Paleo Diet

Paleo Diet

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 Beginners guide:

The Paleo diet or what is known as the Paleolithic diet is a diet designed to resemble what our human hunter ancestors ate thousands of years ago.  Researchers believe our ancestors’ diets consisted of whole foods, lean meat, fish, fruits, vegetables, nuts, and seeds-foods that in the past were obtained by hunting and gathering. Live on what the land provided, a time where hunting and foraging for food were essential skills for survival and staying lean and healthy and almost completely free of body fat based disease we suffer from today like obesity, diabetes, and heart disease.

Paleo Diet:

 The paleo diet consists of meat, fish, eggs, vegetable, fruits, nut, seeds,  herbs, spices, healthy fats, and oils. 

Dieters are encouraged to avoid any artificial highly processed foods, sugars, soft drinks, dairy products, juices, bread, certain vegetable oils, trans fats, and artificial sweeteners.

The goal of the dieter is to consume whole foods and avoid foods that came into existence when farmers emerged, like dairy products, legumes, and grains. The Paleo Grub book is a great book that will help you achieve these goals without exerting too much effort with over 470 easy to prepare recipes and a 10-week meal plan.

It is thought that the human body is genetically mismatched to the modern diet that emerged with farming practices, this mismatch is believed to be the contributing factors to the prevalence of obesity, diabetes and heart disease that exist today.

Hence the avoidance of grains such as wheat, oats, barley, and dairy products, refined sugar, salt, potatoes, and all highly processed foods, all man-made products.

Why you might follow a paleo diet:

You may choose to follow a paleo diet because you want to lose weight or maintain a healthy weight.  Maintain a lower rate of lifestyle diseases, like diabetes or heart disease. Stop stressing about meal prep and enjoy healthy energetic, meals that allow weight loss and weight maintenance

What to eat on a Paleo Diet:

  • Fruits
  • Vegetables
  • Nuts and seeds
  • Lean meats, grass-fed or wild game
  • Fish, rich in omega-3 fatty acids such as tuna, mackerel or salmon
  • Oils from fruit and nuts, like olive oil, or walnut oil
  • Beverage for hydration is water

What to avoid on a paleo diet:

  • Graines, like wheat, oats, barley
  • Legumes, beans, lentils, peanuts, and peas
  • Dairy products
  • Refined sugar
  • SaltPatatoes
  • Highly processed foods

A typical day’s menu:

Breakfast: Broiled salmon and cantaloupe and beverage.

Lunch: Broiled lean pork lion and salad with a lemon juice dressing and beverage

Dinner: Lean beef sirloin tip roast, steamed broccoli, salad with a lemon juice dressing and strawberries for dessert and beverage typically water

Snacks are not encouraged but if one is needed one can have baby carrots, hard-boiled egg, a piece of fruit, or a handful of nuts.

Dieters can also consume small quantities of wine or dark chocolate which have been found to be high in antioxidants and other beneficial nutrients.

The diet also emphasizes being physically active daily.

Results:

By following a whole-food-based diet and leading a physically active life the paleo diet  may provide some benefits like 

  • Weight loss
  • Improved glucose tolerance
  • Better blood pressure control
  • Lower triglyceridesBetter appetite management

Diet concerns: 

Even though the diet is rich in vegetables, fruits, and nuts, elements of a healthy diet it does lack whole grains and legumes, which are good sources of fiber, vitamins and other nutrients also the diet lack dairy products which are good sources of protein and calcium.

The Paleo diet foods are healthy, grass-fed or wild game and organic fruits and vegetables can also be too expensive for some people. 

The bottom line :

The paleo diet may lead to significant weight loss and major health improvements but there are no long term clinical studies about the overall health benefits and risks of the paleo diet.

Some see Paleo as a lifestyle and not a diet!

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