Paleo is effective for short- term weightloss, but can have long- term health risks. It increase the risk of premature death.
Low carb diets such as Paleo are immensely popular, especially in Europe and North America and certainly among CrossFitters. Eating less carbs and more animal- based proteins and fats, would improve health and performance.
Paleo
Paleo Diet was introduced in 1985 and marketed with the claims to improve health and cure diseases like obesity, cardio vascular disease, diabetes, cancer, and osteoporosis. Proponents of this diet believe that the modern Western diet is the cause of modern diseases and the obesity epidemic. They believe Paleo- foods are more suited to our genetic makeup. Research shows this is incorrect.(How bad is eating meat?)
Paleo diet prescribes no restriction on the consumption of lean meats, fruits, and non-starchy vegetables. Dairy, legumes, cereals, and processed foods are restricted. There is little to no focus on portions, and calories.
Short term effects
Paleo can be effective for short- term weight loss due to the loss of water. The diet can also provide benefits to specific groups. For example, eliminating dairy can help people with digestive disorders. Moderate amounts of fruit can help people with inflammatory bowel diseases. At the same time, this diet high in meat increases several health risks.
People will probably lose weight and feel fitter, as happens in most diets. Each diet is based on ‘omit something’. Elimination of a product causes a caloric restriction and thus weight loss. Furthermore, a diet can encourage eating more healthy foods, which improves overall feelings of health and wellbeing. Diets have a placebo effect: you choose a healthier lifestyle, you feel mentally strong and proud and that also effects how you feel physically.[1]
CrossFit and athletic performance
Paleo is often promoted in the CrossFit community, The Zone diet (a not-scientifically based diet) is part of the curriculum of the CrossFit Level 1 Course. Research shows CrossFit coaches often lack evidence based knowledge to advice clients on effective and adequate nutrition. Furthermore, there seems no difference on athletic performance between Paleo diet and other calorie restricted diets. Since Paleo can lead to micrinutrient deficiency and lack of energy due to low carb intake, it can negatively affect athletic performance.[2]
Long term effects
Research examined the extent to which there is a relationship between the amount of carbohydrates you eat and the chance of mortality from both cardiovascular and non-cardiovascular causes. As well as the extent to which there is some influence when carbohydrates are replaced by either animal- based protein and fats or plant-based protein and fats.
This study was carried out under 15428 adults aged 45-64 years in four communities in the United States. These adults participate in an ongoing prospective observational study on cardiovascular risks. They are recruited in the period 1987-1989 and have been visited by the researchers five times, most recently between 2016 and 2017. The paticipants reported their own intake of certain foods in accordance with research protocols indicated for this purpose, such as about the portion size of their diets. In the study factors such as age, gender, race, level of education, physical activity, smoking and diabetes were analyzed. All study results were then combined in a meta-analysis with previous findings, to place the results in the correct context.
Low, moderate, high carb
The study made a distinction between low, moderate and high carb diets. In a low carb diet less than 40% of the total caloric intake is delivered by carbohydrates. In a high carb diet that is more than 70%. In a moderate diet about 50% of the calories are delivered by carbohydrates.
Four key findings
1. Low and high carb diets increase the risk of mortality, but low carb is worse
Both low and high carb diets increase our risk of mortality. That risk is higher in a low carb diet with (too) little vegetables, fruits and grain products. Low carb diets mostly contain too little fruit and vegetables and (too) much saturated fat.
2. Animal products increase the risk of mortality, plant products reduce it
When in both a low and a high carb diets the carbohydrate are replaced by animal- based proteins and fats such as meat, eggs and butter the risk of mortality is higher than when those proteins and fats are plant- ased. The source of the food turns out to affect the relationship between the amount of carbohydrates and the risk of mortality.
3. Any diet high in animal products has negative long term effects
A low carb diet with animal based products and little plant- based products has expected negative long term effects, such as biological ageing and stimulation of inflammatory pathways. A similar high carb diet is expected to result in chronic hyperglycemia and metabolic disorders.
4. A balanced diet with 50% carbs and both animal and plant- based products seems the best choice
A diet where about 50% of the total caloric intake is provided by carbohydrates gives the smallest risk of mortality. Say you eat 2000 calories daily, about half of them are to be delivered by carbohydrates such as fruit, vegetables, whole grain bread and potatoes. In addition, it is preferred when the protein and fat in this diet come from both animal and plant based products (50/50 distribution). So both meat and fish as nuts and beans.[3]
Concluding
The best choice for a long and healthy life seems a well balanced diet that for 50% consist of fruits and vegetables, whole grains and potatoes. With a small piece of meat or fish alternated with beans and nuts, and a small amount of unsaturated fats such as olive oil. And if you prefer lowering your carb intake you can also use other methods such as freezing and reheating your meal. or adding more fibers to your meal.
Create your own health!©
References
[1] Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Sep;3(9):e419-e428. doi: 10.1016/S2468-2667(18)30135-X. Epub 2018 Aug 17. PMID: 30122560; PMCID: PMC6339822.; ahreem A, Rakha A, Rabail R, Nazir A, Socol CT,Maerescu CM, Aadil RM. Fad Diets: Facts and Fiction. Front Nutr. 2022 Jul5;9:960922. doi: 10.3389/fnut.2022.960922. PMID: 35866077; PMCID:PMC9294402.
[2] 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.; Maxwell C, Ruth K, Friesen C. Sports Nutrition Knowledge, Perceptions, Resources, and Advice Given by Certified CrossFit Trainers. Sports (Basel). 2017 Mar 24;5(2):21. doi: 10.3390/sports5020021. PMID: 29910381; PMCID: PMC5968988.
[3] Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Sep;3(9):e419-e428. doi: 10.1016/S2468-2667(18)30135-X. Epub 2018 Aug 17. PMID: 30122560; PMCID: PMC6339822.; ahreem A, Rakha A, Rabail R, Nazir A, Socol CT,Maerescu CM, Aadil RM. Fad Diets: Facts and Fiction. Front Nutr. 2022 Jul5;9:960922. doi: 10.3389/fnut.2022.960922. PMID: 35866077; PMCID:PMC9294402.
