The Paleo Diet 2025: A Guide to the Benefits & Risks
Disclaimer: This article has been written with input from a professional nutritionist to provide accurate and balanced information. However, individual dietary needs vary, and it's important to consult a healthcare professional or registered dietitian before making significant dietary changes, especially if you have specific health conditions or nutritional requirements.
Imagine eating the way our ancestors did. That means no processed snacks, no refined sugar, just whole, natural foods. That’s the idea behind the paleo diet, which focuses on meat, fish, vegetables, fruits, nuts, and seeds. It’s based on the notion that our bodies are better adapted to the foods consumed during the Paleolithic era.
However, it's important to note that this isn’t necessarily an accurate reconstruction of ancient diets. Food choices would have varied widely depending on geographical location and availability1. So, while the paleo diet aims to mimic those patterns, it doesn’t reflect the way our ancestors actually ate, as there’s evidence they also consumed grains and legumes2.
The paleo diet has gained popularity among those looking to eat “cleaner.” While it's not strictly a "weight-loss" plan, its emphasis on whole foods and cutting out refined carbs may lead to shedding a few pounds.
However, the diet's benefits are often reported based on small, short-term studies conducted on specific groups, which limits their generalizability. Many of these benefits aren’t unique to the paleo diet and can also be found in healthier, less restrictive diets, like the Mediterranean diet, which doesn’t require cutting out entire food groups.
Whether you’re considering it or just curious, it’s important to weigh both the reported benefits and the potential downsides. This article will help you understand the science behind the paleo diet, its health claims, and how it compares to other more balanced diets, so you can make an informed decision about the best diet to suit your needs.
⚠️ Important Note: Most healthcare professionals don’t endorse the paleo diet. Its restrictive nature and exclusion of food groups like bread, dairy, and legumes can make it difficult to maintain over time. More balanced, research-backed alternatives can achieve better health benefits while supporting energy and athletic performance without eliminating entire food groups, which may lead to worse health outcomes.
What Is the Paleo Diet? 🥩🥦
The paleo diet focuses on eating whole, unprocessed foods3. The food our ancestors could have hunted, gathered, or picked. This includes meat, fish, vegetables, fruits, nuts, and seeds while avoiding grains, dairy, legumes, and processed foods. The idea is that our bodies are better adapted to this way of eating.
The diet reflects prehistoric eating habits but also emphasizes lifestyle. Early humans were active and ate when food was available, often going long periods between meals. The paleo diet approach encourages a similar pattern. It prioritizes nutrient-dense meals and limits snacking to give the digestive system time to reset.
Early humans ate what was available in their region, so diets varied widely depending on geography. Some groups ate more starches, while others relied on seafood. Many modern fruits and vegetables are selectively bred to be larger, sweeter, and less fibrous than their ancient counterparts.
While the paleo diet captures the spirit of eating whole foods, it’s not an exact replica of how humans ate4. It’s a modern interpretation designed to reduce processed food intake and focus on a more natural way of eating.
Modified Paleo Diet 🧀🥔
Many people follow a more flexible approach known as the Modified Paleo or Primal Diet. This version sticks to the core principles of whole, unprocessed foods but allows for a few nutrient-dense additions.
Author’s Tip: If you're following a modified paleo or keto lifestyle, look for meal options like this one from Factor that are high in protein and low in carbs. It’s a convenient, healthy choice that aligns with your dietary goals, especially when you're short on time but still want nutrient-dense meals.
Some of the most common modifications include:
Dairy: Grass-fed butter, yogurt, and raw cheese, as long as they’re well-tolerated.
Legumes: Lentils and chickpeas, especially when soaked or sprouted to improve digestion.
Pseudo-grains: Naturally gluten-free options like quinoa and amaranth, which offer fiber and protein.
Starchy vegetables: White potatoes and other tubers for a good source of energy.
Natural sweeteners: Honey and maple syrup in moderation, as a less processed alternative to refined sugar.
These adjustments make the diet more sustainable while still prioritizing whole foods. For some, adding these foods improves variety and makes it easier to stick with a paleo-inspired way of eating long-term.
Why Do People Choose the Paleo Diet? 🤔
People turn to the paleo diet for different reasons. Since it focuses on whole, nutrient-dense foods and eliminates processed ingredients, many find it to be a simple and natural way to eat.
While some studies suggest that paleo-style eating may offer short-term benefits, most of these studies are small, short-term, and conducted on very specific groups of people. We don’t know much about the long-term health effects, and 1 study that looked at weight over 2 years found no significant difference compared to other diets2.
Weight Loss and Body Composition 📏
The paleo diet is often linked to weight loss because it emphasizes high-protein foods, lower carbohydrate intake, and healthy fats5. Protein helps with satiety, keeping you full longer, which can reduce calorie intake. Cutting refined grains and sugars may also reduce blood sugar spikes and cravings, supporting weight control.
Cutting carbs can initially lead to rapid weight loss due to water loss. However, most studies are short-term, with participants losing 4-6% of body weight within 10-12 weeks. The only long-term study followed 70 postmenopausal obese women for 2 years2.
After this period, both the paleo and Nordic Nutrition Recommendations groups showed reductions in waist circumference, fat mass, and weight, suggesting similar long-term results across diets. This study, however, focused on a specific group of women, limiting the ability to generalize the findings.
Improved Blood Sugar and Insulin Sensitivity 🩺
Another reason people choose paleo is for its potential benefits in regulating blood sugar. Some studies indicate that following a paleo-style diet can improve insulin sensitivity, helping to lower the risk of type 2 diabetes6.
Some research suggests that paleo eating may have an impact on markers of metabolic syndrome, a cluster of conditions linked to heart disease and diabetes7. However, in practice, many people may struggle to plan a well-balanced paleo diet, potentially leading to fatigue and sluggishness due to the low carbohydrate intake2.
Improved Gut Health 🌱
The paleo diet eliminates many foods commonly linked to digestive issues. This may help reduce bloating, gas, and discomfort for some. However, it's important to note that diets high in meat, like the paleo diet, can increase the risk of inflammatory bowel disease (IBD) in some individuals8.
While the focus on whole, unprocessed foods may support a healthy gut lining and encourage beneficial gut bacteria, a high intake of animal products can sometimes have the opposite effect, potentially exacerbating digestive problems over time.
Grains and legumes are actually rich in prebiotic fiber, which feeds your good gut bacteria9. If you experience bloating after eating them, it’s often a sign that your gut isn’t used to that much fiber unless there's an underlying condition like IBS.
Top Tip: Instead of eliminating fiber-rich foods, gradually increasing your intake is a better way to support gut health. A steady increase helps your digestive system adjust and promotes a balanced gut microbiome.
Reduced Inflammation 🔥
Chronic inflammation is linked to various health issues, and whole-food diets are often associated with anti-inflammatory benefits. The paleo diet eliminates processed ingredients and focuses on nutrient-dense foods, possibly contributing to lower inflammation markers.
A study found that both the paleo and Mediterranean diets reduced inflammation, suggesting that the benefits are not due to the exclusion of grains or dairy, as these are present in the Mediterranean diet10.
The Autoimmune Protocol (AIP) diet is a more restrictive version of the paleo diet that removes additional potential triggers like nightshades and nuts. Some research suggests that the AIP diet may help manage inflammatory conditions such as rheumatoid arthritis11.
However, it's important to note that diets high in meat have been linked to an increased risk of IBD⁸, meaning the impact likely depends on the overall balance of meat and vegetables in the diet. While more research is needed, the general emphasis on whole, unprocessed foods remains a key factor in reducing inflammation.
Performance Goals 🏋️♂️
Some athletes and active individuals adopt the paleo diet. This is primarily for its emphasis on high-quality proteins, which support muscle repair and maintenance. Protein is essential for recovery and strength building, making it a key component of any athlete’s diet.
However, paleo’s low-carb nature may present challenges for those who rely on quick-access energy sources, especially for endurance training or high-intensity workouts.
Here’s how it can impact athletic performance:
Muscle repair and strength: Paleo’s focus on lean proteins helps rebuild muscle tissue after workouts, supporting overall strength and recovery.
Energy availability: While starchy vegetables like sweet potatoes and squash provide some carbohydrates, the diet lacks quick-digesting carb sources such as grains. This could make it harder for some athletes to sustain high-intensity efforts or recover between sessions.
Recovery considerations: Anti-inflammatory foods such as wild-caught fish, leafy greens, and nuts may help with post-workout recovery, but adequate carbohydrate intake is also crucial for replenishing glycogen stores and preventing fatigue. Athletes often eat a processed snack for a quick energy burst, so focusing too heavily on whole foods may have a negative effect on performance in some cases.
Strict paleo may not suit every athlete’s needs. It promotes whole-food eating, which can be beneficial when adapted to individual energy demands. Athletes following paleo often modify it by incorporating additional carb sources to optimize performance and recovery.
Potential Downsides of the Paleo Diet ⚠️
The paleo diet rules potentially have benefits but also pose big challenges. Eliminating food groups may cause nutrient gaps, high-quality foods can be costly, and meat reliance raises sustainability and health concerns. Strict paleo can also make dining out or traveling harder. Here are some important issues to consider.
Nutrient Deficiencies 🦴
The paleo diet emphasizes whole foods. However, removing dairy, grains, and legumes can make it harder to get key nutrients1. Calcium, vitamin D, and fiber are essential for bone health, immune function, and digestion, so it's important to include paleo-friendly sources to meet daily needs.
Nutrient 💊 | Missed from Paleo ⛔ | Alternative Sources 💡 | Health Impact ✅ |
Calcium | Dairy (milk, cheese, yogurt) | Leafy greens (e.g., kale, bok choy), fortified plant-based milks, sardines with edible bones | Essential for bone health, helps prevent bone density loss |
Vitamin D | Fortified dairy, certain fish (salmon, mackerel) | Sunlight, fortified plant-based milk, certain mushrooms | Supports bone density and immune function |
Fiber | Whole grains, legumes (lentils, beans, chickpeas) | Fruits (apples, berries), vegetables, nuts, seeds | Aids digestion, promotes gut microbiome diversity, and reduces heart disease risk |
High Cost of Eating Paleo 💸
Eating a whole-food, organic, grass-fed diet can be expensive, especially if you’re prioritizing pasture-raised meats and wild-caught fish. Many paleo-friendly staples, like nuts, seeds, and high-quality oils, also come with a hefty price tag. This can make strict paleo impractical for people on a budget.
Sustainability & Health Concerns 🌍
Paleo’s reliance on animal products raises concerns about its environmental impact. Meat production, especially red meat, is associated with higher greenhouse gas emissions, deforestation, and water use. Meat-heavy diets are known to have a significantly larger carbon footprint than plant-forward eating patterns12.
There are also health risks linked to high red meat consumption, particularly processed and fatty cuts, which have been associated with higher cholesterol levels, heart disease, and certain cancers13. While paleo promotes unprocessed meats, eating large amounts of red meat over time still poses health risks.
Social & Lifestyle Challenges 🍔
Sticking to paleo can be tough in social situations, traveling, or dining out. Many restaurant meals contain grains, legumes, dairy, or processed oils, making it difficult to find fully paleo-friendly options. Family gatherings, holidays, and social events can also be challenging, requiring extra planning or flexibility.
Another consideration is the mental and emotional impact of restrictive eating. While paleo is meant to encourage whole-food choices, strict dietary rules can sometimes lead to an unhealthy relationship with food, particularly for those prone to diet obsession or disordered eating patterns.
Balanced Alternatives to the Paleo Diet ⚖️
The paleo diet offers benefits, such as focusing on whole foods and lean proteins. However, it’s very restrictive, and the exclusion of grains, legumes, and dairy makes it hard to maintain long-term.
Author's Tip: Green Chef offers a Mediterranean plan that makes it easy to enjoy heart-healthy meals packed with fresh vegetables, whole grains, and healthy fats. If you're looking for even more options, check out our top Mediterranean meal delivery services for a variety of delicious and nutritious choices.
If you’re seeking a more balanced, sustainable approach, the Mediterranean diet and whole-food plant-based diets offer great alternatives. Both emphasize nutrient-dense foods like fruits, vegetables, whole grains, legumes, and healthy fats and are supported by more long-term scientific research.
The Mediterranean diet, in particular, has been linked to improved heart health and weight management14. A balanced, healthy plate that includes a variety of these foods is key to long-term wellness15, making these diets more flexible and well-rounded.
⚠️ Important Note: The paleo diet argues that humans aren’t adapted to “modern” foods, but this mainly applies to ultra-processed options. Research shows that dairy, grains, and legumes support long-term health, as seen in diets like the Mediterranean. This raises the question – are paleo’s extra restrictions really necessary?
Who Isn’t Paleo a Good Fit For? 🫷
The paleo diet works well for some but isn’t ideal for everyone. Cutting out grains, legumes, and dairy can be challenging. Since it eliminates key plant-based protein sources like beans, lentils, and soy, it’s not a suitable option for vegetarians or vegans16.
Author’s Tip: If you're a vegetarian, check out a meal delivery service like HelloFresh or our other top-rated options. Many of these services offer customizable plans with vegetarian-friendly meals that still focus on fresh, nutrient-dense ingredients.
Who Should Be Extra Cautious or Avoid Paleo ⚠️
Pregnant or breastfeeding women: may struggle to get enough essential nutrients
Athletes with high energy needs: may find it hard to meet calorie and carb requirements
Seniors at risk of low bone density: could miss key nutrients like calcium and vitamin D
Perimenopausal women: a low-carb, high-protein diet may affect hormonal balance
Vegetarians and vegans: eliminates key plant-based protein sources like beans, lentils, and soy
Those with a history of disordered eating: restrictive diets can trigger unhealthy food behaviors
Important Note: If you fall into any of these groups, consult a healthcare professional before making major dietary changes. A paleo diet can impact nutrient intake and overall health differently for each person, so getting personalized guidance can help you make the best choice.
Top Tips for Starting a Paleo Diet ✅
If you're trying the paleo diet, here are some tips. But keep in mind that more balanced, well-researched diets like the Mediterranean diet offer similar benefits without unnecessary restrictions.
Author's Tip: Eat Clean’s Paleo meal plan offers ready-to-eat meals made with whole, nutrient-dense ingredients. This can make it easier to follow a paleo diet while saving time on meal prep. Our roundup of the best paleo meal delivery services has more information.
Ease into it (or rethink it): If you’re set on trying paleo, cut out 1–2 food groups at a time rather than all at once. But also ask yourself whether you really need to cut them out at all.
Curb cravings wisely: Keep paleo-friendly snacks like nuts, boiled eggs, or fruit handy, but don’t be afraid to include whole grains and legumes if you feel sluggish.
Balance your plate (but don’t over-restrict): Prioritize protein, healthy fats, and plenty of veggies. But remember that healthy carbs like whole grains and legumes provide energy and fiber.
Meal prep ahead: Batch-cook proteins and veggies for quick meals. If you struggle to find variety, consider expanding to a more flexible, whole-food-based diet.
Dine out smart (but don’t stress over rules): Opt for protein-and-veggie meals, but know that whole grains and legumes are part of many long-term, health-supporting diets.
Most importantly, listen to your body and be open to making adjustments! Paleo doesn’t have to be all-or-nothing. Adapting it to your needs is the key to having a healthy diet. Ultimately, the best diet is one that’s sustainable, balanced, and backed by strong evidence instead of trendy restrictions.
Paleo Meal Plan 📝
Here’s a simple one-day paleo meal plan. This gives you an idea of what a typical day on this diet might look like:
Meal 😋 | Dish 🍽️ | Key Ingredients 📃 |
Breakfast | Scrambled eggs with avocado and sautéed spinach | Eggs, avocado, spinach, olive oil |
Lunch | Grilled chicken salad with mixed greens and balsamic dressing | Chicken, leafy greens, cherry tomatoes, cucumber, olive oil, balsamic vinegar |
Dinner | Pan-seared salmon with roasted sweet potatoes and steamed broccoli | Salmon, sweet potatoes, broccoli, coconut oil, herbs |
One of paleo’s biggest strengths is its focus on whole, unprocessed foods. It’s rich in protein, fiber, and healthy fats, with plenty of fresh vegetables, lean proteins, and natural fats to keep meals nutrient-dense and satisfying.
That said, strict paleo cuts out major food groups like grains, legumes, and dairy. Many of these are linked to long-term health benefits. This means meal prep becomes essential, as many quick, convenient (and perfectly healthy) foods don’t fit the rules. A more balanced diet offers the same benefits without unnecessary restrictions.
Myths vs. Facts: Paleo Diets 🧐
FAQ
What food can you eat on a paleo diet?
On a paleo diet, you can eat lean meats, fish, fruits, vegetables, nuts, and seeds. It excludes grains, legumes, dairy products, refined sugars, and processed foods.
Is paleo the healthiest diet?
While the paleo diet emphasizes whole, unprocessed foods, its exclusion of grains, legumes, and dairy can lead to nutrient deficiencies. Long-term studies are limited, and some experts suggest that a modified diet, including these food groups, may be healthier.
What’s the best way to transition to a paleo diet?
To start a paleo diet, gradually eliminate processed foods, grains, and legumes. Focus on incorporating more fruits, vegetables, lean meats, and healthy fats into your meals. Planning and preparing meals in advance can help ease the transition.
How do I start eating paleo as a beginner?
Begin by familiarizing yourself with paleo-friendly foods and creating a meal plan. Stock your kitchen with lean meats, fish, fruits, vegetables, nuts, and seeds. Consider consulting with a healthcare professional or nutritionist to ensure the diet meets your nutritional needs.
How does paleo compare to the Mediterranean diet?
Both diets emphasize whole, unprocessed foods and lean proteins. However, the Mediterranean diet includes grains, legumes, and dairy products, offering a more balanced nutrient profile. It also emphasizes healthy fats like olive oil and has been extensively studied for its health benefits.
References
1. https://www.associationfornutrition.org/wp-content/uploads/2020/06/Review-of-the-Paleo-diet-article.pdf
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9294402/
3. https://pubmed.ncbi.nlm.nih.gov/32482184/
4. https://pubmed.ncbi.nlm.nih.gov/23865796/
5. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/paleo-diet/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC2787021/
7. https://ajcn.nutrition.org/article/S0002-9165(23)13718-X/fulltext
8. https://pubmed.ncbi.nlm.nih.gov/21468064/
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC6313618/
10. https://www.sciencedirect.com/science/article/pii/S0022316623006314
11. https://www.mdpi.com/2673-9992/18/1/10
12. https://www.sciencedirect.com/science/article/pii/S004896972101785X
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC3712342/
14. https://www.mdpi.com/2072-6643/17/2/358
