What is a paleo diet?
The Paleo diet is inspired by what people ate during the Paleolithic period. People followed no fixed diet and ate whatever they could find or provide to them. Some indulged in foods low in carbohydrate protein, while others had diets high in carbohydrates.
That said, a Paleolithic diet or caveman diet eliminates high-fat and processed foods that have little or no nutritional value. These foods have a lot of calories, which causes weight gain. A paleo diet emphasizes eating fruits and vegetables rich in healthy vitamins, minerals, and fiber that help your cravings disappear and satiate you for a longer period of time. This in turn holds extra calories and avoids the possibility of gaining unnecessary weight.
Foods to eat
As mentioned above, a paleo diet limits processed and fatty foods. Therefore, here are some key foods to eat in a paleo diet.
– Thin meat such as beef, chicken, lamb, turkey, pork and others.
– Seafood such as salmon, shrimp, trout, etc.
– Vegetables such as broccoli, carrots, kale, spinach, etc.
– Fruits like apples, strawberries, avocados, oranges, pears and more.
– Nuts and seeds.
– Extra virgin olive oil, coconut oil, avocado oil and others.
Conversely, these foods should be avoided if you want to go on a paleodiet diet.
– Sugar foods and drinks
– All dairy products, including milk, cheese, yogurt and butter
– Legumes, such as beans, peanuts and peas
– Grains such as wheat, rye, rice and barley
– Artificial sweeteners
– Processed foods
Advantages of paleo diet
Considering that a paleo diet consists of fruits and vegetables, one can reap many nutritional benefits from such a diet. Additionally, although there is no defined diet cycle to follow, you can eat the permitted foods and avoid those that are not.
A paleo diet focuses on cutting out the processed and sugary foods, which helps you regulate your calories and keep your weight under control. There are anti-inflammatory benefits of plant foods in fruits, vegetables, oils, nuts and seeds.
In addition, it eliminates the risk of developing chronic diseases such as type 2 diabetes and high blood pressure. Although there are no specific data to confirm the claims, but because a paleo diet consists of whole and unprocessed foods, studies suggest that it is a healthy diet.
Restrictions of paleo diet
Whether or not a paleo diet is suitable for your health is yet to be seen. It all depends on your food approach. While there is a set of foods to avoid, depending on your intake, it can be beneficial or detrimental to your body.
A paleo diet can also cost you a lot. It emphasizes organic foods and good quality meat that can be very expensive. Besides, it can be a difficult alternative for vegans and vegetarians, especially since it excludes beans.
Additionally, the effectiveness of paleo diets can be assumed only because the scientific evidence is limited.
An example meal plan for a paleo diet
If you want to switch to a paleo diet, you can follow these sample plans and change it to your liking.
For breakfast, you can have eggs and vegetables fried in coconut oil and a piece of fruit. Or you can add some bacon with eggs with some fruit.
For lunch, switch to a chicken salad with olive oil with a handful of nuts. You can also have a sandwich in lettuce leaf, with meat and fresh vegetables.
Finally, for dinner, you can salmon fried in butter, with vegetables. Or Fried pork with vegetables.
Tips for following a paleodiet effectively
– Paleo diet comes without restrictions on the portion. Therefore, it is important to control your food intake. Don’t overeat one food over the other as it can have some negative impact on your body.
– Try to regulate your protein, as it can mean too little carbohydrate, which is the energy source for your physical activities.
Disclaimer: The views expressed in this article should not be construed as a substitute for medical advice. Please consult your doctor for more details.