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Understanding the Caveman Approach to Modern Weight Loss By: If you’ve been wondering if the Paleo diet is worth a try, here are some of the benefits of the Paleo diet and whether or not it actually works for weight loss. The Paleo diet, sometimes called the Caveman Diet is
If you’ve been wondering if the Paleo diet is worth a try, here are some of the benefits of the Paleo diet and whether or not it actually works for weight loss.
The Paleo diet, sometimes called the Caveman Diet is all about eating in the way our ancestors did.
The diet has been around since the 1970s. But it didn’t become mainstream popular until the early 2000s when Loren Cordain published The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat.
At Valley Medical Weight Loss across all four Phoenix metro locations, we help individuals evaluate whether the Paleo diet or any dietary approach is the right fit for their unique health goals, lifestyle, and long-term sustainability.
The whole purpose of the diet is to eat what our early hunter-gatherer ancestors presumably ate. “Presumably” because we can never know with 100% certainty what they ate most of across the board, how much of their diet was intentional, and how much was due to environmental circumstances and location.
But the diet has maintained its popularity for decades now. So you may be wondering…how healthy is the diet, and can it help you lose weight?
Let’s break down what the research says about the Paleo diet so you can decide if this could be the right diet for you.
So what do advocates of the Paleo diet say our prehistoric ancestors ate?
If you want to follow the Paleo diet, then you can count out any processed food to start. That means no potatoes, grains, dairy, or most other desserts.
On the Paleo diet, you eat primarily:
Foods to avoid on Paleo:
The emphasis is on whole, unprocessed foods that could theoretically be obtained through hunting and gathering.
A systematic review from 2019 found that there is a clear connection between the Paleo diet and weight loss.
One reason it helps with weight loss is that the diet is made up only of filling, unprocessed foods. It’s high in protein and low in carbohydrates, and protein is more filling than carbs.
When the foods you eat are more nutrient-dense and filling, this can help curb cravings for other foods later in the day.
This ultimately makes it easier for you to eat fewer calories every day.
Especially when most people’s extra calories come from the snacks and extras we eat. Like when we have a sweet tooth craving. Or the desire to eat half a “family-sized” bag of chips in one sitting (we’ve all been there!).
But the benefits can go beyond weight loss when the diet is done correctly, and all nutritional needs are still being met.
One study tracked the differences in weight loss between those on a Paleo diet and a Mediterranean diet.
While participants following both diets had significant and similar weight loss results, there was a difference in their glucose tolerance.
A glucose tolerance test measures how effectively your body clears glucose from your blood. If it doesn’t happen efficiently, then it can be a sign of diabetes and insulin resistance.
By the end of the study, researchers discovered that only the participants on the Paleo diet experienced a notable improvement in glucose tolerance. They even found that at the end of the 12-week study, everyone from the Paleo group had normal blood sugar levels, but only around half from the Mediterranean diet did by the end.
Why this matters:
In another comparative study, the Paleo diet was compared to a standard diabetes diet.
A diabetes diet is typically one developed with your doctor or dietician that involves eating whole foods at specific times during the day. The timing is to help moderate the production and usage of insulin.
The results showed greater weight loss and an improvement in other factors by the end of the study for those on the Paleo diet instead of the diabetes diet.
After three months on the diet, those on the Paleo diet lost more weight and saw their triglycerides drop more significantly. Triglycerides are a type of fat found in the blood that your body uses for energy.
Paleo participants also had an increase in HDL cholesterol. HDL is the good cholesterol (LDL is the type you want to avoid).
Another study noted similar results when one group followed the Paleo diet for just ten days. Those participants experienced a decrease in their LDL cholesterol, triglycerides, and blood pressure.
Cardiovascular benefits include:
One of the most practical benefits of the Paleo diet is that it naturally reduces calorie intake without requiring meticulous calorie counting.
Because the diet eliminates processed foods, refined sugars, and many calorie-dense but nutrient-poor foods, people often consume fewer calories without feeling deprived.
How Paleo naturally reduces calories:
Through experience at Valley Medical Weight Loss, we’ve observed that individuals who follow whole-food-based diets like Paleo often report feeling more satisfied with less food.
According to the Mayo Clinic, one of the primary concerns with the Paleo diet is the absence of certain food groups.
While cutting out highly processed fats and sugars does have health benefits, the diet leaves out whole grains and legumes. Both types of foods are high in fiber, vitamins, and other micronutrients that make positive contributions to your overall health.
Missing nutrients from excluded foods:
There are also some concerns about the claim that our ancestors didn’t eat grains. Some archaeologists have found evidence that humans ate grains as far back as 30,000 years ago.
And there’s some genetic evidence that our biology changed to easily digest grains and other foods the Paleo diet cuts out. Meaning it’s a non-issue for your digestive health unless there is another underlying condition at play (which is certainly possible if you have a difficult time with gluten).
There’s also no way to prove that our ancestors’ diet was healthier than the standard, whole-foods-based, nutritious diet. It’s difficult to know and prove what diseases or health complications early humans had or didn’t have as a result of their diet.
And finally, the Paleo diet is also more restrictive than other diets. Restrictive diets can be harder to follow in the long run unless you find the diet enjoyable and easy to stick to.
Common challenges include:
Through work at Valley Medical Weight Loss, we’ve found that the most successful diets are those that individuals can maintain long-term, not just for a few weeks or months.
Both emphasize whole foods, but the Mediterranean diet includes whole grains, legumes, and dairy in moderation. The Mediterranean diet is often considered more sustainable and has extensive research supporting cardiovascular benefits.
While both are low-carb, keto is much more restrictive about carbohydrate intake and focuses on high-fat consumption to achieve ketosis. Paleo allows more fruits and vegetables but restricts dairy, which keto permits.
Whole30 is essentially a stricter, short-term version of Paleo (30 days) that eliminates additional foods like natural sweeteners. It’s designed as a reset rather than a long-term lifestyle.
The Paleo diet may be particularly beneficial for:
The Paleo diet may not be ideal for:
Many people find success with a modified Paleo approach that includes:
This “Paleo-ish” approach maintains the core benefits of whole foods, minimal processing, and quality proteins while allowing more sustainability.
Most people do lose weight on Paleo, primarily because they’re eliminating processed foods and naturally reducing calorie intake. However, weight loss still requires a calorie deficit, so portion control matters.
For most people, yes, especially if you ensure adequate nutrient intake. However, we recommend regular check-ins with a healthcare provider to monitor nutrient levels and overall health markers.
Absolutely! The high-protein, whole-food focus of Paleo pairs well with GLP-1 medications. The combination can enhance satiety and support muscle preservation during weight loss.
Do the best you can with your budget. Conventional meats and produce are still better than processed foods. Focus on the core principle: whole, unprocessed foods.
Some people thrive, while others need to add back some carbohydrates around workouts. Listen to your body and adjust accordingly, especially if you do high-intensity exercise.
Many individuals have achieved excellent results combining Paleo principles with our medical weight loss programs. One person shared, “I followed a modified Paleo approach with Valley Medical’s Weekly Weight Loss Program. I lost 45 pounds, and my A1C dropped from prediabetic to normal!”
Another told us, “I wasn’t strict Paleo, but focusing on whole foods and eliminating processed carbs made a huge difference. Combined with the team’s guidance, I finally found a sustainable approach.
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
Whether Paleo is right for you will depend on many factors: your health concerns, your preferred mode of dieting, and your lifestyle.
The diet has proven beneficial for some who want to lose weight and improve their cardiovascular risk factors.
Fortunately, deciding whether or not the Paleo diet is right for you isn’t something you have to guess at or figure out alone.
At Valley Medical Weight Loss, we work with each of our weight loss patients to figure out what the right weight loss plan is for them. We factor in everything about your health, your individual needs, and your long-term goals.
There are so many ways to tackle your weight loss journey, and we’re here to help you get through the overwhelm of figuring it out alone.
When you’re ready for support and a real plan that’ll get results, reach out to your closest Valley Medical Weight Loss location.
Our experts are ready to help you achieve your weight loss goals.
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Comprehensive Weight Loss Programs:
Nutritional Support:
Related Diet Information:
Additional Resources:
By Dr. Samuel Zuniga, ND
Valley Medical Weight Loss | Chandler, Arizona
If you’ve been wondering if the Paleo diet is worth a try, here are some of the benefits of the Paleo diet and whether or not it actually works for weight loss.
The Paleo diet, sometimes called the Caveman Diet is all about eating in the way our ancestors did.
The diet has been around since the 1970s. But it didn’t become mainstream popular until the early 2000s when Loren Cordain published The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat.
At Valley Medical Weight Loss across all four Phoenix metro locations, we help individuals evaluate whether the Paleo diet or any dietary approach is the right fit for their unique health goals, lifestyle, and long-term sustainability.
The whole purpose of the diet is to eat what our early hunter-gatherer ancestors presumably ate. “Presumably” because we can never know with 100% certainty what they ate most of across the board, how much of their diet was intentional, and how much was due to environmental circumstances and location.
But the diet has maintained its popularity for decades now. So you may be wondering…how healthy is the diet, and can it help you lose weight?
Let’s break down what the research says about the Paleo diet so you can decide if this could be the right diet for you.
So what do advocates of the Paleo diet say our prehistoric ancestors ate?
If you want to follow the Paleo diet, then you can count out any processed food to start. That means no potatoes, grains, dairy, or most other desserts.
On the Paleo diet, you eat primarily:
Foods to avoid on Paleo:
The emphasis is on whole, unprocessed foods that could theoretically be obtained through hunting and gathering.
A systematic review from 2019 found that there is a clear connection between the Paleo diet and weight loss.
One reason it helps with weight loss is that the diet is made up only of filling, unprocessed foods. It’s high in protein and low in carbohydrates, and protein is more filling than carbs.
When the foods you eat are more nutrient-dense and filling, this can help curb cravings for other foods later in the day.
This ultimately makes it easier for you to eat fewer calories every day.
Especially when most people’s extra calories come from the snacks and extras we eat. Like when we have a sweet tooth craving. Or the desire to eat half a “family-sized” bag of chips in one sitting (we’ve all been there!).
But the benefits can go beyond weight loss when the diet is done correctly, and all nutritional needs are still being met.
One study tracked the differences in weight loss between those on a Paleo diet and a Mediterranean diet.
While participants following both diets had significant and similar weight loss results, there was a difference in their glucose tolerance.
A glucose tolerance test measures how effectively your body clears glucose from your blood. If it doesn’t happen efficiently, then it can be a sign of diabetes and insulin resistance.
By the end of the study, researchers discovered that only the participants on the Paleo diet experienced a notable improvement in glucose tolerance. They even found that at the end of the 12-week study, everyone from the Paleo group had normal blood sugar levels, but only around half from the Mediterranean diet did by the end.
Why this matters:
In another comparative study, the Paleo diet was compared to a standard diabetes diet.
A diabetes diet is typically one developed with your doctor or dietician that involves eating whole foods at specific times during the day. The timing is to help moderate the production and usage of insulin.
The results showed greater weight loss and an improvement in other factors by the end of the study for those on the Paleo diet instead of the diabetes diet.
After three months on the diet, those on the Paleo diet lost more weight and saw their triglycerides drop more significantly. Triglycerides are a type of fat found in the blood that your body uses for energy.
Paleo participants also had an increase in HDL cholesterol. HDL is the good cholesterol (LDL is the type you want to avoid).
Another study noted similar results when one group followed the Paleo diet for just ten days. Those participants experienced a decrease in their LDL cholesterol, triglycerides, and blood pressure.
Cardiovascular benefits include:
One of the most practical benefits of the Paleo diet is that it naturally reduces calorie intake without requiring meticulous calorie counting.
Because the diet eliminates processed foods, refined sugars, and many calorie-dense but nutrient-poor foods, people often consume fewer calories without feeling deprived.
How Paleo naturally reduces calories:
Through experience at Valley Medical Weight Loss, we’ve observed that individuals who follow whole-food-based diets like Paleo often report feeling more satisfied with less food.
According to the Mayo Clinic, one of the primary concerns with the Paleo diet is the absence of certain food groups.
While cutting out highly processed fats and sugars does have health benefits, the diet leaves out whole grains and legumes. Both types of foods are high in fiber, vitamins, and other micronutrients that make positive contributions to your overall health.
Missing nutrients from excluded foods:
There are also some concerns about the claim that our ancestors didn’t eat grains. Some archaeologists have found evidence that humans ate grains as far back as 30,000 years ago.
And there’s some genetic evidence that our biology changed to easily digest grains and other foods the Paleo diet cuts out. Meaning it’s a non-issue for your digestive health unless there is another underlying condition at play (which is certainly possible if you have a difficult time with gluten).
There’s also no way to prove that our ancestors’ diet was healthier than the standard, whole-foods-based, nutritious diet. It’s difficult to know and prove what diseases or health complications early humans had or didn’t have as a result of their diet.
And finally, the Paleo diet is also more restrictive than other diets. Restrictive diets can be harder to follow in the long run unless you find the diet enjoyable and easy to stick to.
Common challenges include:
Through work at Valley Medical Weight Loss, we’ve found that the most successful diets are those that individuals can maintain long-term, not just for a few weeks or months.
Both emphasize whole foods, but the Mediterranean diet includes whole grains, legumes, and dairy in moderation. The Mediterranean diet is often considered more sustainable and has extensive research supporting cardiovascular benefits.
While both are low-carb, keto is much more restrictive about carbohydrate intake and focuses on high-fat consumption to achieve ketosis. Paleo allows more fruits and vegetables but restricts dairy, which keto permits.
Whole30 is essentially a stricter, short-term version of Paleo (30 days) that eliminates additional foods like natural sweeteners. It’s designed as a reset rather than a long-term lifestyle.
The Paleo diet may be particularly beneficial for:
The Paleo diet may not be ideal for:
Many people find success with a modified Paleo approach that includes:
This “Paleo-ish” approach maintains the core benefits of whole foods, minimal processing, and quality proteins while allowing more sustainability.
Most people do lose weight on Paleo, primarily because they’re eliminating processed foods and naturally reducing calorie intake. However, weight loss still requires a calorie deficit, so portion control matters.
For most people, yes, especially if you ensure adequate nutrient intake. However, we recommend regular check-ins with a healthcare provider to monitor nutrient levels and overall health markers.
Absolutely! The high-protein, whole-food focus of Paleo pairs well with GLP-1 medications. The combination can enhance satiety and support muscle preservation during weight loss.
Do the best you can with your budget. Conventional meats and produce are still better than processed foods. Focus on the core principle: whole, unprocessed foods.
Some people thrive, while others need to add back some carbohydrates around workouts. Listen to your body and adjust accordingly, especially if you do high-intensity exercise.
Many individuals have achieved excellent results combining Paleo principles with our medical weight loss programs. One person shared, “I followed a modified Paleo approach with Valley Medical’s Weekly Weight Loss Program. I lost 45 pounds, and my A1C dropped from prediabetic to normal!”
Another told us, “I wasn’t strict Paleo, but focusing on whole foods and eliminating processed carbs made a huge difference. Combined with the team’s guidance, I finally found a sustainable approach.
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
Whether Paleo is right for you will depend on many factors: your health concerns, your preferred mode of dieting, and your lifestyle.
The diet has proven beneficial for some who want to lose weight and improve their cardiovascular risk factors.
Fortunately, deciding whether or not the Paleo diet is right for you isn’t something you have to guess at or figure out alone.
At Valley Medical Weight Loss, we work with each of our weight loss patients to figure out what the right weight loss plan is for them. We factor in everything about your health, your individual needs, and your long-term goals.
There are so many ways to tackle your weight loss journey, and we’re here to help you get through the overwhelm of figuring it out alone.
When you’re ready for support and a real plan that’ll get results, reach out to your closest Valley Medical Weight Loss location.
Our experts are ready to help you achieve your weight loss goals.
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Comprehensive Weight Loss Programs:
Nutritional Support:
Related Diet Information:
Additional Resources:
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