It happens all the time.
Somebody, either a celebrity or a public figure, spruiks the idea of a breakthrough diet that will change our lives forever as we know them, bringing us the results we have always longed for!
And the Paleo diet is no different.
Sure, it may have it's health benefits which we'll discuss, but nothing we can't get from any form of eating.
The paleo diet claims to lead to better fat loss, no energy crashes, and protection against killer diseases like cardiovascular diesease.
Some of the hardcore followers claims its the most succsessful diet.
WHAT IS THE PALEO DIET?
The paleo nutrition guidelines advocate the caveman diet approach - if the cave man couldn't eat it, you shouldn't.
ALLOWED:
Eggs, fruit, vegetables, nuts (except peanuts) and limited seeds, along with poultry, fish and meat. These are considered paleo foods that form the paleo lifestyle.
NOT ALLOWED:
Grains and legumes, milk (and milk products) added salt, tomatoes, potatoes and eggplant (referred to as "nightshade vegetables") refined/added sugars, alcohol, and my personal favourite, no coffee.
THE RESEARCH
It's accepted that the Paleo diet started from the first use of stone tools, which is about 2.5 million years ago, until about 10,000 years ago (1).
One of the big problems with any hardcore followings in the fitness industry is the inability to really look outside the square and believe that one way is the RIGHT way - which just isn't true.
I refer to it as fitnesss extremism.
A great example of that is by some people that follow the hardcore paleo diet, blaming agriculture for the current "disease of civilisation."
So the idea of the illness free ancient man walzting around in perfect health is a false argument, given research (2) into their health has found signs "for a generalized atherosclerotic disease" (thickening of the artery walls that leads to high blood pressure).
Some people forget that with techonlogy getting better and better in the modern day, we're required to burn less calories. But this seems to be conveniently forgotten.
In turn, most of the paleo diet ideas don't hold much water at all.
And, my friend, things get even more interesting.
THE TRUTH ABOUT THE PALEO DIET
Knowing 100% accurate what formed the dietary intake of our stone age friends isn't as easy as some people will have you believe.
It's really been a bit of a stab in the dark.
One study (3) found a lot of "starch granules" on the surfaces of Middle Stone Age stone tools, revealing that early homo sapiens consumed grass seeds.
This was a minimum of 105,000 years ago!
Other studies (4) suggest that at least 30,000 years ago (still in the paleo window) that the possible production of flour and plant food processing was very common throughout Europe.
Or what about how nearly 44,000 years ago, starchy grains were found to be consumed by European Neanderthals?! (5).
I'm not saying I don't the think the paleo diet is completely terrible or unhealthy, because healthy it is.
What I'm saying is, based on comprehensive research, the idea that the seemingly healthy and bullet proof cave man ate limited grains and other foods is inaccurate.
Therefore, basing a diet on false claims doesn't quite give you a solid base to build an argument on.
Also, the idea of omitting coffee and even grains and legumes, IS NOT a step in the right direction - given many experimental studies (6-9) show how they can be succsessful in reducing inflammation, glucose control, as well as reducing your risk of a heart attack or stroke.
GROWING MUSCLE AND LOOKING YOUR BEST
By omitting grains (rice, bread, high carbohydrate products) you're not going to get the same power into your workouts.
Without adequate carbohydrates your training intensity won't be as high (10).
Why would you want to sacrfice your performance?
Yes, your body can survive without carbohydrates, as fats replenish glycogen and can be used as energy via a process called gluconeogenesis.
However - I can pick someone who's not eating carbs a mile off.
Their muscles are flat, they look ill and carry a distinct depleted look.
GLYCOGEN AND MUSCLE GROWTH
Glycogen (stored carbohydrates) is a hydrated molecule and attracts around 3-4 grams of water per gram (11).
Now water and plenty of glycogen in your muscle is a GREAT idea. Why?
You'll look a WHOLE lot bigger and thicker with lots of glycogen, that in turn pulls MORE water into the muscle.
Try comparing it to someone who is glycogen depleted.
That's why it baffles me that cross fitters who burn glycogen at the speed of light think to combine their intense training with a low carbohydrate paleo diet.
I'll never work it out.
Also, the more fluid inside your muscle means your creatine supplementation can be even more beneficial as creatine will also help pull more water into the muscle.
Glycogen + good hydration + creatine = nice LARGE & FULL muscles!
Now who could argue with that?
THE PALEO DIET - DON'T EAT DAIRY
I hate the idea of omitting dairy from the diet, considering the many health benefits it provides.
Take milk for an example, a cheap and nutritious option thats packed with protein.
Milk is 80% casein and 20% whey.
Save money on your casein protein supplements and have a glass of milk with some whey protein before bed!
Milk also packs magnesium, zinc, vitamin D and calcium and has been found to increase muscle mass, strength (12) and assist in weight management (13).
It also has many documented positive effects on bone health and protection (14,15).
THE OTHER BIG QUESTION
There are 5 places in the world that fall into the catogory of the BLUE ZONE. These zones are people with the lowest rates of disease, the highest centenarian rates and the longest life expectancies (16).
These places are the people of: Okinawa, Japan, Sardinia, Italy, Nicoya, Costa Rica, Ikaria, Greece, along with the Seventh Day Adventists in Loma Linda, California.
And have a guess what sort of diets these people consume?
"Meats, refined grains, sweets, and full-fat dairy products” according to a review (17).
But it's impossible to sit here and say that that must be the BEST way of eating - because there are so many factors that come into play when the topic of longevity is at hand.
The point is based on this research, you can't claim the paleo diet is the be all to end all.
Furthermore, it's also important to note than within the Blue Zones, NONE follow a paleo diet.
All 5 regulary eat grains and legumes, 4 out of 5 drink alcohol consistently, and 3 out of 5 regularly consume coffee.
....AND ONE MORE THING
Sticking to a paleo diet would have to be as hard as a jail sentence!
If you've grown up enjoying the odd goody like a donut, slice of cake, chocolate bar, etc, how on earth you could kiss goodbye those foods FOREVER is beyond me. But some people try to.
Sure, you'll drop fat, but you'll set yourself up for chronic weight regain and momentary disruption of your metabolism.
I urge you to read it if you haven't.
CONCLUSION
The paleo diet certainly isn't unhealthy.
But it could certainly be a lot better for your overall wellbeing. A healthy lifestyle should promote moderation and not extremism.
Also, the diet is based on inaccurate claims, and blames agriculture for today's diseases, without looking at the many other contributing factors.
As I say, MODERATION is the key here, rather than OMITTING foods. Keep up your intake of low calorie meals, but don't go too far in one direction.
I hypothosise that a BALANCE between paleo eating and the things on the banned list would be a much better way to eat for your long term health, body composition, and well being.
Now, there's no doubt a paleo diet is a healthy food guide, but it's just not the answer to everyone's prayers like some people claim.
As I have always said - the BEST DIET IN THE WORLD is the one that you can stick to, and maintain, without jeopordising your inner or mental health.
In the world of fitness, extremism never ends well.
Stay Fit, Stay Flexed!
REFERENCES
(1) Lindeberg S. Palaeolithic diet (“stone age” diet). Scandinavian Journal of Food & Nutrition. 2005;49(2):75–77.
(2) Keller A et al. New insights into the Tyrolean Iceman's origin and phenotype as inferred by whole-genome sequencing. Nature Communications 3, Article number: 698. doi:10.1038/ncomms1701
(3) Mercader J. Mozambican grass seed consumption during the Middle Stone Age. Science. 2009 Dec 18;326(5960):1680‐3.
(4) Revedin A, et al. Thirty thousand‐year‐old evidence of plant food processing. Proc Natl Acad Sci U S A. 2010 Nov 2;107(44):18815‐9. doi: 10.1073/pnas.1006993107. Epub 2010 Oct 18.
(5) Henry AG et al. Microfossils in calculus demonstrate consumption of plants and cooked foods in Neanderthal diets (Shanidar III, Iraq; Spy I and II, Belgium). Proc Natl Acad Sci USA. 2011 Jan 11;108(2):486-91. doi: 10.1073/pnas.1016868108. Epub 2010 Dec 27.
(6) Bazzano LA, et al. Non‐soy legume consumption lowers cholesterol levels: a meta‐analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2011 Feb;21(2):94‐103.
(7) Sofi F. The Mediterranean diet revisited: evidence of its effectiveness grows. Curr Opin Cardiol. 2009 Sep;24(5):442‐6.
(8) Kelly SA, et al. Wholegrain cereals for coronary heart disease. Cochrane Database Syst Rev. 2007 Apr 18;(2):CD005051.References
(9) Maki KC, et al. Whole‐grain ready‐to‐eat oat cereal, as part of a dietary program for weight loss, reduces low‐density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low‐fiber control foods. J Am Diet Assoc. 2010 Feb;110(2):205‐ 14. doi: 10.1016/j.jada.2009.10.037.
(10) Miller SL, Wolfe RR. Physical exercise as a modulator of adaptation to low and high carbohydrate and low and high fat intakes. Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S112-9.
(11) Olsson, KE et al. (1970). Acta Physiol Scand 80: 11–18.
(12) Josse AR, Tang JE, Tarnopolsky MA, Phillips SM. Body composition and strength changes in women with milk and resistance exercise. Med Sci Sports Exerc. 2010 Jun;42(6):1122-30. doi: 10.1249/MSS.0b013e3181c854f6.
(13) Van Loan M. The role of diary foods and dietary calcium in weight management. J Am Coll Nutr. 2009 Feb;28 suppl 1:120S-9S.
(14) Heaney RP. Dairy and bone health. J Am Coll Nutr. 2009 Feb;28 Suppl 1:82S‐90S.References
(15) Caroli A, et al. Invited review: Dairy intake and bone health: a viewpoint from the state of the art. J Dairy Sci. 2011 Nov;94(11):5249‐62.
(16) Buettner D. The Blue Zones:Lessons for Living Longer From the People Who’ve Lived the Longest. Washington, DC: National Geographic Society; 2008.
(17) Appel LJ. Dietary patterns and longevity: expanding the blue zones. Circulation. 2008 ul 15;118(3):214-5. doi: 10.1161/CIRCULATIONAHA.108.788497.
Author
Dayne Hudson