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Ketones & The Paleo Diet

If the body is not able to burn glucose in the body, it goes on the search for another energy source to burn which happens to be fat. As fatty acids are burned, the body creates ketones which are compounds which can then lead to ketosis. If you are looking to lose weight quickly, you will want your body to go into ketosis, so that you are using your storage of fat and burning it at a much quicker rate than you usually would.

When you are eating a diet which is quite low in carbs, as the Paleo diet can be, ketosis will usually start in your body, which means you will be burning more fat than you would with a high carb diet.

As the Paleo diet involves eating the types of food our ancestors survived on, there is no harm in following a low carbohydrate as these foods were not freely available at that time and it didn't cause problems back then, so won’t cause them now. As with nutrients and vitamins on the Paleo diet, it is important to keep the levels of ketones in the diet at the right level. It is all about balance and being aware of exactly what we are consuming. You really need to keep track of the ketones in the body and this is even more significant for those who suffer from any serious illnesses, such as diabetes. As with any kind of diet, you should always monitor your levels so that you know you are getting it right and feeling the benefits on your body.

When you initially start a low carb diet such as the Paleo, you will feel some side effects as your body is basically getting used to a new way of using your energy source. You can feel a little dizzy or have symptoms such as a sore head, although these should only be temporary. The body is starting to burn fat rather than glucose, so it is bound to take a bit of getting used to. It is not harmful in any way as you are still getting a good intake of carbohydrates from your fruit and vegetables. Your body is basically going through a state of withdrawals and a withdrawal from anything will cause changes in the bodies.

It is believed that the Paleo diet can actually help to stave off Type 2 Diabetes as it is a much healthier way of living. It is a common misconception that by lowering your carbohydrate level, you are starving your body of what you need, but this is not the case at all. Your body has too little insulin when you don’t follow the correct diet and eat too much of the wrong foods. It can also be the result of stress or another illness which causes insulin levels to lower.

The Paleo diet helps to prevent diabetes developing. If ketone levels reach a dangerously high level, it can increase the likelihood of suffering from serious illnesses such as diabetes. The reason why we should avoid the carbohydrate laden, processed foods is that they are dangerous and unhealthy and the Paleo diet can help us to create the perfect balance.

It is believed that the Paleo diet and a ketogenic diet can also be beneficial for improving the likelihood of suffering from Alzheimer’s and other mental health conditions. As with any diet, you don’t just want to feel the benefits of your hard work, you also want to see them, which is why the Paleo concentrates on a reduced intake of carbohydrates. If you always wondered why a diet with fewer carbohydrates helps you to burn calories, now you know, it’s because of the ketones!

As long as you carefully monitor everything you are putting into your body, you will soon feel a lot healthier than ever before. It is all about eating the right foods with the Paleo diet and making sure the balance is as it should be, so that we are in taking the right amount of all the proper nutrients, vitamins and compounds which will create a much healthier immune system and a longer and healthier life.

Understanding Ketosis on a Paleo Diet

Many people associate ketosis strictly with the ketogenic diet, but the Paleo lifestyle can also naturally support ketosis under the right conditions. While Paleo isn’t inherently a very low-carb approach, it often leads to reduced carbohydrate intake simply by eliminating grains, legumes, and processed sugars. This shift encourages the body to switch from burning glucose to burning fat — resulting in ketone production.

What Are Ketones, Exactly?

Ketones are byproducts created by the liver when it breaks down fatty acids for energy. They include acetoacetate, beta-hydroxybutyrate, and acetone. When ketone levels in the blood rise, the body enters a metabolic state known as ketosis. This state can improve fat burning, regulate appetite, and, in some people, sharpen mental focus and energy.

Can You Be in Ketosis on Paleo?

Yes, but it depends on what you're eating. A Paleo diet rich in starchy vegetables, fruit, and natural sweeteners will likely keep you out of ketosis. However, if your meals focus on fatty meats, eggs, non-starchy vegetables, and healthy fats like coconut oil and avocado, you may naturally enter a mild state of nutritional ketosis.

Benefits of Ketosis for Paleo Eaters

Improved fat metabolism: Encouraging your body to use stored fat for energy can accelerate weight loss.
Steadier energy levels: Without the blood sugar crashes caused by refined carbs, many people report consistent energy throughout the day.
Reduced cravings: Ketones have appetite-suppressing effects, which can make sticking to a healthy diet easier.
Better mental clarity: Some people experience improved cognitive function while in ketosis.

Signs You Might Be in Ketosis

Some common indicators of ketosis include:

Reduced hunger between meals
Metallic or fruity breath (due to acetone)
More frequent urination
Mild fatigue or headache during the transition
Increased focus and mental sharpness

How to Adjust Your Paleo Diet to Support Ketosis

If you're interested in entering ketosis while still following Paleo principles, consider these adjustments:

Lower your fruit intake: Focus on low-sugar fruits like berries in small quantities.
Increase fat: Include more sources of healthy fats like olive oil, ghee, avocado, and fatty fish.
Limit starchy vegetables: Reduce intake of foods like sweet potatoes and pumpkin, especially early on.
Eat moderate protein: Too much protein can be converted to glucose via gluconeogenesis, so don’t overdo it.

Tracking Your Ketones

You don’t necessarily need to test your ketones to benefit from a fat-burning metabolism, but if you're curious, you can measure them using urine strips, blood ketone meters, or breath analysers. These tools can help you see how your food choices affect your metabolic state.

Potential Downsides of Ketosis on Paleo

Some people may not thrive on a ketogenic approach long-term. Women, in particular, may experience hormonal disruptions if carbs are too low. Others may find that performance in high-intensity workouts drops when glycogen stores are chronically depleted. Listen to your body and adjust as needed — the Paleo approach is all about finding what works for you personally.

Should You Aim for Ketosis?

If you're trying to lose weight, manage blood sugar, or reduce inflammation, experimenting with a ketogenic version of Paleo might be helpful. However, it’s not essential to go into ketosis to reap the benefits of the Paleo lifestyle. Many people thrive on a moderate-carb Paleo approach that includes root vegetables, fruit, and other whole foods.

Balancing Paleo and Ketogenic Principles

The good news is that Paleo and ketosis aren’t mutually exclusive. You can adopt a flexible approach, cycling in and out of ketosis depending on your goals and lifestyle. For example, you might eat very low-carb during the week and reintroduce some starchy vegetables on the weekends or around workouts. This strategy can give you the best of both worlds — metabolic flexibility and long-term sustainability.

Final Thoughts

Whether you're naturally slipping into ketosis or aiming to stay in it for a while, the Paleo diet offers a solid foundation for nourishing your body with real, unprocessed food. Just remember to focus on nutrient density, listen to your body, and avoid becoming too rigid with any dietary template.

75 Paleo Snack Ideas

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Once you've perfected your Paleo meals, you might need to work on making sure you have a few Paleo snack ideas in your repertoire, to fit it with your Paleo diet. Here is the list of Paleo snacks you've been waiting for!

If you're looking for even more ideas and recipes for Paleo snacks – you'll be pleased to hear my Paleo Snack recipe ebook has just been launched! You can find it here.

Ideally, if you have a good Paleo breakfast and lunch, you’ll often find you don’t feel hungry and don’t need to snack. If you do find yourself hungry between meals, try eating more at meals (are you consuming enough satiating fat in your meals?). Also, check out the recipe book I've just written with loads of Paleo Breakfast recipes to inspire you.

There are always occasions where it’s good to have some healthy Paleo snacks prepared, or in mind. This way when hunger strikes, you won’t ruin your Paleo diet. There are hundreds of great Paleo and Primal snack ideas and 75 ideas in the list below. With a bit of preparation, there will never be any need to hit the vending machine or go for an unhealthy option.

Some of these ideas are more Primal/ Lacto-Paleo with the inclusion of dairy. If you tolerate dairy, get the best quality full-fat you can. Raw dairy is even better.

Brace yourself – this is a long list. Most of the ideas are quick and easy – so there’s no excuse not to keep in Paleo!

Paleo Snack Options For Work

It’s a great plan to have an emergency Paleo kit in your desk at work. This way whether your caught sort, or don’t have time for lunch, you always have a fast Paleo snack at your fingertips. If you’re buying pre packages tins and packets, make sure you check the ingredients and get the best quality available. These options should store and keep well for a while in your desk; perfect for an emergency stash!

1. A tin of tuna or salmon
2. A good quality packet of beef jerky (or make your own)
3. Put together a trail mix of your favourite nuts and seeds
4. Some dark chocolate
5. Larabars are a good emergency option
6. Coconut flakes will also store well
7. A jar of coconut oil and spoon will provide some good fat when you need it most

Kids Paleo Snack Options

Children tend to eat more fruit than adults, but these ideas will be good for adult snacks too.

8. Apple & cheese slices
9. Fruit balls (made with a melon baller) in coconut milk
10. Turkey roll-ups with cucumber, tomato, grated carrot and avocado inside
11. Make “chicken nuggets” coated in coconut flour and egg
12. Wrap melon in ham

Simple Snacks

It doesn't get much easier than these snack ideas

13. An avocado and a spoon
14. Peeled, hard-boiled eggs
15. Black and green olives
16. Fruit in coconut milk
17. Seasonal fruit on it’s own
18. A young fresh coconut
19. Pork rinds/ crackling (ideally home-made, if not, make sure it’s good quality with minimal ingredients!)
20. Coconut yoghurt

Movie Snack Ideas

Instead of a bucket of popcorn and soda, you can easily keep it Paleo with these movie snack ideas

21. Activate, dry roast and season some cashews, pecans and walnuts
22. Spicy almonds
23. Dried seaweed (make your own, or buy – checking the ingredients!)
24. Coconut flakes are a great ready to eat snack
25. A medley of berries (i.e. strawberries, cherries and blueberries) with coconut flakes
26. A dried fruit mix
27. Meatballs
28. Pigs in blankets

Midnight Snacks

Late night, bedtime and midnight snacks seem to be a common habit for a lot of people. Here are some Paleo supper ideas you can try before bed, that won’t ruin a day of great nutrition.

29. Make up some almonds, walnuts and berries in a bowl of coconut milk
30. A bowl of Paleo granola or No-Oatmeal
31. Some full fat yoghurt
32. Smoked salmon

Airport and Flying Paleo Snack Options

Given the unhealthy options available at airport and on most flights, it’s a great plan to come prepared with your own Paleo snacks. Check the security requirements at the airports you’re travelling through to determine which of the following options will be allowed on your airplane. Hopefully with unopened packets, you should have no problems, but do check first!

33. Smoked meat and high quality salami (this should store well)
34. Good quality cheese
35. Coconut Butter
36. A sealed packet of nuts and seeds
37. A jar of pickles (check the ingredients!)

On the Go & Travel Paleo Snack Ideas

When you have to travel for work, or don’t have time, these options will work well on the go.

38. Make up a batch of egg muffins to store in the fridge and grab as required
39. Paté
40. Sardines
41. A tin of smoked oysters
42. Diced meat and veg
43. Make up some devilled eggs ready to go
44. Keep some bacon pieces in the fridge
45. Dehydrate some apple slices
46. Make veggie chips with sweet potatoes, kale, brussel sprouts, pumpkin or zucchini to take with you
47. There are a few Paleo Packs on the markets idea for travelling with

Pre and Post Workout Paleo Snacks

Before and after a workout your nutrition requirements are different; here are some ideas to give you a good protein boast.

48. Protein Shakes; whilst not exactly “whole foods” there are some great Primal protein powders available
49. Chicken and avocado is a great snack to take to the gym
50. Make some primal energy protein bars
51. Leftover meat and mustard (or try making a Paleo mayonnaise)

Weight Loss Paleo Snack Suggestions

When you have weight to lose, snacks are dangerous territory! Some snacks, such as nuts and fruit are easy to overdo and can sabotage your weight loss efforts. If you’re constantly hungry, make sure your meals are sufficient and try adding more fat. These low-calorie snack ideas are going to be a better bet for weight loss on a Paleo diet

52. Make some rice-less Sushi using nori wraps, lengths of veggies, avocado, egg and fish
53. Make a small omelette with your favourite vegetables
54. Carrot and celery sticks with an almond and cashew butter dip
55. Fresh salmon on cucumber slices
56. Cucumber sticks with a guacamole dip
57. Capsicum (Bell Pepper) strips with a homemade spicy salsa
58. Mini bacon & guacamole “sandwiches”
59. Cherry tomatoes and ham
60. Roast vegetables with a ranch dipping sauce
61. Sauerkraut
62. Make up some nori “chips” in the oven with coconut oil and seasoning with spices

After Dinner Paleo Snack Ideas

Instead of a dessert or pudding, these snack ideas should fulfil the need for “something” sweet, without going overboard!

63. Keep it simple with some squares of very dark chocolate
64. Try chocolate coated bacon pieces, unusual, but delicious
65. Make some chocolate coated almond and coconut bites
66. Dip strawberries and blueberries in chocolate
67. Make some “Paleo Cookies” using almond meal
68. Make coconut flour berry muffins/ “cakes”
69. Coconut flour pancakes
70. Frozen grapes
71. Baked apples with cinnamon and coconut cream
72. A simple fruit salad

Drink Your Paleo Snack

With a flask or thermos and some preparation, you can have a drinkable snack with you wherever you go.

73. Bone broth
74. Soup
75. A green smoothie (remember to add in a fat source like avocado or coconut milk from your favourite recipe)

Has your snacking frequency changed since you've been following a Paleo diet? What are your favourite snacks? I’d love to hear more suggestions to add to the list of Paleo snack ideas; let me know in the comments below! And don't forget to check out my Paleo Snack recipe ebook for full recipes and even more Paleo snack ideas!

Paleo Portion Sizes

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What are the correct portion sizes on the Paleo Diet?

Portion sizes seem to create a lot of confusion when people transition from a SAD diet to a Paleo diet. Conventional wisdom diet plans (Weight Watchers, Jenny Craig, Tony Ferguson, Lite & Easy, Lighter Life, Slimming World, Slimfast… in fact, pretty much all of them) have at their very core defined portion sizes. These portion sizes are defined in many different ways; calorie counting to strict daily limits, staying within strict macro nutrient ranges or eating a set number of points each day – but they are all essentially strictly controlling the portion sizes the dieter is allowed to eat.

This means the conventional wisdom dieter knows exactly how much they should eat everyday – which takes the thought out of meal planning, as the exact portion sizes are prescribed. On a conventional diet plan, because the focus is on low calorie and often low-fat food, the dieter simply doesn't get the nutrition they need, which often results in a near constant state of hunger. Clearly if you eat the right foods, Paleo foods, there is no need to feel hungry – even if you are losing weight.

On a Paleo Diet, the types of food are emphasised – not the number of calories,or specific macro nutrient ratios. This can lead to confusion – surely you can’t eat unlimited serving sizes, especially not if you’re trying to lose weight?

So, you can eat as much as you like on a Paleo diet?

This seems to be a common trap people fall into. The belief that on a Paleo diet you can eat as much as you like – and provided it’s good wholesome Paleo food, the weight will fall off. There even seems to be the mindset in some cases that as the food is so nutritious – the more you eat – the better!

This just is not the case. No matter how nutritious the food, calories do still matter. If you eat more than your body needs – even if it is grass-fed, organic beef – it has to go somewhere.

So what is proper portion control on a Paleo diet?

There’s not a one size fits all answer here. The best approach is to transition into a Paleo diet – and once you are used to your new way of eating, experiment with your portion sizes. You should eat enough so you are no longer hungry – but should know when to stop eating!

Of course depending on your lifestyle and body type, your calorie and macro nutrient needs are likely to be as unique as you.

Increasing the amount of fat and protein at meal times is a lot more satiating and should help to reduce portion sizes.

If weight loss is the aim, portion sizes should not be too generous; but also cutting out nuts, and heavily limiting fruit consumption is a good idea.

Often women automatically take the same portion sizes as men, when generally they should have a smaller serving size.

How do you manage your portion sizes? Have you changed your serving sizes since you started following a Paleo Diet?

Smell Your Way To Weight Loss

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I was amazed to read about a new weight loss perfume. Apparently for about $50 you can get slim – just by wearing perfume.

The ingredients include caffeine, carnitine & spirulina which they claim active enzymes that are involved in lipolysis (to break down your fat cells, I assume). Other ingredients apparently release B-endorphines and reduce the need and desire to overeat in the wearer. Three quarters of testers reported that they didn't snack as much whilst wearing the perfume. So it must be true then…

I know that taste can have a biological reaction. For example, if you drink a diet soda, the sweet taste may prepare your body to receive sugar; even if that sugar doesn't materialise. However, I've never heard of the same effect based on smell alone. Though perhaps if the perfume smelt particularly revolting, eating would be the last thing you'd want to do!

Products like this sum up exactly what people want – an easy, no effort approach to weight loss. The ability to continue to give no regard to the food they put in their mouths. Sadly health rarely seems to be a driver for people to lose weight. People seem very reluctant to give up their SAD diet; never mind get off the sofa.

Do you think there could be any scientific basis to the perfume makers claims? Of the overweight people that you know, how many would opt for a perfume, rather than a healthy (Paleo!) diet and lifestyle?

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Tony Ferguson Weight Loss Diet v Paleo

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I was really surprised to see this poster advertising the popular Tony Ferguson weight loss diet. It advertises that with the joining fee you get a free lifetime membership.

Surely a weight loss program should “work” within a finite period? For a program to be working, I'd expect a successful dieter to lose at least 0.1 kg a week (the smallest interval most scales will measure). If a dieter is doing such a weight loss program for 50 years of their life, losing 0.1 kg a week – they'll have lost 260kg. Given that this seems rather ridiculous, I can only conclude that the lifetime membership is offered because dieters on this plan fail to achieve their weight loss goals – or put it all back on?

What is the Tony Ferguson Diet?

The diet appears to be a very low calorie diet, where dieters select from a range of heavily processed “meal replacement” products, such as shakes, soups and bars. These seem to replace one to two meals a day, with the remaining meal being a “proper” meal from a restricted list of allowable foods. The plan also recommends a lot of supplements of vitamins and minerals. These are vitamins and minerals that appear to be difficult to obtain when cutting out the natural food sources.

Good Ingredients?

These are the ingredients for one of the products, the Mixed Vegetable Soup. I'm not sure how something with 3% vegetables (which is mainly legumes anyway) is called “vegetable” soup, but still…

Milk solids, soy protein, thickeners (1442, 412), flavours, inslin, dried vegetables (3%) (corn, pea, red capsicum, tomato), yeast extract, salt, sunflower oil, onion powder, minerals (sodium phosphate, magnesium oxide, ferric pyrophosphate, zinc oxide, manganese sulphate, copper sulphate, chronium chloride, sodium molybate, potassium iodine, sodium selenite), anti-caking agent (551), colours (160a, 141, 100), garlic powder, vitamins (C, E, B3, B5, B2, B6, B1, A, folate, K, biotin, D, B12), parsley, flavour enhancer (635), spice & herb.

A Better Way?

Surely instead of being on a lifelong diet and not being able to eat real food, Paleo is a far better way to lose weight? Learning to eat properly – then eating that way for the rest of your life is a far more sustainable – and healthy approach.

Have you ever tried a weight loss plan like this? I'd love to hear your experiences and thoughts on these types of weight loss plans.

Why Paleo Offers a Sustainable Alternative to Meal Replacement Diets

When it comes to weight loss, the real challenge isn’t just losing weight — it’s keeping it off. That’s where the Paleo diet offers a powerful, long-term solution that diet programs like Tony Ferguson’s often struggle to provide. While replacing meals with powdered soups and bars might result in short-term weight loss, it does little to teach healthy eating habits or nourish the body in a way that supports long-term wellbeing.

The Paleo diet, by contrast, is based on eating real, whole foods that our bodies have evolved to thrive on: quality meat, fish, eggs, seasonal vegetables, natural fats, and fruit. It eliminates processed foods, sugar, grains, dairy (for strict Paleo), and industrial oils — all of which are common culprits in weight gain, inflammation, and metabolic dysfunction.

The Problem with Processed Diet Foods

Let’s take a closer look at a typical Tony Ferguson meal replacement. The ingredient list reads more like a chemistry lab than a kitchen pantry. Thickeners, anti-caking agents, flavour enhancers, colourants, soy protein, and synthetic vitamins may help create a low-calorie “meal,” but they do little to support your health or build a better relationship with food. Worse still, some of these additives may disrupt gut health, blood sugar regulation, or hormonal balance — undermining your weight loss efforts in the process.

Compare that to a breakfast of eggs with sautéed spinach and avocado, or a lunch of grilled salmon with roasted sweet potato and greens. Not only are these meals naturally nutrient-dense and satisfying, but they also teach you how to cook, shop, and eat mindfully — skills that serve you for a lifetime.

Does Paleo Work for Weight Loss?

Absolutely — and not just because it cuts calories by default. The Paleo diet helps regulate hunger hormones like ghrelin and leptin, stabilises blood sugar, and encourages fat burning through its focus on protein, healthy fats, and low-glycaemic carbohydrates.

Many people also report that they feel more energised, experience fewer cravings, and enjoy better sleep when they eat Paleo — all of which contribute to sustainable weight loss and better long-term health outcomes.

It’s not a quick fix. But unlike a processed meal replacement diet, it doesn’t need to be. Paleo teaches you how to eat in a way that supports your body’s natural balance — no shakes, bars, or artificial supplements required.

The Power of Nutritional Re-Education

One of the key differences between Paleo and commercial diet plans is the emphasis on education. Paleo is about understanding the why behind food choices, not just following a restrictive list. Once you understand how food affects your energy, digestion, skin, sleep, and mood, it becomes far easier to make good choices consistently — even without a meal plan or branded snack in hand.

The Tony Ferguson diet may offer “lifetime membership,” but what if you only needed to learn how to eat well once — and simply continued from there?

Choose Real Food Over Fake Solutions

If you're comparing Paleo vs meal replacement diets like Tony Ferguson's, consider what you're really looking for. Is it rapid weight loss with no long-term plan? Or are you seeking vibrant health, more energy, freedom from processed food, and a better relationship with your body?

Paleo isn't about perfection or following dogma — it's about building a way of eating that makes you feel good every day, while maintaining a healthy weight without being on a diet.

Have you tried both approaches? Did you transition from shakes and bars to real food? Share your story in the comments — I’d love to hear how Paleo worked for you.

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Can You Lose Weight on the Paleo Diet?

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Many people start the Paleo Diet with one aim. Weight loss. Programs like the Truth About Abs are gaining more and more popularity, demonstrating just how many people out there are desperate to lose weight.

The more popular the Paleo movement becomes, the more frequently I see questions on Paleo and Primal forums like:

“Why am I not losing weight on the Paleo Diet?”
“Why have I stopped losing weight on the Paleo Diet?”
“Why has my weight loss reached a plateau on the Primal Diet?” and even
“Why have I gained weight on the Paleo Diet?”!

Why is it Not Working?

Unfortunately many people get the impression that you can eat as much Paleo food as you like – and the weight will fall off. Sometimes people seem to hear the message that the more Paleo food you can eat – the better! Whilst Paleo food is nourishing, if you're not hungry, you certainly shouldn't force yourself to keep eating. And one of the benefits of Paleo is that you are likely to feel a lot less hungry.

I seems that initially, a lot of weight can be lost very quickly – in a matter of weeks. This seems to have a lot to do with just removing grains from the diet and eating nutritionally dense Paleo food instead.

After the initial weight loss, it seems that it's necessary to constantly change things in order to keep the weight loss momentum. Methods like Intermittent Fasting (along with a Paleo feeding window) work really well for many people, as does restricting fruit and nuts. Some people also report a lot of success with a ketogentic low-carb Paleo diet. Ultimately, different methods work for different people – the key is experimenting to find out which method works best for you.

Decide on an approach, make the commitment to stick to it for a reasonable period – and don't be discouraged if the weight loss falters.

Sean Croxton's program the Dark Side of Fat Loss is a Paleo weight loss program (with free cookbook!) that gives underground, not conventional weight loss wisdom.

Have you lost weight on Paleo? What worked for you? I'd love to hear your Paleo weight loss tips.

Understanding Paleo Weight Loss: The Full Picture

Weight loss is often a driving motivation for people switching to a Paleo lifestyle. The promise of shedding unwanted kilos by simply eating whole, unprocessed foods sounds ideal—and for many, that’s exactly what happens. But it’s not always that simple. While some experience rapid fat loss, others plateau or even gain weight despite eliminating processed foods. So what’s going on?

The First Few Weeks: Rapid Results, Then What?

In the beginning, most people see swift progress when transitioning to Paleo. This can be attributed to a combination of water loss from reducing carbohydrate intake, the removal of inflammatory foods like gluten and refined sugar, and an increase in satiety from higher protein and fat consumption. For many, simply cutting grains and processed food is enough to lose several kilos without counting a single calorie.

But after that initial loss, things often slow down. This is where understanding Paleo beyond the “yes/no” food list becomes essential. Long-term fat loss requires more than just eating clean—it requires strategy, self-awareness, and consistency.

Are You Eating Too Much?

One of the most common pitfalls in Paleo weight loss is overeating healthy food. Yes, Paleo-approved foods are nourishing, but they’re not calorie-free. If you’re eating five handfuls of macadamias a day, cooking everything in heaping tablespoons of coconut oil, and eating sweet potatoes like they’re going out of style—you may be consuming more energy than your body needs to burn fat.

Fat is highly satiating, but it’s also energy-dense. A tablespoon of ghee or almond butter packs over 100 calories. While you shouldn’t obsessively track calories on Paleo, being mindful of portion sizes can help if fat loss is your goal.

How Much Fruit and Nuts Are You Really Eating?

Two of the biggest Paleo weight-loss saboteurs? Fruit and nuts. While technically compliant, they’re easy to overeat, especially if you’re grazing between meals. Dried fruit is particularly tricky—it’s very high in sugar and often eaten in excess. Similarly, nuts are calorically dense and easy to binge on.

Try cutting back on fruit and nuts for a few weeks. Many people see stalled weight loss start again simply by eliminating these two culprits or being more mindful about quantity and frequency.

Hidden Ingredients and Processed “Paleo” Treats

The Paleo food industry has exploded, and with it comes an influx of processed Paleo snacks, bars, and baked goods. While these may be marketed as healthy, they often contain high amounts of honey, dates, almond flour, or other calorie-dense ingredients. A Paleo muffin is still a muffin—and too many of these can absolutely impact your fat loss progress.

If your goal is to lose weight, aim to get 90% of your food from fresh vegetables, quality proteins, and healthy fats. Treats should be occasional—not daily staples.

Intermittent Fasting and Carb Cycling

Once your body has adapted to a Paleo way of eating, incorporating strategic methods like intermittent fasting (IF) or carb cycling can further support weight loss. IF, for example, involves condensing your eating into a smaller window—say 8 hours per day—which can naturally reduce your calorie intake and improve insulin sensitivity.

Carb cycling involves eating low-carb on rest days and higher-carb (often from Paleo-friendly sources like sweet potatoes or pumpkin) on training days. This can help balance hormones like leptin and support energy levels for workouts while encouraging fat loss the rest of the time.

Are You Moving Enough?

Another piece of the puzzle is physical activity. Paleo promotes a natural, functional approach to movement—walking, lifting, climbing, sprinting. If your daily routine is mostly sedentary, fat loss will likely stall. But you don’t need hours in the gym. A combination of strength training, short HIIT workouts, and regular walks can do wonders for shifting stubborn fat.

Also consider non-exercise activity thermogenesis (NEAT)—the energy you burn through everyday activities like cleaning, shopping, or walking the dog. Increasing your general movement throughout the day can make a huge difference to your results over time.

Sleep, Stress, and Hormones

Many people underestimate the impact of chronic stress and poor sleep on fat loss. High cortisol levels—caused by stress, poor sleep, or overtraining—can lead to fat retention, especially around the midsection. If your lifestyle is hectic, sleep is disrupted, or you’re dealing with emotional stress, your body may be in a survival mode where holding onto fat feels safer.

Start with the basics: Aim for 7–9 hours of quality sleep per night, reduce exposure to blue light in the evenings, and prioritise relaxation techniques like deep breathing, walking outdoors, or journaling.

Is It Actually Fat Gain?

It’s also worth noting that not all weight gain is fat. Muscle gain, water retention (especially after reintroducing carbohydrates), and even increased digestive bulk can all reflect as higher numbers on the scale. Consider using progress photos, clothing fit, and energy levels as additional measures of success—not just the scale.

If you’ve been strength training or doing resistance exercise, gaining muscle is a positive change—even if your overall weight stays the same or slightly increases. Focus on body composition, not just body weight.

Testing, Tweaking, and Staying Consistent

Paleo is not a “magic switch” diet—it’s a template that works beautifully when adapted to your specific needs. What works for someone else may not work for you. That’s why it’s important to experiment. If your weight loss has stalled, try one of the following:

Track your food for a week to check portions and snacking habits.
Reduce or eliminate fruit and nuts for two weeks.
Try intermittent fasting or extend your overnight fasting window.
Move more—walk daily, add strength training, or do some short sprints.
Evaluate your sleep and stress levels and address any obvious disruptions.

Weight Loss Isn't the Only Success Metric

Even if the scale hasn’t shifted, have you:

Improved your digestion?
Stopped having sugar cravings?
Gotten rid of chronic bloating?
Reduced joint pain or inflammation?
Improved your mental clarity and mood?

These are huge wins—and all signs that your Paleo journey is benefiting your body. Fat loss may just be slower than you’d like. The key is to stay committed and patient.

Final Thoughts

The Paleo Diet offers a powerful foundation for weight loss, but it’s not immune to stalling if not implemented thoughtfully. Whether you’re stuck in a plateau or just beginning your journey, remember that this is a lifestyle—not a temporary diet. Stay focused on quality, balance, movement, and rest, and your body will respond in kind.

Have you hit a weight loss plateau on Paleo? Share your experience in the comments and let others know what strategies helped you move forward!

Atkins diet v paleo primal differences comparision-min

9 Reasons Why Paleo isn’t Atkins

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Now that more people have heard of Paleo, I've notice it is often assumed to be a different name for the Atkins Diet. “Oh, so you’re doing Atkins…”. Well actually, no. I follow a Paleo Diet, which is completely different to Atkins.

1. Low-Carb?

The main difference between Paleo and Atkins is that Atkins IS low-carb. In the induction phase (the initial two weeks), less than 20g of carbs a day are consumed, rising to about 20g – 60g a day in the Ongoing Weight Loss Stage. This is designed to keep the body in a state of Ketosis, which seems to be very beneficial to achieving weight-loss. Whilst a great number of people do eat a low-carb Paleo diet (keeping carbs under 50g a day seems popular); Paleo is not a low-carb diet tweet this quote Indeed, a lot of people, particularly Paleo athletes and crossfitters, eat a far higher carb ratio (though obviously these carbohydrates come from foods like sweet potatoes and fruit – rather than refined carbs).

2. Counting, Counting, Couting…

As carbs rule on Atkins, counting is essential. An Atkins diet requires measuring, weighing and recording of the carbohydrate content of everything that’s eaten. Paleo is just about eating real food and avoiding grains, legumes and dairy – so no weighing, counting, measuring and journaling is required. So. Much. Easier.

3. Grass-Fed, Organic?

A Paleo diet is all about food quality. Meat in particular, is ideally grass-fed and organic. Processed, grain-fed, intensively farmed meat is to be avoided. On Atkins however, the source of the food isn't of such importance (though they do seem to be paying more attention to quality).

4. Processed?

A simple “is it Paleo” test can be resolved like this: if it’s in a packet, it probably Paleo tweet this quote . If it’s in a packet, it could well be Atkins. Atkins have a whole rage of processed convenience foods, that meet the Atkins low-carb rule; but would fail miserably to be classed as Paleo foods, with their long list of ingredients.

5. Allowable Foods

Whilst a Paleo diet omits grains, legumes and (sometimes) dairy, on an Atkins diet, these are all permissible – providing they are low in Calories. You can consume sweeteners, diet soda, seed oils, soy, Atkins chocolate bars, Atkins crisps – and lots of other very un-Paleo foods on Atkins.

6. Purpose

I also think the purpose of the plans is very different. Atkins followers tend to be following the plan for weight-loss – once they get to their goal weight, they generally stop eating an Atkins Diet. Paleo however, attracts followers for many reasons. Weight loss is definitely a driver, but many people come to Paleo to improve their athletic performance too. Health is a key motivation for many looking to reverse/ improve health issues such as diabetes, allergies and autoimmune conditions.

7. For Life, Or Just For a Bikini?

Generally, Atkins seems to be followed until weight-loss goals are achieved. Paleo is more of a lifestyle; a way of eating and living that is easy to follow forever.

8. Not Just Eating

It’s also important to bear in mind that as well as nutrition, fitness, strength, stress-reduction, balance, sleep and sunshine are amongst the lifestyle factors that Paleo addresses. Atkins appears to be primarily focused on diet, rather than lifestyle factors.

9. Paleo-Atkins?

It is possible to be Paleo-Atkins; but many people are also Paleo-not-Atkins.

Have people told you “oh, Paleo – that’s like Atkins”, when you tell them how you eat? Have you ever tried Atkins? I’d love to hear your thoughts and experiences on Atkins and Atkins V Paleo in the comments below!

The DASH Diet

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One of the things I liked so much when I started researching about Paleo, was the ease and simplicity. The books basically tell you to eat a simple diet, of the natural foods we've evolved to eat. I found there really was nothing confusing or contentious. As well as reading the Paleo and Evolutionary health books – I read everything else I could find on nutrition. There is a book for every fad diet imaginable, with completely conflicting and confusing advice. Some of the diets just seem downright complicated to follow and devoid of any logic.

One of the best selling diet books in Australia at the moment is about the “DASH Diet”, so I couldn't resist taking a look. I've noticed the newer fad diets seem to be more closely resembling Paleo, so I always hold out hope that books like this will be about Paleo, but with a different name.

DASH stands for “Dietary Approaches to Stop Hypertension” and is aimed at those suffering from High Blood Pressure, though it also has a significant focus on weight loss. I had high hopes when I picked up the book – but it quickly became apparent that the book is based on the flawed food pyramid. The plan recommends a diet high in fruit, low-fat dairy and whole grains. It also advises avoiding processed food and limiting (not eliminating) sugar.

While the DASH diet is based on studies, these studies only compared three different nutritional plans. Unfortunately they don’t give the specific meal plans for each of the diets in the study, just the macro nutrient profiles – and some of the micro nutrient profiles. From this it’s apparent the DASH diet had 10% less fat than the other diets (taken entirely as Saturated fat), with the 10% added onto the protein and carbohydrate consumed. Without knowing exactly what they ate, this is rather meaningless. Cheap, commercial chocolate is high in saturated fat – as is butter – they clearly aren't equal, yet this study doesn't allow us to differentiate.

The book is full of un-Paleo recommendations such as only eating whole-grain bread, avoiding coconut oil, trimming all visible fat off meat and only eating low-fat dairy.

I'm sure someone coming from a highly processed SAD diet would (initially) see benefits on a DASH diet – but only because they had cut out processed foods, sugars and therefore reduced their carbohydrate intake. It saddens me that unwell people follow this diet in good faith – when it isn't based on good science – and certainly doesn't seem optimal.

What do you make of the DASH diet and the other fad diets out there?

Why DASH Appeals to the Mainstream

One reason the DASH diet has gained mainstream popularity is its alignment with conventional health messaging. It embraces the familiar low-fat mantra, encourages whole grains, and maintains dairy as a staple. To someone accustomed to following government-endorsed food guidelines, DASH feels like a modest and manageable shift rather than a radical overhaul. But therein lies the problem — it's not radical enough. For someone with serious metabolic issues, obesity, or autoimmune conditions, a middle-of-the-road approach like DASH may not go far enough to initiate meaningful healing.

What the Science Really Shows

The DASH diet is often praised for its backing by scientific studies, particularly those showing reduced blood pressure in participants. But context is everything. These studies often compare DASH to the Standard American Diet (SAD), which is packed with seed oils, refined grains, and sugary snacks. Any whole food-based plan — including Paleo — will outperform the SAD. So while DASH may reduce blood pressure, it doesn’t necessarily mean it’s the optimal diet for long-term health. Additionally, many studies fail to isolate individual dietary components, making it hard to determine whether the benefits come from reducing sugar, increasing vegetables, or simply eating less processed food.

Dairy, Grains and Low-Fat Myths

The DASH diet’s reliance on low-fat dairy, whole grains, and trimming all fat from meats reveals its roots in outdated nutritional dogma. From a Paleo perspective, these recommendations are problematic. Dairy is one of the most common allergens and inflammatory foods — not ideal for those with compromised gut health or autoimmune conditions. Whole grains, while less processed than white flour, still contain anti-nutrients like phytic acid and lectins that can irritate the gut lining. And fat — particularly saturated fat from healthy sources — is essential for hormone production, brain health, and nutrient absorption. Demonising fat is not only misguided, it’s dangerous.

The Paleo Advantage

In contrast, the Paleo approach eliminates the grey areas. It encourages eating foods our ancestors evolved to consume: high-quality animal protein, natural fats, vegetables, and some fruit. There’s no place for industrial seed oils, refined grains, or processed sugars. While DASH restricts certain foods and focuses on portion control, Paleo focuses on food quality, satiety, and nourishment. Instead of counting calories or obsessing over macros, Paleo encourages intuitive eating by choosing nutrient-dense, whole foods. This approach naturally regulates appetite and supports metabolic health.

What About Blood Pressure?

Critics of Paleo often ask how it affects blood pressure, given its inclusion of red meat and higher fat intake. However, several studies and anecdotal reports show that those switching from a high-carb, processed-food diet to Paleo often experience improved cardiovascular markers, including better blood pressure. This is likely due to reduced inflammation, weight loss, better insulin sensitivity, and increased intake of potassium-rich vegetables. Eliminating sugar and processed carbohydrates alone can have a profound impact on blood pressure — without the need to rely on low-fat yoghurt and wholemeal toast.

Psychological Simplicity

Another overlooked advantage of Paleo is how straightforward it is. The DASH diet includes specific daily servings and food group quotas — three servings of dairy, eight of whole grains, and so on — which can feel like a chore to track. Paleo eliminates this by sticking to a clear rule: if it's a whole food, eat it. If it comes in a box or has ingredients you can’t pronounce, don’t. This binary approach reduces decision fatigue, simplifies meal planning, and makes it easier to sustain in the long term.

A Better Way Forward

It’s easy to understand the appeal of a medically endorsed, evidence-based diet like DASH. But it’s important to ask deeper questions about the quality of that evidence, the context in which it was gathered, and how it applies to individuals with diverse metabolic needs. For those who have tried DASH, or other moderate diets, and still struggle with symptoms or weight, Paleo may offer a more effective and sustainable path.

There’s no need to count calories or limit salt when you’re eating real food. A steak with roast veggies, a frittata with avocado, or a handful of macadamias won’t send your blood pressure soaring. In fact, many people find their blood pressure improves naturally when they eat more mindfully and ditch the processed food altogether.

What to Watch Out For

It’s worth noting that not all versions of Paleo are the same. Some people lean too heavily on Paleo treats and recreations — think coconut flour pancakes and almond butter brownies — which can still spike insulin and reinforce poor eating habits. Just like DASH, Paleo is most effective when it focuses on real food. That means plenty of vegetables, ethically raised meats, good fats, and minimal natural sweeteners.

Final Thoughts

Ultimately, any dietary change should support your unique health goals. While DASH may suit someone who’s only just begun to move away from processed food, Paleo offers a more comprehensive and ancestral template for lifelong health. If you’re tired of fads, conflicting advice, and restrictive meal plans, it might be time to return to the basics. Whole food, movement, sleep, and sunshine — simple, timeless, and powerful.

Why I Propose a No-Fat Paleo Diet

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I propose a Paleo style diet, based on a Zero Fat, Low Carbohydrate, Moderate Protein and High Lipid intake, when compared to a SAD diet.

I think it’s time to replace the word “Fat”, when discussing dietary fat, with the word “Lipid”. A straight swap. Find. Replace all.

Despite the increasing understanding of the importance of dietary fat, so many people are still afraid of it. They would rather have margarine with 20 ingredients they can’t pronounce (never mind procure) – rather than butter. They would rather have breakfast of 97% fat-free cereal, swimming in skim low-fat milk – instead of bacon and eggs. They will only eat the leanest cuts of meat (with all visible fat trimmed of) in a wholegrain sandwich – rather than meat and vegetables.

When people talk about fatty foods, the word fat is usually spat out with contempt. An avocado is not the image that comes to the mind of the average person, on hearing the term “fatty foods”.

Sadly the word “fat” immediately conjures up images of excessive body fat, rather than fat of the dietary variety. Someone overweight is refered to as “fat”, not “carbohydrate overburdened”. This negative connotation is, of course, going to make people think twice about consuming more fat in their diet. If people are reluctant to consume more fat it’s going to be harder to encourage them to reduce refined carbs and make safe, sensible dietary choices.

What if we were to rename dietary fat? What if all of the nutritional labels had to change? What if the word fat only related to body fat from this point forwards?

Nutritional labels could detail the triglyceride, glycerol and fatty acid components of food products, with not a single reference to “fat”. Or quite simply the word “Fat” could be replaced with the word “Lipid”. Fat could even be called Steve – I don’t think the actual name matters – what matters is that it is no longer called fat, with all of the negative associations that brings.

Whilst I and most of the people reading this are interested in nutrition, most people just aren’t interested and probably never will be. But these are often the very people who need to change how they eat. They need to understand it’s the refined carbohydrates making them fat and ill, not the dietary fat. To go a step further and make these people realise how essential a good fat intake is to their body, is likely to be a step too far.

If you ask the general public to play a word association game, starting with the word fat, how many would come up with words like health, brain function and energy? I think the words more likely to be associated with fat, are along the lines of overweight, unhealthy and ill. Associations like this do nothing to encourage people to increase their healthy fat intake – and decrease their carbohydrate intake.

I think people would react a lot more positively to advice to increase their lipid consumption, than they do when told to increase their fat consumption. Perhaps with the word fat completely banished, the fear of fat will start to dissolve.

Entire countries have been renamed in the past. Is it really inconceivable to change the term we use to refer to dietary fat?

Do you think changing the word for dietary fat would help to remove the resistance to consuming it? Which word would you choose to replace “fat” with?

Rethinking the Role of Fat in a Paleo Diet

The fear of fat has been deeply ingrained in the public mindset for decades. From the low-fat craze of the 1980s to the food pyramid that told us to base our diets on grains and avoid saturated fat, mainstream nutrition advice has long vilified fat — and we've paid the price. Chronic disease, insulin resistance, hormonal issues, and obesity are more rampant than ever.

Within the Paleo community, we’ve already rejected many of these outdated ideas. We understand that fat — or rather, lipid — plays a crucial role in everything from hormone production and brain health to nutrient absorption and cellular function. But the terminology itself might still be a sticking point for the broader population. Maybe it’s time for a linguistic rebrand.

Why Language Shapes Behaviour

Words matter. They shape public perception, influence emotion, and ultimately drive behaviour. The word fat doesn’t just refer to dietary macronutrients — it’s also an insult, a body type, and a fear. That dual meaning makes it harder to have constructive conversations about healthy fats like avocado, grass-fed butter, ghee, coconut oil, tallow, or fatty fish.

Contrast that with the word lipid — a more scientific, neutral term. It doesn’t come loaded with judgement or cultural baggage. When we talk about lipids in the context of brain development, cell membranes, or the nervous system, we’re engaging with fat in a way that’s about function, not fear.

Lipids vs. Carbohydrates: The Real Villain

If the general public began to associate excessive weight gain with excess carbohydrates, particularly processed grains and sugars, rather than fat, we’d likely see a shift in dietary habits. That shift is already happening in the Paleo, primal, and keto communities, but it needs to go mainstream.

What if food labels stopped listing Total Fat and instead listed Total Lipid Content? What if public health messaging spoke about lipid balance rather than low-fat choices? We might finally start to reverse the decades of misinformation.

Practical Steps to Embrace Lipids in Your Paleo Lifestyle

For those still unsure about how to incorporate more healthy fats (lipids) into a real food lifestyle, here are a few ideas:

Cook with saturated fats like tallow, duck fat, or coconut oil, especially for high-heat cooking.
Add avocado or olives to salads and meals for a plant-based fat boost.
Make bone broth using fatty cuts like oxtail or marrow bones — rich in flavour and nourishing lipids.
Choose fatty cuts of meat over lean when possible — they’re more satiating and nutrient-dense.
Don’t discard the egg yolks — they’re loaded with choline and healthy cholesterol.

And of course, don’t fear real butter. Especially if it’s from grass-fed cows, butter is rich in vitamin K2, butyrate, and healthy saturated fats.

It’s Time to Leave “Fat Phobia” Behind

The real issue isn’t fat — it’s misunderstanding. Changing the language from fat to lipid may not seem like much, but if it can help more people embrace ancestral nutrition and reject ultra-processed, low-fat, high-carb “health” foods, it’s a shift worth making.

As the Paleo movement continues to grow, we have a unique opportunity to change not just how people eat — but how they talk about what they eat. Let’s lead the way in flipping the narrative on fat and remind the world that lipids are not the enemy.

What do you think — would renaming dietary fat to “lipid” make a difference? What’s your favourite source of healthy fat (or lipid)? Drop a comment below — let’s start a new conversation.

The Unspoken Truth about the Paleo Diet & Weight Loss

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The widely reported Paleo message is that if you follow a strict Paleo diet, you will effortlessly lose weight. I'm reading more and more comments on Paleo forums from disappointed people, reporting that they have not lost weight – and in some cases have even put on weight. This was my experience too, until I finally understood the missing piece to the Paleo weight loss puzzle.

When I initially changed my diet, at that time to more of a Primal diet, I very quickly lost a lot of weight and several dress sizes, effortlessly. Looking back, I think a large part of this was due to replacing high calorie, refined foods, with more satiating whole (Paleo) foods. However, without apparent reason the weight loss reached a plateau after a few months. I remained strictly Paleo, I reduced my fruit intake and stopped eating nuts. I continued to work-out. Yet my weight would not budge; very frustrating.

Over Christmas I began to think more and more about portion sizes – the one variable I had overlooked before. Most of the key Paleo bloggers and experts did not come to Paleo overweight. They were often unhealthy and unwell, but rarely overweight. Whilst not expressly stated, the “Paleo message” that could be construed is that provided you eat the right things (i.e. Paleo foods), you can eat as much as you like (perhaps even “the more you eat, the more beneficial the effects become”). From what I've read, it appears that when you are overweight the hormones and signalling in your body become distorted – meaning that what works for someone of a “normal” weight, will not work in the same way for someone who is overweight. At least, not until they restore the balance and signalling. I've been particularly interested in reading Dr Jack Kruses Leptin Reset ideas in this regard.

For the last six weeks I've been challenging and significantly reducing my portions. I've not been weighing and counting calories, nor have I changed what I eat. I've simply been eating a lot less. For example, where I’d have had three serving spoons of soup or bean'-less chilli, I now have two – and I don’t have seconds. Where I’d have had three rashers of bacon and two eggs, I now have two rashers of bacon and one egg. When I Intermittently Fast, I’m careful not to expand the size of my first post-fast meal to compensate.

I've lost 7kg in the last six weeks (15 pounds) and finally smashed through that plateau. I think this is proof enough that a Paleo diet – with reduced portion sizes, is the essential combination for weight loss.

I don’t know what happens at the right body weight, but I am expecting to find (when I get there) that I will be able to eat as much Paleo food as I like, with no adverse effect on my weight or body composition. In the meantime, it’s clear that reducing portion sizes is the right approach.

Essentially, I think the Paleo diet needs are very different for an athletic individual, compared to an overweight individual.

I’d love to hear your thoughts on this – have you had similar experiences? Do you agree that portion control is essential for weight loss, on a Paleo diet?