mind a physical bubble so to speak somewhat like the womb of a mother. When I was jacked up on the sad diet I was not nearly as aware of anything. Now that my mind has come down to earth I can see through people and that creates great anxiety. If you switch to Paleo and don’t see results ie losing weight you probably are not doing it right ie still clinging to sugars, carbs, dairy, grains. All of these are very addicting because they are fast digesting and utilized. Anything fast has a price. Fast cars, women and food are fun but not very good for you long-term. Slow digesting meats, nuts and vegetables are slow hence better for long-term health. Fruit is ok in moderation. Even too much fruit will make you fat and can cause you to go catabolic very easily. Too much fat of any kind can also bring on symptoms of carb overload. All sources of energy should be kept at a steady supply in small doses to maintain the most even blood sugar possible. Blood sugar control is the key to sanity, weight control and general mood stability.

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Crystal April 12, 2013 at 12:20 pm

Loving the page and the wealth of info!!!
Quick question? I’ve been eating Paleo for almost a month, I love the change in the way I feel and the fact that I’ve lost 15lbs!! My issue is i have frequent low blood sugar issues. Last week it fell to 52 and caused a pretty bad seizure. Should I periodically have carbs to help my body level my glucose? I’m not talking about a massive pan of lasagna a week, rather once a week or once every couple ofweeks adding a small serving of bread or pasta with my meat and veggies? What is your suggestions for helping to maintain a proper blood sugar level??

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CavemanGreg June 4, 2013 at 10:02 am

I’m honestly not a dietician, which maybe you should consult if you are in danger of seizures, but fruit and starches (potatoes, other root veggies) are a good place to start to increase carb intake. Also consider that your body might need more time to adapt to burning fat more efficiently. I often say that the paleo diet is not a “low carb” diet. Rather, SAD is “stupid high carb” diet

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Denise April 28, 2013 at 11:39 am

Amazing website and blog…..thank you! Greg, I am allergic to Tree Nuts, Coconut and Avocados which give us the protein and fats. Do you have any suggestions for other fats from foods? As for the nuts, I will try eating more seeds but not familiar with all the different varieties.

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CavemanGreg April 29, 2013 at 2:33 pm

Thanks! That’s a bummer you are allergic to all those good foods! There are plenty other sources for good fat though. Fatty fish like salmon, tuna, mackerel, and trout are good choices. High quality animal fat like beef kidney fat (sometimes called suet) or sometimes bacon are good. Pastured eggs will always be my favorite! I also get a lot of my fat from grass fed butter/cream/cheese and sometimes sour cream. Grass fed and organic being the key. Other oils such as olive, sesame, palm, and fish are good. Seeds are good, but seed oils generally are not. Best,
Greg

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Priscilla May 31, 2013 at 2:13 am

Hello! I love your website. I started on Paleo in January at my box ad got body fat tested. After 3 moths we got tested again and I found out that I lost 4% body fat and increased .5 lbs in muscle. My question is: how should I modify my diet of I want to increase muscle and lose body fat. I do crossfit 4 times a week. Any advice ??

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CavemanGreg June 4, 2013 at 10:14 am

That’s awesome! You might want to get a copy of the Paleo Diet for Athletes. It talks a lot about special needs for athletes. If you are doing crossfit and it is kicking your butt I’d say keep with it. Keep in mind, paleo exercise isn’t as much about gaining muscle as much as it is gaining strength and functionality, i.e. being able to jump, climb, throw, lift or whatever with good precision and low risk of injury. best, Greg

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S. June 4, 2013 at 2:46 am

Hello Caveman Greg???

Just writing to make sure you are still responding and working on this site. I have recently been keeping a “journal” and trying to make connections with folks on MDA… but I’m not sure I am loving it. Seem there are “too many cooks in the kitchen”, my goodness! I wish Mark would get on there to straighten people out, well at least remind them what his book says. It would appear it’s the “Public’s Daily Apple”.

Anyway, it’s all good, I’m not trying to bad mouth the site. I accidentally ran into your website. I like the, keep it simple approach. I was getting way to overwhelmed on the other one. Tracking calories, carbs, fats, and proteins. I know myself, and I can’t do that crap long term. It triggers something in my head. I know when I eat this way, lose the grains/starch and sugar, the fog lifts completely from my brain! I have been doing this WAE (imperfectly) again since 5/27/2013. I do have a sweet tooth. Even though I don’t have cravings most days, I still want that something sweet. I think because I am trying to keep my carbs at 80g and no higher than 100g (cause I would love to lose some weight I have gained), may not be the right thing to do at this time, keeping carbs low I mean or limiting fruit? I don’t know, what do you think? I don’t want to do this as a diet, diets suck (the whole, weighing and measuring— keeping track). On your site, you write fruits are a free food. I’ve read that on other site similar to this, but then it’s written, watch fruits if you wanna lose weight. What are your thoughts?

I’m happy I found this site. I do better with a smaller class size!!! I’ve got to keep this simple and real, or else it just won’t work.

I am 40y.o. female, 5’5” and 147 pounds. I was 125 last Aug. I don’t care if I get down that low again… 135 would be nice. All those pounds came on because of SAD… when I eat those foods, for me cravings set in and it triggers binge eating. Not cool. I have worked long and hard at this, on those inside issues for many years… my life is good, I am good— I don’t believe there is a one size fits all diet (I’ve been on a few), I was introduced to this WAE 2 years ago, and I seem to do best eating meat and fat, healthy fat.

Enough out of me for now. Hope to hear from you. I will look around your website for a little bit more, then sleep for me.

BTW, MDA was the first website I ever attempted to seek support for this way of eating, your is the second.

PEACE~
S.

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CavemanGreg June 4, 2013 at 9:53 am

Hey Shonie,
Still around, just started a new business that’s eating all my time. Once the dust settles, I plan on putting a lot more time into this site. I think fruit is ok. You probably will lose weight faster if you limit it, but getting rid of grains, sugars, and processed crap is still the best for weight loss. it’s ok to satisfy that sweet tooth every now and then. i love chocolate and ice cream! Keep it simple, keep it real.best,Greg

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S. June 5, 2013 at 1:53 am

Nice… I’m glad you’re still here CMG. Looks like you have had a couple other blogs in the past, you’re a busy guy, you’re quite the free spirit! Right on!!! I read a little about your wanting a tiny house (maybe you have one by now), very cool! Anywhooo— thank’s for getting back to me. And good luck, on yet another CavemanGreg Adventure (your new business!)

S.

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Mark Rottmann June 10, 2013 at 4:56 pm

Real food that you chew is always first, but for those who like a smoothie – consider Fish Protein Powder as a new alternative.

20g of AminoMarine protein powder, 1/2 banana, 4oz almond milk, some water and a handful of berries/greens – tastes great – Paleo and gluten free.

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Maritza July 16, 2013 at 9:13 am

ughghghhg THANK YOU!!!! I was JUST ABOUT to give up… I want to start Paleo nutrition.. SO MANY websites out there make it seam IMPOSSIBLE….You have just encouraged me to get started … the way you talk about it helps me realize it does not have to be that hard…

Thank you!

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stop smoking aids July 22, 2013 at 10:51 am

I could learn about this all day!! With any luck , you’ve got an RSS feed I could sign up to. I have recently been scouting across the web site with respect to information concerning paleo diet.

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Tara September 12, 2013 at 10:59 am

Hi –
A friend said you can do black beans on paleO? is that correct?
Thanks!

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CavemanGreg September 12, 2013 at 12:32 pm

No. Any kind of legume is not paleo friendly. Here is a nice explanation:
http://paleodietlifestyle.com/beans-and-legumes/

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Barbara September 15, 2013 at 5:11 pm

Hello Greg:
I also feel at times that I am just not getting enough food and just found out that I am still hypoglycemic from a recent blood test. Also, I’m still confused about the Quinoa issue, since it’s a seed, why can’t we eat that now and then?

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CavemanGreg September 16, 2013 at 10:01 am

Hey Barbara,
I’m not qualified to offer any advice about your low blood sugar, nor do I know the specifics. This is better left to a local certified nutritionist. When I am training hard or have just been super active as of late, I experience that same feeling that I’m just not getting enough food. I do one of four things. 1. I don’t worry about it and just go a little hungry. Time and time again studies have shown that people who have underconsumed food over the span of their life rather than overconsumed were always in a better state of health. I’m not starving myself, I’m just not eating to the fullness that my brain somehow wants me to.
2. I go to a healthy buffet and pig out. There is a place with a good salad bar I like, and also a Mongolian BBQ place that offers all the fresh veggies and meats I can handle 3. prepare a massive crockpot dinner, loaded with a meat, usually roast beef or a chicken, and lots of root veggies-sweet potato, onions, carrots, parsnip, beets, etc. this is super filling and good for you!make sure to drink all the juice! 4. as a last resort, I splurge. Yes, even I, the Caveman, will enjoy some pizza once in a blue moon, or maybe even a real burger with fries and a beer.
regarding quinoa, I’m not all that against it. Paleo-wise, it falls into a grey area. It is high in protein, but it also high in carbs, hence a lot of paleo people shunning it. I’ll eat it right up if someone else has made it, but I don’t prepare for myself because I find it to be expensive and I’m just not that crazy about it. In moderation, I think quinoa is ok to eat

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Sharlene September 24, 2013 at 10:13 am

My question is..since I am new to the idea of the diet..can I use stevia? Is so can I consume it without restraint..or should it be limited ? I do not like it in its whole form..I have powdered. Thanks for such an informative site..I have gleaned much info and am starting my journey today.

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CavemanGreg September 24, 2013 at 11:50 am

Yes, and no! If the powdered form you are using is white, it has been chemically processed and I would try to avoid it. If it is the green leaf variety in powder, which sounds kind of like you don’t like, it hasn’t been chemically processed and is much much better. Check out this article if you haven’t already:
http://paleoweightlosscoach.com/2511/stevia-sweetener/
Best,
Greg

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Kristy October 31, 2013 at 10:46 am

My big problem is coffee in the morning – do I have to give it up? Also, when I drink it, I use Splenda but now I guess I can’t – any ideas? Also, what do people on a Paleo diet eat for breakfast – that’s another hard thing for me, and last – I thought beans were good for you and I dearly love kidney and pinto beans – do I really have to give these up?

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CavemanGreg December 16, 2013 at 1:00 am

Coffee is fine, in moderation (1-2 cups a day) I like to use organic heavy cream in my coffee. It’s so creamy it kind of makes it sweet. If you just like a sweetener, try maple syrup or green stevia. I would steer clear of Splenda. Legumes have a lot of phytic acid and “anti nutrients”, basically compounds that bind to beneficial nutrients such that you don’t absorb them. Giving them up completely is your decision. Optimal health will dictate doing so, but if they are a comfort food for you I’ve known of much worse cheats ;) Breakfast-tons of options. for a really great recipe book, follow this link http://parham1024.paleo123.hop.clickbank.net and check out the “paleo eating for modern people” book. My typical breakfast consists of sweet potato, onion, peppers, and other veggies cooked in bacon grease with eggs on top, and a piece of fruit. hope this helps

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organic chocolate November 28, 2013 at 8:31 pm

An outstanding share! I have just forwarded this onto a friend who
was doing a little research on this. And he in fact ordered me breakfast simply because
I stumbled upon it for him… lol. So let me reword this….
Thank YOU for the meal!! But yeah, thanks for spending the time to talk about this topic here on your blog.

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Carolyn Gaspar December 9, 2013 at 2:18 pm

Hey there, nice site. I’ve been following paleo for a little over 2 weeks. I don’t miss grains, dairy, or any other bad stuff. I do love 100% whole milk Greek yogurt 1 x day with berries. I love berries and eat them often. Is that ok? Its delicious, fills me up and fills a now and then craving for ice cream. I have no problem eating meat, fish and lots of vegies of all kinds. I use coconut milk and coconut oil. I can find and afford wild fish ESP salmon, but when I found grass fed anything it was totally out of my budget. So I continue to eat wild fish but conventional meats except maybe bacon. I also eat nearly no fruit except a banana or 2 per week, and berries…lots. Almond butter. Everything I have read I’m pretty on except the grass fed meat. I try to keep it lean. Is eating convention grocery store meat going to screw up my way of life eating? I also have not lost any weight 58 yrs old) but I do take thyroid meds and 2 other meds I prefer not to mention but have been on for 13 years and they don’t seem to affect my weight. I’m trying very hard to lose 20-25 lbs and changing my eating habits and lifestyle, though too difficult still gives me concerns. Again…am I doing it right? Sorry this is so long.

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CavemanGreg December 16, 2013 at 12:46 am

Hey Carolyn,
Sounds like you are doing pretty good. it depends on the particular yogurt. it the ingredient list is short, like milk and culture, it’s probably fine. if it has other stuff I’d be wary. berries are fine, and actually good for you, esp. blue and black. quality conventional meats are better than eating processed crap, but I’d try to get a little grass fed in there. Where I live, I can get ground beef for $6-8/lb. conventional is $3-5, so to me, it’s worth a few extra bucks. wild caught salmon from the pacific and alaska is coming into question due to the japan radiation. It’s probably ok, but you might want to tone it down a little if it is your primary protein. Also consider other meats such as free range chicken (buying the entire bird and crockpotting it is the most cost effective, not to mentions nutritious) , lamb, buffalo, pork, etc. Eggs are also a good choice for any meal to change it up. I can’t speak for the thyroid or other meds issues. I have known people to be 100% paleo but still have trouble losing weight because of a thyroid issue. It is beyond my expertise and understanding. I wish you the best of luck,
Greg

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Colton December 12, 2013 at 6:36 pm

Hello I have a question regarding the meat area on this diet. Can Deli meat be used? I know most deli is high in sodium and such but what about low sodium turkey sliced thin at a deli? I ask because I like to take lettuce and wrap the turkey as a meal trying to start this diet.

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CavemanGreg December 13, 2013 at 1:11 am

I think that would be a good way to ease into things. Deli meats, even ones low in sodium, are still processed quite a bit and won’t compare to say a whole turkey meat that you cooked up, pulled from the bones, and saved for a meal like that, but I understand the need to balance nutrition with convenience and cost. As long as you aren’t relying on a meal like that every single day, I’d say it’s ok.

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Carolyn Gaspar December 15, 2013 at 10:39 pm

Hi Caveman,
I’m sure I wrote to you, actually a pretty lengthy question but haven’t seen it or an answer and of course I’ve forgotten what it was. Can you research it and find it? Or should I brainstorm and try to remember what I wanted to know..sorry about that..hope you can help

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Angel December 17, 2013 at 5:44 pm

I was wondering if i list what im eating if someone can look it over . Im very new to this and get all my info from books and websites, No other paleo people in my area , And i really hate to invest in something only to find out all along its wrong,,,,,,,ive only done this for 2 days so far,,,and i am on this diet to lose wieght

Im a creature of repetition, I will do the same thing over again because im not very creative and i lack in time, so eating the same thing all the time doesnt bother me and if i get bored thats when i will find something to replace whats boring me

Breakfast:
2 omega 3 eggs mixed with almond milk to make an omelette
-in the omelette is a handfull of onions, red peppers, and tomatoes, a little bit of skirt steak for added flavor, topped with a sprinkle of feta cheese and some of my hot sauce ( i refuse to give up frank) and it is cooked in olive oil ( extra virgin)
2 cups of coffee-almond milk and honey are used instead of milk and sugar

Lunch-
2 cups of leafy green salad ( pre-mixed at publix)
- handful of red peppers, onions, tomatoes and cucumbers, all the items together are less than 1 cup, i do however use just 4 tbsp of salad dressing, i cant eat plain salad or sprinkle lemon juice on the salad and i hate the taste of olive oil,,and a little sprinkle of olive oil

Snack-
5 grapes and a plum

Dinner
2 cups of steamed fresh broccoli
6-10 oz of steak or chicken

during the day i am also drinking 4-6 16 oz bottles of dasani water

All my produce is organic, and all my meat except the steak is grass fed free range chicken, ,,,also i am using sea salt instead of regular salt,

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Angel December 17, 2013 at 5:50 pm

I forgot to add …
for lunch i will have about 6 oz of some kind of protein, yesterday it was chicken and today it was leftover steak!

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Emily Nixon December 17, 2013 at 7:31 pm

I was wondering what you put in your coffee to sweeten it? Assuming you don’t drink it black, that is.. I can’t drink it like that and I’m a college student who’s trying to follow this as closely as possible. Thanks!

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CavemanGreg March 12, 2014 at 11:06 pm

I only use organic heavy cream these days.

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Joanna January 23, 2014 at 9:39 am

i feel so much better after reading your article.

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Steven King January 28, 2014 at 6:32 am

Caveman,
God bless you brother, offering this wealth of great info for free.
Quick question: I’m 5’6″ and from 2006 @ 200 pounds to 2012 @309 pounds with congestive heart, edema, obstructive sleep apnea, etc., am on heart & blood pressure meds that leave me tired and weak, and do God knows what to my liver… I have remained at 309 pounds for over a year, keeping me most dismayed that I have not lost any weight, even with the expensive supplements I take, and it’s not only painful to walk even short distances but I get angina or some kind of chest pain when I do and I must pop a few nitro pills. It sounds like Paleo is my destiny. Any advisory precautions come to mind? Thanks so kindly!!

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CavemanGreg March 12, 2014 at 10:56 pm

the best advice I can give is get over the “hump” (normally 2-3 week) when you feel real tired and low blood sugar, etc, then aim for a month, two months, 6 months, one year. If you can make it a year, it is pretty much ingrained in you and you will eat healthy by nature. best of luck!

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Paleobegginer February 10, 2014 at 1:35 pm

Hi – I’m thinking about starting Paleo – my question is, are the ‘allowed foods’ unlimited? Can you eat as much as you like of those foods – especially in the beginning? Or is there a guide or step process? Any help or advice would be greatly appreciated.

Thanks!

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CavemanGreg March 12, 2014 at 10:51 pm

some foods would be unlimited, such as high quality meats and seafood, leafy greens, healthy fats, but, I should point out that doesn’t mean eat and unlimited amount of beef everday all day. Variety is important in your diet, but as long as you are getting that variety, you don’t have to be concerned about portion control, if that is more what you mean.

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Tina March 11, 2014 at 9:13 pm

I felt I just had to let you know. I searched and search for a site that would totally explain the Paleo Diet. Wow you have done an AWESOME Job. I was able to get all my questions answered by reading all the good information you have provided. Then when you add the questions that have poste and your responses I don’t believe anyone would not have a great start to eating Paleo. Kudos, and Thank you so much your site is truly helpful.

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Helen April 3, 2014 at 3:05 pm

I’ve been Paleo for six years! It is awesome. I’m in for life. :)

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kj April 19, 2014 at 1:51 pm

Paleo is basically low carb with another name.

‘Cavemen’, as you call them, probably never lived beyond 35 years. They foraged for the most part, consuming mainly plant material. Their intake of ‘animal’ no doubt was in the form of insects primarily. Hunting would have been energy intensive and dangerous, and often not yielding a reward.

I think if we just avoid most grains and sugars, we would be fine. Promoting animal protein above all else is not sustainable in terms of planet resources.

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Rosa April 22, 2014 at 1:44 pm

Can you talk about the fruits. I only see berries, does that mean you’re not supposed to eat any other fruit. thanks

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CavemanGreg April 26, 2014 at 9:46 pm

It’s my opinion that some fruit is ok. I tend to eat a banana, an apple or pear, and a citrus fruit daily. Good fiber and vitamins.

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