Common Mistakes in Paleo Dieting
The Paleo diet, often referred to as the “caveman diet,” promises to take you back to your ancestral roots by focusing on whole, unprocessed foods. The philosophy is simple: eat what our hunter-gatherer ancestors ate—meat, fish, vegetables, fruits, nuts, and seeds—and avoid processed foods, dairy, grains, and sugar. While the concept seems straightforward, it’s surprisingly easy to make mistakes that can prevent you from achieving your health and fitness goals.
If you’re struggling to see results on Paleo or feel frustrated, chances are you might be making one or more common mistakes. This guide will help you identify these pitfalls and provide actionable solutions to help you optimize your Paleo journey.
1. Eating Too Much Meat and Ignoring Vegetables
One of the biggest mistakes people make when starting Paleo is consuming way too much meat while neglecting vegetables. Yes, protein is essential, but the Paleo diet isn’t a meat-only plan. Vegetables provide you with vital vitamins, minerals, and fiber.
Why It’s a Problem:
Overeating meat can lead to excessive calorie intake, which could stall weight loss efforts. Additionally, ignoring vegetables means missing out on essential nutrients, which can weaken your immune system and lead to deficiencies.
How to Fix It:
Balance your plate. Make sure vegetables take up half of your meal, with quality protein and healthy fats filling the rest. Leafy greens, cruciferous vegetables (like broccoli and cauliflower), and colorful veggies are your best options.
Product Recommendation:
If you struggle to add enough greens to your diet, a Super Greens Powder is a convenient way to get your daily dose of nutrients. One highly rated option is the Amazing Grass Greens Blend Superfood.
2. Forgetting About Healthy Fats
When transitioning to Paleo, some people become fearful of fats due to outdated myths. This can lead to underconsuming the healthy fats your body needs for energy, hormone balance, and satiety.
Why It’s a Problem:
Without adequate fat intake, you’ll find yourself constantly hungry and fatigued. Your body needs fats as a primary energy source, especially when carbohydrates are restricted.
How to Fix It:
Incorporate healthy fat sources like avocados, olive oil, coconut oil, nuts, seeds, and fatty fish. For cooking, use ghee, coconut oil, or avocado oil, as these are Paleo-approved and have high smoke points.
Product Recommendation:
Try Chosen Foods 100% Pure Avocado Oil, a highly-rated option that’s perfect for cooking and drizzling over salads.
3. Consuming Too Many Processed “Paleo-Friendly” Foods
Yes, there are now Paleo-approved versions of almost everything—Paleo bars, chips, cookies, and even bread. While convenient, these products can derail your progress if overconsumed.
Why It’s a Problem:
Processed foods, even if labeled “Paleo,” are often calorie-dense and low in nutrients. Regularly eating these products can lead to weight gain, blood sugar spikes, and cravings.
How to Fix It:
Focus on whole foods like meat, fish, vegetables, fruits, nuts, and seeds. Use Paleo snacks only occasionally when you need a quick option on the go.
Product Recommendation:
For a healthier snack alternative, try RXBAR Protein Bars. These bars are made with minimal ingredients like egg whites, dates, and nuts, and are highly rated by Paleo enthusiasts.
4. Overeating Nuts and Seeds
Nuts and seeds are Paleo staples because they’re nutrient-dense and provide healthy fats. However, they’re incredibly easy to overeat.
Why It’s a Problem:
Nuts and seeds are high in calories and omega-6 fatty acids. While omega-6 fats are essential, consuming too much can lead to an imbalance with omega-3s, contributing to inflammation.
How to Fix It:
Limit nut and seed consumption to small portions. Stick to a handful of almonds or walnuts rather than eating an entire bag. You can also incorporate more omega-3-rich foods like wild-caught salmon and flaxseeds to maintain balance.
Product Recommendation:
A great choice for portion control is Kirkland Signature Organic Raw Almonds. They’re high-quality, delicious, and come in a resealable bag to help you manage servings.
5. Not Eating Enough Carbohydrates
Another common mistake is cutting out all carbs when going Paleo. While the diet does eliminate grains and refined sugars, it doesn’t mean you have to avoid carbs altogether.
Why It’s a Problem:
Your body needs carbohydrates for energy, especially if you’re physically active. Low carb intake can lead to fatigue, brain fog, and poor performance in workouts.
How to Fix It:
Incorporate Paleo-friendly carbohydrate sources like sweet potatoes, fruits (like bananas and berries), and starchy vegetables (like squash and carrots). If you’re highly active, you’ll need more carbs to fuel your workouts and recovery.
Product Recommendation:
Keep Paleo-friendly carb options like Unleash’d Organic’s Organic Sweet Potato Powder on hand for smoothies or post-workout meals.
6. Neglecting Hydration
You might be so focused on food choices that you forget to drink enough water. Proper hydration is critical, especially when consuming higher amounts of protein.
Why It’s a Problem:
Dehydration can cause fatigue, headaches, digestive issues, and kidney stress. Plus, thirst is often mistaken for hunger, which can lead to overeating.
How to Fix It:
Aim for at least 8–10 cups of water per day, depending on your activity level. Add electrolytes if you sweat a lot or are active.
Product Recommendation:
To help you stay hydrated, consider a reusable water bottle like the Hydro Flask Standard Mouth Bottle. It’s durable and keeps water cold for hours.
7. Relying Too Heavily on Fruits
Fruits are healthy and natural, but they still contain sugar (fructose). Many Paleo beginners fall into the trap of snacking on too much fruit, thinking it’s completely harmless.
Why It’s a Problem:
Excessive fruit consumption can cause blood sugar spikes, hinder weight loss, and lead to energy crashes.
How to Fix It:
Moderate your fruit intake. Stick to 1–2 servings of low-glycemic fruits like berries, green apples, and citrus. Avoid excessive dried fruits, as they’re highly concentrated in sugar.
8. Failing to Plan Your Meals
Going Paleo without a plan can set you up for failure. Without preparation, it’s easy to fall back on unhealthy options when hunger strikes.
Why It’s a Problem:
Lack of planning leads to poor food choices, overeating, and frustration. It also makes it hard to stick to Paleo long-term.
How to Fix It:
Prepare your meals and snacks in advance. Batch cook proteins and vegetables, so you always have Paleo-friendly meals ready.
Product Recommendation:
Use glass meal prep containers like Prep Naturals Glass Food Storage Containers. These are perfect for storing pre-made meals and are highly durable.
9. Not Getting Enough Variety in Your Diet
Sticking to the same foods day after day is not only boring but also deprives your body of a variety of nutrients.
Why It’s a Problem:
A lack of variety can lead to nutritional deficiencies and cause diet fatigue. It also makes it easier to slip back into old eating habits.
How to Fix It:
Rotate your protein sources (chicken, beef, pork, fish), experiment with different vegetables, and try new fruits or nuts. Explore Paleo recipes to keep meals exciting.
10. Ignoring Sleep and Stress Management
The Paleo diet is about more than just food—it’s a lifestyle. Many people overlook the importance of sleep and stress management while focusing solely on their eating habits.
Why It’s a Problem:
Chronic stress and poor sleep can raise cortisol levels, which can lead to fat storage, sugar cravings, and poor recovery.
How to Fix It:
Prioritize sleep by creating a bedtime routine and aiming for 7–9 hours per night. Manage stress with meditation, yoga, or mindfulness practices.
Product Recommendation:
To promote relaxation and sleep, consider using Nature’s Way CalmAid, a lavender-based supplement that helps reduce stress.
Conclusion
The Paleo diet can be incredibly effective for improving your health, energy levels, and weight loss when done correctly. However, common mistakes like overeating meat, neglecting vegetables, consuming too many processed Paleo foods, or forgetting about fats can sabotage your efforts. By recognizing these pitfalls and implementing the solutions outlined above, you’ll set yourself up for long-term success.
Remember, balance, preparation, and a focus on nutrient-dense whole foods are key to making Paleo work for you. With a little planning and mindful eating, you’ll reap all the benefits this lifestyle has to offer.