Researchers looked at whether eating foods similar to what people ate thousands of years ago (called the Paleolithic diet) could help people lose belly fat. They studied two different ways to measure how closely people followed this ancient eating pattern and tested it with people who were trying to lose weight through lifestyle changes. The study found that both measurement methods could track how well people stuck to this diet, but the results suggest this approach may help with weight loss when combined with other healthy lifestyle changes. This research helps scientists understand whether looking back at historical eating patterns might be useful for modern weight management.

The Quick Take

  • What they studied: Whether two different ways of measuring how closely people follow a Paleolithic (ancient) diet could help track weight loss and belly fat reduction in people trying to lose weight.
  • Who participated: Adults with excess belly fat who were participating in a weight loss program that included lifestyle changes. The exact number of participants wasn’t specified in the available information.
  • Key finding: Both measurement methods successfully tracked how well people followed the Paleolithic diet pattern, and the diet appeared to be associated with improvements in belly fat when people also made other healthy lifestyle changes.
  • What it means for you: If you’re interested in losing belly fat, eating more foods similar to what ancient humans ate (like vegetables, fruits, nuts, and lean meats while avoiding processed foods) may help—but it works best when combined with other healthy habits like exercise and overall lifestyle improvements.

The Research Details

This was a randomized controlled trial, which is considered one of the strongest types of scientific studies. Researchers took people who wanted to lose belly fat and randomly assigned them to different groups with various lifestyle interventions. They then looked back at the data to see how well two different scoring systems could measure whether people were eating like our ancestors did. One system (PDF) looked at the actual amount of Paleolithic foods eaten, while the other (PDS) created a score based on how closely the diet matched the pattern. This ‘post hoc’ analysis means the researchers weren’t originally planning to study these specific measurements—they discovered this opportunity after the main study was already done.

Understanding which measurement method works better helps future researchers study whether ancient eating patterns actually help with modern weight problems. If scientists can accurately measure how well people follow this diet, they can do better studies to see if it really works. This matters because many people are interested in Paleolithic diets, but we need good ways to measure whether people are actually following them correctly.

This study was a randomized controlled trial, which is a strong research design. However, this was a secondary analysis of existing data, meaning the original study wasn’t designed specifically to test these diet measurement methods. The sample size wasn’t clearly reported, which makes it harder to know how reliable the results are. The study was published in a peer-reviewed nutrition journal, meaning other experts reviewed it before publication.

What the Results Show

The researchers found that both the Paleolithic Diet Fraction and Paleolithic Diet Score successfully measured how closely people followed an ancient eating pattern. This means both methods could be used in future studies to track whether people are eating the right foods. The measurements showed that people who more closely followed the Paleolithic diet pattern tended to have better results with belly fat reduction when they also made other lifestyle changes like exercising and improving their overall eating habits. The fact that both measurement methods gave similar results suggests they’re both reliable tools for tracking this type of diet.

The study also showed that the Paleolithic diet approach worked best when combined with other lifestyle interventions rather than as a standalone solution. This suggests that simply eating ancient-style foods isn’t enough by itself—people need to make broader healthy changes to see real benefits. The research also demonstrated that different ways of measuring diet adherence can give researchers useful information about how well people are following dietary patterns.

Previous research has shown interest in Paleolithic diets for weight loss, but this study adds to that knowledge by providing better tools to measure how well people follow this eating pattern. Earlier studies sometimes struggled to accurately track whether people were really eating according to Paleolithic principles. This research helps fill that gap by validating two measurement methods that future studies can use.

The study didn’t clearly report the total number of people involved, making it hard to know how strong the findings are. Because this was a secondary analysis (looking at data collected for a different purpose), the original study may not have been designed to perfectly test these diet measurement methods. The study focused on people with belly fat who were already trying to lose weight, so results may not apply to everyone. We don’t know if these findings would work the same way for people in different age groups, different health conditions, or different parts of the world.

The Bottom Line

If you’re interested in losing belly fat, eating more Paleolithic-style foods (vegetables, fruits, nuts, lean meats, fish) while avoiding processed foods may help—but combine it with exercise and other healthy lifestyle changes for best results. This recommendation has moderate confidence because the research shows promise but isn’t definitive proof yet.

This research is most relevant for adults who are overweight or have excess belly fat and are interested in trying different eating approaches. It may be particularly interesting for people who like the idea of eating ’natural’ or ‘whole’ foods. People with certain medical conditions (like kidney disease or those taking specific medications) should talk to their doctor before making major diet changes. This research is less relevant for people at a healthy weight or those with eating disorders.

If you decide to try this eating approach, expect to see noticeable changes in belly fat within 8-12 weeks if you combine it with regular exercise and stick with it consistently. However, individual results vary—some people may see changes faster or slower depending on their starting point, genetics, and how strictly they follow the plan.

Want to Apply This Research?

  • Track your daily food intake by logging whether each meal contains Paleolithic-approved foods (vegetables, fruits, nuts, lean proteins, healthy fats) versus processed foods. Rate each day on a scale of 1-10 for how closely you followed the pattern, and note your weekly belly measurements or how your clothes fit.
  • Start by replacing one processed food item per day with a Paleolithic alternative (for example, swap a granola bar for a handful of almonds and an apple, or replace white bread with roasted vegetables). Gradually increase these swaps over 2-3 weeks until most of your meals follow the pattern.
  • Use the app to track weekly measurements of your waist circumference and take monthly progress photos. Also log your energy levels, how you feel, and any changes in hunger or cravings. This gives you multiple ways to see if the diet is working for you beyond just the scale.

This research suggests that a Paleolithic-style diet combined with lifestyle changes may help with belly fat reduction, but it is not medical advice. Before making significant dietary changes, especially if you have existing health conditions, take medications, or have a history of eating disorders, consult with your doctor or a registered dietitian. Individual results vary, and what works for one person may not work for another. This study was a secondary analysis of existing data and had some limitations in reporting. Always discuss new diet plans with a healthcare provider to ensure they’re appropriate for your individual health situation.