Paleo Diet 101

Paleo Diet 101

If you’re new to the blog, we encourage you to check out our first post introducing the blog (Katie's Plates Begins Blogging) and last week’s post with some New Year’s resolutions fun (New Year, New Skills). 

This week, as promised, we are diving into the Paleo Diet- demystifying what it is and what it isn’t. At Katie’s Plates, most, if not all, of our meals follow the Paleo Diet format. Before we explain why we subscribe to this way of eating, let’s lay the foundation. Its a little history, a little science, and a little common sense.

What is the Paleo Diet?

The Paleo Diet first gained popularity in 2011 before becoming a trend in 2013, however its conception was much earlier. It was in 2002 that Loren Cordain, PhD wrote the groundbreaking book “The Paleo Diet” in response to earlier inquiries into the Paleolithic Era diet. In a narrative style, he drew together nutrition research and the natural environment. 

Today, most everyone has at least heard of it, if not knowing what it is exactly. The Paleo Diet (named from the Paleolithic Era) is based on the premise that the human race originally survived on animal proteins, fat, and vegetable-based carbohydrates. Following the agricultural revolution, grains and legumes were introduced and humans transitioned from hunter-gatherers to farmers. The Paleo Diet believes that our bodies haven’t evolved to thrive off the grain-based diet that was introduced, and instead would still do well to maintain the hunter-gatherer diet of our ancestors. Further, it was noted that these Paleolithic, or Stone Age, people did not consume dairy products as domesticating cattle did not exist yet. 

With this in mind, the modern day Paleo Diet was born (oxymoron intended). The Paleo Diet is similar to a low carb or high protein diet in that there is a focus on lean proteins to provide satiety. The Paleo Diet also recommends avoiding processed foods and reducing sugar intake, consistent with most mainstream diet advice. Here’s a quick chart of the do’s and don’ts for following the Paleo Diet:

Note that legumes in the “no” column include beans as well as peanuts and soy beans. This is surprising to many because these foods aren’t traditionally considered “bad for you”. The reasoning behind this decision is due to something called phytic acid. Phytic acid will bind to nutrients in food and make them unable to be absorbed by the body. Many foods contain phytic acid, and in small amounts it is beneficial to the body, but legumes carry a higher amount of phytic acid and are often eaten in larger amounts. Additionally, foods like grains, legumes, and dairy contain lectins. Lectins are resistant to digestion (a trait created as a defense mechanism in plants) and can produce less than desirable symptoms (bloating, flatulence, GI distress). With these considerations in mind, the Paleo Diet suggests the removal of grains, legumes, and dairy from ones diet.

For the sake of brevity, other guidelines for the diet include:

  • Eat generous amounts of saturated fats, such as coconut oil, avocado oil, butter, ghee, lard
  • Consume plenty of animal proteins, including red meat, eggs, poultry, pork, organ meats, wild caught fish and shellfish
  • Eat generous amounts of vegetables
  • Eat low to moderate amounts of fruits and nuts, emphasizing berries due to their low sugar content and high amounts of anti-oxidants. Nuts high in omega-3’s and low in omega-6’s are recommended.
  • Remove all vegetable, hydrogenated, and partially-hydrogenated oils from your diet (corn, canola, soybean, safflower, sunflower and peanut oils, as well as margarine).
  • Eliminate added sugar (junk food, soft drinks, juices, etc.)

Overall, the Paleo Diet concept encourages eating only foods that would be available to Paleolithic humans (though even this has created some controversy over what exactly these foods would be). 

Most health claims for the Paleo Diet come from anecdotal reports. Of the research that is out there, the Paleo diet pattern has shown improvements in cardiovascular and metabolic health, as well as fat mass loss, when compared to the Standard American Diet (aka the SAD diet). Today, there is a wider acceptance of the diet within the health and wellness community, with many well respected health professionals standing behind it. There are now hundreds of blogs, recipes, and meal plan resources for following the Paleo Diet.  And, of course, you have a meal delivery business like Katie’s Plates that can provide you with delicious Paleo approved meals! Eating Paleo is easier than ever! 

The Counter Argument 

In all fairness, I feel it is important to note some criticisms of this particular diet. It’s easy to stand behind a belief and ignore the counter arguments to it, but without considering the other side we lose the ability to engage in productive conversation and get closer to the truth. This type of exploration allows us to grow and develop our own personal beliefs, rather than simply believing what is fed to us (pun intended).

  • The pillar of the Paleo Diet defense is that humans have not evolved to consume much of the modernized foods we have in great abundance today. This includes processed foods, grains, and dairy. So while lactose intolerance is still a problem for many people, there are plenty of people who can tolerate dairy just fine. 
  • Additionally, it is known that humans from around the world eat a wide variety of diet patterns, thus suggesting that there is not one ideal diet for all peoples- compare the cuisines of Nordic countries vs South American food traditions vs authentic Chinese food, for example.
  • Another criticism is that the good health of the Paleo Era humans may be attributed to the fact that they did not live long enough to contract many of the degenerative diseases we have today. 
  • While we can craft what we feel is an accurate depiction of the Paleo Diet from what research we have, it may be very well impossible to replicate this diet due to insufficient data. 
  • Though the Paleo Diet claims humans have not evolved to tolerate post-agricultural revolution foods, consider that foods themselves may have evolved. Negative traits have been bred out (ex: high levels of cyanide in wild almonds) and some varieties of vegetables as we know today did not exist in the Paleo era. 
  • Many Paleo enthusiasts follow the rule of consuming no more than 300 grams of carbohydrates per day. Regardless of whether or not this holds merit for achieving good health, it is unwise to suggest that all people should be held to eating the exact same macronutrient level- this does not account for daily activity levels, differences in metabolism, or stages of life.


While I’ve just laid out a number of criticisms for this diet, there is much to appreciate about this eating pattern, and here’s why:

The Paleo Diet supports eating minimally processed whole foods and reducing sugar intake. Its simple- we are talking about eating real food here, people! Common sense will tell us that increasing our intake of nutrient packed foods and decreasing our intake of “empty” foods (foods that provide minimal to no nutritional benefit) will support healthy bodies. Call it Paleo, call it healthy, call it whatever you want. Eating real food is where it’s at. The purpose of adopting a “diet” helps give us a guide, of which the Paleo Diet does nicely. There are some pitfalls when you align yourself to following a “diet”, however, rather than creating a lifestyle. I will explore this topic further in a future post. Adopting the Paleo Diet will encourage you to trade out microwave meals and boxed snacks, and instead choose real food protein sources, healthy fats, and nutrient dense vegetables- now that’s something I can get behind. 


While I’ve tried to be as comprehensive as possible, the more I wrote the more I realized there was to say! Things like soaking and sprouting to increase digestibility of grains and legumes, the phytoestrogen debate in regards to soy, impact of carbohydrates from fruit vs vegetables vs sugar, and more! Alas, these are posts for another day. Please let me know if there is anything in particular you would like to learn more about and I will write a future post about it!

Katie’s Plates Take: We love providing you with REAL food- nutrient dense food that nourishes the body and supports healthy lifestyles. Mostly, this aligns with the Paleo Diet, and so we feel that is the best way to serve YOU. But we also include rice, corn, dairy, and beans from time to time, because we believe life is about balance. We will always make sure to label our meals as paleo-friendly if they are so that you have full knowledge of what you are eating.

Remember- Eat with intention! 

XO Sherry




  • Manuel Franco

    I just want to say Thank You to everyone who supported me through the years. My name is Manuel Franco, New Berlin, Wisconsin. My story of how I won the Powerball lottery of $768.4M is a bit of a tale. I have been playing Powerball tickets for 6 years now since I turned 18. I bought my first ticket on my 18 birthday. I was feeling very lucky that day because I had contacted Dr. Odunga Michael to help me with the winning Powerball numbers. I really had that great great feeling that I looked at the camera wanting to wink at it. I only did a tiny part of it and trusted him. He gave me the numbers after I played a couple other tickets along with it for $10. I checked my ticket after the winnings came online and saw the numbers were correct including the Power play. I screamed for about 10 minutes because it felt like a dream. I had won $768.4M. You can check my winning testimony with the lottery officials just with my name search. Thank you Dr Odunga. Well, his email is and you can also call or Whats-app him at +2348167159012 so you guys can contact him


    Get your ex back spell Lottery Spell Love/Reunion Spell Pregnancy Spell Protection Spell Freedom From Prison Spell Marriage spell Killing/Revenge spell Healing/Cure spell

    Contact him for any of these today at:
    EMAIL: OR Call and WHATS-APP HIM +2348167159012.

  • Jennifer Sanchez

    Many people have written articles about how they were helped but I am very grateful to this great man who brought my ex-husband back to me. This testimony is a true story and my name is Jennifer Sanchez. When I came in contact with this man was also through a testimony written about him helping with a cure for Herpes Virus and I have also encountered many testimonies about how he has been helping others with their life. To get back with an ex is one of the most innermost feelings many people would love to experience especially as those memories with our ex always cloud our mind when someone else does some of those things our ex used to do. I was a single parent of two boys for almost 6 years and though my ex-husband was not staying with me and the kids I still wish someday he will return to me. This doctor I encountered is known as Dr. Odunga helped me with my wishes and I am happy to write on this website that my ex-husband is back with me. I am very happy to share the testimony with everyone so that they too can meet this great doctor and solve their problems. I don’t know what others might feel about getting their ex back in their life but I always know there is a blessing in disguise with just a single re-connection with an ex. If you want to successfully get back with your ex or facing an infertility problem, contact this great man at Or WhatsApp/Call +2348167159012 and share an awesome testimony too just as I did

  • شركات نقل عفش واثاث بجدة شركات نقل العفش
    اهم شركات كشف تسربات المياه بالدمام كذلك معرض اهم شركة مكافحة حشرات بالدمام والخبر والجبيل والخبر والاحساء والقطيف كذكل شركة تنظيف خزانات بجدة وتنظيف بجدة ومكافحة الحشرات بالخبر وكشف تسربات المياه بالجبيل والقطيف والخبر والدمام شركة تنظيف بينبع شركة نقل عفش
    اهم شركات مكافحة حشرات بالخبر كذلك معرض اهم شركة مكافحة حشرات بالدمام والخبر والجبيل والخبر والاحساء والقطيف كذلك شركة رش حشرات بالدمام ومكافحة الحشرات بالخبر شركة مكافحة حشرات بالدمام
    شركة تنظيف خزانات بجدة الجوهرة من افضل شركات تنظيف الخزانات بجدة حيث ان تنظيف خزانات بجدة يحتاج الى مهارة فى كيفية غسيل وتنظيف الخزانات الكبيرة والصغيرة بجدة على ايدى متخصصين فى تنظيف الخزانات بجدة شركة تنظيف خزانات بجدة شركة كشف تسربات المياه بالدمام شركة الفا لنقل عفش واثاث شركة نقل عفش بجدة شركة نقل عفش بالمدينة المنورة شركة نقل اثاث بالرياض شركة نقل عفش بالدمام شركة نقل عفش بالطائف شركة نقل عفش بمكة شركة نقل عفش بينبع شركة نقل عفش بالخرج شركة نقل عفش ببريدة شركة نقل عفش بخميس مشيط شركة نقل عفش بالقصيم شركة نقل عفش بتبوك شركة نقل عفش بابها شركة نقل عفش بنجران شركة نقل عفش بحائل شركة نقل عفش بالظهران شركة نقل عفش بالكويت اسعار شركات نقل عفش بخميس مشيط ارقام شركات نقل عفش بخميس مشيط شركة نقل عفش بخميس مشيط جديدة شركة نقل عفش من خميس مشيط الي الرياض شركة نقل عفش من خميس مشيط الي مكة شركة نقل عفش من خميس مشيط الي جدة شركة نقل عفش من خميس مشيط الي المدينة المنورة افضل 10 شركات نقل عفش بخميس مشيط

  • شركة نقل عفش بالرياض نقل عفش شمال الرياض شركات نقل عفش بخميس مشيط شركة نقل العفش بخميس مشيط شركات نقل اثاث بخميس مشيط افضل شركات نقل اثاث بخميس مشيط شركات نقل اثاث بخميس مشيط نقل عفش جدة نقل عفش من جدة الي الاردن اسعار شركات تنظيف خزانات بجدة نقل عفش من جدة الي مصر نقل عفش من جدة الي لبنان شركات نقل اثاث بجدة افضل شركات نقل اثاث جدة شركات نقل العفش بينبع شركة نقل عفش في الطائف شركات نقل العفش طرق نقل العفش خطوات نقل العفش والاثاث افضل 10 شركات نقل عفش اختيار شركات نقل العفش والاثاث شركة تنظيف منازل بالطائف شركة تنظيف شقق بالطائف شركة تنظيف فلل بالطائف شركة نقل عفش نقل العفش والتخزين شركة نقل عفش بالدمام شركة نقل عفش بالمدينة المنورة شركة نقل عفش بجدة شركات نقل العفش بمكة شركة نقل عفش بمكة شركة نقل عفش بالطائف شركة نقل عفش بالرياض شركة نقل عفش بينبع نقل العفش والتخزين شركة نقل عفش بالمدينة المنورة شركة نقل عفش بالمدينة المنورة نقل عفش بجدة ارخص شركة نقل عفش بالمدينة المنورة شركة نقل عفش بالقصيم شركة نقل عفش بخميس مشيط شركة نقل عفش بابها شركة نقل عفش بتبوك

  • شركات نقل عفش بمكة

Leave a comment



Sold Out

← Cancel

Would you like to leave a tip to your drivers?

They appreciate it so much!