When you are following a Paleo diet weight loss program you are encouraged to eat as much lean meat and vegetables as you like (animals, plants & insects, just like our ancestors), but you should leave grains and dairy out of your diet as much as possible. To put this into perspective here’s a list of what you can and can’t eat when you want to lose weight with the Paleo diet. What is Paleo friendly and what are true hazards to your Paleo diet?
Allowed Paleo food
As a rule of thumb is to always consider unprocessed animals, plants & insects the better part of your Paleo diet with an accent on protein.
Beef, pork, lamb, veal, rabbit, goat, sheep, horse and even more exotic meat like bison and wild boar. Deer, pheasant, bear, moose, woodcock, elk, duck, rabbit, reindeer, wild turkey, chicken, turkey, duck, quail, goose.
Salmon, tuna, trout, bass, halibut, sole, haddock, turbot, walleye, tilapia, cod, flatfish, grouper, mackerel, anchovy, herring. Shellfish like crab, lobster, shrimps, scallops, clams, oysters, mussels etc.
Where many diets preach to only eat the egg whites, the Paleo diet also encourages you to eat the whole egg. You can eat about 1 egg per day. Chicken eggs, duck eggs, goose eggs etc.
A rule of thumb is to go for dark leafy greens, cooked tomatoes, and anything that’s a rich yellow, orange, or red color. Avoid potatoes and yams. When going out for dinner ask the waiter to replace the potatoes or rice with an extra serving of vegetables and you’re well on your way adjusting your diet to the Paleo standard.
Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados etc.
Almost all fruits are good to eat in a Paleo diet, for ideal health try incorporating fruits in every meal you eat. Also, dried fruit should be eaten only in small amounts because it can produce a high glycemic load (causing a rapid increase in the blood glucose level), particularly when you eat too much of it.
Apple, avocado, blackberries, blueberries, nectarine, papaya, peaches, plums, cranberries, grapes, (water)melon, lemon, lychee, strawberries, bananas, cherries, orange etc.
Nuts and seeds
Nuts make a great snack with the Paleo diet, but some nuts carry a lot of calories, so when you’re following the Paleo diet for weight loss limit your nuts to around 4 ounces per day.
Almonds, cashews, hazelnuts, pecans, pine nuts, pumpkin seeds, sunflower seeds, chestnuts, unsalted pistachios, sesame seeds, walnuts etc.
Foods to be eaten in moderation
Go easy with the oils when preparing food. Try not to go over 4 tablespoons per day with olive, avocado, walnut, flaxseed and canola oils.
Diet soda, coffee, tea, wine (2-4oz glasses), beer, spirits (4oz)
Foods to avoid in Paleo
All dairy should really be avoided when following a Paleo diet. It’s debatable whether or not you can drink a glass of milk now and then as this has beneficial effects, but for weight loss it’s a no no. Also avoid ice cream, butter, creamer, (frozen) yogurt, cheese, cream, dairy spreads and all processed food made with dairy products.
Barley, corn, millet, oats, (wild) rice, rye, sorghum, wheat (bread, crackers, rolls, muffins, noodles, cookies, cake, donuts, pancakes, wafles, pasta, spaghetti, lasagna, pizza and all processed foods made with wheat).
Beans, black-eyed peas, chickpeas, peanuts, peas, peanut butter.
Bacon, salami, hot dogs, salted nuts, processed meats, cheese, ham, olives, pickled foods, salted spices, sausages. Virtually all canned meat & fish.
Bacon, chicken & turkey legs and skin, beef ribs, fatty cuts of beef, lamb chops, pork ribs, chicken & turkey thighs and wings, t-bone steaks etc.
This goes for many diets and Paleo diet is no exception. Avoid all sugary liquids and sugary fruit juices like the plague.
Cut down on the candy, honey and sugars.
The Paleo diet food list pyramid
When you can’t keep track of what you can and can’t eat in the Paleo diet here’s a handy food pyramid to aid you in your Paleo diet weight loss efforts.
Paleo diet recipes
It can be hard for someone who’s used to eating sandwiches everyday at work to adjust his lifestyle to the Paleo diet. Luckily there are a large amount of Paleo dieteers who have made Paleo diet food list and put them online. Click here for a few Paleo diet recipe examples.