The Paleo Diet

The paleo diet

What is the Paleo Diet?

The paleo diet is based on foods similar to what might have been eaten during the Paleolithic era, which dates back to 2.5 million to 10,000 years ago.

Other names for a paleo diet include Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet.

A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that could be obtained by hunting and gathering thousands of years ago. A paleo diet limits foods that became common when farming made an appearance about 10,000 years ago. These foods include dairy products, legumes and grains.

The theory is that most modern diseases can be linked to the modern diet and the consumption of grains, dairy, and processed foods.

Research has linked the paleo diet and it’s usage to many impressive health benefits.

How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds, while discouraging processed foods, sugar, dairy, and grains, some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as potatoes.

The aim of a paleo diet is to return to a way of eating that’s more like what early humans ate. The diet’s reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices — an idea known as the discordance hypothesis.

Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. This relatively late and quick change in our diets, according to the hypothesis, surpassed the body’s ability to adapt. This genetic mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today.

Here you’ll learn the paleo diet for beginners.

Although for every detail on the Paleo Diet here is book and ebook which walks you through it all step by step: The Paleo Diet book

The Paleo Diet

Benefits of the Paleo Diet

Weight Loss

The paleo diet is a low carb diet by design. Research has shown that simply removing processed foods will massively reduce your carb intake to fuel weight loss, by limiting carbs to around workout times you will avoid unwanted fat gain which is often caused by these excess carbs.

Reduced Risk of Disease

The paleo diet isn’t perfect, but the main focus is to avoid foods that can potentially harm your health with research which has been done proves this, the paleo diet makes it easy to avoid bad foods by giving you a simple plan; only eat what a caveman would be able to eat.
While this isn’t perfect, it will ensure you eat whole and healthy foods, and limit your risk for disease by avoiding the foods known to cause them.

Healthy Cells

You may not know it, but every cell in your body is made from both saturated and unsaturated fat and your cells depend on a healthy balance of the two in order to properly function, the paleo diet naturally provides a perfect balance of fats because it suggests both in healthy amounts while other diets limit one or the other.

More Muscle, Less Fat

The paleo diet meal plan relies heavily on animal meat and along with it comes healthy protein. This protein is very anabolic and is used for building new cells like muscle mass, the more muscle you have the better your metabolism will work, this is because muscles require energy to move and so in order to move the bigger muscles you must store more energy in them. This allows your body to send energy to muscle cells instead of fat cells.

By increasing muscle cells and shrinking fat cells (through a healthy paleo diet) any extra energy will be turned into glycogen in your muscles.

Get All the Vitamins & Minerals your body needs

The paleo diet meal plan suggests eating lots of fruit and vegetables, vegetables are a large part of the diet and it’s recommended to get a variety of them depending on the seasons, the different colors of vegetables are dependent on the nutrients they contain so by eating as many different colours as you can you ensure you get all your vitamins.

The Paleo Diet

Disadvantages of the Paleo Diet

  • • It can get expensive.
  • • You don’t eat any grains or dairy which are good for health and energy.
  • • This diet can be difficult for vegetarians, especially since it excludes beans.
  • • Most athletes need between 3 to 6 grams of carbs per pound of their body weight, per day. This would be very hard to do with just fruits and vegetables.

Foods to Eat on the Paleo Diet

Base your diet on these whole, unprocessed paleo foods:

  • • Meat: Beef, lamb, chicken, turkey, pork and others.
  • • Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
  • • Eggs: Choose free-range, pastured or omega-3 enriched eggs.
  • • Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
  • • Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
  • • Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
  • • Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
  • • Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others.
  • • Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.

Try to choose grass-fed, pasture-raised and organic if you can. If not, just make sure to always go for the least-processed option.

Foods to Avoid on the Paleo Diet

Avoid these foods and ingredients:

  • • Sugar and high-fructose corn syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.
  • • Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.
  • • Legumes: Beans, lentils and many more.
  • • Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
  • • Some vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.
  • • Trans fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.
  • • Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweeteners instead.
  • • Highly processed foods: Everything labeled “diet” or “low-fat” or that has many additives. Includes artificial meal replacements.

A simple guideline: If it looks like it was made in a factory then don’t eat it.

Paleo Diet Sample Meal plan for 1 Week

For a book and ebook full of 500 detailed menu plans like the one below and how to make them click here: The Paleo Diet cookbook

This paleo diet meal plan contains a balanced amount of paleo-friendly foods.

You can adjust this menu based on your own preferences.

Monday

  • • Breakfast: Eggs and vegetables fried in coconut oil. One piece of fruit.
  • • Lunch: Chicken salad with olive oil. Handful of nuts.
  • • Dinner: Burgers (no bun) fried in butter, with vegetables and some salsa.

Tuesday

  • • Breakfast: Bacon and eggs, with a piece of fruit.
  • • Lunch: Leftover burgers from the night before.
  • • Dinner: Salmon fried in butter, with vegetables.

Wednesday

  • • Breakfast: Meat with vegetables (leftovers from night before).
  • • Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
  • • Dinner: Ground beef stir-fry with vegetables. Some berries.

Thursday

  • • Breakfast: Eggs and a piece of fruit.
  • • Lunch: Leftover stir-fry from the night before. A handful of nuts.
  • • Dinner: Fried pork with vegetables.

Friday

  • • Breakfast: Eggs and vegetables fried in coconut oil.
  • • Lunch: Chicken salad with olive oil. Handful of nuts.
  • • Dinner: Steak with vegetables and sweet potatoes.

Saturday

  • • Breakfast: Bacon and eggs with a piece of fruit.
  • • Lunch: Leftover steak and vegetables from the night before.
  • • Dinner: Baked salmon with vegetables and avocado.

Sunday

  • • Breakfast: Meat with vegetables (leftovers from night before).
  • • Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
  • • Dinner: Grilled chicken wings with vegetables and salsa.

 

There is usually no need to track calories or macronutrients (protein, carbs or fat) on the paleo diet meal plan, at least not in the beginning, However, if you need to lose a lot of weight, it is a good idea to cut carbs somewhat and limit your intake high-fat foods, such as nuts.

Does the Paleo Diet work?

If you’re able to spend the money buying more whole, unprocessed foods and are willing to dedicate the time in the kitchen to preparing them, then this plan will assist as the paleo diet will help you lose weight or maintain your weight very quick and easily, It may also have other beneficial health effects, It’s well known that following a paleo diet can help you lose weight, It’s high in protein, low in carbs, may reduce appetite and eliminates highly processed foods and added sugar.

If you don’t like counting calories, evidence suggests the paleo diet could be a great option, however, it’s important to note that the paleo diet may not be for everyone, for example, those who struggle with food restriction may find it difficult adapting to the choices on the paleo diet.

If you are still considering trying the diet here is a book and ebook which will walk you through it all to help you make up your mind: The Paleo Diet book

But remember the only person who can make change happen is you, so I highly recommend you at least try it for yourself.

Anyone who is considering a major change to their diet should always talk to a doctor first.

 

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