Paleo diet is a dietary plan based on the food believed to be consumed in the Paleolithic era in history. Some believe it can go back to 2.5 million years. The paleolithic era, also called the Old Stone Age, is the period in history where the development of stone tools took place, and, understandably, this diet is also called the caveman diet or hunter-gatherer diet.

The Paleo diet is based on wild plants and animals that were part of the diet in the paleolithic age, as farming was not practiced at that time. It is impossible to know exactly what our ancestors ate, but it is believed they ate whole foods and less farm-grown foods as the paleolithic age was before farming was taken up by man. As the hunter-gatherers ate whole food, they were believed to be physically more alert and active, which is one of the benefits promised by this diet. The basic Paleo diet is a guideline that you can adjust for your personal preferences and body tolerance as what works for one person need not work for others. Meat, fish, vegetables, fruits, roots, and nuts are the primary foods to consume when on a Paleo diet. On the other hand, grains, dairy products, refined sugar, processed oils, and legumes are to be left out.

You can consider the options of the food items that can be eaten and the ones that should be avoided and frame a diet plan as per your needs and taste. The general guidelines and the foods to eat and avoid are listed here to help you follow this diet effectively:

1. Foods to eat on Paleo
These foods are considered paleo-friendly:

• Meat like beef, lamb, chicken, pork, turkey, duck, and others; opt for grass-fed and avoid processed meat if possible.
• Fish and seafood like salmon, trout, shellfish, crab, prawns, and such.
• Eggs; opt for free-range eggs when available.
• Vegetables like broccoli, kale, onions, carrots, tomatoes, and more; prefer organic vegetables.
• Salt and spices like sea salt, garlic, turmeric, and rosemary.
• Healthy fats and oils like extra virgin olive oil, coconut oil, avocado oil, and other healthy oils.
• Fruits.
• Tubers.
• Nuts and seeds.

2. Foods to avoid on Paleo
Avoid these foods and any others with these ingredients:

• Sugar and high-fructose corn syrup, including soft drinks, bottled juices, table sugar, pastries, ice cream, and other condiments containing these. Read food labels wisely for these ingredients.
• Grains like bread and pasta, wheat, barley, oats, and such.
• Legumes like beans, lentils, and others.
• All dairy products, even low-fat ones.
• Some vegetable oils and other oils like sunflower oil, soya bean oil, cottonseed oil, corn oil, and safflower oil.
• Artificial sweeteners like aspartame, sucralose, and saccharin.
• Highly processed foods and artificially cooked foods.

3. What to drink on a Paleo diet?
When you are on a Paleo diet water is the best to quench thirst. Avoid alcohol, and consume green tea and black coffee without sugar and milk.