When it comes to paleo & primal eating, there is without a doubt no one size fits all approach that works for everyone. Depending on your goals, the recommended food plan for those trying to lose weight, gain weight, increase performance, or improve a medical condition varies in all of these categories.
As it has said before, the diet consists of meat, fruit, vegetables, seeds, nuts, and healthy fat. This being said however, there is an all too common misconception that as long as you are eating from that list, that you are following a correct paleo approach. Here are some of the biggest flaws and their dangers. Improving these things will gain you title of a true paleo eater, rather than just a low carber.
1. Eating Only Meat
Paleo is not an “all meat” program. I see this a lot in people who are either trying to follow a very low carb approach or those who are too lazy to chop up vegetables. Just because you are eating meat, does not mean you are eating paleo. This makes you more of an Atkins dieter. If you are worried about carbohydrates content for weight loss you can stick with leafy greens such as kale, spinach, collard greens, chard, etc, but you still need to be eating your vegetables. Still eat good quality meat at every meal, just eat some greens with it!
The Issue: By skipping out on vegetables, you will likely be switching yourself from the body’s needed alkaline base to one that is acidic, putting you at high risk for osteoporosis. You also lose out on tons of vitamins, minerals, antioxidants, phytochemicals, and fiber that you would be getting from the vegetables.
2. Eating Low Quality Meat
Just like paleo isn’t an all meat program, it also holds strict standards to the types of meat you are eating, specifically how they were raised prior to consuming them. Our ancestors were not eating corn fed factory farmed animals and you shouldn’t be either.
The Issue: The nutritional content of grass-fed animals vs corn fed is completely different. The fat profile of grass-fed meat is almost identical to heart healthy fatty fish that we all know to be good for us. The omega 3 – 6 ratio is spot on where it should be. By eating cheap meat, you are throwing off your body’s adapted 2:1 ratio of omega 3′s to 6′s. In addition, corn fed animals have 4x less vitamin E, 4x less conjugated linoleic acid (a cancer fighting compound), and numerous other nutrients. You end up also taking in traces of antibiotics and growth hormones that were fed to the animal, which lead you down an unfriendly road. While some bad meat is better than none, if you are buying cheaper meat, and can’t afford to upgrade, it is essential to go as lean as possible (lean cut, fat trimmed & drained) and look at supplementing fish oil at every meal.
3. Eating Processed Meat
Another thing I see often is people who’s normal lunch is sliced deli meat from somewhere like Safeway. Beef jerky, sausages, and yes bacon come into this topic too.
The Issue: In addition to all of the issues listed in issue #2 above, processed deli meat is loaded with preservatives, added sugar, salt, and other artificial ingredients. Beef jerky also typically has soy sauce in it, which means gluten! It is nothing like the meat that we evolved on, and definitely isn’t doing much for your health in a positive way. Sorry people, I hate to be that guy, but unless your bacon is made fresh from a quality butcher, it is not paleo.
4. Eating Misleading Meat
When dining out especially, browsing over the menu looking for acceptable options is tough. You may think you are safe with any meat choice but you are far from it. Meatloaf, meatballs, crabcakes, italian chicken dishes, beer battered / braised meats, more often than not have breadcrumbs or other sources of gluten. Teriyaki dishes typically will always have soy sauce, which contains wheat. A very common ingredient in thick gravy is flour. It is really important to avoid these if you are not sure about the establishment. Also as a reminder, check when ordering if your salad has croutons!
5. Eating Lots and Lots of Fruit
While some fruit is good for you, especially fresh seasonal berries, eating fruit all day at meal times and at snacks is not paleo.
The Issue: Our modern day ways of producing fruit significantly increases the amount of sugar that is in it compared to fruit back in the pre-agricultural days. Fruit was also more of a treat in the past unlike how easily accessible it is now. If you are eating lots of fruit and expecting to reach your weight loss goals, you can think again as it likely will not happen. Sugar is carbohydrate regardless of how natural the source is. Keep fruit as a treat or dessert for best results.
6. Eating too many Nuts & Seeds:
While yes, nuts and seeds are paleo, using them as a substitute to meat and vegetables is not. They should be eaten in moderation, working your way to as little as possible. I typically don’t eat nuts unless I’m hungry in a place without food, I keep some in my car. Nut flour, nut butter, paleo seed bread, and all the other inventions that have come out of nuts and seeds really are not too paleo.
The Issue: Most nuts and seeds are extremely high in omega 6′s. Lots of the more recent paleo research is also showing people achieve much better results when cutting out nuts and seeds. Some nuts and seeds also may have trace amounts of lectics, one of the danger’s grains and legumes have. Finally with a caloric content so dense, it can definitely stall weight loss.
7. Eating Paleo Bake Goods and Alternatives.
Paleo pancakes, paleo pizza, paleo pie, paleo cookies, you name a food you miss, someone’s made a paleo alternative. They are all tempting and delicious.
The Issue: In addition to the fact that you likely will over eat these, you probably also had to use a nut flour to make it possible, skyrocketing your omega 6 intake. If its a dessert you made, something made it sweet. You either put lots of fruit in it (sugar) or sweetened it with honey (more sugar) or agave (toxic sugar). While these foods make an awesome treat on a special occasion, having them as a staple is not a good idea, and again if you are trying to lose weight, you will for a while and then will likely plateau and stop. Think meat and vegetables at every single meal and then see where you have room for these.
Another thing to consider with all the fruit and sweeteners you may be consuming, these still have a glycemic response, it can still give you a major sugar crash, and can still make you develop diabetes while trying to follow a paleo diet!
Does this sound like you? If so, I’m glad you are reading!
