Paleo Diet for Beginners: Everything You Need to Know to Get Started

By Angela Gallardo

Don't know where to start with Paleo? Find everything you need to know here!  From what to eat and avoid to how to build your meals, plus 20 articles covering various topics like budgeting, mastering Paleo lunches, healing your gut, and boosting your metabolism.  

Easily skim through to grab the info you need to build your own Paleo lifestyle and have it stick!

• Language: English
• Publisher: Angela Gallardo
• Release date: Sep 17, 2018
• ISBN: 9781386454403

Book preview

What to Eat on Paleo

A list of the most nutrient-dense foods to consume on a Paleo-style diet.  Focusing on these foods as your primary nutrients will give you effortless weight-loss, healing, and energy.

Protein

Fruits

Vegetables

Starchy Vegetables

Herbs & Spices

Nuts, Seeds & Flours

Fats & Oils

Beverages

Sweeteners

Snacks & Semi-processed Foods

What to Avoid on Paleo

While Paleo is more about focusing on the foods to nourish your body with, it helps to know what foods to avoid.  The following list details *most* common nutrient-poor foods that should be avoided or consumed very infrequently.  Always read labels to make a final decision on the foods you’re consuming.

Protein

Legumes

Grains & Flours

Dairy

Fats & Oils

Sweeteners

Beverages

Processed Foods

Gray-Area Paleo Foods

Paleo is a framework that should be adapted to meet your body’s needs!  There is no one perfect style for every individual.  Start with the basic guidelines laid out in the last two sections, then play around with re-introducing the foods listed below (if you like) to see how your body does!

Dairy: unless intolerant, dairy is successfully enjoyed by many Paleo-eaters.  Some options are actually very nutritious.  It’s best to start off with 2 weeks free of any dairy before reintroducing.  Then start with raw dairy, where possible.  This includes many aged cheese (ingredients will denote unpasteurized) and raw milk/cream if you can find it at a local farm.  When raw is inaccessible, search for cheeses aged more than 6 months that are organic and full-fat.  Plain yogurt, kefir, and creme fraiche are fermented dairy options with high nutrient value.  Generally, goat and sheep dairy are tolerated better than cow dairy so test those out where possible.

Sugar alcohols:  for those wishing to try lower-carb Paleo (not necessary for weight loss but often good for healing), sugar alcohols can work well as a semi-natural, low-glycemic sweetener.  Introduce slowly, as those with gut bacteria overgrowth may not tolerate them well.  Search for non-GMO erythritol as the best option.

White & red potatoes:  contrary to popular belief, potatoes are a very nutrient-dense food, though slightly higher in glycemic impact.  It is good to avoid them for a time if blood sugar or weight loss are issues you want to address.  Once those are in place, white and red potatoes can be reintroduced (barring there are no autoimmune issues).  They are best enjoyed as a compliment to an active lifestyle.

Unprocessed cane sugar:  processed white sugar is a nonnutritive substance (aka empty calories), has a significant glycemic impact (insulin spikes = weight gain), and should be avoided.  It’s generally made from sugar beets — not sugar cane — and nearly all crops are GMO.  Very different from processed white sugar, unprocessed cane sugar can have a small place in a balanced Paleo diet, as it contains many minerals.  Forms to look for come straight from the fibrous stalk like jaggery, molasses, and sucanat.

Pseudo-grains & white rice:  pseudo-grains are the seeds of grasses and biologically different than true grains; examples being quinoa, buckwheat, and amaranth.  They are gluten-free, have substantial nutrients, and when prepared properly (soaked, sprouted, and/or soured) are low in phytic acid and lectins (gut-damaging nutrient inhibitors).  Rice is not a pseudo-grain but shares these similar qualities, aside from the nutrient density.  Choose white rice over brown to ensure the hull is removed (it carries the lectins and phytates).  Occasional enjoyment of these foods can have a place in an active lifestyle that merits a greater carb intake.

High-coneger liquors:  by rule of thumb, clear liquors contain fewer toxic compounds and are easier for the body to manage.  Amber liquor (brandy, whiskey, bourbon, etc) develops a high level of conegers during fermentation, among which include acetone, acetaldehyde, and furfural.  All of these require greater detoxification from the body and can contribute to a greater feeling of unwellness (IE hangover).  They are not off-limits on Paleo but