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Myprotein's dives into the Paleo Diet and tells you all its benefits and all its drawbacks.
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Frączek B, Pięta A, Burda A, Mazur-Kurach P, Tyrała F. Paleolithic Diet-Effect on the Health Status and Performance of Athletes? Nutrients. 2021 Mar 21;13(3):1019. doi: 10.3390/nu13031019. PMID: 33801152; PMCID: PMC8004139.
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0:00
since the dawn of time we have eaten
0:02
food and recently A lot of people are
0:05
yearning to return to the dawn of time
0:08
or well more accurately the Paleolithic
0:12
period and that is with the return of
0:14
the paleo diet as it looks to make a
0:16
Resurgence in the world of health and
0:20
[Music]
0:23
fitness while extreme opinions have
0:25
become the norm nowadays I found that
0:28
they are even more potent with the p
0:30
diet in particular and that makes it
0:32
difficult to discern the truth and the
0:34
facts about the dietary approach itself
0:36
so that's our goal for this episode of
0:38
nutritionist explains to make sense of
0:40
the Poo diet and help you understand
0:43
what it is how people follow it and the
0:45
positives and negatives of this approach
0:47
if you're all about the facts and having
0:49
a more measured approach to health and
0:50
fitness then you'll definitely want to
0:52
hit the Subscribe button and be sure to
0:54
check out some of the other episodes of
0:56
nutritionist explains where we tackle
0:58
all things Health and Fitness and make
1:00
it make sense for you what is the paleo
1:04
diet the paleo diet which is arguably
1:06
more a lifestyle change than just
1:08
dietary change aims to transport us back
1:10
to the dietary habits of our Paleolithic
1:13
ancestors who live between 2.5 million
1:15
and 10,000 years ago this was a time
1:17
when mammoths were just roaming around
1:19
your back garden and our ancestors were
1:21
full-time hunter gatherers the pelo
1:24
lifestyle goes beyond your diet and also
1:26
often encourages other ancestral
1:28
practices like more natural forms of
1:30
exercise think running climbing and
1:33
lifting things and getting enough sleep
1:35
and sunlight essentially you're aiming
1:37
to mimic the natural lifestyle of a
1:39
hunter gatherer there were no Farms no
1:41
fast food and when you turned on the
1:43
internet you had to listen to that weird
1:44
dialup noise for 10 minutes before you
1:46
could do anything honestly it's amazing
1:48
to think that we ever survived through
1:49
that the actual paleo diet itself is an
1:51
attempt to recreate this ancient way of
1:53
eating that our ancestors followed and
1:56
bring that into the modern world so what
1:58
exactly is on the menu for P diet
2:00
followers think whole unprocessed Foods
2:04
the stars of the Paleo plate are lean
2:05
meats especially those from wild or
2:08
grass-fed animals fish particularly
2:10
those rich in omega-3 fatty acids like
2:12
salmon are also a main stay and feature
2:15
prominently then there's a bounty of
2:17
fresh fruits and vegetables nuts and
2:19
seeds all meant to Echo the forging
2:22
aspect of the diet of our ancestors it's
2:24
important to highlight that the Paleo is
2:26
as much about what you don't eat as what
2:28
you do dairy products legumes like
2:30
peanuts and beans greens refined sugar
2:33
processed foods and anything that would
2:35
have been unavailable to pic humans are
2:37
a no-o the idea is that by eating like
2:39
our ancestors we can potentially avoid
2:42
modern-day health issues like obesity
2:45
diabetes and heart disease what are the
2:47
positives of the paleo diet the main
2:50
positive argued is a switch away from
2:52
the now recognizably unhealthy
2:54
westernized diet which is Rife with
2:56
energy dense Ultra processed foods
2:58
bursting with unhealthy fats and added
3:00
sugars to a dietary and centered around
3:03
unprocessed protein micronutrient and
3:06
minimal Rich Whole Foods and that's been
3:09
backed up there is a growing body of
3:10
evidence in support of a paleo diet for
3:13
improving a range of Health outcomes in
3:16
particular it has been considered quite
3:17
a useful dietary approach to help people
3:19
who struggle with their weight and to
3:21
also improve other aspects of Health
3:23
like insulin sensitivity diabetes heart
3:26
disease high blood pressure body
3:28
composition and even the general health
3:30
status of healthy young and active
3:32
people a systematic review also looked
3:34
at the paleo diet as a potential means
3:36
of improving exercise performance and
3:38
detailed some pretty interesting and
3:40
potentially quite useful findings
3:42
several studies found a positive effect
3:43
on cardiovascular health and fitness as
3:46
well as simultaneous improvements in
3:48
body composition which may make it
3:50
appealing for those of you who are
3:52
interested in endurance-based activities
3:54
or Sports there are a few important
3:56
caveats about these findings though the
3:58
studies were small there aren't that
4:00
many of them and the people who they
4:02
looked at were either overweight or
4:04
obese had type 2 diabetes or they were
4:06
healthy but not active what are the
4:09
underlying reasons for positive health
4:11
and performance outcomes when following
4:13
a paleo diet the better you understand
4:15
how something actually works and
4:16
facilitates a change either positive or
4:18
negative the more informed a decision
4:20
you can make on whether to try it or not
4:22
so here's a few reasons why the P
4:25
approach may lead to health and or
4:26
performance benefits firstly the
4:29
nutrient density is topnotch as the diet
4:32
emphasizes foods like lean meats fish
4:35
vegetables fruits nuts and seeds you'll
4:37
be getting far more vitamins minerals
4:40
antioxidants healthy fats fiber and
4:42
protein compared to the Western diet you
4:45
know how much we love protein here I
4:47
mean come on it's in the name so that's
4:49
the second element that I would like to
4:51
highlight on average researchers
4:53
estimate that following the P your
4:54
approach will lead to you achieving 35%
4:57
total energy intake from fats 35% energy
5:00
intake from carbohydrates and 30% from
5:03
protein this 30% is double the intake of
5:06
the western diet and we know how great
5:08
having a higher protein intake is for
5:10
the likes of weight loss body
5:12
composition performance and Recovery I
5:14
believe another element of the paleo
5:16
diet worth highlighting is moving away
5:17
from Ultra processed foods rich in added
5:19
sugars and unhealthy fats to less
5:22
processed foods with more fiber and
5:23
health promoting fats that isn't to say
5:26
that all Ultra processed foods are bad
5:28
or even made equal because it is such an
5:31
expansive umbrella term but it is hard
5:33
to deny that we are having them too
5:34
frequently in our diet I mean nearly 60%
5:37
of the standard UK diet comes from Ultra
5:39
processed foods and this figure
5:41
increases to 66% in adolescence and
5:44
there is evidence tying this to having a
5:46
negative impact on our health a final
5:48
point to touch on with the p approach
5:50
and I would say this is a major reason
5:52
as to why we do see all the associated
5:53
benefits when people start to follow
5:55
this diet is that it will more often
5:57
than not lead to people entering a
5:59
calorie deficit and therefore losing
6:01
weight this has been reflected in a wide
6:03
range of studies looking at the paleo
6:05
diet and is not necessarily A criticism
6:07
or benefit what we're trying to do here
6:09
is figure out why the diet has the
6:10
health effects it has been associated
6:12
with not necessarily to claim it to be
6:14
the best diet ever or alternatively say
6:17
oh it's silly and completely disregard
6:19
it I don't believe either of those
6:20
viewpoints is entirely fair or helpful
6:23
what are the criticisms of the Pio diet
6:26
Pio first rose to prominence in the
6:28
early 2010s and everyone was Bonkers for
6:30
it to begin with it was the shiny new
6:32
thing at that time and everyone loves
6:34
the shiny new thing until they see the
6:36
cracks and the dents in it well Pio
6:38
followed that trajectory the same
6:40
trajectory as many diets and as the
6:42
popularity grew so did the inevitable
6:45
wave of criticism from those who looked
6:46
beyond the promises and explore the diet
6:48
more in depth at that time there wasn't
6:50
the number of studies looking at the
6:52
paleo diet that we have now and this
6:54
left it exposed to criticism while also
6:56
making it much more difficult to defend
6:58
truth be told some of the criticisms of
7:01
back then still hold up today and our
7:03
critiques which I still hold myself
7:05
although I have to say I'd like to think
7:06
I have a more fair appraisal and
7:08
appreciation for the diet now firstly
7:11
let's just look at the theory around the
7:13
diet itself to think our ancestors all
7:15
ate the same way is pretty ridiculous I
7:17
mean just think of the food availability
7:19
and differences in climate across the
7:21
globe today I can guarantee that back
7:23
then they all weren't having a steak
7:24
with a side of berries for dinner and
7:26
this has been hotly debated in the
7:27
literature to this point there is is no
7:30
consensus on what our ancestors diet
7:32
actually looked like the second point
7:34
with the paleo diet is simply the more
7:35
restrictive elements of it I appreciate
7:38
that won't be an issue for everyone and
7:39
if you find the Paleo Approach to work
7:41
for you then that's absolutely fantastic
7:43
but for some restrictive dieting can
7:45
lead to issues around food and even
7:47
develop into Eating Disorders one
7:49
popular critique relating to the
7:51
restrictive elements of paleo is it
7:53
being deemed low carb but at least from
7:56
what I've read I don't really see it as
7:57
being that way earlier we touched on the
8:00
macronutrient ratio breakdown of the
8:01
diet and researchers estimated that
8:03
around 35% of your total energy intake
8:06
comes from carbohydrates H to break it
8:08
to you but that's not low carb folks
8:10
other criticisms that are associated
8:12
with the more restrictive elements of
8:13
the diet are the costs associated with
8:15
this approach and other groups that it
8:17
may exclude the peer approach isn't
8:19
necessarily cheap given the diet's heavy
8:22
Reliance on animal products and
8:24
advocating for more organic options were
8:26
possible you'll find out very quickly
8:28
that your shopping bills increase
8:30
dramatically additionally given that
8:32
meat and other animal products are
8:33
featured so heavily in the diet it may
8:36
make it inaccessible or unappealing to
8:38
vegetarians and vegans potentially
8:40
excluding these groups a final critique
8:43
would simply be that it might not be the
8:45
most practical approach in the world
8:47
around the house and even at work when
8:49
you can prep your own food and do your
8:50
own thing it's not really going to be
8:52
much of an issue I'm thinking more about
8:54
social events going to cafes restaurants
8:57
if you're traveling those those sort of
8:59
circumstances Pio may not be altogether
9:02
practical or feasible here but again you
9:05
may adopt a more flexible approach to it
9:07
and choose to not restrict yourself to a
9:09
paleo diet in these scenarios and
9:12
honestly that sounds like a great
9:15
balance does paleo have its flaws
9:18
absolutely so does every other fixed
9:20
dietry approach it's also been shown to
9:22
be an approach which can have
9:24
significant benefits to health for those
9:25
who can follow it for an extended period
9:27
of time it's not going to be right for
9:29
everyone but no diet is that doesn't
9:31
mean it can't be right for some people
9:33
and have a transformative effect on
9:35
their health and quality of life what
9:37
matters most is understanding how it
9:39
works weighing up the pros and cons and
9:42
how they relate to you in your life and
9:44
then making an informed decision on
9:46
whether it would or wouldn't be an
9:48
approach to your nutrition worth trying
9:51
hopefully you enjoyed this more balanced
9:52
look at the Poo diet be sure to let us
9:54
know what you think of it and drop your
9:56
comments in the comment section below
9:58
and don't forget to also let us know of
9:59
any of the other topics that you'd like
10:01
for us to cover on nutritionist explains
10:06
[Music]
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