The paleo diet, also known as the Stone Age diet, is a nutritional philosophy based on the eating habits of people who lived in the Paleolithic era - a period that extends from approximately 2.5 million to 10,000 years ago, before the rise of agriculture dramatically changed the human diet. This was a time when people were hunters and gatherers, dependent on nature's offerings such as game, fish, wild plants, nuts and seeds. The core of the paleo diet is the belief that our genetics are still best adapted to these foods, and that modern processed products such as grains, legumes, dairy products and refined sugar can contribute to health challenges such as obesity, diabetes and heart disease. The diet focuses on whole, unprocessed foods and excludes agricultural products and industrially manufactured goods. The goal is to promote overall health and well-being through a natural, nutrient-dense diet that mirrors what our ancestors ate. This article provides an in-depth analysis of the paleo diet's origins, principles, benefits, technical details, variations, and its relevance in today's world, supported by scientific sources and practical examples.
Benefits of the diet.
The paleo diet has gained popularity for its potential contributions to general health and well-being, without making direct medical claims to treat or prevent specific diseases.
Here is a detailed review of its effects, supported by both user experience and research:
🌿 Better control of blood sugar: The paleo diet eliminates fast carbohydrates such as refined sugar and grains, and replaces them with fiber-rich vegetables and low-glycemic index fruits, such as berries. This can help stabilize blood sugar and reduce fluctuations that often lead to energy dips and feelings of hunger. Studies have shown that such a diet can support healthy glucose tolerance, which is important for overall metabolic health.
⚡ Stable energy level: Without the rapid blood sugar spikes that refined carbohydrates and sugar cause, many people experience a more even supply of energy throughout the day. Healthy fat sources such as avocados, nuts and fatty fish, rich in omega-3 fatty acids, provide long-lasting energy and support normal brain and heart function. This can be particularly useful for people with demanding weekdays or active lifestyles.
💪 Increased feeling of satiety and natural weight reduction: Many who follow the paleo diet experience a natural reduction in body weight or easier maintenance of a healthy weight. This is due to the diets' focus on foods with a high nutrient density, such as lean meat, vegetables and fruit. Protein-rich foods stimulate hormones such as ghrelin and leptin, which regulate hunger and satiety, thus reducing overeating without the need to count calories.
🔥 Reduced intake of inflammatory foods: By excluding dairy products, grains and processed foods – which may contain gluten, lectins and trans fats – the paleo diet can help reduce systemic inflammation. Research suggests that this can support the body's natural balance and provide a sense of increased well-being, although it is not directly linked to the treatment of inflammatory conditions.
🌱 Improved digestion: Eliminating grains and legumes, which contain anti-nutrients such as phytic acid and lectins, is reported to provide less bloating and better gut comfort. Fiber from vegetables such as broccoli and sweet potatoes helps maintain a healthy gut flora, which is essential for the immune system and general well-being. This can also support the absorption of nutrients from food.
🍎 Increased consumption of nutrient-dense foods: The paleo diet is rich in vitamins (such as C from vegetables and A from liver), minerals (such as magnesium from nuts and iron from meat) and antioxidants (from berries and leafy vegetables). This wide range of micronutrients can strengthen the body's natural processes and provide a sense of vitality.
🧠 Mental clarity and stress reduction: Some users experience increased focus and reduced stress, possibly due to stable blood sugar and nutrition from omega-3 and B vitamins in animal products. This can support the body's ability to handle mental challenges and promote a balanced state of mind.
🌞 Healthy skin and vitality: Increased intake of antioxidants from fruit and vegetables can protect cells from oxidative stress, which contributes to a healthy skin barrier. Eliminating dairy products, which in some people can trigger inflammation, can also give a clearer skin tone. Water intake and natural foods also promote hydration at the cellular level.
🏃♂️ Refund after activity: Protein from meat, fish and eggs provides essential amino acids for muscle repair, while minerals such as magnesium and potassium help maintain electrolyte balance after exercise. This makes the paleo diet attractive for athletes and exercisers who want to support the body's natural recovery processes. The paleo diet is a nutritional framework based on specific food groups and principles. Here is a detailed overview of its structure:
🍗 Allowed foods:
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Proteins: Lean meat (grass-fed beef, lamb, game such as deer and elk), poultry (chicken, turkey), fish (salmon, sardines, mackerel – rich in omega-3), seafood (shrimp, mussels, oysters) and eggs. These are sources of high-quality protein, iron, zinc and vitamin B12.
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Vegetables: Leafy vegetables (spinach, kale, arugula), root vegetables (sweet potatoes, turnips, parsnips), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts). These provide fibre, vitamins C, K and folate.
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Fruit: Berries (blueberries, raspberries, strawberries), apples, pears, citrus fruits - often with a low sugar content. Rich in antioxidants, vitamins and natural sugar sources.
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Healthy fats: Nuts (almonds, walnuts, macadamia nuts), seeds (pumpkin seeds, flax seeds, chia seeds), avocado, olive oil, coconut oil. Sources of monounsaturated and medium-chain fatty acids, as well as magnesium and vitamin E.
🚫 Excluded foods:
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Cereals: Wheat, rice, oats, barley, quinoa - contain gluten and anti-nutrients that can bind minerals and irritate the gut.
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Legumes: Beans, lentils, peas, peanuts, soya - have lectins and phytic acid which can reduce nutrient absorption.
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Dairy products: Milk, yoghurt, cheese, butter – contain lactose and casein, which some people cannot tolerate.
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Refined sugar and processed foods: Sweets, soft drinks, chips, ready meals - high in sugar, salt and trans fat.
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Vegetable oils: Soybean oil, sunflower oil, corn oil – often refined and pro-inflammatory due to high omega-6 content.
🌍 Seasonal adaptation: The paleo diet is dynamic and reflects the rhythms of nature. In summer it may include more carbohydrates from fruit such as berries and vegetables such as squash, while winter may be richer in fat and protein from animal sources such as fatty fish and game, in line with a ketogenic approach. This reflects how our ancestors adapted to the environment and the availability of food.
🐄 The nose-to-tail principle: A core idea is to utilize the whole animal – including organs (liver, heart, kidneys), bone marrow, skin and fat. Liver is one of nature's richest sources of vitamin A, iron and B12, while bone marrow provides collagen and healthy fatty acids. This maximizes nutrient intake, reduces food waste and reflects a sustainable approach to nutrition.
Comprehensive and detailed description
The paleo diet is rooted in an evolutionary understanding of human nutrition. In Paleolithic times, humans depended on hunting, fishing and gathering, and their diet varied significantly based on geography, climate and season. In tropical areas, such as the Kitavan people of Papua New Guinea, the diet consisted of roots (yam, sweet potatoes), fruit, coconut and fish – high in carbohydrates but still unprocessed. In arctic regions, as with the Inuit in North America and Greenland, fatty fish, seals, whales and reindeer predominated - low in carbohydrates, but rich in fat and protein. Despite these differences, both populations were known for robust health, which emphasizes that the paleo diet is not a rigid template, but a flexible framework adapted to local conditions.
Historical development
The concept was first theorized in the 1970s by the gastroenterologist Walter Voegtlin, as in his book The Stone Age Diet (1975) argued that a hunter-gatherer diet could reduce chronic diseases in modern times. However, it gained wide recognition with Loren Cordain's book The Paleo Diet in 2002. Cordain argued that the advent of agriculture 10,000 years ago introduced foods such as grains and legumes, which the human body was not fully adapted to digest. Industrialization over the past 100 years has reinforced this by adding ultra-processed foods such as sugary drinks, convenience foods and refined oils, which correlates with the increase in lifestyle diseases such as obesity, type 2 diabetes and cardiovascular disease. Cordain's hypothesis is based on anthropological and archaeological evidence. For example, studies of Paleolithic skeletons show that humans had strong bone health and minimal tooth decay compared to agricultural societies, where tooth decay and malnutrition became more common due to a one-sided grain-based diet. At the same time, discoveries of tools for grinding wild grains and plant fossils in teeth show that the diet was more varied than previously thought, which has led to debate about the historical accuracy of the diets.
Variations of the paleo diet
The paleo diet comes in several forms, adapted to different needs and preferences:
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Strict paleo: Stone Age foods only, no exceptions – ideal for purists who want to accurately replicate their ancestors.
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Primal paleo: Allowing fermented dairy products like kefir and yogurt for their probiotic content, based on Mark Sissons The Primal Blueprint.
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Ketogenic Paleo: Low carb and high fat intake - suitable for winter seasons or goals for fat burning and ketosis.
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Autoimmune paleo (AIP): Eliminates nuts, seeds, eggs and nightshade plants (tomatoes, peppers) to reduce inflammation in people with autoimmune conditions such as rheumatism or Crohn's disease.
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Pegan: Combines paleo and veganism, emphasizing plants (75% of diet), but allowing some animal protein – developed by Dr. Mark Hyman.
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carnivore: Only animal products, an extreme variant focused on meat, fish and eggs, popular with some biohackers.
Scientific basis
Research on the paleo diet is limited compared to other diets such as the Mediterranean diet, but small studies provide insight. A study from 2009 (European Journal of Clinical Nutrition) showed that participants on a paleo diet experienced weight loss, lower blood pressure and better glucose tolerance after just three weeks. A 2015 meta-analysis (American Journal of Clinical Nutrition) confirmed similar effects in people with metabolic syndrome, including reductions in triglycerides and waist measurements. A Spanish observational study found that long-term paleo intake correlated with lower cardiovascular risk factors, thanks to high intake of fruits and vegetables and avoidance of processed foods. Critics argue that the diet overlooks evolutionary adaptations after Paleolithic times. For example, many populations developed lactase persistence (the ability to digest milk sugar) in Europe and Africa after the domestication of animals, and increased copies of the AMY1 gene lead to better starch digestion in agricultural societies. Archaeological findings also show that wild grains were consumed as early as 30,000 years ago, challenging the idea that grains are "unnatural". Still, proponents defend the diet by pointing to its focus on nutrient density and the elimination of modern inflammatory foods like trans fats and sugar.
Practical application
The paleo diet is more than food choices – it is a holistic lifestyle that encourages:
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Physical activity: Inspired by hunter-gatherer movements – long walks, lifting heavy objects, short sprints. This reflects a natural form of activity without modern training equipment.
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Local ingredients: In Norway, this can mean cod, reindeer, mullet and lingonberries in autumn, or salmon, mushrooms and wild herbs in summer. This supports sustainability and seasonal nutrition.
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Seasonal variation: Summer diet with carbohydrate-rich berries and vegetables, winter diet with fatty fish and game - in line with nature's cycles and the body's needs.
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Minimally processed foods: Everything is prepared from scratch, without additives or artificial flavours.
Example of a week's menu:
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Monday:
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Breakfast: Scrambled eggs with spinach and avocado.
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Lunch: Grilled chicken with sweet potato salad and olive oil.
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Dinner: Baked salmon with steamed broccoli and blueberries.
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Snacks: Walnuts and carrot sticks.
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Tuesday:
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Breakfast: Omelet with mushrooms and pumpkin seeds.
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Lunch: Steak strips with kale salad and coconut oil dressing.
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Dinner: Fried cod with cauliflower puree and raspberries.
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Snacks: Almond and a pear.
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Wednesday:
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Breakfast: Smoothie bowl with berries, coconut milk and chia seeds.
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Lunch: Turkey breast with roasted root vegetables.
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Dinner: Game stew with turnips and apple pieces.
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Snacks: Hazelnuts and celery sticks.
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Comparison with other diets
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Paleo vs. Keto: Both are low carb, but keto focuses on ketosis and allows dairy like butter and cheese, while paleo excludes it entirely. Paleo allows more fruits and root vegetables.
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Paleo vs. Mediterranean food: Both emphasize whole foods, but the Mediterranean diet includes grains (such as whole grain bread), legumes and dairy (such as feta cheese), and has stronger evidence for heart health.
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Paleo vs. Vegan: Paleo relies on animal protein, while veganism excludes it entirely and includes grains and legumes. Paleo focuses on evolutionary adaptation, veganism often on ethics.
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Paleo vs. Weston A. Price: Weston A. Price allows fermented grains, dairy and traditional foods such as sourdough bread, while paleo is stricter and excludes these. Both value nutrient density.
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Paleo vs. DASH: DASH (for blood pressure control) includes whole grains, low-fat dairy, and low sodium, while paleo drops grains and dairy and doesn't focus on salt.
The paleo diet in a global perspective
The paleo diet can be adapted to different cultures and climates. In the Mediterranean region it may include olives, fish and wild herbs, while in the Nordics it may include fatty fish, berries and root vegetables. In tropical regions it may resemble the Kitavan diet of coconuts and yams. This shows the diet's universal appeal and flexibility, while retaining its focus on unprocessed ingredients.
Disclaimer and reservations
The paleo diet is intended as a tool for general well-being and support for the body's natural processes, not as a substitute for medical treatment. Uno Vita AS does not claim that the diet can cure or prevent diseases. People with special health needs, such as diabetes, kidney disease or malnutrition, should consult a doctor before use. Pregnant women, nursing mothers and children should also receive professional guidance. The diet should be adapted individually to ensure balanced nutrition, especially with regard to calcium and fibre, which may be lower without dairy and grains.
Freedom of expression and right to information
Uno Vita AS supports the right to share publicly available research and information about the paleo diet, in line with the UN Human Rights Act (1948), article 19, the International Convention on Civil and Political Rights (1966), article 19, Norwegian Constitution § 100, and the US First Amendment. The information is intended to promote knowledge and choices in health and wellness, without replacing medical advice.
References
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Cordain, L. (2002). The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. Wiley.
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Eaton, S.B., & Konner, M. (1985). Paleolithic nutrition: A consideration of its nature and current implications. New England Journal of Medicine, 312(5), 283-289.
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Frassetto, L.A., et al. (2009). Metabolic and physiological improvements from consuming a paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition, 63(8), 947-955.
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Lindeberg, S. (2010). Food and Western Disease: Health and Nutrition from an Evolutionary Perspective. Wiley-Blackwell.
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Manheimer, E.W., et al. (2015). Paleolithic nutrition for metabolic syndrome: Systematic review and meta-analysis. American Journal of Clinical Nutrition, 102(4), 922-932.
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Kuipers, R.S., et al. (2010). Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet. British Journal of Nutrition, 104(11), 1666-1687.
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Pitt, C.E. (2016). Cutting through the Paleo hype: The evidence for the Palaeolithic diet. Australian Family Physician, 45(1), 35-38.
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Jonsson, T., et al. (2009). Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: A randomized cross-over pilot study. Cardiovascular Diabetology, 8, 35.
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Carrera-Bastos, P., et al. (2011). The western diet and lifestyle and diseases of civilization. Research Reports in Clinical Cardiology, 2, 15-35.
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Turner, B.L., & Thompson, A.L. (2013). Beyond the Paleolithic prescription: Incorporating diversity and flexibility in the study of human diet evolution. Nutrition Reviews, 71(8), 501-510.
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Hardy, K., et al. (2015). The importance of dietary carbohydrates in human evolution. Quarterly Review of Biology, 90(3), 251-268.
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Whalen, K.A., et al. (2016). Paleolithic and Mediterranean diet pattern scores and risk of incident, sporadic colorectal adenomas. American Journal of Epidemiology, 184(11), 827-835.
