The following list is aimed especially at all newcomers. It conveys to the point the do's and don'ts.
A practical guide to action.
Without deep scientific background and long explanation.
Just 17 simple rules.
Decide for yourself how important each rule is for you.
But be sure: Follow all of them 100%, then you make the best investment for your body and mind for your long-term health.
17 Rules for the Paleo Lifestyle.
#1 Macronutrients
A good macronutrient distribution in the Paleo diet looks like this: Lots of healthy fats, moderate amounts of animal proteins, and low to moderate amounts of carbohydrates. Calorie counting or weighing food rations is not necessary or desired.
#2 Healthy Fats
Cook and fry generously with saturated fats such as coconut oil, butter, ghee. Beef tallow, lard, and goose fat are also very good alternatives. However, these fats must come from healthy animals (pasture-raised, grass-fed!). Beef tallow is the best. Just ask your butcher! Olive oil or avocado oil is good for salads.
#3 Good proteins
Eat animal proteins. Red meat, poultry, eggs, and offal, wild(!) caught fish and other seafood.
#4 Carbohydrates
Don't be afraid of carbohydrates. For a natural and healthy source of carbohydrates, you can eat sweet potatoes, taro, cassava, or plantains, for example, in addition to vegetables. Go to the Asian store and discover the world of tuberous vegetables.
#5 Vegetables
The basis of a healthy Paleo diet is lots of vegetables. So eat lots of fresh or frozen vegetables, boiled, steamed, roasted, or raw. The main part of your plate should be covered with vegetables.
#6 Fruits and nuts
Don't eat too many fruits and nuts. Fruits with low fructose and lots of antioxidants are preferable. For example, berries. Hands off many tropical sweet fruits (exception: avocado, because very rich in fat!). Nuts with a lot of omega-3 and little omega-6 are to be preferred (e.g. macadamia). You want to lose weight or have digestive problems? Then avoid too many fruits and nuts in your diet.
#7 Meat
Be careful when buying meat. Choose pasture-raised meat, preferably grass-fed from local, organic, and biodynamic farms. Try to avoid the trade. Find out about farmers in your area and buy directly from them. It's much cheaper and the quality is higher!
#8 Local and seasonal
Prefer local & seasonal organic fruits and vegetables. Usually, these have more nutrients than the alternatives imported from far away.
#9 Grains & Legumes.
Decide against eating grains and legumes. So no wheat, rye, corn, brown rice, soy, peanuts(!), beans, among others. Also no pseudo-cereals like quinoa & co., your gut will thank you.
#10 Vegetable fats
Decide against eating all vegetable fats as well as products based on them. This includes margarine, sunflower oil, canola oil, etc. Olive oil and avocado oil are not meant for cooking, use them for salads.
#11 Sugar
Decide against eating too much unnecessary sugar. Lemonades, packaged candy, fruit juices(!) are among them. Whole fruits bring sweetness. And do you ever want to sin: Dark chocolates from 90% you can choose as a lesser evil.
#12 Dairy products
Decide against the consumption of dairy products - except butter. If you think you can't live without it: Try to get raw milk. It contains enzymes that help with digestion. Likewise, full-fat products are always preferable to low-fat ones. Sheep and goat milk products are preferable to cow milk products. Cheese is best in the raw milk variety.
#13 Meals
Eat when you are hungry and not on a schedule. Part-time fasting is okay. Don't become a slave to your food intake. You'll see it feels natural quickly!
#14 Stress
Get rid of your biggest stressors in life. Find your good balance. Do something to balance it out. Exercise helps. Nature helps - and sleep! At least 7 hours a night.
#15 Sports
Don't overdo it with sports. A few times a week, intense and short is better than daily, long and persistent. If you're tired, recover first. Listen to your body. Life is not a race. But exercise is important. Always take the stairs, never the elevator.
#16 Supplementation
A nutrient-dense diet like Paleo is the perfect foundation. Still get your blood work done and think about supplementing vitamin D, K2, magnesium, calcium. You can always do better!
#17 Nature & Sun
Only through the sun, you live. Go outside! Play and have fun outdoors. Laugh a lot, relax, explore and travel a lot. Enjoy life! You are a child of nature. Go out in the forest, in the field, simply in the green.
Follow these simple rules and you will live a more active, happier, balanced and maybe longer life.
Which rule is the most important Paleo rule for you? Which ones do you find particularly difficult? Do you have any other principles for the Paleo Lifestyle? Let me know in the comments!
