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The Paleo diet is an approach to food that tries to imitate the food that our ancestors back in the Palaeolithic Era ate: anything that the caveman could hunt or gather meats, fish, nuts, leafy greens, vegetables and seeds. Anahi Brown, a certified Holistic Wellness Coach, a published author, motivational speaker and a Holistic Nutrition advocate, spoke to Qatar Tribune's Lezima Gomes about the Paleo diet and its advantages and disadvantages. Excerpts from the interview:
What exactly is a Paleo diet?
The Paleolithic era was a time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. What this means is we follow the dietary habits of our ancestors . This basically means cutting out all processed foods such as farmed grains (that includes wheat, corn, rice), pulses (lentils, chickpeas, beans and peas) , sugar, dairy (although this is a bit of a grey area) and added chemicals (like preservatives), while also supporting agricultural practices that are seasonal , organic and pesticides-free.
Is this diet designed for weight loss?
This diet wasn't made specifically to lose weight. In fact, the whole Paleo/Primal lifestyle goes beyond food. It basically follows the best health, nutrition, movement, lifestyle and rest practices, which our bodies evolved with so we can thrive and guarantee optimal gene expression.
However, once all the junk, highly processed, poor quality food is eliminated from people's diets, weight loss can be a welcome consequence. After fast food and packaged meals full of low quality oxidative oils and loaded with sugar are cut out of the menu and replaced by fresh vegetables and fruits, accompanied by high quality sources of protein, cooked with great sources of fat, it's reasonable to see weight stabilise. Also some lifestyle illnesses like type 2 diabetes, hypertension, allergies, eczema and more, get much better. It's basically a diet that allows our bodies to heal from the inside out.
What are the pros and cons of this diet?
The pros are basically allowing our bodies to have the best nutrients going in and eliminating the toxins. If you see this diet as a part of a holistic approach of wellness and add the other elements of the Paleo lifestyle, you'll be surely transforming your life for the better.
As far as the cons go, apart from making it inconvenient to eat out a lot (since there are few restaurants that offer this type of clean and high quality food in Qatar), the main issues will be around the mental and emotional shift that each individual needs to make if he/she wants to truly change his/hers diet sustainably.
In my personal and professional experience, for people struggling with autoimmunity, allergies or even mental health issues, this diet is a great place to start and, in most cases, once the person feels the benefits that the diet and lifestyle brings, they are converted and happily continue. Plus, keeping in mind that with the right support and resources this diet offers amazingly delicious foods, the sacrifice isn't that big anyway!
What are some of the problems that one can face while on this diet?
When people begin this diet without the right guidance, some can experience constipation (due to over-eating protein and not upping their fibre intake). Sometimes they can experience flu-like symptoms if they have lowered their carbohydrate intake too much at once.
How strictly does it need to be followed?
Again, since this isn't your typical weight loss diet, but more a shift in the way we relate to food and how we choose it (from the emotional component that we have created with the 'normal' diets to a more 'food is fuel' approach), each person will have to decide for himself or herself how they want to tackle this.
Personally, I believe in the 80-20 approach, committing to making the best and most nourishing choices for my body 80 percent of the time and allowing room for 20 percent freedom.
However, it's important to keep in mind that if you're embarking on this journey for health reasons, a period of full commitment is needed to help your body heal. After all, it's important to understand that certain foods that have been eliminated are big offenders and will hinder our optimal health even if consumed sporadically.
What are some things that can be consumed in these diets?
When you talk about the Paleo diet, I would highly recommend not seeing it as JUST a crash diet you take trying to achieve a beach body. It is more like an act of self-love and compassion for your body and mind.
The best approach to a Paleo diet is high in fat, moderate in animal protein and low to moderate in carbohydrates. With that said, the typical Paleo diet should preferably be organic, pesticide- free, include vegetables, spices and herbs in abundance and fruits in moderation.
Nuts and seeds in abundance - raw and minimally treated.
Full-fat dairy products from grass-fed, antibiotic and hormone-free animals in moderation (this is a grey area, but in general, if a person can tolerate dairy, it is considered primal).
Honey, maple syrup and coconut sugar (and their sub products) can be consumed in moderation.
Good fats like coconut products, olive oil, avocado (and avocado oil), ghee, tallow can be consumed in abundance.
All natural sources of protein in moderation: Wild caught seafood and fish and preferably free range/pasture-raised/humanly-raised, antibiotic-free beef, lamb and poultry (this includes eggs).
The reasoning for including these foods is that our bodies haven't evolved drastically past the Paleo stage in evolution, therefore, all the 'modern' foods we have added to our diets have a negative effect on our bodies thereby creating problems such as leaky gut, autoimmune conditions and inflammatory responses.
What should one not eat when on this diet and why?
Anything that has been added into our diet past the Palaeolithic is out. That includes: All grains, beans, rice, wheat, spelt, soy, oats, rye, barley, lentils and peas.
All factory-farmed poultry and cattle - due to the antibiotics, pesticides and hormones involved in their growth, which are toxic to our bodies.
All farmed seafood and fish - same as before.
All added sugars - sugar, high fructose corn syrup, rice syrup, low calorie sweeteners, etc.
Vegetable hydrogenated or partially hydrogenated oils: canola, soybean, corn, sunflower, etc.
Sodas and energy drinks.
The reason why these pseudo-foods are eliminated is to help the body heal, avoid toxins and chemicals and eliminate some of the biggest offenders in terms of gut health.
How does one get started?
Basically, if you're convinced and want to try it, the main thing would be:
Clear your cabinets of junk foods (to avoid temptation!)
Stock up with all you need on this journey (so you have plenty of options to choose)
Research recipes that attract you and get all the ingredients (so you ALWAYS eat delicious food!)
Create your weekly menu (so that you don't freak every time you have to prepare a meal)
Get support from forums, Facebook groups or even a Nutrition Coach (so you don't feel isolated and lost)
Who can take up this diet and who should not and why?
If guided by a well educated professional, anyone can follow a Paleo diet. However, this isn't a one-size-fits-all plan, so support and adjustment is needed for lasting success.
How expensive can the Paleo diet be in Qatar?
If you plan your shopping trips, choose wisely and plan ahead, I believe the Paleo diet can be less expensive than 'conventional' diets.
Is this a lifetime diet? What are the side effects if one stops this diet?
This IS a lifestyle diet, as I have mentioned before, this isn't a fad diet to squeeze yourself into a size 0 dress. This is a holistic approach to nutrition. If stopped, the side effects would be going back to the subnormal health standards most people nowadays consider normal.
How is it different from the Ketogenic or Mediterranean Diet?
A Ketogenic diet can be Paleo, but not all Ketogenic diets are Paleo. The same applies to the Mediterranean diet.
With the Ketogenic diet, the ratios between macronutrients are all that matters and, sometimes, the quality of the food isn't so important. Whilst in the Paleo diet the quality of the food is key. Meanwhile, the Mediterranean diet is all about choosing some specific ingredients, some of which aren't part of the list of foods that the Paleo diet considers allowed.
You can get in touch with Anahi Brown via email at [email protected] or on social media at @wellnessbyanahi
