Nutritional Therapies Paleo Template
5 Common Paleo Diet Struggles
February 22, 2019

Making lasting change is tough. Especially when it comes to your health and well being. The paleo diet is no different. The diet is high in protein and natural vegetables, eliminates highly processed foods and foods that are high in refined sugar. The Paleo diet also excludes alcoholic beverages, coffee and dairy products. That means you have to cut ties with many of your favorite foods right off the bat. Which can be difficult and stressful.

If you’re struggling, you are not alone! Unfortunately, many people struggle with maintaining the guidelines of this diet, at least at first. To assist you with overcoming these common pitfalls, I have listed 5 ways to overcome common paleo diet struggles.


One of the most common struggles with this diet is cutting out convenience foods. Pre-packaged food items are easy to turn to when we’re busy and overloaded with every day demands on our time and resources.

I have two tips to help you avoid giving in to temptation of those shiny packages and glistening drive-thrus.


Shopping lists are super important, don’t shop without your list! You’ll be beckoned to walk down the cookie aisle as those end-cap Oreo displays look at you with their come hither double stuffed packaging. If you have a list prepared and you focus on sticking to it then you can survive the siren call of the Oreo.

Your focus needs more focus…make your list little grasshopper.


Never ever go grocery shopping when you’re hungry! Nope, don’t you dare!

Shopping when you are hungry is the easiest way to shake your willpower, and will lead to you buying foods that don’t meet the requirement of your diet. Your list won’t be able to help you if you shop when you’re hungry. You’ll be a goner and those Oreos will getcha.


The biggest thing that’s helped me stay on track and avoid processed convenient options is to plan ahead. I prep food options each Sunday so that I have options to reach for in a pinch.

I’m terrible at getting sucked in to projects at work or things around the house and before I know it I’m starving! If I don’t have emergency protein and other grab and go items ready to eat I’ll never be successful.


Another temptation will come when you are invited out to a restaurant by your friends and family. You can still enjoy dining out while living the paleo lifestyle but you have to be strategic about it.


A way that you can avoid cheating your diet is to avoid restaurant with low quality food or food that is high in bread or pasta based products (such as an Italian restaurant).


The other way to avoid this is checking the available menu for the restaurant before you depart, this will allow you to be sure that the dining establishment can cater to your needs.


A third struggle faced by participants in the Paleo diet is monotony in available food choices. Folks who are new to the paleo lifestyle often find a handful of options that are ‘paleo approved’ and stick very closely to those options to stay on track. This leads to serious boredom with food choices.


You need to keep variety in your diet and there’s plenty of it in the Paleo diet community! Do a quick Google search and you’ll find plenty of paleo recipe blogs just waiting for you to try their recipes. A few of my favorites include Nom Nom Paleo, Balanced Bites, and Paleo Parents.


Break out of your comfort zone and try new foods! Does the thought of offal make you nervous? Find a recipe and give it a try, it’s good for you! Seek out new and different protein options like Kangaroo, Venison, and Quailor new veggies like fennel, or eggplant.

Experiment with different cooking techniques, try grilling or roasting. Try new herbs and spices. Just experiment and try new things, there are so many options!


A fourth common problem that people have with this diet is cutting out the daily dose of caffeine that you get from your morning cup of coffee. The only way to alleviate this problem is to start weaning yourself off of caffeine before you start your diet. This will make your split from caffeine much easier than quitting cold turkey, and improving the odds that you will be able to stick the diet.


One of the issues that people struggle with most in this diet is cutting out alchoholic beverages. When your friends invite you out for a night hanging out at your local bar, it can be very awkward and straining to your relationship, to inform them that you won’t be drinking that night, because no one wants to be dragging around a party pooper. A way to deal with this is to make yourself the nightly designated driver. This will mean that you will have a very good reason not to drink and cheat your diet, and it will also help maintain the relationships you have with your friends.

You can do this, just stick with it. Hopefully these tips help those of you who are struggling through getting used to things. If you have additional tips and tricks to stay the course I’d love to hear about them. Please share in the comments!


About author

Heather Cooan

Heather is a marketing executive turned nutrition counselor, consultant, and educator. Heather is currently a Certified Nutrition Therapy Practitioner candidate at the Nutrition Therapy Insititute and advocates for informed consent, bodily autonomy, and self-directed healthcare. She speaks and writes on nutrition and lifestyle interventions for improved health and wellness. Heather successfully avoided radiation and chemotherapy and healed her body of vulvar cancer utilizing a food-as-medicine approach combined with conventional interventions such as surgery. Heather has also put two autoimmune diseases into remission (Hashimotos and Lichen Sclerosus) and reversed estrogen dominance, insulin resistance, atherosclerosis, and fatty liver through diet and lifestyle change.

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