What is the Hunter Type Diet? A Look at the Paleo Approach

While many people link modern health issues to processed foods, the hunter type diet, or Paleo diet, proposes that our ancestors' eating patterns are a healthier model. This approach centers on lean meats, fruits, vegetables, and nuts, mirroring the diet of Paleolithic hunter-gatherers before agriculture emerged.

Quick Summary

Explores the hunter type diet, its foundations in Paleolithic-era eating habits, and the types of foods it includes versus those it eliminates, summarizing its goals and the surrounding debate.

Key Points

• Evolutionary Basis: The diet, often called Paleo or hunter-gatherer, is rooted in the belief that modern humans are best adapted to eat foods from the Paleolithic era, before agriculture.

• Whole Foods Focus: It prioritizes lean meats, fish, eggs, nuts, seeds, fruits, and vegetables while excluding grains, legumes, dairy, and processed foods.

• High Protein Intake: The dietary plan is generally high in protein (19–35% of calories) and healthy fats, while being relatively low in carbohydrates.

• Potential Benefits: Reported benefits include weight loss, improved blood pressure, better glucose control, and reduced inflammation due to the elimination of processed items and added sugars.

• Significant Criticisms: Critics point to the diet's historical inaccuracies, potential for nutrient deficiencies (like calcium), high cost, and restrictiveness, which can be challenging for long-term adherence.

• Lifestyle Component: The ancestral lifestyle that inspired the diet also involved significant physical activity, which is an important, but often overlooked, factor for optimal health.

The Philosophical Foundation of the Hunter Type Diet

The hunter type diet is fundamentally an ancestral eating plan, most commonly known as the Paleolithic (Paleo) or hunter-gatherer diet. It operates on the principle that modern humans are genetically best-suited to consume the foods our ancestors ate during the Paleolithic era, a period spanning roughly 2.5 million to 10,000 years ago, before the development of agriculture. Proponents of this diet suggest that the rapid dietary shifts brought about by farming—including the introduction of grains, legumes, and dairy—have outpaced our genetic adaptations, leading to an increase in modern chronic diseases. By reverting to a diet of whole, unprocessed foods, the hunter type diet aims to align eating habits with human evolutionary biology to improve overall health.

How the Diet Aims to Address "Diseases of Civilization"

Central to the philosophy of the hunter type diet is the concept of a "discordance hypothesis". This idea posits that the mismatch between our ancient genes and modern eating patterns contributes to conditions like obesity, type 2 diabetes, and heart disease. By eliminating refined sugars, processed foods, and other modern staples, the diet aims to mitigate inflammation, improve metabolic markers, and foster a healthier metabolism. It is important to note that a different, unsubstantiated version of a "hunter type diet" was proposed by Dr. Peter D'Adamo as part of his blood type diet, specifically for individuals with type O blood. However, the general usage of the term refers to the Paleolithic approach, which is the focus of this article.

What to Eat and What to Avoid on the Hunter Type Diet

The hunter type diet emphasizes whole, nutrient-dense foods obtained from hunting, fishing, and gathering. It is not a rigid prescription but a framework that encourages consuming foods that would have been naturally available to our ancestors.

Allowed Foods

• Lean Meats: Grass-fed beef, wild game, poultry, and pork.
• Fish and Seafood: Species rich in omega-3 fatty acids, such as salmon, mackerel, and tuna.
• Eggs: A valuable source of protein and healthy fats.
• Fruits and Berries: Berries, apples, and other fruits, which provide carbohydrates, vitamins, and antioxidants.
• Vegetables: A wide variety of non-starchy vegetables, including leafy greens, broccoli, asparagus, and cauliflower.
• Nuts and Seeds: Nuts like almonds and walnuts and various seeds.
• Healthy Fats and Oils: Olive oil, walnut oil, coconut oil, and avocado oil.

Excluded Foods

• Grains: Wheat, rye, barley, and rice.
• Legumes: Beans, lentils, and peanuts.
• Dairy Products: Milk, cheese, and yogurt.
• Refined Sugar and Processed Foods: Added sugar, candies, processed snacks, and sweetened drinks.
• Added Salt: The diet aims for a higher intake of potassium over sodium.
• Certain Starchy Vegetables: Some variations exclude modern, cultivated starchy vegetables like potatoes.

Potential Benefits and Downsides of the Hunter Type Diet

Like many dietary patterns, the hunter type diet has proponents who celebrate its benefits and critics who highlight its limitations.

Reported Benefits

• Weight Loss: Many individuals experience weight loss, primarily due to the reduction of processed foods and added sugars, as well as increased satiety from higher protein and fat intake.
• Improved Cardiovascular Health: Some studies have shown short-term improvements in blood pressure and lipid profiles, though long-term evidence is less robust.
• Better Glucose Control: Research on individuals with type 2 diabetes has indicated improved glucose tolerance following a Paleolithic-type diet.
• Reduced Inflammation: By emphasizing whole foods and eliminating inflammatory processed items, the diet may help reduce inflammation.

Criticisms and Drawbacks

• Nutrient Deficiencies: Restricting entire food groups like dairy can lead to inadequate intake of nutrients like calcium and vitamin D, crucial for bone health.
• High Cost and Restrictiveness: Following the diet strictly can be expensive due to the emphasis on grass-fed meats and fresh produce. Its restrictive nature can also make long-term adherence challenging, especially in social situations.
• Historical Accuracy Debated: Archaeological evidence, including the presence of ground grain tools, challenges the assumption that our ancestors exclusively avoided grains and cooked foods. Furthermore, the availability and composition of food varied immensely across different Paleolithic populations.
• Varying Macronutrient Ratios: The macronutrient composition of ancient diets varied significantly depending on geographical location and resource availability. A one-size-fits-all approach based on limited anthropological data may not be optimal for everyone.

Hunter Type Diet vs. Modern Western Diet

Feature	Hunter Type Diet	Modern Western Diet
Food Source	Primarily whole, unprocessed foods obtained from hunting, fishing, and gathering.	Heavily reliant on processed, refined foods from industrial agriculture.
Protein	Generally higher (19–35% of calories), emphasizing lean meats and fish.	Lower (around 15.5% of calories) with less emphasis on quality.
Carbohydrates	Lower (22–40% of calories), primarily from fruits and vegetables.	Higher (around 49% of calories), largely from refined grains and sugar.
Fat	Comparable to or higher than modern diets (28–58% of calories), focusing on healthy fats from nuts, seeds, and lean meats.	Higher intake of unhealthy omega-6 fats from processed foods and vegetable oils.
Fiber	Higher, sourced from fruits, vegetables, and nuts.	Lower, as grains are often refined and processed.
Sodium/Potassium	High in potassium from fruits and vegetables; low in sodium.	High in sodium; lower in potassium.
Processed Foods	Avoids processed foods, sugar, and artificial ingredients.	High content of processed foods, refined sugars, and added salt.

Is the Hunter Type Diet Right for You?

Deciding whether a hunter type diet is appropriate depends on individual health goals, nutritional needs, and lifestyle. The emphasis on whole, unprocessed foods and reduced sugar intake is a positive aspect that aligns with general health recommendations. For those seeking weight loss or improved blood sugar control, a short-term trial may yield positive results, especially when paired with increased physical activity. However, the restrictive nature and potential for nutrient gaps warrant careful consideration and, ideally, consultation with a healthcare professional or registered dietitian. The cost can also be a significant barrier for some individuals. A balanced approach might involve incorporating elements of the hunter type diet, such as prioritizing lean proteins and a variety of vegetables, while not completely excluding other nutritious food groups. For further scientific background on the diet, explore studies in reputable journals such as Nature.

Conclusion: Balancing the Past and Present

The hunter type diet, or Paleo diet, offers a compelling, evolutionary-based argument for returning to simpler, unprocessed foods. While it has demonstrated certain health benefits, particularly in the short term, it is not without its limitations and scientific debates. Modern research has challenged some of its core assumptions about Paleolithic diets and highlighted potential risks of long-term adherence, such as nutrient deficiencies and sustainability issues. Ultimately, adopting a healthier lifestyle likely doesn't require a strict, rigid adherence to a single dogma. Instead, it can involve taking cues from ancestral diets, such as prioritizing whole foods and high-quality proteins, while incorporating the best of modern nutritional science for a well-rounded and sustainable eating plan.

Frequently Asked Questions

What is the primary concept behind the hunter type diet?

The primary concept is to eat like our Paleolithic ancestors, focusing on whole, unprocessed foods that would have been available through hunting and gathering, such as lean meats, fish, vegetables, fruits, nuts, and seeds.

How does the hunter type diet relate to the Paleo diet?

The hunter type diet is essentially the same as the Paleo diet, hunter-gatherer diet, or caveman diet. The terms are used interchangeably and refer to an eating pattern based on pre-agricultural food sources.

What are the main food groups to avoid on this diet?

The main food groups to avoid are grains (including wheat, oats, and rice), legumes (beans and lentils), and dairy products. The diet also excludes refined sugars, processed foods, and added salt.

Can the hunter type diet cause any nutritional deficiencies?

Yes, by eliminating dairy, the diet can lead to deficiencies in calcium and vitamin D, which are important for bone health. It is often recommended to seek alternative sources of these nutrients.

Does the hunter type diet help with weight loss?

Yes, many people report weight loss on this diet, primarily due to the reduction of processed foods and high-sugar items, which naturally lowers calorie intake. Increased protein and fiber also contribute to greater satiety.

Is the hunter type diet an accurate representation of ancestral eating?

No, many nutritionists and archaeologists question the historical accuracy of the diet. Evidence shows that Paleolithic diets varied significantly by region, and some groups did consume items like wild grains and cooked starches.

What is the difference between the 'hunter type diet' and Dr. Peter D'Adamo's blood type diet?

The mainstream hunter type diet is based on the general Paleo concept, while Dr. D'Adamo's blood type diet is a separate, scientifically unsubstantiated theory suggesting a high-protein diet is best for people with blood type O, whom he calls 'the hunter'.