Paleo Diet for Weight Loss

An eating regimen called a “paleo diet” is based on foods that people may have consumed during the Paleolithic Era, from about 2.5 million to 10,000 years ago.

Fruits, vegetables, lean meats, seafood, eggs, nuts, and seeds are all part of a modern paleo diet. In the past, individuals could obtain these meals by hunting and collecting. It excludes items that rose in popularity as small-scale farming got underway some 10,000 years ago. Dairy products, cereals, and legumes are some of these foods.

Paleolithic, Stone Age, hunter-gatherer, and caveman diets are some other names for the paleo diet.

What is the paleo diet?

A paleo diet’s goal is to consume foods that early humans might have consumed. The diet’s foundation is the notion that our genes were not properly modified for the current foods that emerged from farming.

Foods like grains, beans, and dairy products became more widely available as a result of farming. Additionally, farming altered the diets of the animals people consumed. According to the paleo diet, these changes in diet have made it impossible for the body to adapt or change. Today, obesity, diabetes, and heart disease are thought to be caused in part by this discrepancy.

Why a paleo diet might be right for your weight loss?

You could decide to adhere to a paleolithic diet in order to:

  • Reduce weight or maintain a healthy weight
  • Reduce the risk factors for cardiovascular disease

Different paleo diets advertised in books and online offer different recommendations. Paleo diets often adhere to these guidelines.

What to eat

  • Fruits
  • Vegetables
  • Nuts and seeds
  • Eggs
  • Lean meats, especially from grass-fed animals
  • Fish high in omega-3 fatty acids like salmon, albacore tuna, and mackerel
  • Oils from fruits and nuts, such as walnut oil or olive oil

What to avoid

  • Grains such as wheat, barley, and oats
  • Legumes, such as beans, peanuts, and lentils
  • Dairy products, such as cheese and milk
  • Added sugar or refined
  • Starchy vegetables, such as corn, jicama, white potatoes, and peas
  • Added salt
  • Highly processed foods like cookies or chips


7-day Diet Chart of Paleo Diet to Lose Weight

Day 1

  • Breakfast: Vegetables of your choice and Eggs
  • fried in olive oil. One piece of fruit.
  • Lunch: Chicken salad
  • Oil and a handful of nuts
  • Dinner: Burgers (without bun) fried in butter, with some salsa and vegetables

Day 2

  • Breakfast: Chicken and eggs, with a slice of fruit
  • Lunch: Burgers (without bun) fried in butter, with some salsa and vegetables
  • Dinner: Salmon fried in butter with vegetables

Day 3

  • Breakfast: Meat with vegetables
  • Lunch: Sandwich in a lettuce leaf, with fresh vegetables and meat
  • Dinner: Meat stir-fry with vegetables and berries

Day 4

  • Breakfast: Eggs and a slice of fruit
  • Lunch: Meat stir-fry. A handful of nuts
  • Dinner: Fried chicken with vegetables

Day 5

  • Breakfast: Vegetables fried and eggs
  • Lunch: Chicken salad made and a handful of nuts
  • Dinner: Meat with vegetables and sweet potatoes

Day 6

  • Breakfast: Chicken and eggs with a slice of fruit
  • Lunch: Meat with vegetables
  • Dinner: Baked salmon with vegetables and avocado

Day 7

  • Breakfast: Meat with vegetables
  • Lunch: Sandwich in a lettuce leaf, with fresh vegetables and meat
  • Dinner: Grilled chicken wings with vegetables and salsa


A paleo diet generally has several characteristics of a healthy diet. The paleo diet is known for its emphasis on fresh produce, lean meats, and little use of processed foods. However, compared to studies on balanced diets with more varied food groups, there is less study on paleo diets.

Overall, the diet has the following:

  • A high protein content
  • A moderate fat content (mostly from unsaturated fats)
  • A low to moderate carbohydrate content (restricting foods with a high glycemic index)
  • A high fiber content
  • A low sodium and refined sugar content
  • The omega-3 fatty acids (found in marine fish, avocados, olive oil, nuts, and seeds, are all sources of monounsaturated and polyunsaturated fats)

Small sample sizes were used in the majority of investigations on paleo diets. They only lasted a few weeks to a few months, as well. Additionally, the definitions of diet change from research to study. Therefore, it is difficult to say with surety what individuals can anticipate, especially over time. A paleo diet could help with the following:

  • Loss of weight
  • the heart rate
  • Cholesterol
  • Triglycerides

It has been discovered that fewer risk factors for cardiovascular illness or heart disease were associated with the paleo diet. The lower risk was primarily due to eating more fruits and vegetables and avoiding highly processed meals like chips and candies.

The paleo diet is dependent on the eating patterns that hunter-gatherers are thought to have used. The Paleo diet promotes individuals to stay away from highly processed foods with added salt, sugar, and harmful fats and instead consume nutrient-dense, whole, fresh foods. Meat, fish, eggs, seeds, nuts, fruits, vegetables, and good fats and oils are examples of foods that fit the paleolithic diet. A paleo diet can also include healthy foods from the modern world, like grass-fed butter and gluten-free cereals.

People may find it challenging to stick to such a diet over the long term due to its restrictive nature. To prove that the Paleo diet has a direct impact on health, further high-quality research comparing it to other weight-loss regimens and using randomized controlled trials with follow-up periods longer than a year is required.

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