Beyond Paleo: Moving from a "Paleo Diet" to a "Paleo Template" | Chris Kresser
Last Chance – ADAPT Health Coach Training Program Enrollment Ends May 26   Learn more

Beyond Paleo: Moving from a “Paleo Diet” to a “Paleo Template”

by Chris Kresser

Last updated on

These dairy products may not fit in a strict Paleo diet—but there’s room for them in a Paleo template.
Dairy foods may not fit in a strict Paleo diet—but there’s room for them in a Paleo template. iStock/bit245

Over the last couple of years, as the popularity of the Paleo diet has expanded, a lot of controversy has emerged over exactly what a Paleo diet is.

Part of the problem is that there are now a number of authors and bloggersfrom Mark Sisson to Kurt Harris to Robb Wolf to Paul Jaminet to myselfthat advocate what might generally be called a Paleo diet, but with slight variations in each case. This has unfortunately led to some confusion for people new to the Paleo diet.

It has also spawned new terminology in an effort by each author/blogger to clarify the differences in their approach, such as Mark Sissons Primal diet, Paul Jaminets “Perfect Health Diet,and Kurt Harris’ former PaNu or Paleo 2.0 and current Archevore concepts.

So whats the controversy or confusion all about? It usually revolves around the following questions:

  • Is the Paleo diet low-carb or low-fat? Is saturated fat permitted? If so, how much?
  • How much protein should someone eat on a Paleo diet?
  • Does the Paleo diet include dairy productsor not? Which kinds of dairy?
  • Are any grains at all permitted?

In the early days, following Loren Cordain’s book, The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat, the Paleo diet was considered to be moderate in carbohydrate and low in saturated fat (though monounsaturated fat wasn’t restricted).

Then, as low-carb diets rose in popularity and many low-carbers switched over to Paleo, it seemed that the lines between low-carb and Paleo began to blur. For these folks, the Paleo diet is high in fatespecially saturated fatand low in carbohydrates, with a moderate amount of protein.

More recently, some authors/bloggers have advocated a diet based roughly on Paleo principles but that also may include dairy products and even certain grains like white rice and buckwheat, depending on individual tolerance. Still others have suggested that a high carb, lower fat dietprovided the carbs come from starchy vegetables and not grainsmay be optimal.

So what is a Paleo diet? Is it low-carb? Low-fat? Does it include dairy? Grains?

Were Not Robots: Variation Amongst Groups and Individuals

The answer to that question depends on several factors. First, are we asking what our Paleolithic ancestors ate, or are we asking what an optimal diet for modern humans is? While hard-core Paleo adherents will argue that theres no difference, others (including me) would suggest that the absence of a food during the Paleolithic era does not necessarily mean that its not nutritious or beneficial. Dairy products are a good example.

Second, as recent studies have revealed, we cant really know what our ancestors ate with 100 percent certainty, and there is undoubtedly a huge variation amongst different populations. For example, we have the traditional Inuit and the Masai who ate a diet high in fat (60 to 70 percent of calories for the Masai and up to 90% of calories for the Inuit), but we also have traditional peoples like the Okinawans and Kitavans that obtained a majority (60 to 70 percent or more) of their calories from carbohydrate. So it’s impossible to say that the diet of our ancestors was either “low-carb” or “low-fat,” without specifying which ancestors we’re talking about.

Third, if we are indeed asking what the optimal diet is for modern humans (rather than simply speculating about what our Paleolithic ancestors ate), there’s no way to answer that question definitively. Why? Because just as there is tremendous variation amongst populations with diet, there is also tremendous individual variation. Some people clearly do better with no dairy products. Yet others seem to thrive on them. Some feel better with a low-carb approach, while others feel better eating more carbohydrate. Some seem to require a higher protein intake (up to 20 to 25 percent of calories), but others do well when they eat a smaller amount (10 to 15 percent) while still others need a diet for diverticulitis.

The Paleo Diet vs. the Paleo Template

I suggest we stop trying to define the “Paleo diet” and start thinking about it instead as a “Paleo template.”

What’s the difference? A Paleo diet implies a particular approach with clearly defined parameters that all people should follow. There’s little room for individual variation or experimentation.

A Paleo template implies a more flexible and individualized approach. A template contains a basic format or set of ancestral health general guidelines that can then be customized based on the unique needs and experience of each person.

But here’s the key difference between a Paleo diet and a Paleo template: following a diet doesn’t encourage the participant to think, experiment or consider his or her specific circumstances, while following a template does.

The only way to figure out what an optimal diet is for you is to experiment and observe. The best way to do that is to remove the “grey-area” foods you suspect you might have trouble with, like dairy, nightshades, eggs, etc. for a period of time (usually 30 days is sufficient), and add them back in one at a time and observe your reactions. This “30-day challenge” or elimination diet is what folks like Robb Wolf have recommended for a long time.

As human beings we’re both similar and different. We share the same basic physiology, which is why a Paleo template makes sense. There are certain foods that, because of their chemical structure, adversely affect all of us regardless of our individual differences.

On the other hand, each of us is unique. We grew up in different families, with different dietary habits, life experiences, exposures to environmental toxins and lifestyles. Many of our genes are the same, but some are different and the way those genes have been triggered or expressed can also differ.

For someone with an autoimmune disease, dairy products, nightshades and eggs may be problematic. Yet for others, these foods are often well-tolerated. This variation merely underscores the importance of discovering your own optimal diet rather than blindly following someone else’s prescription.

I think it’s a complete waste of time and energy to argue about what a Paleo diet is, because the question is essentially unanswerable. The more important question is, what is your optimal diet?

Finding Your Own Optimal Version of the Paleo Diet

In my upcoming book, Your Personal Paleo Code (published 12/31/13; published in paperback as The Paleo Cure in December 2014), I provide a simple—yet powerful—three-step approach for helping you to discover your own ideal version of the Paleo diet. CLICK HERE to learn more about it and pick up a copy.

177 Comments

Join the conversation

  1. Hi. My cholesterol went up to 259- 6 weeks after I started eating paleo. Thinking it was the low carbs, dr. agreed we should give it a few months – so now -2.5 months later cholesterol has risen even more (303). My triglycerides are down (56 from 73) and HDL up (72 from 58) though which I know is good. So how do I know if the high cholesterol is something to worry about and how do I get it down? Thanks!

    • Recent research is starting to indicate that total cholesterol may not be as big an issue as your ratios. Some people are just going to have higher cholesterol. I am one of them. Even young, fit, and thin, I was around 200 all the time. I think I am around 225 now at 40. Make sure you are getting plenty of sunlight (your body uses cholesterol to convert sunlight to Vitamin D) and some exercise daily, and you should be ok if your ratios stay good. Also be sure you are getting plenty of fiber in your fruits and veggies.

Leave a Reply

[if lte IE 8]
[if lte IE 8]