The paleo diet is based on the principles of the human hunter-gatherer thousands of years ago. Researchers believe their diet consisted of whole foods. Additionally, they were leading physically active lives, which presumably helped avoid conditions like obesity, diabetes, heart disease, and many other issues. Research has shown that this diet can help with a major weight loss and improvements in health.

There is no specific guideline as Paleolithic humans lived on a variety of diets, based on location and time. Some ate a low-carb diet with animal-based foods, whereas others preferred a high-carb diet which was mostly plant-based foods. You can adapt a diet based on your body’s needs and preferences.

Foods and ingredients that should be avoided:

• Sugar and high-fructose corn syrup
  One of the major things is to avoid is food with high levels of sugar or fructose, like soft drinks, table sugar, fruit juices, candy, ice cream, pastries, etc.
• Grains
  This diet also excludes grain-based eatables like bread and pasta, wheat, rye, etc.
• Legumes
  Beans, lentils or any other legumes are excluded from this diet.
• Dairy
  You also need to avoid many of the dairy products, especially low-fat products. Some versions do allow for full-fat dairies like butter and cheese.
• Certain vegetable oils
  Vegetable oils like soybean oil, cottonseed oil, sunflower oil, corn oil, safflower oil, grape seed oil, and many others are excluded from this diet as well.
• Trans fats
  Trans-fat that is mostly found in margarine and various processed foods is also not a part of this diet. Trans fats are sometimes also referred to as hydrogenated or partially hydrogenated oils.
• Artificial sweeteners
  Avoiding artificial sweeteners like aspartame, cyclamates, sucralose, saccharin, and acesulfame potassium is also a good idea. Using natural sweeteners like honey is best.
• Highly processed foods
  Avoid anything labeled as diet or low-fat or any other additives.

Foods you must eat: 

• Meat
  Meat like beef, chicken, lamb, pork, turkey, and other similar meats are welcomed in this diet.
• Fish and seafood
  Seafood like salmon, haddock, trout, shellfish, shrimp, etc, are good choices. If you get the option to choose wild-caught, go for it.
• Eggs
  Eggs are included in this type of diet, especially pastured, free-range and omega-3 enriched eggs.
• Vegetables
  Non-starchy vegetables like broccoli, peppers, kale, carrots, onions, tomatoes, etc, are all integrated into the paleo diet.
• Fruits
  Fruits like apples, oranges, bananas, avocados, pears, strawberries, blueberries, and many such fruits are part of the diet.
• Tubers
  Potatoes, sweet potatoes, yams, turnips, and other tubers are also part of the paleo diet.
• Nuts and seeds
  Paleolithic men also presumably had nuts in their diets like almonds, walnuts, hazelnuts, macadamia nuts, sunflower seeds, pumpkin seeds, etc.
• Healthy fats and oils
  Other healthy oils like extra virgin olive oil, avocado oil, coconut oil, etc, can also be part of the diet.
• Salt and spices
  If you feel like your food can use some spice, then condiments like sea salt, turmeric, garlic, and rosemary are welcomed in the paleo diet.