The Paleo diet, also referred to as the Paleolithic diet or the Caveman diet, is a very simple program that is centered on certain types of allowable foods. Foods that are allowed are those that were eaten by our ancient ancestors prior to the boom of agriculture. These items include meats, fish, eggs, vegetables, shellfish, roots, berries, fruits, nuts, mushrooms, and the like. Foods that would not be allowed are white potatoes, sugars, processed foods, dairy, beans, legumes, and grains.

1. Paleo Diet Secrets – What You Need To Know
Paleo Diet
Secrets
Can Eating Like A Caveman Actually Help
You Lose Weight?
By Loren Cordain
By Loren Cordain
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2. Paleo Diet Secrets – What You Need To Know
Contents
Introduction .................................................................... 3
What is the Paleo Diet .................................................... 4
What are the Benefits of the Paleo Diet? ....................... 7
What Are the Dos and Don’ts of the Paleo Diet? ......... 11
The Paleo Diet Shopping List......................................... 15
The Paleo Diet Doesn't Have to Cost a Fortune! .......... 19
Conclusion ..................................................................... 23
Resources ...................................................................... 24
Copyright 2014 By reading this document, you assume all risks
associated with using the advice given below, with a full
understanding that you, solely, are responsible for
anything that may occur as a result of putting this
information into action in any way, and regardless of
your interpretation of the advice.
By Loren Cordain
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3. Paleo Diet Secrets – What You Need To Know
Introduction
The Paleo diet is a way of eating that is based upon the
principles of our ancestors. During this time people
survived by means of hunting and gathering and
thought of food only as a means of survival. Over the
generations, food has stopped being simply a source of
nutrition and has become a hobby, as well as a source
of comfort. This had led to many health problems,
diseases, and the obesity epidemic. This report will
explain the details of the Paleo diet, how to follow the
plan, the benefits of the plan, along with provide tips to
make your experience successful.
By Loren Cordain
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4. Paleo Diet Secrets – What You Need To Know
What is the Paleo Diet
The Paleo diet, also referred to as the Paleolithic diet or
the Caveman diet, is a very simple program that is
centered on certain types of allowable foods. Foods
that are allowed are those that were eaten by our
ancient ancestors prior to the boom of agriculture.
These items include meats, fish, eggs, vegetables,
shellfish, roots, berries, fruits, nuts, mushrooms, and
the like. Foods that would not be allowed are white
potatoes, sugars, processed foods, dairy, beans,
legumes, and grains.
This diet is based on the eating habits of our ancestors
who ate mostly foods that could either be hunted or
gathered in their location. Once our ancestors began to
wander a bit farther from home and became nomadic,
various mixtures of foods were introduced, which are
allowed on the Paleo diet.
Certain types of oils are also allowed on this diet. These
oils include those that are derived from tree nuts or
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5. Paleo Diet Secrets – What You Need To Know
fruits such as avocado, olive, palm, almond, pecan,
hazelnut, coconut, walnut, or macadamia. Processed or
seed oils are not acceptable. Meats eaten should be
wild game when possible, however grass fed meat can
be substituted. It is necessary that the meat be grass
fed because the omega 3 and omega 6 fatty acids are
properly balanced. Bone marrow and organ meats are
also allowed, however no processed meats should be
eaten.
A wide variety of food combinations can be made from
the allowed list, and is encouraged. Hunters tended to
kill whatever they could find for a source of meat, while
foragers often reported more than three hundred
different types of edible plants. Most of these plants
are leafy greens, however there were also several
different spices and herbs.
While herbs and spices can be used on the Paleo diet,
salt cannot be added. Our ancestors did not have salt,
and once you remove it from your daily life you will find
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6. Paleo Diet Secrets – What You Need To Know
that you no longer enjoy the taste of it. The same can
be said for sugary foods.
The only drink that is authentic to the Paleo diet is
water. It is recommended that people drink only when
thirsty and spring water is preferred to that which may
be treated with chemicals such as fluoride or chlorine.
The foods that should be eaten on this diet are very
dense in nutrients. Therefore, supplements with
vitamins and minerals should not be needed, and they
are not considered authentic to the plan. That being
said, there is one exception to this rule. Vitamin D may
need to be supplemented for those who are not outside
on a regular basis, or those who do not eat liver
regularly. For those who do not eat fish or cannot eat
fish, fish oil supplements may also be needed for
adequate amounts of omega 3 fatty acids.
Just as water should only be consumed when thirsty,
food should only be eaten when the dieter is hungry.
This means there are no set meal times, and there
should be no mindless snacking. Our ancestors hunted
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7. Paleo Diet Secrets – What You Need To Know
and gathered food in anticipation of being hungry or in
response to being hungry, not simply for the pleasure of
eating.
What are the Benefits of the Paleo
Diet?
The Paleo diet offers a wide variety of health benefits,
and is considered to be one of the best eating plans in
the world. Unlike other types of diets where most
people begin them with the sole goal of losing weight,
this diet is a lifestyle change that actually imitates the
body’s perfect gene expression, thus making it a way of
eating that truly improves every type of function.
Because there are so many unique benefits to the Paleo
diet, it is nearly impossible to name them all. That
being said below is a list of some of the most commonly
experienced benefits of the diet.
Weight loss without a great deal of effort;
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8. Paleo Diet Secrets – What You Need To Know
Clearer skin that is free of acne;
Higher testosterone levels for men;
Higher estrogen levels for women;
Overall better health and well being;
A noticeable amount more energy;
Healthier muscle growth and greater muscle gain;
Skin that is softer and more evenly toned;
Better joint health with the ability to heal joint injuries
quickly;
More efficient digestion;
A reduction in the amount of muscle aches and/or back
pain experienced;
Children that are generally healthier;
A greater sex drive;
An increase in fertility;
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9. Paleo Diet Secrets – What You Need To Know
A better scent with less body odor;
A higher amount of stamina;
A reduction in the amount of sleep that is needed;
A more regular and less painful menstrual cycle;
Greater bone strength;
Healthier hair with less hair loss and thicker hair
growth;
A more regulated sleep pattern;
A reduction or elimination of cravings for foods that are
sugary;
Greater flexibility;
Greater physical endurance;
Lower levels of the stress hormone known as cortisol
due to lower overall stress;
More regulated hormone levels;
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10. Paleo Diet Secrets – What You Need To Know
The ability to heal tooth decay;
More regular and more frequent bowel movements;
Better control or remission of conditions such as
Irritable Bowel Syndrome, Irritable Bowel Disease,
Celiac Disease, high blood pressure, Ulcerative Colitis,
type two diabetes, and atherosclerosis;
Fewer or no more allergies to triggers in the
environment;
The ability to finally obtain those coveted six back abs.
This list is just a sampling of the benefits that have been
reported after starting the Paleo diet. Since every
person is different, you may find that your experience is
different from others, and you may find that you
experience a completely new set of benefits. What
cannot be disputed is there are most definitely a wide
range of positive changes that will be felt once the diet
has begun. With time you will find you are in the best
shape of your life, and you will wonder how you ever
lived before. The amount of energy, the stamina, the
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11. Paleo Diet Secrets – What You Need To Know
improvement in overall body function, and the
efficiency in which your body is now operating will
make a world of difference in your life. The Paleo diet is
quite simple to begin, only requires minor lifestyle
changes that will not disrupt your daily routine, yet the
benefits are undeniable. Try it for yourself to find out
how much better you can feel.
What Are the Dos and Don’ts of the
Paleo Diet?
As with any other type of diet, the Paleo diet does have
guidelines that should be followed in order for it to be
truly effective. To make these guidelines as simple as
follow, they are classified as “rules”. Here are the
fifteen most followed rules:
1. The Paleo diet should contain moderate
amounts of animal protein, low amounts of
carbohydrates, and it should be high in fat.
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Portion control and counting calories is not
needed or recommended.
2. Saturated fats such as coconut oil can be eaten
in unlimited quantities. Duck fat, beef tallow,
and lard can also be eaten, but only if they
come from grass fed animals. Olive,
macadamia, and avocado oil are also good to
use as fats.
3. Animal protein can be eaten in healthy portion
sizes. These include organ meats, wild game,
red meat, eggs, pork, poultry, and fish. Cooking
with the bones in place makes the meat more
tender, juicy, and tasty, and can also make great
tasting stock.
4. Eat plenty of vegetables either raw or cooked
with some type of fat. A starch such as a sweet
potato can provide non-toxic carbohydrates
that provide clean energy.
5. Fruits and nuts should be eaten in low to
moderate amounts. Low sugar fruits such as
berries, and nuts that contain omega 3 fatty
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acids are best. Eliminate fruits and nuts
completely if you are trying to lose weight.
6. Choose meat that is grass fed from local farms
in your area. If you choose lean cuts of meat,
add fats when cooking.
7. Do not eat legumes, or grains. This means
eliminating oats, corn, rice, soy, barley, beans,
rye, peanuts, and wheat.
8. Do not use any vegetable, partially or fully
hydrogenated oils such as canola oil, peanut oil,
soybean oil, margarine, corn oil, sunflower oil,
or safflower oil.
9. Do not eat sugary foods such as processed
foods, prepackaged foods, fruit juices, soft
drinks, or sugar.
10. Do not eat dairy products, except for regular
butter if you cannot do without.
11. Eat only when you are hungry, and do not worry
if you find you are skipping meals. There is no
need to eat three defined meals each day.
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14. Paleo Diet Secrets – What You Need To Know
12. Try to reduce or eliminate as much stress in
your life as you possibly can, and sleep when
you feel the need to do so. Try going to bed
when it becomes dark, and wakeup when it is
light, without using an alarm clock.
13. Keep exercise to a normal level, with short and
intense routines just two to three times each
week. If you feel tired, do not work out. Think
of exercise sessions as short sprints that are
intense right off the bat, without the need for in
depth cardio.
14. Instead of commercial supplements or
multivitamins, take just a vitamin D supplement
and probiotics. Iodine may also need to be
supplemented, however this can be done
naturally through foods such as seaweed.
15. Take some time to enjoy life! Get outside, play
some games, travel, discover nature, and just
relax.
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15. Paleo Diet Secrets – What You Need To Know
The Paleo Diet Shopping List
It is not uncommon for the act of eating to become a
habit in today’s society. When you are bored you turn
to food, when you are lonely you turn to food, when
you are depressed or anxious you turn to food. This
causes eating to have nothing to do with hunger, but
simply a means to fill a space.
While some people think the Paleo diet is quite
restrictive and does not allow for a large enough
assortment of food to keep people interested, the
opposite is actually true. When you change the way
you think about eating, eat solely for the purpose of
quashing hunger, and experiment with different food
combinations, the experience can be more than
satisfying.
As with any diet, it is important to stay away from the
same foods day after day. While chicken, beef, or pork
are quite good, and good for you, if you never vary from
this routine, you will lose interest and give up on the
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diet. For this reason, below is a list of some of the most
popular foods that can be eaten on the Paleo diet.
These foods are easily found in most food markets in
most areas, and they provide plenty of room for
variation.
Meats: Grass fed beef, lamb, sheep, goat, veal, pork,
rabbit, boar, and horse.
Poultry: Chicken, duck, quail, goose, and turkey.
Game Meats: Elk, deer, rabbit, duck, wild turkey, bear,
reindeer, moose, pheasant, and woodcock.
Fish and Shellfish: Cod, tuna, mackerel, haddock,
tilapia, herring, salmon, walleye, trout, anchovy, bass,
grouper, sole, halibut, turbot, mussels, shrimp, crab,
oysters, lobster, scallops, and clams.
Eggs: Chicken eggs, goose eggs, quail eggs, and duck
eggs.
Fats: Fatty fishes such as sardines, salmon, and
mackerel; lard; duck fat; avocado oil; olive oil; tallow;
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lamb fat; veal fat; coconut milk; nut butters; butter; nut
oils; coconut flesh; and avocado.
Green Leafy Vegetables: Spinach, chicory, swiss chard,
lettuce, kale, radicchio, seaweeds, arugula, collard
greens, beet tops, watercress, endive, dandelion, bok
choy, mustard greens, rapini, and turnip greens.
Vegetables: Peppers, leeks, asparagus, celery,
cauliflower, tomatoes, onions, cucumber, artichokes,
avocados, broccoli, cabbage, kohlrabi, eggplant, green
onions, okra, and Brussels sprouts.
Squash: Zucchini, yellow squash, acorn squash,
butternut squash, buttercup squash, spaghetti squash,
and pumpkin.
Root Vegetables: Radishes, parsnips, carrots, turnips,
sweet potatoes, yams, Jerusalem artichokes, beets,
rutabaga, and cassava.
Fruits: Apples, pineapple, berries (blackberries,
strawberries, blueberries, cranberries), oranges,
bananas, grapefruit, figs, mango, kiwi, coconut, lychee,
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18. Paleo Diet Secrets – What You Need To Know
pears, dates, peaches, apricots, nectarines, watermelon,
cherries, plums, papaya, cantaloupe, lemons, limes,
persimmon, pomegranates, grapes, passion fruit,
tangerine, and honeydew melons.
Mushrooms: Crimini, button mushrooms, shiitake,
porcini, portabella, oyster mushrooms, morel, and
chanterelle.
Seeds and Nuts: Sunflower seeds, almonds, pistachios,
pumpkin seeds, walnuts, Brazil nuts, sesame seeds,
pecans, hazelnuts, chestnuts, pine nuts, macadamia
nuts, and cashews.
Herbs: Parsley, oregano, mint, rosemary, basil, thyme,
chives, bay leaves, coriander, lavender, tarragon, sage,
chives, and dill.
Spices and Natural Flavorings: Chilies, garlic, black
pepper, paprika, fennel seeds, hot peppers, ginger,
onions, mustard seeds, cumin, cinnamon, vanilla,
cayenne pepper, star anise, and cloves.
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19. Paleo Diet Secrets – What You Need To Know
The Paleo Diet Doesn't Have to Cost a
Fortune!
Many people who want to begin a new diet worry a
great deal about the cost. Of course you want to eat
healthier and be healthier, but you also do not want to
break the bank. The Paleo diet does not have to cost a
fortune to be followed correctly. Here are some tips to
help you enjoy the benefits of the Paleo diet while
sticking to your budget.
Stock Up: Buy your food items in bulk, especially when
they are on sale. Meat can be purchased in large family
packs, divided, and easily frozen. Vegetables can also
be frozen, and items like olive oil keep for a long period
of time when stored properly.
Choose Meat on the Bone: Not only are these cuts
much cheaper than boneless varieties, they also provide
a great deal more flavor, and tend to have a bit more
fat.
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20. Paleo Diet Secrets – What You Need To Know
Buy Organ Meats: Organ meats such as liver, heart,
and kidneys are very inexpensive and provide an
astonishing amount of nutrition. This is one staple that
should be found in every Paleo dieter’s kitchen.
Purchase Canned or Whole Fish: Try to always avoid
buying farmed fish. Instead, purchase canned fish such
as canned wild salmon, sardines, or tuna. These items
go on sale quite often, so stock up when you see a good
deal. Another helpful tip is to buy whole fish from your
local fish market. When you purchase a whole fish it is
generally less expensive because you are not paying
someone else to fillet, debone, and skin it. Doing this
yourself may take a bit of practice, but once you get the
hang of it, you will find it is a very cost effective way to
stock the freezer.
Shop Local Farmer’s Markets: It is always a good idea
to buy fresh, local produce from your area. Not only is
this food healthier for you, it is generally cheaper
because it does not have to be trucked a great distance
to reach its destination.
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21. Paleo Diet Secrets – What You Need To Know
Purchase Frozen Vegetables and Fruits: Frozen
produce is always handy to have on hand, and it is on
sale a great deal. Since frozen vegetables and fruits are
usually rapid frozen right after they are picked, you
know the food will be nutritious because it is ripe.
Grow Your Own Produce: Keeping a small garden is
easy to do, costs very little, and can yield a bumper crop
of nutrition. You will also gain the benefit of getting
outside, communing with nature, knowing exactly
where your food comes from and how it was handled,
and getting some exercise.
Make Dressings Yourself: This is quite easy to do, and
you can save a ton of money by not buying bottled
dressings. You will also be able to control exactly what
goes into them for optimal health. All you need is some
good oil, such as olive oil, lemon juice or vinegar, and
your favorite herbs and spices.
Fishing and Hunting: Two activities that have been
done for centuries are still some of the best ways to
stock a freezer. When you catch or kill your own food
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you know for sure where it came from, how it was
processed, and that it was organic. You will also benefit
from spending time outside and getting a good deal of
exercise to bring home dinner.
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23. Paleo Diet Secrets – What You Need To Know
Conclusion
This concludes our Paleo diet report. By now you
should have a clear image of exactly how this plan
works, how it is derived, and how you can become a
healthier person by following it. While every diet takes
some time to get used to, with time you will find this
diet is not difficult to adapt to or stick with. The
transformation you will experience will be like no other,
and you will wonder why you did not try this plan long
ago.
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24. Paleo Diet Secrets – What You Need To Know
Resources
Paleo Cookbooks
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