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<h2>PALEO DECODED. Also commonly known as the “Caveman Diet,” The Paleo Diet is a popular craze that can be tricky to get right. Diet expert Jocelyn Halim explains all.</h2>
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The Paleo diet has gained widespread popularity in recent years and, with a rise in modern chronic diseases, perhaps getting back to our dietary roots is the way to go to. While our modern diet is full of refined convenience foods, the Paleo diet strictly forbids consumption of foods such as cereal grains, legumes (including peanuts), dairy, potatoes, processed food, refined sugar and salt. Despite being the most Googled diet on the net last year, this hunter gatherer-inspired program is definitely not for the faint hearted. A lot of commitment and planning for food preparation is required. Also, just like any restrictive diet, the wrong moves can leave you feeling tired and nutritionally depleted. To attempt it successfully, one needs to be well informed and aware of the common pitfalls people often face when following this pre-historic diet alongside their busy modern lifestyles. Here are five important tips to help you nail the Paleo diet and release your inner caveman. Good luck!
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<h2 style="text-align: center;">“The focus on eating fresh and natural produce is by far the biggest nutritional benefit of the paleo diet”</h2>
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KEEP IT FRESH 
The focus on eating fresh and natural produce is by far the biggest nutritional benefit of the Paleo diet. Though consuming whole foods as close to their natural state as possible may not offer the convenience provided by processed food, in doing so one can lose weight and receive health optimizing nutrients. Processed foods are often high calorie and low in nutritional benefit while also offering less protein and fiber than their unprocessed equivalents. Some are also packed with refined sugar, “bad” saturated fat, sodium and preservatives that may increase the risk of chronic disease, such as diabetes, heart disease and certain cancers. Paleo diet followers can receive sufficient energy and vitamin supply from obtaining sugar naturally from fruits and raw honey as opposed to refined sugar used in modern diet, which contains no vitamins whatsoever.
THE RIGHT PROTEIN 
Choosing the right sources of protein and fat is another key component. The highest quality of protein comes from animal sources, the benefits of which include increased food satiety and the ability to more easily build and retain muscle mass. As the Paleo diet is very meat-heavy, followers can easily reach their protein requirements. However, one of the most common mistakes people make while following the Paleo diet is that they assume all types of meats are allowed. Crucially, the meat consumed should be from lean grass-fed animals, NOT from widely available conventional varieties. This is integral to reduce the amount of “bad” saturated fats in one’s diet. Furthermore, a diet high in “good” fats and low in “bad” fats can lower the risk of cardiovascular disease. Recommended sources of animal protein within the Paleo diet are gamey or lean grass-fed meats, fish and eggs. Fish cooked in healthy olive oil is particularly good as it secures Omega 3 and “good” mono-unsaturated and poly-unsaturated fats, respectively. Nuts and seeds make up the recommended non-animal sources of protein.
FIBER-FULL 
One problem is that Paleo diet followers become so fixated with eating a meat-heavy diet that inadequate amounts of fruits and vegetables are consumed which means the full benefits of the diet are not achieved. In addition to being a good food source of fiber, fruit and vegetables are rich in anti-oxidants, vitamins, minerals and phytonutrients. Even the recent discovery of the oldest known human poop in June 2014 provided evidence that our pre-historic ancestors were omnivores who ate fruits and vegetables as part of their meat-heavy diet. So don’t forget to fill up on them!
SUN WORSHIP 
Many diet devotees also struggle to reach their calcium requirements, as dairy foods are a main calcium source in modern life while those restricted sources included within the diet (nuts, seeds and fish bones) are often insufficiently consumed. Furthermore, compared to our ancient ancestors who predominantly remained outdoors, our modern lifestyles keep us sheltered away from sunlight exposure. Sunlight is our main natural source of vitamin D, which helps increase our gut’s ability to absorb calcium. Paleo diet followers should consider consuming calcium and vitamin D supplements if they are opposed or unable to meet these dietary requirements naturally by getting out in the sun.
HYDRATE, HYDRATE, HYDRATE 
Our body requires fluids to absorb nutrients from food, transport them around the body, and flush away waste products. Low fluid intake can increase Paleo diet followers’ risk of developing kidney stones. Although freshly squeezed juices are allowed, water is the best natural source of fluid. Plus it has zero calories! So make sure you drink at least two liters of water per day.
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Jocelyn Halim 
Is the director of SlimGourmet, a premium catering service. Details of the services of SlimGourmet can be found at <a href="http://www.slimgourmet.net" target="_blank" rel="noopener">www.slimgourmet.net</a>

Health: The Paleo Diet