The Paleo diet is based on the principle that we need to eat like our caveman ancestors. It advocates cutting out processed foods and other "unhealthy" foods and food groups like grains, legumes, dairy, potatoes and vegetable oils like canola completely. Live like a caveman and be healthy is their motto.

Foods allowed on a Paleo diet:
• Fresh fruit and non-starchy vegetables like beans, lettuce, cabbage, cauliflower and spinach
• Meat- Chicken, whole eggs, turkey, pork, lean beef and wild meats (deer and buffalo).
• Fish and Seafood
• All nuts with the exception of peanuts (groundnut)
• Seeds like pumpkin and sunflower
• Plant-based oils, such as olive, walnut, grape seed and coconut. Butter and ghee can also be taken in this diet.

From the list we can see that the diet focuses on fresh fruits and selected vegetables, lean protein, and fats. The diet is free of any processed foods, preservatives or chemicals. Beans are eliminated due to high concentration of anti-nutrients like lectins and phytates which hinder nutrient absorption. Due to the high level of protein your iron stores may increase and you will feel full with the protein and fat combination. Nuts are also healthy sources of good fat. People on this diet lose weight due to the elimination of certain food groups and limited food choices.

Giving up processed foods sounds right. So should we give up grains, dairy and legumes too? Are these unhealthy?

Let's look at grains. Whole grains are rich in fiber and nutrients, carbohydrates provide the body energy. When they are eliminated the body uses protein as a source of energy. Protein ideally should be used for tissue repair and building muscle. This is why people tend to lose weight on the Paleo diet because they are losing muscle.

Moving on to legumes, well-cooked legumes are the best way to go as cooking removes the anti-nutrient effects. Studies on heart health and obesity have concluded that they provide healthier protein than their non-vegetarian counterparts. While the Paleo diet advocates range fed meat, wild game and fresh fish, these are not always easy to obtain. These are not easy to obtain due to hunting restrictions and people may fall back on easily available produce which are high in saturated fat.
Eliminating dairy is not good for the bones as milk is a very good source of calcium.

Saturated fat like coconut oil, butter, ghee and fat from meat has been linked to cardiovascular diseases and should not be eaten in large quantities.

At the end of the day, we all want a healthy body and a good diet. You can eat healthy from all food groups and get the benefits of each one.

Include good quality, low fat protein in your meals.

Include fresh fruits and vegetables in your meal. The more colour the better!

Eat whole grains- rice, wheat, jowar, bajra, ragi, broken wheat.

Eat healthy fats- like nuts, olive oil, fish oils etc.

Skimmed milk and dairy products are again good sources of calcium and protein

Cut out processed foods, salty snacks, junk food etc. We give credit to the Paleo diet for eliminating these foods, as they are a complete no no!