Alpha Progression
Paleo diet
Also known as: Paleolithic diet
The Paleo diet is a modern eating pattern intended to resemble foods presumed available before agriculture. Most versions emphasize meat, fish, eggs, vegetables, fruit, nuts, and seeds while excluding grains, legumes, dairy, and many processed foods. Exact rules vary across research and practice, and there was no single historical "Paleolithic diet" shared across places and eras.
Paleo is not necessarily low carb: fruit and starchy vegetables can supply substantial carbohydrate. It is also not a carnivore diet, because plant foods are central to most Paleo menus. Terms such as unprocessed or ancestral describe a philosophy, not a complete nutrient analysis.
For strength training, Paleo-compatible foods can provide ample protein and energy. Excluding grains, legumes, and dairy is not required for hypertrophy, however, and may make it harder to obtain convenient carbohydrate, calcium, fiber, or overall calories. Those nutrients can still be supplied with careful food selection, but merely following the permitted-food list does not guarantee adequacy.
Short trials have reported improvements in weight and some cardiometabolic markers, often while participants also changed calorie intake and food quality. A systematic review comparing popular diets rated the evidence for the Paleolithic pattern as weak. It remains unclear whether any effects come from the exclusions themselves or from eating more minimally processed food, more produce, and fewer calories.
A practical evaluation looks at the actual menu rather than the evolutionary story. Someone who enjoys the pattern can include varied vegetables and fruit, suitable calcium sources, enough total energy, and carbohydrates around demanding training as needed. People with allergies or gastrointestinal disease should not assume that Paleo rules identify the problem food; unnecessary elimination can complicate assessment, and reintroductions or exclusions may be better guided by a qualified professional.
