Paleo Vs Atkins : How Do They Compare?

Paleo Vs Atkins Diet: How Do They Compare?

Paleo and Atkins diets are both low-carb but their significant differences can help you identify the most appropriate for you. Check out the underlying philosophies of Paleo diet vs. Atkins diet; benefits and drawbacks; and the do’s and don’ts of each.

paleo vs atkins

paleo vs atkins

Paleo vs Atkins

You may consider Atkins or Paleo diet if you want to shed those extra pounds or adopt a healthier lifestyle. Both meal plans are very similar as they advocate for taking healthy fats, whole foods, proteins, fruits, and vegetables. They have numerous benefits but the ultimate choice is entirely up to you. These famous nutritional plans are best known for weight loss but at different rates. Let’s dive into Paleo diet vs. Atkins diet for more insights.


Theoretically, Paleo vs Atkins diet represents different food perspectives. Atkins is more geared towards low carbohydrate levels, regardless of their sources (junk or pure). Paleo emphasizes healthy foods, whether they are high or low in carbs. The biggest drawback of Atkins diet is that you have to track the intake of carbohydrates. This effort is not sustainable to some people who give up as soon as they realize they must tally up calories for their entire life. But Paleo allows you to enjoy foods without worrying about the numbers.


Atkins Diet

One of the remarkable differences between Paleo and Atkins is the fat-burning rate. Atkins diet puts your body into ketosis, a state in which you burn fat at a very high rate. According to the plan, you gradually work back to a certain carb intake level whereby you can maintain your weight while still losing fat. A state of ketosis brings rapid and painless weight loss. A lot of people use Atkins to shed weight. Initially, you are supposed to hold off taking high-carb meals and take more protein, veggies, delicious fats, and healthy oils.


Notably, Paleo vs Atkins diet is about macronutrient ratios versus food quality. Here are the recommended and prohibited foods for Atkin dieters to help you understand their differences.


What to eat

  • Meats: poultry, beef, lamb, pork, and game meat
  • Milk and milk products: yogurt, cheese, cottage cheese, and Greek yogurt
  • Fishes and seafood
  • Vegetables
  • Nuts and seeds
  • Healthy fats: grapeseed oil, butter, high-oleic safflower oil, canola oil, mayonnaise, coconut oil, sesame oil, flaxseed oil, olive oil.
  • Approved Atkins frozen meals, shakes, and low-carb bars
  • Whole grains
  • Starchy veggies for the last phases
  • Berries and fresh fruits for the last phases


What not to eat

  • Breaded fried meals
  • Sugars
  • Processed foods e.g. crackers, cookies, and French fries
  • Hydrogenated oils



The Atkins diet consists of a number of phases. In the first phase (induction stage), the daily carb allowance is 20g per day. Depending on the length of this phase, you can get into ketosis. As you move on to the maintenance phase, the recommended daily allowance increases to 100g. But you must maintain a consistent ketosis state; otherwise, you could feel unwell if you keep on restricting carb intake. You should gradually add more fiber as well as nutrient-dense carbs but to a particular point. You can eat as much protein and fat as you can to give your body sufficient nutrients that meet your energy needs. You can eat low-carb processed junk foods as long as they don’t affect your weight.



  • More convenient
  • Cheaper than Paleo
  • You don’t need to eliminate dairy, cereal grains, and legumes
  • You cannot go hungry since you are taking more proteins
  • Quick weight loss
  • Easier to sustain in the long run
  • Balance blood sugar and cholesterol levels



  • Excess protein can lead to liver problems and inhibit ketosis
  • Ketosis causes bad breath
  • Keeping up with caloric intake can prove hectic
  • Constipation might set in while struggling to get enough fiber
  • You will feel lethargic and cranky in the first phase of low-carb intake
  • You could gain weight in the later phases where you are allowed to take junk foods


Paleo Diet

Is paleo better than Atkins? For those who don’t like carb-counting, this diet is easier to keep up with. the name of the diet is derived from the Paleolithic human development era when cavemen started sharpening their hunting tools and using fire. The diet focuses on the foods that were available to the cavemen e.g. meat, fresh fruits and veggies, fish, and eggs. It is believed that these are the foods which people are best suited for as opposed to agricultural and processed junks that came later into the world.

What to eat

  • Grass produced and free-range meats: game meat, beef, pork, poultry, and lamb
  • Fishes and seafood
  • Vegetables
  • Fruits
  • Healthy oils: avocado, olive, flaxseed, walnut, and coconut


What to avoid

  • Cereal grains
  • Legumes
  • Dairy products
  • Processed foods
  • Refined sugars
  • Salt
  • Refined oils: sesame, corn, cottonseed, soy, safflower, and sunflower
  • Potatoes



  • No counting of calories
  • Lowers blood sugar and visceral fats
  • Ideal for people with a sweet tooth since natural sweets are allowed e.g. maple syrup and honey
  • Eliminated digestive discomforts
  • Paleo has higher fiber content



  • Free range and grass fed meats are more expensive
  • You cannot discover your carbohydrate tolerance or potential food sensitivities
  • The diet is more restrictive and difficult to follow
  • Eating out is more challenging
  • You need to find other sources of calcium because milk is not allowed
  • Weight loss takes longer


When analyzing Paleo vs Atkins diet, the latter seems easier and more convenient since there are a few foods to eliminate. The Atkins is perfect for beginner dieters especially those who want to lose weight. It is an entry to low-carb nutrition while promoting veggies, fruits, and healthy fats. It is also less expensive as compared to Paleo. You also get to understand better your carb tolerance so that eventually, you may integrate particular carbohydrates into your life. On the other side, if you want to obtain optimum health, Paleo should be your go-to option. While it is a low-carb diet, it doesn’t always have to be and that is what differentiates it from Atkins which needs to get your body into a state of ketosis.


Looking to lose weight for your wedding in liverpool? Check out wedding cars liverpool

Paleo Vs Keto: Which Is The Better Option?

Paleo Vs Keto: Which Is The Better Option?

In this 21st century, no diets are as popular as Paleo and Keto. Do you want to know their greatest differences? Find out which diet you should go for when trying to rejuvenate your overall health or lose weight.

Paleo vs Keto diet

As far as efficient fat-burning and adapting to a healthier lifestyle are concerned, there are two nutritional paths that are of paramount interest to dietary enthusiasts. These are the Ketogenic and Paleo diets. The two entail almost the same types of meals with overlapping benefits but they serve distinctive purposes. Let us first take an in-depth look at each one of them so you can determine which is best for your health.

Paleo Diet

Paleo diet is geared towards the elimination of legumes and grains since these two food groups have a phytic acid content. This nutritional lifestyle is based on eating quality meals that support the digestive system. Paleo diet excludes most of the dairy products since they are high in lactose (not easy to digest for people with lactose intolerance). This means that Paleo foods are therapeutic for digestive health as they eliminate hard to digest foods. It also helps in maintaining a healthy blood sugar level, boosts immunity, and aids in weight loss.

The reason Paleo eliminates legumes, grains, and dairy is that these foods are deemed to be evolutionarily novel i.e. they are the sources of most people’s health issues. Actually, most allergens originate from grains (e.g. gluten) and dairy products. However, they are people who have genetically adapted to this diet and are doing just fine.

So, an ideal Paleo diet consists of:

  • Seafood
  • Lean Meat
  • Nuts
  • Seeds
  • Roots
  • Healthy Fats
  • Veggies
  • Fruits
  • Tubers
  • Shoots

Foods to avoid

  • Dairy
  • Legumes
  • Starch
  • Grains
  • Processed foods
  • Alcohol
  • Sugars

Keto Diet

This is a type of diet that is primarily focused on dramatic weight loss. It also aids in the improvement of health conditions like cognitive disorders and diabetes type II. Initially, the ketogenic diet was used to treat epilepsy in the 1920s. Today, it is best known for rapid fat burning. The cornerstone of Keto diet is carbohydrate restriction. If you follow this nutritional lifestyle, you can only consume 20g to 30g of pure carbohydrates every day. The ideal carbs for this diet are low-glycemic-load foods and nutrient-dense veggies. You should also get sufficient protein and include healthy fats depending on your needs.

However, athletes who choose this dietary plan can consume 70% – 80% of calories since they need more energy for training. The ketogenic diet is an effective weight loss regimen because it acclimatizes the body to burn more fat by hitting the ketosis metabolic state. This is a state in which the body gets into when there is no glucose in the body for energy production. Therefore, the body is left with no option but to generate energy from fatty acids which results in ketones. Ketones replace glucose for energy needs especially by the brain. They are actually more stable sources of energy as compared to glucose.


By reducing the carbohydrate content, maintaining a moderate level of proteins, and increasing fat intake, Keto diet gets your body into a nutritional ketosis state which you can adapt to in the long run. Here is a list of the recommended Keto meals.

  • Non-starchy veggies
  • Eggs
  • Full-fat dairy
  • Seafood
  • Meat
  • Healthy Fats
  • Essential oils
  • Seeds
  • Nuts

Foods to avoid

  • Starchy veggies and fruits like pumpkin and bananas
  • Legumes
  • Grains
  • Sugars
  • Alcohol
  • Processed foods

What are the key differences between Keto and Paleo diets?

If you are still confused about the two types of diets, here is a comprehensive breakdown of their differences.

  1. Keto aims at reaching nutritional ketosis

Yes, Ketogenic foods raise the ketone levels when your body has less glucose for energy. Did you know that when your body has plenty of glucose, the excess is stored as fat? But if you deplete carbohydrates, your body starts to metabolize the stored fat to generate ketones as fuel. The nutritional ketosis has a number of benefits namely…

  • Rapid weight loss
  • Stability in blood sugar level
  • Minimizing epilepsy symptoms
  • Stabilizing cholesterol level
  • Reducing blood pressure
  • Promoting brain focus
  • Potential cure for cancer
  • Assists in the treatment of neurodegenerative ailments like Alzheimer’s disease
  1. Paleo focuses on cavemen diet

The aim of this diet is to give the body as many nutrients as possible but from toxin-free foods. The nutrition is based on the ancestral habits, no wonder it is known as the cavemen’s diet. It emphasizes on the elimination of toxin-stricken processed foods and sugars, hydrogenated oils, legumes, and grains. In other words, the caveman’s diet is a high-quality diet. Here are reasons you should choose this diet.

  • It minimizes the risk of cardiovascular diseases by eliminating hydrogenated oils
  • It is hypoallergenic and anti-inflammatory: there is no gluten
  • It is good for your gut: most legumes present digestive problems like excess gas
  • Promotes hormonal balance by eliminating foods like soy
  • You get more nutrients per caloric intake from nutrient-dense foods
  1. Keto supports diary but Paleo doesn’t

You can take full-fat products if you follow the Ketogenic diet. But this is a gray area when it comes to Paleo diet. If you don’t like dairy products, then you’d rather go Paleo vs keto. Ketogenic dieters choose dairy products since they have high-fat content but low in carbohydrates. Skipping dairy meals is advantageous as it avoids common health problems like digestive issues, acne, sinus, and inflammations.

Final verdict

Did you know that you don’t have to choose between Paleo vs Keto diet? You can do both simultaneously but there are some things you should do. You can still burn fat efficiently while following Paleo. All you need to do is eliminate dairy products except ghee and grass-fed butter. You also have to track your caloric intake to remain in a favorable range that gets your body into ketosis. If you have to take animal products, choose grass-fed meats and avoid natural sugars like green leaf stevia.

On the other side, there are scenarios where only one diet is best suited. Check out which one fits your lifestyle.

Paleo vs Keto verdict

Choose Paleo diet if you want:

  • Switch to a healthier lifestyle with simple nutritional guidelines
  • A more flexible diet to incorporate into your busy schedules
  • To clear most of your health concerns like autoimmune issues and digestive problems

Choose Keto diet if you want:

  • Quick weight loss
  • To deal with a sweet tooth and endless cravings
  • To balance blood sugar an energy levels
  • To increase mental clarity

Keep in mind that you can always combine the two. You can also switch to your favorite, occasionally.

So what did you think of our analysis of Paleo vs keto? which one would you choose? Looking for a diet to lose weight before your wedding? We say, go for Keto!

Really?! A Paleo Diet Can Help Manage Gout?!

Hope you are enjoying the steady stream of Paleo Indian Recipes? My friend, Bert over at has been kind enough to share his ideas on how a Paleo diet can actually help manage Gout if you are smart about it. There is a lot of press out there saying Paleo is bad for gout but a few tips and tricks shared by Bert here can actually help you manage Gout.

Don’t take it from me, take it from the man himself, without further ado, please enjoy…

New To Paleo?

If you are a gout veteran but new to Paleo, you might be surprised, (or relieved!) to know it’s ok to eat meat again!

Very quickly, “paleo” refers to “Paleolithic” and The Paleo Diet is often also called, The Caveman Diet.  And what have we always been told about what cavemen ate?  That cavemen ate meat. (gasp!) As gout folks, we’ve all been admonished (brainwashed) into believing that meat – especially red meat like beef – is sure to bring on gout.  You will be happy to know, nothing could be further from the truth. 

It is true however, that if you’re inner biochemical terrain is weak due to poor diet and lifestyle choices, red meat and almost any type of serious protein may help trigger a gout attack. 

But this is important to know:  Cavemen did not ONLY eat meat.  In fact, I would venture to guess, (and studies are now starting to talk more about this) that in fact, during the Paleolithic Era, there were plenty of plant materials being consumed as nourishing fuel as well. 

What you didn’t find Paleo Man doing was growing grains and baking bread, or trying to milk cows or goats or oxen or, or….wooly mammoths. 

Plants and animals…that’s what they ate, just like your grandmother and grandfather used to eat. 

Why the Paleo Way of Eating Is So Powerful

A more paleo style way of eating is powerful for several reasons. The first and most obvious explanation is: Eating plants and animals is what our bodies are biologically adapted to best make use of. 

For millions of years, food was food.  We were gatherers, and hunters.  If you take a commonsense approach to it, and picture yourself out there running around the landscape in prehistoric times, if you couldn’t club a rabbit or a deer, bring it down and start gnawing on it, what did you eat?  Plants!  Green leaves, roots and tubers, nuts and berries, bark and stems, blossoms and seeds – in some environments, they were plentiful!  And tasty!  And nutrient dense, full of phytochemicals that the human body needed and made full use of.

But by instinct, you did chase down that rabbit or boar or large hooved animal, and you did start gnawing it; all of it – precious internal organs, muscles, brains…..everything. 

  • Now Let’s Bring This Back to Gout. 

It was probably WAY easier to catch some tasty plants than it was some wily beast.  So doesn’t it stand to reason that our paleo ancestors ate a lot more plant material than animal material?  We should too.

But do we forego or avoid the power-packed, nutrient dense protein sources of high quality, well-raised animal products?  Absolutely not!  But because of our susceptibility to gout, we need to be cautious and careful until we improve the function of our tissues, organs, and body systems.

How to Be a Modern Day Gout Free Caveman! 

In regards to gout, what many people are mistaken about in consuming meat and animal products, and The Paleo Diet in general, is that the dietary purines that metabolize into uric acid, are only one portion of those purines and metabolic processes – and the smaller portion at that. 

There are “exogenous” purines – the purines that come from the foods we eat, and “endogenous” purines – the purines that come from the natural turnover of our body’s own cells.  Purines are part of the cell structure of every cell of every plant, animal, and…human being.  Two-thirds of the purines that we process into uric acid come from endogenous sources.

Dr. Loren Cordain, thought of as the Father of the Paleo Movement, explains very well the real problem of what could easily be called our modern day gout epidemic.

To paraphrase Dr. Cordain:

The root cause of gout can be considered part of metabolic syndrome (high blood sugar, high cholesterol, high blood pressure, large waistline) and insulin resistance (type 2 diabetes). Uric acid levels depend on how much uric acid is entering the bloodstream and how much is leaving the bloodstream.  How much uric acid enters the bloodstream depends on how much is being produced by the liver, and how much leaves the bloodstream depends on the kidneys.

Metabolic syndrome and insulin resistance reduce the kidneys ability to eliminate uric acid. A high glycemic diet (such as a grain-based diet, especially low quality, highly refined carbohydrates as in the Standard American Diet – SAD) cause the liver to produce excess uric acid.  Fructose, and particularly high fructose corn syrup (HFCS), enormously exacerbate this condition. 

The Solution:  The Paleo Diet

  • Generous amounts of fresh, properly prepared vegetables of all types and colors
  • Some fresh fruits –  especially the “dark-meated” ones like strawberries and blueberries, opposed to the “white-meated” ones like pears, bananas, and apples
  • Careful amounts of clean meats and animal products from high quality sources; grass-fed beef, free-range chicken, wild-caught salmon

The paleo way of approaching your nutrition intake is THE way to successfully overcome gout – the polar opposite of the low quality, high glycemic, Standard American Diet.  Avoid the gimmicks and experiments in battling gout – properly prepared, nutrient dense, real whole food, from high quality sources, IS The Ultimate Gout Diet.

About The Author:

Bert Middleton is a former, long-time gout struggler (not sufferer, no victims here!) and a certified Nutritional Therapy Consultant.  Bert maintains a private nutritional therapy practice and has been helping people through the confusing and painful condition of gout for over 7 years. Online, he is known as The Gout Killer, and together with his wife Sharon, they maintain the health & wellness website and practice,  Bert lives in Denver, CO, and when not fervently killing gout, he spends as much time on his skis and mountain bike as possible. 

5 Ways That Sugar Is Destroying You (And What You Can Do About It)

Hey everyone and welcome. Its been a while since we have published a blog post with all the work bringing you some awesome Paleo Indian Recipes.  Our friends, Sam and Gray from the Caveman Diet Blog  wanted to share this interesting piece on the 5 ways that sugar is destroying you.

Sam Milner & Gray Hayes are passionate paleo practitioners, bloggers & busy parents. Initially, they started the Caveman Diet Blog to share their weight loss journey. Now they focus on the tips, recipes and topics that arise while living Paleo in the modern world. You can visit Sam & Gray at and check out their new cookbook, Paleo Breakfast Cookbook on Amazon.

So without further ado, please enjoy 5 Ways That Sugar Is Destroying You (And What You Can Do About It)

When people think about sugar addiction, they erroneously equate the term “sugar” with candy, or other treats.

Sugar is, however, much more pervasive than that. It is hidden in most food preservatives and even in artificial sweeteners. It is the base ingredient in a lot of sauces, drinks, and seasonings that we use everyday. It is also often found, in high amounts, in foods that may be considered “healthy.” All this being said, is how likely is it for any of us to become dependent on sugar, whether we actively want to, or not?

Issues with sugar addiction

Now, let’s not get into whether you are addicted to sugar or not. The answer to that is easily found the day you decide to “go without.”  Gradually remove sugar and preservatives from your diet. Notice your body’s reaction.  Are the withdrawals too strong? Do you feel as if “something” is missing? Can you live without it? If you answered “yes” to any of these questions, consider yourself partially dependent on sugar.  If this is the case, you may want to read about some of the issues related to excess sugar consumption.

  1. Hypertension– Salt is not the only ally of high blood pressure. Sugar has the same potential ability to damage your health as salt does. The actual increase in blood pressure comes from the highs in insulin caused by excess sugar. Remember that sugar has a tendency to “please” our brains, so our taste buds want more of it each time we consume a small amount. These highs in insulin, particularly in individuals with high sensitivity to them, can be extremely dangerous.
  1. Allergies– As with every food, allergies occur when some nutritional component does not agree either with our body and, hence, is not processed properly. When we feed our bodies too much of anything, the body no longer recognizes what to do with the nutrient. Rather than break the nutrient down into essential components, the excess stuff basically “floats” around until it is finally metabolized. Bloating, water retention, and excess body weight may be classified as types of allergic reactions.
  1. Obesity– Piggy-backing (no pun intended) on the previous item, obesity is one of the leading problems affecting our younger generations, precisely due to the high amount of preservatives, sugar, and excess starches that they eat every day.
  1. Dehydration– This is a tricky thing most people do not think about. When our bodies are dehydrated, the cramps and pains that are sent to our brain are often confused with hunger pangs. So, we eat. If we normally eat badly, that will be the food of choice: junk. If we are sugar addicts, that is what we will eat too. Hence, we would be feeding our bodies sugar (or anything else) when, what it really needs, is just water to replenish itself. Dehydration leads to water retention, which leads to excess weight and constipation.
  1. Headaches and lack of energy– The famous “crashes” that people experience in the mid afternoon are caused by those shifts in insulin that come as a result of excessive consumption of sugar. Between the dehydration caused by favoring treats over water, and the insulin spikes, we are more prone to develop headaches, energy slumps, stress, depression, and even mood swings. The value of good eating is immeasurable.

What is one to do?  Even if you find yourself to be dependent on sugar, there is hope. Find out how you can kick the addiction and get that sugar monkey off your back.

  1. For every 5 sugar cravings you get, eat protein– Notice that we are not suggesting that you leave sugar altogether. Just control it.  Say, you tend to eat up to 5 sugary treats a day. Eat a protein product or make a sweet drink made with natural ingredients.  Always keep around:  uncured beef jerky, almonds, bacon bits, pork rinds, boiled eggs, and fizzy water with natural flavoring.
  1. Play dance floor music and dance the craving away– This is a way to get your brain off the sugar funk and into funky music instead. Notice that, when we dance, our bodies enter a natural state of mild euphoria. This feeling is what most people wish to get from foods, alcohol, or drugs, depending on the individual. Dancing leaves us with no other choice but to dance. Even if you are at work, crank up your smartphone, plug your earpieces, and jam away.
  1. Take a brisk walk– Just like dancing releases feel-good hormones, so does any type of sudden, brisk, physical activity.  When the craving hits, take a hike. It does not have to be a mile long. Just walk the craving off: around the office, in place, or go outside and enjoy the sunshine….or rain?
  1. Drink a water cocktail– These are super important. Hydrate as much as you can! A good drink of ice-cold fizzy water with lemon will do the trick. Remember that 80% of our bodies are made of water. Remember also that our body’s reaction to thirst is similar to that of hunger. Do not get confused and drink water as much as you can.
  1. GO SUGAR-FREE!  The best part about the sugar-free lifestyle is that it is not a diet. It is basically a system of eating natural, preservative-free foods that teaches your body to eat the way we are genetically meant to eat. Take this chance to go sugar-free and indulge in thousands of delicious food choices that will NOT go to your belly or thighs.



Our crazy-busy schedules, our tendency to stay in our comfort zones, or an overall fear of trying new things lead us to become stuck in unhealthy lifestyles.  These unhealthy lifestyles involve eating or drinking mindlessly and not exercising. Out of all the bad habits, however, the excess consumption of sugar can be blamed for a myriad of negative health issues that could be easily avoided.  Creative eating, active participation in your food choices, and more body activity are the key elements to get where you want your body to be. There are so many things to do that do not involve eating mindlessly.  Re-train your brain to think, and eat, the way that we are naturally meant to do it.



Blog URL & Social Media Links:

Is The Paleo Diet Good For Type 2 Diabetes?

Type 2 Diabetes is one of the many “diseases of affluence” so I wanted to dig deeper and find out if we went back to our roots and answer the question “Is the paleo diet good for type 2 diabetes?”

Is The Paleo Diet Good For Type 2 Diabetes?


Did you know that the rate of prevalence of type 2 diabetes has more than doubled since records were started in 1980? The disease officially affects over 400 million adults in the world.


Type 2 Diabetes is one of the biggest causes of death, disability and has a huge economic cost either directly or indirectly. Just to give you an idea, in 2016 alone, over half a million people died due to type 2 diabetes. In Europe, over 40 million euros were spent due to type 2 diabetes.


This has been a challenge for many governments to tackle. A huge amount of research and money has gone into finding out more about type 2 diabetes and how this can be prevented.


A substantial amount of the results point towards regulation of macronutrient consumption by dietary intervention. The diets that have higher protein intake and lower carbohydrates have proved to be better at managing type 2 diabetes.

Using this paper by Jonsson et al as an example…

In this study, Jonsson et al enrolled 15 participants with type 2 diabetes, all over 18 years old. They also ensured to recruit participants that had a waist circumference of over 80 cm for women and 94 cm for men.


The procedure adopted was to teach the chosen participants on how to fill in the sheet below link fig 1. Participants were asked to consume two diets, healthy diet A which contained cereals and grains and healthy diet B containing no cereals and grains (Paleo diet).


Why did the researchers choose these two diets?

To ensure all bases are covered and effectively single out whether adopting a Paleo or Paleo type diet would be beneficial for those as a sustainable diet to manage type 2 diabetes.


The participants were given detailed meal plans and asked not to deviate from this. In addition to this, they were also asked to send photographs of meals to the investigators. They were asked not to change those physical habits for the duration do this study to get the most accurate results.


The researchers wanted to avoid weight loss as this is expected on a Paleo diet. So they arranged a weekly weigh in of all participants. If a subject had lost over 1 kg, their meal plan was modified to increase calorie intake to make up for this deficit. This was done to ensure that weight loss had no part to play in managing type 2 diabetes.


Now on to the diet

Healthy diet A contained fruit, vegetables, meat, nuts, eggs, olive oil, whole grains, low fat dairy products and legumes.


Healthy diet B was a Paleo type diet that was pretty much like the above but with no grains, dairy or legumes.


The aim of this study was to investigate which diet led to better glucose control and management regardless of glycemic index, fibre content and macronutrients composition. This was the guidelines the researchers used to design two 7 day meal plans for healthy diets A and B


Evaluation process.

The starting point was to do a simple glucose tolerance test. This was done by getting the participants to ingest 75 grams of glucose and blood samples drawn and tested for glucose and glucagon levels immediately, after 15 mins, 30, 60, 90 and 120 minutes. The levels will be a measure of how well the participant can tolerate glucose.
The results of the test concluded that the healthy diet B or Paleo diet was a better way for patients to manage type 2 diabetes.

Ever heard of the term “Insulin Resistance”?

Insulin Resistance is best described as a lack of responsiveness to blood sugar in the face of apparently adequate supply of insulin.


This term was coined by Root in 1929 after studying a lot of cases where certain individuals often with disease such as arthritis who had an inadequately high need for insulin.


The past century has seen the prevalence of insulin resistance in diabetes, infections, obesity, sepsis, arthritis, lupus. Insulin resistance also presents itself in mental states such as schizophrenia.


When looking at several instances of insulin resistance occurring across all the states described above, a pattern emerges.
You can identify insulin resistance as two clinical entities. One that is inflammation with an active immune response and the other that presents itself with increased mental activation.


The History Of Insulin Resistance From Different Perspectives

Table 1 – The History Of Insulin Resistance From Different Perspectives

On the topic of cereals, the next paper I want to highlight investigates…


The Effects Of A Paleo Diet On Pigs Compared With The Effects Of A Standard Cereal Based Diet

Since the incidence of western disease (such as type 2 diabetes, obesity etc) was less prevalent in hunter gatherers on a Paleo diet, Jonsson et al studied the long term effects of the Paleo diet on pigs.


How they did this was to separate 24 piglets straight as they are ready to be weaned into two groups. The cereal group (fed with standard swine feed containing cereals) and the Paleo group (fed a Paleo diet). 17 months down the line, they performed a glucose to tolerance test similar to the one described earlier and specimens of each pig’s pancreas was taken to run an immunochemical test.


The results were interesting…

After the 17 month period, the group of pigs on the Paleo diet weighed 22% less than the group consuming cereals and they also had 43% less subcutaneous fat!


The Paleo group demonstrated a significantly higher insulin sensitivity and lower insulin response than the group consuming cereals. Blood pressure was significantly lower in the pigs on the Paleo diet as well.
This study proves that the Paleo diet confers higher insulin sensitivity, lower insulin response and lower blood pressure when compared to being on a cereal based diet.

In my search to uncover studies that prove diet can be a great way to minimise or be able to manage diseases of affluence such as type 2 diabetes, I came across this great paper by Melnik et al and they have a unique approach and that is use the lessons learned from people who suffer from Laron syndrome.


What is Laron syndrome?

Larons syndrome is a form of dwarfism that is characterised by an insensitivity to human growth hormone. Recently, Aguirre et al did a study on 99 Ecuadorians who had Larons syndrome. These subjects did not developed type 2 diabetes and no cancer when compared with others who had normal insulin and growth factor signalling.


To further prove this theory, a worldwide survey by Steurman et al reported that of the 230 participants with Larons syndrome, none of them developed cancer. This and other related studies and experiments have given us a substantial link between insulin / IGF signalling and how the reduction of this pathway as in the case of people with Larons syndrome is a way to slow down or prevent the prevalence of western diseases which cause exaggerated insulin / IGF signalling.


The following are the studies that support the findings that increased insulin / IGF signalling causes cancer, type 2 diabetes, acne and other western diseases.


Insulin/IGF-1/FoxO signaling and type 2 diabetes – This paper

FoxO1 inhibits b-cell proliferation. Nutritional alterations of b-cell FoxO1 transcriptional activity are predominantly mediated through glucose-stimulated insulin secretion and insulin receptor signaling. Recently, the concept of a “metabolic diapause” has been proposed for the changes induced by FoxO1 to protect b-cells against oxidative stress underpinning the concept of b-cell rest as a treatment goal in T2D. Thus, FoxO1, the convergence point of IIS, orchestrates b-cell proliferation and apoptosis which both are increased in T2D.

Insulin/IGF-1/FoxO signaling and cancer – This paper

GH, IGF-1 and insulin have cancer-promoting actions and raised serum IGF-1 levels have been associated with increased risk of prostate, breast and colorectal cancers. IIS regulates the nuclear distribution of FoxO proteins which are increasingly considered to represent unique cellular targets directed against human cancer in light of their pro-apoptotic effects and their ability to lead to cell cycle arrest. FoxOs are involved in the control of angiogenesis, stem cell proliferation, cel

11 Tips On Using A Paleo Diet Menu To Lose Weight

A quick search on Google for A Paleo Diet Menu To Lose Weight will literally yield millions of results and its natural to just go out, get the ingredients, try the food and lifestyle and the just give up after a couple of days after you get fed and sick.

How do I know this? I am speaking from experience here. I have fallen off the bandwagon numerous times and kept getting back on it by learning from trial and error.

Here are 11 Tips On Using A Paleo Diet Menu To Lose Weight.


Tweet This


The Paleo diet has been scientifically proven to be beneficial in a multitude of ways including elimination of disease, reducing inflammation and also weight loss so this is a great lifestyle for you to dg right into and reap the benefits.  In today’s article I will share with you tips I picked up from the experts.

Two really important sources that I hold close to my heart are Paleo Mag Online which are probably the only print publication serving the Paleo Community. These guys bring it with awesome content and great insights so this is my number one go to place for inspiration and help.

Secondly, Chris Kresser is a huge influence in my life. He is recognised as a global leader in Paleo nutrition, he is a NY Times best selling author and is just an awesome guy. He is one of the few influencers in the space that I really look up to.


The longer I live the less confidence I have in drugs and the greater is my confidence
in the regulation and administration of diet and regimen. ~John Redman Coxe


Take a moment to join our community (if you haven’t already). Its free and you get a free ebook perfect for Paleo Diet Beginners. We also publish a FREE weekly recipe and weekly article of interest. Thank you for your time, I appreciate you!




On Calories

There is a lot of information on the Internet claiming that you don’t need to count calories whilst on the Paleo diet. This is partly true but you do have to pay attention to calories a bit.


The good thing about Paleo and why calories isn’t that important is the fact that you will be consuming whole organic foods (if done correctly) so what this means is that it takes more calories to burn these foods so in essence, you eat eat something that is around 400 calories and whole, your yield will be less than 400 calories after you burn it. Now, if you consumed something that is processed (even if it’s Paleo) you may yield more calories as it takes less energy to burn.


Alfie’s tip: Whole foods are the way forward, try not to eat anything that seems to have come from a factory




On being glass half full rather than half empty

It makes me sad that whenever people talk about Paleo, all they can recite is what you CAN’T eat! Why don’t we focus on what we can eat?!


Living the Paleo lifestyle means that you can enjoy is a huge selection of meats, vegetables, nuts etc and you don’t have to count calories (within reason, see point above)


So rather than making yourself miserable about grumbling about the things you can’t eat, enjoy life and focus on the things you can eat.


Remember, weight loss doesn’t happen overnight, it’s a long game here so you gotta be in it for the long run so focus on the things you can do rather than what you can’t.


Alfie’s tip: Why don’t you challenge yourself to try ONE Paleo approved food a day? Something different




On Willpower

This is a big one for me in all aspects of life. There’s a common misconception that in order to be successful, you need to have loads of willpower.


This is actually the opposite. I have come across and dissected many successful individuals and the common consensus is they eliminate the need for willpower.


How do they do this?


Make less decisions. Take for example Mark Zuckerberg. Notice how he always wears the same style of clothes.


Why does he do this?


He is eliminating the need to make a decision and hence conserve willpower.


Steve kamb from nerd fitness lays out all his workout clothes on his bed at night so when he wakes up, he just gets into his workout clothes and is out the door hiring the gym, he is eliminating willpower this way.


Stanford university did a recent study linking obesity to the size of plates and utensils available in homes in the United States. The conclusion was the bigger the plates, the higher the prevalence of obesity. Makes sense doesn’t it? If you had a bigger plate, you’d want to fill up the space.


Take for example crisps. Say you had a huge bag of Doritos, can you put it down after a few handfuls of crisps?


In the above examples, you can simply eliminate the need for willpower by having smaller plates and if you absolutely had to buy crisps (so not Paleo dude), get a small bag.


Voila! Minimise the need for willpower to succeed.

Alfies tip : Why don’t you do this now? Get rid of all the snacks and crap from your cupboards and replace with good whole foods?



On Exercise

Now this is a bit counterintuitive as a lot of people are going to slate me for saying this but the best sort of exercise is as little “exercise” as possible but a hell of a lot of moving.


Paleo man (and woman) moved around quite a bit and got all the exercise they needed. Aim to replicate this. I am not saying start moving boulders and climbing trees (although you could do that) but stay active throughout the day for a great calorie burn Taft perfectly supplements your Paleo diet menu to lose weight.


Modern day exercise and cardio trigger fight or flight stress hormones which doesn’t aid in calorie burning as your body is now focused on either fight or flight. I hope this makes sense?


Read Mark Sisson’s Primal Blueprint for more information in this.


Exercise is good but there is a point when exercise becomes bad (unless you are a super athlete).


Alfie’s tip : aim for around 10,000 steps a day and don’t do intense crazy cardio but focus more on strength training. Also get a standing desk at work.


On Sleep

Here comes another counterintuitive tip from left field. Trust me, I have been there and done it. Most of you reading this probably have come across the dreaded…


Weight loss plateau!


The party pooper that ruins a great run where you enjoyed dropping 10 – 20 pounds in a short space of time whilst all your friends go green with envy. Then suddenly, it all stops!


You try more exercise, you try eating less but you can’t seem to skate off any more pounds. A trainer friend of mine asked me to sleep more and get rid of phone and computer displays at least an hour before your bedtime.


It worked. I overcame the weight loss plateau and this is one of the pillars of losing weight. So to summarise, you need 8 hours solid sleep, a good fitness routine and a Paleo diet menu to lose weight and you are onto a winner.


Alfie’s tip : Apps like Flux change your screen to blue light at night. This has been scientifically proven to aid restful sleep


On Keeping Your Food Simple

Keep it simple and stupid. The Paleo guidelines make it so easy to follow and as long as you stick to the major food groups, you will be alright.


When I first started, my diet just consisted of broccoli and chicken as I didn’t know any better and slowly after getting my feet wet gradually, I started making the progression to more tastier recipes that were still simple.


For more information check out Fat Burning Chef

Alfie’s Tip: Good organic and wholesome food is not just bland crap. Just try Fat burning chef and some of the awesome recipes which are simple but soooo goood


On Eating Enough

When I first started on my journey to lose weight, I lost a lot of weight and this was unhealthy. At first I didn’t understand why. I was eating more food than I used to but I was getting thinner very fast.


This was due to the fact that when you go on a Paleo diet menu to lose weight, you automatically  consume whole and organic foods which are thermogenic. This means that the body has to expend energy to break these foods down. So the calorie yield I was getting was less than before.


Alfie’s Tip : I made this mistake of not eating enough causing me to drop a massive amount of weight which is also not good. Once you get the hang of it, your body will tell you when it needs more, obey it


On Carbs – They Are Not The Enemy

I can Relate to this as well as carbs have been bastardised by the media and modern society so when I first started on the Paleo diet, I refused to consume any carbs.


This causes a whole host of problems as you need energy from carbs for your daily activities especially if you are being more active.


With this being said, you need to match how much carbs you consume by your physical activity and any surplus means you put on weight and any deficit is equally bad as this leads to exhaustion and even muscle breakdown.

Alfie’s Tip : Sweet potato is my best friend and I suggest you make it yours too. I have this with everything. Its tasty, healthy and is a good carb unlike white starch




On Exercise (Again)

Chris recommends the same thing as Paleo mag here and that is to move frequently throughout the day.


Now this is not always possible if you work in an office at a desk.


So what do you do?


I recommend getting a standing desk and take regular walks. I walk to meetings whenever I can rather than drive everywhere.

Alfie’s Tip : If all else fails, just run and down the stairs in your home, take your kids out for a walk. Rather than watching a season of House of Cards, get up and do something!


On Having A Buddy

It’s hard doing it on your own. I failed a load of times and one of the changes that really helped me was to find a diet buddy, and that is my wife.


This helped me make this major lifestyle change when I make the decision that my life meant more than being a fat slob eating crap and being fat.


Having a buddy helped me try new Paleo recipes together and even plan workouts and activities. Furthermore, going to a restaurant and ordering gets easier when you do with your buddy as you are both thinking along those lines.


Alfie’s tip : if you don’t have a buddy, why not make me your buddy?


On This Being More Than Just A Diet

Using a Paleo diet menu to lose weight is just one of the three pillars to losing weight. The other two are sleep and movement.


Your efforts to lose weight will literally collapse of all you have is a diet and the other pillars are not in place.


Why do you think all this is linked?


Have you wondered that if you are sleep deprived do you find yourself more hungry?

Alfie’s Tip : Make no mistake, this is a lifestyle not just a diet. Embrace it, Love it and always look at the positives so that you can set yourself up to win.



I Appreciate you!

Thank you for reading,

I hope this article helped you understand how to implement Paleo Diet Menu To Lose Weight. These 11 tips from the experts in the field are goldmine and a great start. Worked for me.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

PS – If you are looking for more Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!

Alfie Mueeth

References and Inspirations

Fat Burning Chef

Paleo Diet Meal Plan UK And For All

There are so many Paleo Diet Meal Plans out there. A quick search of paleo diet meal plan uk or whichever country you are in will  yield literally millions of results. Here are three of the most popular paleo diet meal plans on the internet.



You will find sickness if you don’t discover the Healthy Foods aisle.
~Linda Esposito

Take a moment to join our community (if you haven’t already). Its free and you get a free ebook perfect for Paleo Diet Beginners. We also publish a FREE weekly recipe and weekly article of interest. Thank you for your time, I appreciate you!


Paleo Diet Meal Plan UK And For All

When I think of the Paleo diet, for me it’s eating all the best things in life the way they were meant to be eaten. For example, why stuff your guy full of genetically modified mutant chickens when you can just enjoy the beautiful flavours of organic free range chicken that tastes great and also doesn’t pump your body full of crap.


Ever wondered why obesity, heart disease and diabetes are modem diseases? Just take a look at pictures of your grandparents or great grandparents (if you are lucky enough). Were they obese?


The beauty of Paleo and one of the main reasons I chose to follow a Paleo lifestyle (which changed my life massively may I add) is that this is a lifestyle not a diet.


What I mean by this is that nothing is set in stone and it’s just governed by some simple principles that are easy to follow and stick to.


Let me give you an example, I was on the Dukan diet (remember this) a long time ago. The diet actually stipulate I eat 7 slices of turkey for breakfast! Life is complicated enough, I don’t need to keep count of how many slices of turkey I eat.


Anyways, rant over. Here are the basic principles of Paleo


Eat loads of fish, meat, eggs, vegetables, nuts, seeds, herbs, spices, healthy fats and oils.


Stay away from processed crap, sugar, soft drinks, genetically modified crap, grains, dairy (most of them), legumes, vegetable oils and trans fats.


What helps me avoid foods if not sure is take a closer look, if it looks like it’s been tampered with ie with loads of chemicals and crap added to it… Stay away!


Still not sure? Here’s a helpful video


Here’s a basic sample Paleo diet meal plan uk

This is a very simple and basic one from authority nutrition

For two people, a weekly shop costs about £60 ($86 US dollars) for this meal plan and I recommend cooking for 4 when doing these as this meal plan utilises leftovers for the next day.


Hope this makes sense? You will see what I mean as you read on…


PS – this menu is cheap and quite basic and great starting out read on for better meal plans or just check out the biggest collection…


PPS – If you are looking for more EXCITING Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!



Breakfast – eggs and vegetables fried in coconut oil with one piece of fruit

Lunch – chicken salad and some nuts

Dinner – skinny burger with some vegetables



Breakfast – eggs and bacon

Lunch – skinny burger (maybe from night before)

Dinner – fried salmon and venerables



Breakfast – leftover meat with some vegetables

Lunch – meat sandwich (not bread, use lettuce leaves) and vegetables

Dinner – beef stir fry with vegetables



Breakfast – eggs as fruit


Lunch – leftover stir fry and some vegetables


Dinner – fried pork with vegetables



Breakfast – vegetables and eggs


Lunch – chicken salad


Dinner – sweet potato, steak and vegetables



Breakfast – eggs and bacon


Lunch – leftover steak with vegetables


Dinner – avocado and vegetables baked with salmon



Breakfast – salmon leftovers with some more vegetables


Lunch – lettuce meat sandwich with some vegetables


Dinner – grilled chicken wings with salsa and vegetables


Now here’s a Paleo diet meal plan Uk that is a bit more exciting from the good people over at coachmag


This meal plan from coachmag is very dependant on chicken and turkey sausage so if you don’t like either, this won’t work. For me this meal plan costs £75 per week for 2 people.

PPS – If you are looking for more EXCITING Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!


Breakfast – omelette with sausage and some vegetables if needed


Lunch – some vegetables,chicken breast and a banana


Dinner – courgette spaghetti with chicken (from lunch)



Breakfast – egg casserole which is made from 12 eggs, turkey sausage, vegetables and baked on a casserole dish for 30 minutes!


Lunch – avocado tuna salad


Dinner – chicken with artichokes



Breakfast – almonds, Berries and coconut milk


Lunch – spinach leaves, walnut, strawberries and a couple of hard boiled eggs aka Paleo super salad


Dinner – chicken, mushroom and cauliflower purée



Breakfast – eggs and turkey bacon


Lunch – cooked white fish wrapped in lettuce leaves


Dinner – leftover of yesterday dinner



Breakfast – egg casserole leftovers


Lunch – chicken and courgette salad


Dinner – courgette spaghetti leftovers



Breakfast – scrambled egg with turkey sausage


Lunch – chicken lettuce wraps with fajita seasoning


Dinner – chicken, cauliflower and mushroom leftovers.



Breakfast – more egg casserole leftovers


Lunch – chicken and artichoke leftovers


Dinner – chicken, garlic and mash


The next meal plan is for our friends over at ultimate Paleo guide


This is one of my favourite Paleo meal plans and what I like best about this is the variety

PPS – If you are looking for more EXCITING Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!



Breakfast – 2 eggs and bacon


Lunch – chicken salad


Dinner – rotisserie chicken with sliced Apple (Recipe)



Breakfast – kale and kiwi green smoothie


Lunch – chicken grilled with asparagus


Dinner – tuna steak grilled with celery



Breakfast – bacon and 2 eggs


Lunch – strip of steak with vegetables


Dinner – grilled chicken and vegetables



Breakfast – strawberries and banana


Lunch – Tuna salad


Dinner – mashed cauliflower and a grilled steak



Breakfast – broccoli and sausage sautéed


Lunch – skinny burger with spinach leaf


Dinner – salmon with avocado



Breakfast – eggs and bacon


Lunch – grilled chicken and vegetables


Dinner – grilled shrimp and salad



Breakfast – banana pancakes (Paleo Dessert Recipes)


Lunch – pork chops with sweet potato mash


Dinner – skinny burger with vegetables


What about snacks?

Check out my article on Paleo Diet Snacks



Caveman strong PDF


I Appreciate you!

Thank you for reading,

I hope this article helped you understand Paleo Diet Meal Plans. Its crazy how easy and tasty these are for the whole family not just the kids.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

PS – If you are looking for more Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!

Alfie Mueeth

References and Inspirations

Fat Burning Chef


Paleo Diet Recipes For Toddlers – 5 Of The Best

Hey everyone and welcome to Paleo Diet For Beginners. Since starting the Paleo diet it has taken a year to slowly transition my kids into going Paleo as well. It’s hard at first but a few Paleo diet recipes for toddlers helped me along the way. Here’s 5 of my favourite for you to get started.


Paleo Diet Recipes For Toddlers

Paleo teriyaki chicken skewers

Sauteed Kale (1) 
This homemade teriyaki sauce recipe is way better than the standard garbage from stores. It only uses minimal honey and the dates sweeten the sauce. No thickening agent is needed unlike the store bought crap because the onions work to thicken this as well.


Serves: 8-10




½ Sweet Onion, chopped
1 T. Coconut Oil
10 Small Dates, chopped
2 t. Garlic, minced
2 T. Orange Juice Concentrate
¾ C. Coconut Aminos
¼ C. Honey
2 T. Rice Vinegar
½ t. Real Salt
Pinch of Chili Flakes (optional)
2 Large Chicken Breasts, cut into 1” cubes
½ Pineapple, cored and cut into 1” cubes
Roughly chopped Cilantro, to garnish
8-10 Wooden Skewers, soaked in water for 20 minutes




Heat the coconut oil in a small sauce pan. Add the onion and sauté on medium heat for 2-3 minutes, or until it becomes translucent and soft. Add the garlic and sauté for another 30 seconds. Add the dates, orange juice concentrate, coconut aminos, honey, vinegar, salt, and chili flakes(if using) to the sauce pan and bring to a boil. Reduce the heat and simmer for 5 minutes. Mixture should have started to thicken a bit and dates should be soft.
Pour the mixture into a blender and puree until very smooth and thick.
Place the cubed chicken in a container or Ziploc bag and pour ¾ of the teriyaki sauce over it. Seal and let marinate in the refrigerator overnight, or for at least 30 minutes. Marinate overnight for best flavor. Reserve the rest of the teriyaki sauce in an airtight container and refrigerate.
When ready to make the skewers, thread the marinated chicken and pineapple cubes onto the soaked wooden skewers, alternating each item. You should end up with 8-10 skewers, depending on how heavily you thread them.
Preheat a grill, making sure to oil the grates before doing so.
Grill the skewers on all sides until cooked through, basting with the reserved teriyaki sauce while they cook.
Serve garnished with cilantro.


Curried and baked Zucchini chips

Sauteed Kale (2)


Replace the crappy store bought crisps and chips with these awesome baked zucchini chips. The kids will love it and we

Love it to satisfy our crunch cravings.




2 medium/large Zucchini
1 T. Olive Oil
¼ t. Curry Powder
⅛ t. Garlic Powder
⅛ t. Real Salt




Preheat the oven to 225 degrees. Line 2 baking sheets with 2 sheets of parchment paper that have been very lightly brushed with olive oil.
Cut the ends of the zucchini off and discard. Very thinly slice the zucchini into paper thin rounds. A mandolin is preferable for doing this, but if you don’t have one, a very sharp knife will work fine. Slice carefully!
Place the zucchini rounds in a single layer on the prepared parchment lined baking sheets. Place them close together but don’t let the zucchini rounds touch each other.
Brush the tops of the zucchini with olive oil.
Combine the curry powder, garlic powder, and salt in a small bowl and sprinkle evenly over oil coated zucchini slices.
Bake in the oven for at least 1 hour. After 1 hour, check on the chips. The time it takes for them to become crisp will vary depending on how thinly you sliced them. When they are dry and crisp, they are ready to be removed. You may need to remove a few chips at a time, letting those that aren’t quite ready cook a bit longer.
When the chips have cooled, store in an airtight container.


Paleo Thai Chicken Pizza Recipe

Sauteed Kale (3)

what an awesome recipe with bold flavours and colours. The Paleo cheese in this is made with coconut milk and egg yolk and is absolutely genius to hold everything together and give a bit of flavour. You can make it easier by buying store bought chilli sauce but I have included recipe for those hardcore Paleos.



1 Paleo Pizza Crust
Paleo Sweet Chili Sauce
1 Red Chili, seeds removed
1 Garlic Clove
2 T. Apple Cider Vinegar
⅛ t. Real Salt
½ t. Arrowroot Starch
¼ C. Water
¼ C. Honey
Thai Pizza Toppings
½ Small Zucchini, thinly sliced into rounds
½ Red Bell Pepper, thinly sliced
⅛ Red Onion, thinly sliced
½ C. Chicken, cooked and shredded
1 Egg Yolk
3 T. Coconut milk (canned)
¼ t. Real Salt
2 T. Chopped Fresh Cilantro




Preheat oven to 425 degrees.
Prepare the Thai Sweet Chili Sauce – Place the chili, garlic, vinegar, and salt in a blender and blend until the chili and garlic are finely chopped. Place the mixture in a small saucepan. Mix the arrowroot starch and 1 t. of the water together in a small bowl. Add rest of the water in, mix together, and stir into the chili mixture in the saucepan. Stir the honey into the saucepan and bring to a simmer on medium/high heat. Once the mixture thickens, remove from heat and set aside.
Prepare the pizza crust according to recipe directions, patting into a round and transferring to a pizza stone on a sheet of waxed paper. After the waxed paper has been peeled away, place in the preheated oven for 5 minutes.
Remove pizza crust from oven and spread the chili sauce evenly over the crust using a spoon or pastry brush. Top the sauce with the zucchini slices, distributing evenly over the crust, followed by the red bell pepper, chicken, and red onion.
Mix together the coconut milk, egg yolk, and salt in a small bowl. Pour evenly over the crust and toppings.
Bake again for 7-10 minutes, or until the crust is golden brown and vegetables are somewhat wilted.
Remove from oven and sprinkle the chopped cilantro over the pizza.


Paleo sweet and sticky BBQ chicken

Sauteed Kale (4)


Mmmm finger lickin good. These are absolutely amazing and kids will demolish this. Mine do 🙂




4 oz. Tomato Paste
1 T. Olive Oil
2 t. Chopped Garlic
⅛ t. Cumin
½ t. Chili Powder
½ t. Ground Mustard
⅓ C. 100% Juice Pineapple Concentrate
⅓ C. Pure Maple Syrup
¼ C. Apple Cider Vinegar
1 t. Real Salt
12 Chicken Legs or Skinless Bonless Thighs




Preheat oven to 325 degrees.
Heat the olive oil on medium heat in a saucepan. Add the tomato paste, garlic, cumin, chili powder, and ground mustard to the oil and sauté for 30 seconds.
Add the pineapple concentrate, maple syrup, apple cider vinegar, and salt to the saucepan and bring to a boil. Reduce heat to a simmer and Let the sauce cook for 5 minutes. Remove from heat.
Place the chicken in a 9×13 baking dish. Pour the sauce over the chicken, making sure all surfaces are coated. Bake on the center rack of preheated oven for 90-105 minutes, or until chicken is very tender.


Paleo Mac and Cheese Recipe

Sauteed Kale (5)

I loved Mac and cheese when I was growing up and my kids do too. In my quest to find the perfect Paleo alternative, I came across this genius idea to make a cheese sauce. The author even uses carrots for the cheesy colour! Talk about going all out 🙂


Serves: 4




1 ½ heads Cauliflower
2 T. Grass-fed Butter or coconut oil
½ t. Real Salt
¼ C. Water
2 T. Grass-fed Butter or coconut oil
1 small Yellow Squash (Summer squash), cut into small cubes
1 small Carrot, peeled and diced
½ Small Sweet Onion, diced
½ t. Garlic Powder
¾ t. Ground Mustard
1 t. Real Salt
1 can Coconut Milk
1 Egg Yolk
Pepper, to taste




Option 1 – Cut the stalks and leaves off of the cauliflower and break it into small pieces. Add the cauliflower to an Instant Pot with one cup of water and set it to manual on lower pressure for 3 minutes.
Option 2 – Cut the stalks and leaves off of the cauliflower and break it into small pieces. Add the cauliflower to a large sauté pan as well as the 2 T. butter, ½ t. salt, and water. Place on medium/high heat and cover with a lid. Let the cauliflower stead inside the pan for about 5 minutes, until mostly tender. Check the water levels every few minutes to make sure that it doesn’t all evaporate. When almost tender, remove the lid and let the cauliflower sauté for a minute or two, or until lightly caramelized in spots. Turn heat off, cover, and keep warm until ready to toss with the cheese sauce.
Heat the 2 T. butter in a saucepan over medium/high heat. Add the squash, carrot, onion, garlic powder, mustard, and salt to the melted butter.
Sauté for 5 minutes, or until onion is translucent. Add the can of coconut milk to the saucepan and bring to a simmer. Allow to simmer for about 10 minutes, or until the vegetables are tender and the coconut milk has reduced by ⅔ and is thick.
Pour the vegetables and coconut milk into a blender and puree until very, very smooth. Immediately add an egg yolk to the puree and blend well. The hot puree will cook the egg which will thicken the sauce and give it a rich texture.
Check seasonings and add more salt or pepper to taste.
Pour over the hot cauliflower and toss to coat.


I Appreciate you!

Thank you for reading,

I hope this article helped you understand Paleo Diet Recipes For Toddlers. Its crazy how easy and tasty these are for the whole family not just the kids.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

PS – If you are looking for more Paleo diet recipes, why not check out my Exclusive Unboxing Video Review of the Fat Burning Chef and find out exactly why this could possibly be the worlds largest collection of Paleo Recipes!

Alfie Mueeth

References and Inspirations

Fat Burning Chef

Autoimmune Paleo Diet Psoriasis

Welcome to Paleo diet for beginners. Last week’s article on Paleo diet rheumatoid arthritis really got a lot of people getting involved and got me thinking, are there any ways the Paleo diet could be bad for an autoimmune disease? Then I came across autoimmune paleo diet psoriasis.

Too many people in the world suffer needlessly from psoriasis due to incorrect or delayed diagnosis, inadequate treatment options and insufficient access to care.

World Health Organization Resolution on Psoriasis, May 2014


Autoimmune Paleo Diet Psoriasis


For some of you, this article may be disappointing or sad to read as we delve deeper into the Paleo diet and the Paleo lifestyle, it’s easy to fall into the trap that the Paleo diet will cure or improve virtually any disorder and autoimmune condition.


A friend of mine from Paleo mom had a completely different story to tell. She had lichen psoriasis and after switching to the Paleo diet, her condition actually got worse!


Wait! Don’t run for the carbs or the Jamie Oliver cookbook!


Paleo mom found a solution. A few modifications of the Paleo diet and she was back on track. What are the modifications, I will get to that in a second.


What is psoriasis a quick look


So I am guessing you are thinking, what the hell is parodiasis? According to Wikipedia it’s a long lasting autoimmune disease that is characterised by abnormal looking patches in the skin (like the image below)


Untitled design (2)

These abnormal patches are red with white scales and could cover even 90% of the body. Patients report that the ‘scales’ are very dry, itchy and in some cases painful.


Psoriasis is not contagious so don’t worry about contact. It’s a genetic disorder and how it works is the defect in the genes causes the patients own immune system to attack the skin cells leading to these scaly patches.


Currently there is no cure for psoriasis (like many other autoimmune diseases) and the only thing doctors prescribe are steroid creams and the usual crap. Diet does help and the Paleo mom explains how she modified the Paleo diet to manage psoriasis


Modify Paleo for psoriasis


First step is to cut out eggs, nuts and nightshades from your diet completely.


The Paleo mom also says, if you have psoriasis, you cannot cheat ever never ever. All dairy must be removed from the diet not even grass fed butter (or any new Paleo additions).


The Paleo mom also recommends only high quality meat that is grass fed to minimise presence of hormones and other chemicals which are harmful for psoriasis. This is expensive but can you really put a price on quality of life?


Her journey took her about 4 months to get rid of her psoriasis. She reports that in some cases it could take 2 months and 2 years in others, it just spends on the person.


I guess, what anyone can take from here is that quality of life can be achieved even after you have been inflicted with psoriasis and you could even possibly cure psoriasis with the Paleo diet but with a few tweaks along the way.

I Appreciate you!

Thank you for reading,

I hope this article helped you understand Autoimmune Paleo Diet Psoriasis. Its crazy how just a few small tweaks in your diet could actually improve the quality of your life.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

This is a great reason why Paleo diet for beginners are proud to promote the benefits of leading a Paleo lifestyle

PS – Before you start on the Paleo Diet, take moment to check out my free eBook. It will save you a ton of time as I share the mistakes I made first time round and how to fix them.

Alfie Mueeth

References and Inspiration


Paleo Diet Rheumatoid Arthritis

Hey everyone and welcome to Paleo diet for beginners and today’s article is about paleo diet rheumatoid arthritis. I know I briefly touched on the Paleo diet vs rheumatoid arthritis citing the Wahls experiment check it out if you missed it.


My message is – keep moving. If you do, you’ll keep arthritis at bay.

Donna Mills


Paleo Diet Rheumatoid Arthritis

I am going to share with you today a story sent in by one of our readers, Hayley. This is a story of how switching to the Paleo diet literally saved Hayley’s life from rheumatoid arthritis.


Hayley was diagnosed of rheumatoid arthritis at the tender age of 22 whilst studying for a sports science degree. This is after months of seeing different doctors and begging for help.


She recalls her fingers being so numb that as was almost paralytic, she couldn’t even dress herself. She had to ask her roommate to put her bra on and get her dressed so that she could go and see the doctor.


Some days, it would go away and then other days she couldn’t even unscrew the cap of her toothpaste tube to brush her teeth. This was torture.


rheumatoid arthritis or RA is an autoimmune disease that causes your body to attack its own cells as it has stopped being able to tell the difference between your cells and foreign cells. Currently there is no cure for arthritis and all doctors can do is help you manage this disease by giving you steroids such as Prednisone and other corticosteroids.


Problem with these steroids are the scary side effects. Prednisone for example leads to osteoporosis which will later haunt you in life and also leads to weight gain which is a whole host of a different set of problems to deal with. Other drugs for example have really harmful side effects reduction in white blood cells etc.


In addition to the scary side effects, your quality of life will significantly diminish. I mean, who wants to live their lives constantly having to medicate?


Hayley was on these medications for 2 years. During this time, she could not get pregnant (one of the side effects of one of the drugs she was on). She was overweight, single and now getting clinically depressed.


In 2014, a friend of hers mentioned a sustainable way to lead a gluten free diet by following the Paleo lifestyle. This is when Hayley found me and I shared with her how I felt ever since I switched to the Paleo diet (properly). I told her that I felt less moody, felt full of life and energy and thought she should have give it go. I also shared a story of how a reader called shirisha shared a story of how a Paleo diet helped her husband overcome Theimatoid arthritis.


Hayley consulted with her doctor to check if this is ok and the doctor said he didn’t know! It was clear that the doctors didn’t know what the hell was going on so it was time to try something new.


Hayley turned to the paleo diet rheumatoid arthritis to see if this would help and took the 30 day challenge with us. Her family has been super supportive through this whole process and has been doing the same.


It has been over 17 weeks (when Hayley sent this in) and she is still on the Paleo diet. He flare ups are nearly non existent and she is off her medication to the amazement of her doctors.


Hayley lives a great life now with high quality and not having to worry about when the best flare up will crippled her. Hayley is yet another example of using paleo diet rheumatoid arthritis.

I Appreciate you!

Thank you for reading,

I hope this article helped you understand Paleo Diet Rheumatoid Arthritis. Stories like Hayleys are so motivational and inspirational.

Next steps

What are your thoughts on this? Would love to hear from you in the comments below?

This is a great reason why Paleo diet for beginners are proud to promote the benefits of leading a Paleo lifestyle

PS – Before you start on the Paleo Diet, take moment to check out my free eBook. It will save you a ton of time as I share the mistakes I made first time round and how to fix them.

Alfie Mueeth

References and Inspiration

Dr. Terry Wahls