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Primal Eating: What Does it Mean?

primal eating

The primal eating diet was created in 2009 by the bestselling author of The Keto Reset Diet, Mark Sisson.

The diet focuses on taking clues from the beginning of human evolution. Meaning, primal eating goes back to the principle of consuming a simplified diet — similar to what our ancestors used to eat — which focuses on eating whole foods while avoiding processed foods and grains.

In this article, we will discuss the principles, benefits, and methods on how to adopt a primal eating diet.

Principles of the Primal Eating Diet

Beyond banning processed foods and promoting the consumption of whole foods, Primal Eating focuses on leading a healthy lifestyle fulfilled with balanced habits. 

Before getting into Primal Eating, consider the following consumption guidelines:


According to the American College of Sports Medicine, the average person needs from 0.5 to 0.8 grams of protein per pound of body weight.

This diet recommends consuming about 0.7 to 1 grams of protein per pound each day. However, the amount will depend on your activity levels (sedentary, moderated, high) and BMI.


Healthy fats are used as the main source of energy in Primal Eating. They are meant to compensate for the lack of energy for when you have already consumed your protein and carbohydrates of the day.

The Dietary Guidelines for Americans recommends consuming no more than 16 to 22 grams of fat a day.


Primal Eating recommends a carb intake of 50 to 100 grams per day to obtain accelerated fat loss results. Meanwhile, the diet plan recommends a carb intake of 100 to 150 grams per day for weight maintenance.

How does it work? 

Primal eating is often compared to the Paleo diet because both share similar eating plans. However, unlike the Paleo diet, primal eating allows the intake of all dairy, nightshade vegetables, and even coffee. 

Other foods allowed to have under these diet plans are:

  • Any meat or fish
  • Any fruits and vegetables
  • Nuts and seeds
  • Dairy products (raw or fermented)
  • Raw honey or pure maple syrup
  • Wild rice and quinoa

If possible, consume herbicide-free and organic sources of fruits and vegetables. Also, all sources of animal protein should be non-processed, organic (hormone-free), and grass-fed if possible.

Foods to Avoid

The Primal Eating philosophy stands behind eating what our ancestors would have had access to. Therefore, it bans the consumption of the following foods:

  • Processed foods
  • Any types of grains
  • Peanuts
  • Alcohol
  • Soy
  • Refined vegetable oils
  • Sugars (including refined white sugar and brown sugar)

Benefits of Primal Eating

Primal eating plans bring plenty of health benefits because it focuses on consuming whole foods. Meaning, eliminate refined sugars, additives, hormone-based products, and non-organic foods from your diet. 

The main benefits people can have from this diet are:

  • Weight management.
  • Decreased chance for cancer.
  • Controll blood sugar levels naturally. Therefore, Primal Eating may work for people struggling with type 2 diabetes.
  • Lower the risk for cardiovascular disease due to the high consumption of fruits and vegetables (which most tend to be rich in phytochemicals).
  • Improved gut health due to the consumption of veggies and fruits that are high in fiber.

Z.E.N. Foods helps you implement eating in a balanced, healthy, and efficient manner. Contact us today to design a personalized meal plan with the help of our nutritionists. We are here to help you embrace a healthy lifestyle!

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