🔹 MODERN PALEO (ANCESTRAL) DIET – COMPLETE GUIDE
What is it?
A clean-eating lifestyle that mimics the nutritional patterns of our hunter-gatherer ancestors — prioritizing whole, unprocessed foods while avoiding grains, dairy, and industrial additives.
🌟 CORE GOALS:
- Reduce inflammation
- Eliminate processed food toxins
- Improve digestion, energy, and body composition
- Reconnect with natural rhythms and satiety cues
🥩 WHAT TO EAT (YES LIST):
✅ Proteins:
- Grass-fed beef, free-range chicken, wild fish, eggs, turkey, game meats
✅ Vegetables:
- Leafy greens, cruciferous (broccoli, cauliflower), roots (carrot, beet), squash, zucchini
✅ Fruits (moderation):
- Berries, apples, bananas, citrus, avocado
✅ Healthy Fats:
- Avocado, olive oil, ghee, coconut oil, nuts and seeds (moderation)
✅ Natural Sweeteners (occasionally):
- Raw honey, maple syrup, dates
✅ Herbs and Spices:
- Turmeric, garlic, rosemary, oregano, cinnamon
🚫 AVOID (NO LIST):
❌ Grains: wheat, oats, rice, corn
❌ Legumes: beans, lentils, peanuts
❌ Dairy: milk, cheese, yogurt (except grass-fed ghee)
❌ Refined sugar and sweeteners
❌ Processed/packaged foods
❌ Industrial seed oils (canola, soybean, etc.)
🍳 SAMPLE MEAL PLAN
Breakfast:
- Scrambled eggs with spinach + avocado slices
- Black coffee or herbal tea
Lunch:
- Grilled salmon + roasted sweet potatoes + broccoli
Snack:
- Apple + handful of almonds
Dinner:
- Beef stir-fry with zucchini noodles and olive oil
💡 MODERN PALEO FLEXIBILITY:
- Allows low-to-moderate carbs from tubers and fruit
- Focus on nutrient density, not restriction
- Compatible with intermittent fasting, keto or low FODMAP if needed
- Optional: some versions include white rice or fermented dairy for flexibility (Primal variation)
🧠 BENEFITS:
- Clearer skin and digestion
- Steady energy throughout the day
- Fat loss without counting calories
- Hormonal balance (especially in women)
- Reduces cravings and emotional eating
⚠️ CAUTIONS:
- Transition may cause low-carb fatigue for 3–5 days
- People with kidney issues should moderate red meat
- Needs fiber from vegetables to avoid constipation
🧘 MINDSET:
This is not a “caveman fad.” It’s a return to real food and real fuel — designed by evolution and enhanced by modern understanding.