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    Home ยป Learn About Paleo & Keto Diets

    Should I Do a Paleo Challenge?

    Last Modified: Feb 10, 2023 by Paleo Leaper ยท This post may contain affiliate links ยท Leave a Comment

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    Maybe thereโ€™s one going on at your gym. Or maybe your friends are all doing one and they want to rope you in. Or maybe youโ€™re just hunting around for ways to pull yourself out of a Paleo slump or get back on track after a detour or kick-start your progress, and someone suggests it: a Paleo challenge.

    The Paleo Restart is one example - 30 days of meal plans, shopping lists, and daily support - but there are a bunch of Paleo and Paleo-ish challenges out there. People who love them bill them as a motivational kick-start, but isnโ€™t a 21-day (or 28-day, or 30-day, or whatever) challenge just a temporary band-aid that wonโ€™t help you actually develop healthy habits in the long run? What happens when the challenge is done? Wonโ€™t you just go back to your old habits without making permanent changes?

    Maybe, maybe not. It depends on you. Paleo challenges arenโ€™t good or bad; itโ€™s all in how you use them. The deciding factor is you โ€“ here are some suggestions for deciding whether or not a Paleo challenge or a similar program is the best thing you could be doing right now.

    A Challenge Might be Right for You Ifโ€ฆ

    You already have a good emotional relationship with food and your body

    You might want to change some things about your diet or your body, but you donโ€™t hate yourself and you mostly treat yourself with compassion. You donโ€™t have to always love yourself or be totally enthused about your body all the time โ€“ real life is not an Instagram feed. Itโ€™s fine to sometimes be neutral, or ambivalent, or even dislike yourself sometimes. But for the most part, your thoughts about food and your body donโ€™t cause you significant distress, and they donโ€™t make you miserable. You can decide to eliminate certain foods without making it into a punishment.

    You do well with diving into the deep end

    Some people prefer to approach changes that way โ€“ none of this toe-dipping nonsense; just jump right in, deal with the temperature all at once if itโ€™s cold, and get to swimming. Not everyone is like that, but if you are, then a challenge can be a great way to start or recommit to Paleo.

    You have a temporary rough patch coming up and need some extra motivation

    If you need the motivation of a challenge all the time, itโ€™s a sign that you need to stop doing challenges and find a more sustainable way to eat. If your diet requires constant external motivation to stick with it, itโ€™s the wrong diet for you.

    PurpleVegetable Paleo
    If you want to do a trial run of something like the Autoimmune Protocol, a challenge can be just right.

    But sometimes, special circumstances call for special tactics, and if youโ€™ve got a particularly hard few weeks or just one particular weekend coming up, committing to a Paleo challenge may be a helpful extra push. After all, who wants to blow it on Day 20 of their 21-day challenge by eating a bagel at a highway rest stop? And with challenges like the Paleo Restart that give you a meal plan and shopping list, the mental relief of having everything planned out for you can be a nice break during a stressful time in your life.

    You want to identify a specific sensitivity

    If you want to see whether or not youโ€™re sensitive to dairy, itโ€™s hard to beat a few weeks of dairy elimination. The same goes for FODMAPs, histamines, fructose, or just about anything else. Finding a sensitivity could be the key to finally resolving your symptoms, but itโ€™s hard to give up even more foods from your diet before youโ€™re sure itโ€™s going to help. In this case, a specific and targeted elimination challenge can be the support and motivation you need to give it a try.

    Maybe Skip the Challenge Ifโ€ฆ

    You donโ€™t know how to eat well when youโ€™re not doing a challenge

    This might be you if you do a challenge, power throughโ€ฆand then go spectacularly off the rails, and then feel so guilty that you dive into another challenge to โ€œget back on track,โ€ power through thatโ€ฆand then go off the rails again when itโ€™s done only to appease your conscience with yet another challengeโ€ฆand so on.

    If this is you, you do not need another challenge.

    What you need in this situation is a way of eating that you can sustain even without a challenge to motivate you, so you arenโ€™t swinging wildly between extremes all the time. Diets that rely on a constant flow of external motivation are unsustainable. You need to learn to eat well โ€“ whatever that means for you โ€“ without the security blanket of someone elseโ€™s rules. Another challenge will just keep the cycle going.

    Often (not always, but often), the โ€œchallengesโ€ in this cycle are unsustainably low in calories, either because theyโ€™re just lousy eating plans or because theyโ€™re perfectly fine eating plans but youโ€™re interpreting them to be punitive โ€œdietsโ€ and restricting your food intake. Then of course you end up binging, because your body is starving. This is a biological cycle, itโ€™s largely out of your control, and it wonโ€™t go away until you stop starving yourself and find a way of eating that satisfies your hunger โ€“ yes, even if you want to lose weight.

    You hate yourself

    Using food to punish yourself (for โ€œbeing fat,โ€ โ€œbeing lazy,โ€ or just for existing) is arguably worse for your health than any particular food could possibly be. Using a Paleo challenge to punish yourself with food turns that challenge into a kind of eating disorder regardless of what the authors intended. If you respect the intentions behind the challenge, donโ€™t do that.

    It's just not workable

    If you're moving across the country and trying to manage a stressful transition period at work and temporarily taking care of your sister's kids and participating in your friend's wedding...your plate is probably full. You might not be able to give a challenge the time and energy it deserves, especially if it involves memorizing a new set of rules, following someone else's shopping lists or meal plans, eating very specific foods that aren't available when you're traveling, or adding a bunch of extra workouts on top of your already-packed schedule.

    If it's just adding more stress on top of stress, a challenge isn't improving your health. That doesn't mean "go off the rails completely and eat nothing but junk food;" it means "make the best decisions you reasonably can, and don't sweat the small stuff." You can always do a challenge later, when you have the energy to do it properly without driving yourself insane.

    The challenge doesn't address your needs

    If you're a happy moderate-carb eater and you have no reason to go low-carb, there's no point doing a low-carb challenge just because it's there. If you don't have any symptoms that would indicate a FODMAP intolerance, there's no point doing a FODMAP elimination challenge and making your life unnecessarily difficult. If you're already eating the Paleo basics, you don't need a Paleo Basics challenge - it's just the way you eat already!

    Don't use challenges as a form of entertainment, and don't feel pressured to do one just because it's there. If it doesn't address a particular need that you have (for motivation, for finding a sensitivity, whatever your need might be), there's no reason to commit to it.

    Summing it Up

    A Paleo challenge can be great, if youโ€™re ready to take it on in the right spirit and make the most of it. But challenges also have a dark side, especially if theyโ€™re the only way you know how to keep yourself in control. If youโ€™re stuck in a challenge-binge-challenge cycle, the answer is not another challenge.

    So is a challenge right for you? Possibly! At the right time, done for the right reasons, a Paleo challenge can be great. But take a hard look at your motivation and your personal diet history before you jump in.

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