The Paleo experiment - the Stone Age diet

If you think back to the Stone Age, you might think of bearded cavemen grilling a mammoth leg around the campfire. Even if we no longer find mammoths on earth today, the Stone Age diet is currently making a comeback.

02.04.2024

in Nutrition

Salat mit pochierten Eiern, Speck, Apfelstücken und gerösteten Nüssen auf weißem Teller angerichtet.

Why should I try Paleo?

In our modern diet, we find many foods that did not even exist in the past. Because the Stone Age knew neither chocolate bars nor fast food. Paleo followers are so enthusiastic about the (tongue twister!) Paleolithic diet because it takes them back to the origins and gives them the opportunity to eat a minimalist diet based on just a few foods . Studies also show positive effects on our bodies. For example, there is evidence that a diet based on the Stone Age has a positive effect on our blood sugar levels, blood lipid levels and joint problems . The metabolically active, dreaded belly fat was also significantly reduced in the participants of the study. The best proof that the Paleo diet is definitely suitable for a small fat-away program with regard to the beach figure.

How does the Paleo diet work?

The optimal composition of a Paleo diet consists of 35% meat and 65% vegetables, nuts and berries. Apart from that, basically everything of natural origin is allowed in the Paleo diet. This includes roots, tubers, seeds, nuts, dried fruit and berries. But also all types of meat, eggs and fish. Industrial and processed foods, sugar, white flour and alcohol are also avoided.
There is no standardized concept for the Paleo diet, but it gives you the freedom to choose which foods you consume and in what quantities. This is a big difference to all other diets, which are usually characterized by a strict diet plan. So it's less about the amount or frequency of how you eat and more about what you eat.

Schüssel enthält frischen Thunfisch, Avocado und Gemüse, garniert mit Sesam, auf Holztisch.

How does the Paleo diet affect my metabolism?

As the Paleo diet does not allow unfavorable carbohydrates such as white flour or hidden fats, the body has the opportunity to regenerate itself. Complex carbohydrates, such as those found in potatoes, pumpkin, dried fruit or parsnips, keep us satiated for longer and ensure that our blood sugar levels remain regulated. There are no insulin spikes, which are responsible for our hunger pangs after eating sugary foods. The comparatively high meat requirement covers our protein needs or even exceeds the minimum recommendation of 0.8g per kg of body weight. Athletes and people who want to build muscle mass in particular rely on a protein-rich diet.
Due to the low carbohydrate intake duringthe Paleo diet, the body switches to keto mode. Instead of glucose, free ketone bodies are now used to provide energy. The organs are now also supplied with ketone bodies instead of glucose. This ensures that our metabolism runs at full speed and we mobilize our fat reserves in a short time. We also find this principle in the low carb diet. Due to the metabolic change, many athletes use this diet to prepare for competitions. This is why many followers of the Paleo diet can be found in the fitness and weight training sector.

Is Paleo really that healthy?

Experts disagree about its acceptance as a long-term diet. There are people who have been doing well on the Paleo diet for years. Others, however, feel the need for a balanced diet that includes fruit and white flour after just a few weeks. Those who are put off by the Paleo diet because of its high meat content can take a look at the pegan diet.

Omelett liegt in Pfanne, dekoriert mit Lachs, Kräutern und Nüssen, auf Holztisch.

Paleo + vegan = pegan

What may seem contradictory at first glance is, on closer inspection, a balance between the Paleo diet and the vegan diet. You may be more familiar with the term flexitarian, which is basically the same thing. Pegan is the new, conscious way of eating, because it combines both: the desire for conscious meat consumption from species-appropriate husbandry and the desire for conscious renunciation in favor of the environment.

Conclusion on the paleo diet

If you want to boost your metabolism again after the winter season, you should take a closer look at the Paleo diet. While other diets prescribe strict nutritional plans, the Stone Age diet gives you a lot of freedom as long as you stay away from processed foods such as baked goods, fast food, sweets and potato chips. In principle, everything that was available to eat 10,000 years ago is allowed. And if the higher meat consumption puts you off, try a few vegan days between the Paleo phases. This way, a longer-term diet is no problem at all.

Ein Mann sitzt auf Treppenstufen und öffnet eine Packung Seeberger Mandeln.

Curious? Then try out our 14-day challenge!

3 DAYS BEFORE THE PALEO CHALLENGE...

Take a thorough look in your fridge and pantry. Avoid anything containing white flour, sugar, hidden fats or anything industrially produced (pasta, bread, cakes, cookies, chocolate, dried salami, potato chips, yogurt etc...) for the next 14 days. If your supplies run out before then, give them away.

1 DAY BEFORE THE PALEO CHALLENGE...

Now it's time to go shopping! Make a note of all the foods that you like and that you want to focus on over the next two weeks. It's important to look at what you're allowed to eat instead of thinking about what you might have to cut out.

#CHALLENGEACCEPTED: HERE WE GO!

Organization is half the battle. Try to plan your meals in advance and take them with you if necessary. Do you have to eat out during the day? What dishes could you eat? At the restaurant, skip the carbohydrate-rich side dishes and simply choose vegetables with your steak. At the birthday party, you agree to bring a salad and you always have a portion of nuts with you for between-meal hunger pangs.
If you are aiming to lose weight, make a note of your starting weight at the beginning and measure your waist circumference. When you see your first successes, this will give you an extra boost of motivation!

DAY 7 OF THE PALEO CHALLENGE - INTERIM RESULTS:

What went well? Where do you need to take a closer look? Are you managing to cook regularly? Have you already lost some weight? Take stock and get some motivation for the next seven days.

DAY 14 OF THE PALEO CHALLENGE:

CONGRATULATIONS! You've made it! 14 days are now behind you and it's time to give yourself a big pat on the back. You've done great and perhaps taken the first and most important step towards a feel-good weight. Keep at it, integrate paleo-free days and try to be conscious of sugar and industrial products in the future too.