What Is The Paleo Diet?
Paleo is a lifestyle that is based on the idea of eating the way our ancestors did during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. The diet consists of foods that can be hunted or gathered, such as meats, fish, nuts, seeds, fruits, vegetables, and natural oils. It does not include grains, dairy, legumes, processed foods, or refined sugars. The goal of the paleo lifestyle is to reduce inflammation, improve energy levels, and optimize overall health.
The Paleo Diet And Healthy Weight Loss
Get the Paleo Diet benefits of long-term and healthy weight loss.
In brief, the paleo diet generally consists of lean meats, fish, fruits, vegetables, nuts, and seeds — natural foods that past ancestors would obtain by hunting and gathering.
The paleo diet limits the intake of foods that became common in modern society when farming and food processing emerged.
The Paleo Diet allows you to eat healthily, and lose weight, and is based on our ancient ancestor’s hunter-gatherer approach. Eating foods in their natural form.
The Paleo Diet – Foods To Avoid
Legumes, such as peas, beans, lentils, and peanuts
Dairy Products or milk products are a type of food produced from or containing the milk of mammals, with cow milk being the most commonly consumed milk by humans.
Refined Sugar most commonly comes from sugar cane or sugar beets, which are processed to extract the sugar. Natural sources of sugar are digested slower and help you feel full for longer
Salt should be limited and not eliminated while dieting with the Paleo Diet. Salt has an essential role in maintaining human health. As the main source of sodium and chloride ions in the human diet, Salt or sodium is required for nerve and muscle function and helps with the regulation of fluids in the body. Sodium also helps to regulate the body’s blood pressure and volume.
Nightshades Potatoes, tomatoes, peppers, and eggplants are all common nightshades.
There are literally hundreds of plants that fall into the nightshade category, not all of which are potentially dangerous. Such as the potato, the green vegetative and fruiting parts of the potato contain the toxin solanine which is dangerous for human consumption. The Paleo Diet belief is that you may be better off eliminating nightshades understanding that harmful substances found in these vegetables may contribute to inflammatory bowel disease and other autoimmune conditions.
Highly Processed Foods may include boxed cereals, cheese, milk, bread, cookies, potato chips. Only to name a few because most foods we consume today are highly processed and not recommended when on the Paleo Diet.
Grains, such as corn, wheat, barley, rice, and oats.
The Paleo Diet Concept
The thinking is to consume food in its more natural state such as unprocessed animals and plants, including meat, fish, eggs, vegetables, fruits, nuts, and seeds. Our ancestors consumed unprocessed and natural foods and were not susceptible to the same diseases as modern humans.
The 7-Day Paleo Diet Plan To Lose Weight
It is a known fact that following the Paleo Diet can help you lose weight. The high protein and low carb Paleo Diet helps to reduce appetite and eliminates highly processed foods and added sugar. The Paleo Diet is a great choice if you don’t like counting calories. You can eat healthily and lose weight with the Paleo Diet, it could be a great option for you.
Paleo Diet Plan Including Breakfast-Lunch-Snack-Dinner
- Day 1:
- Breakfast: Scrambled Eggs with Sautéed Veggies and Bacon
- Lunch: Tuna Salad with Avocado and Almonds
- Snack: Apples with Almond Butter
- Dinner: Baked Salmon with Sweet Potato and Asparagus
- Day 2:
- Breakfast: Coconut-Almond Porridge with Berries
- Lunch: Chicken Caesar Salad with Olive Oil and Lemon
- Snack: Celery Sticks with Hummus
- Dinner: Grilled Shrimp with Zucchini Noodles and Pesto
- Day 3:
- Breakfast: Coconut Yogurt with Nuts and Seeds
- Lunch: Grilled Chicken Breast with a Side Salad
- Snack: Apple Slices with Cashew Cheese
- Dinner: Baked Cod with Spinach and Tomatoes
- Day 4:
- Breakfast: Omelet with Sautéed Veggies
- Lunch: Turkey Burger with Avocado and Sweet Potato Fries
- Snack: Coconut Flour Pancakes with Berries
- Dinner: Baked Salmon with Broccoli and Almonds
- Day 5:
- Breakfast: Smoothie Bowl with Berries, Almonds, and Coconut Flakes
- Lunch: Cobb Salad with Chicken, Bacon, and Avocado
- Snack: Trail Mix with Nuts and Seeds
- Dinner: Grilled Steak with Roasted Vegetables
- Day 6:
- Breakfast: Scrambled Eggs with Sautéed Veggies and Turkey Bacon
- Lunch: Tuna Salad with Olives and Tomatoes
- Snack: Banana with Almond Butter
- Dinner: Baked Chicken with Roasted Root Vegetables
- Day 7:
- Breakfast: Paleo Granola with Coconut Milk
- Lunch: Grilled Shrimp with Zucchini Noodles and Pesto
- Snack: Veggies and Hummus
- Dinner: Grilled Salmon with Asparagus and Mashed Sweet Potatoes
Enjoy these healthy tea blends to detox and boost your weight loss program.
Paleo Diet Studies
AIMS/HYPOTHESIS:
A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease.
METHODS:
Twenty-nine patients with ischaemic heart disease plus either glucose intolerance or type 2 diabetes were randomized to receive (1) a Palaeolithic (‘Old Stone Age’) diet based on lean meat, fish, fruits, vegetables, root vegetables, eggs, and nuts; or (2) a Consensus (Mediterranean-like) diet based on whole grains, low-fat dairy products, vegetables, fruits, fish, oils and margarine. Primary outcome variables were changes in weight, waist circumference and plasma glucose, glucose, and plasma insulin, Insulin in OGTTs.
RESULTS:
Over 12 weeks, there was a 26% decrease of AUC Glucose in the Palaeolithic group and a 7% decrease in the Consensus group. The larger improvement in the Palaeolithic group was independent of change in waist circumference (-5.6 cm in the Palaeolithic group, -2.9 cm in the Consensus group; p = 0.03). In the study population as a whole, there was no relationship between change in AUC Glucose and changes in weight or waist circumference. There was a tendency for a larger decrease of AUC Insulin in the Palaeolithic group, but because of the strong association between change in AUC Insulin and change in waist circumference, this did not remain after multivariate analysis.
CONCLUSIONS/INTERPRETATION:
A Palaeolithic diet may improve glucose tolerance independently of decreased waist circumference.
Study Source: PubMed.gov
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