Diet Nutrition

Everything You Should Know about Paleo Diet

Paleolithic diet or Paleo diet is a dietary practice that is based on consumption of foods that were presumed to be consumed by humans in the Paleolithic era. It includes the foods in unprocessed form. The idea behind paleo diet is that our ancestors, who were genetically same as modern humans, were free from diseases like diabetes, obesity, and cardiac issues.

Many studies suggest that paleo diet is linked to weight loss and significant improvement in overall health. Here we will discuss what all is included in paleo diet and how can you adopt it. Interestingly, there is no one ‘right’ paleo diet plan. Depending on your requirement, it can consist of low-carb diet or a high-carb diet.

What should you eat?

For your diet to be paleo, it should be rich in natural, unprocessed foods. This will include meats like beef, lamb, chicken, pork, turkey, etc. You can eat salmon, trout, shrimp, haddock, eggs (enriched in omega-3). Further, you can go for a wide range of vegetables and fruits including broccoli, onions, tomatoes, kale, carrots, peppers, avocados, strawberries, blueberries, bananas, apples, etc.

Nuts are also a healthy and natural choice. These may include almonds, walnuts, pumpkin seeds, hazelnuts, macadamia nuts, etc. Further, go only for healthy fats like coconut oil, olive oil, avocado oil, etc.

What to avoid?

There are certain foods and ingredients that you must avoid in the paleo diet. These include foods containing sugar and high fructose, bread, pasta, rye, wheat, barley, legumes including lentils and beans, high-fat dairy products, vegetable oils like sunflower oil, corn oil, soybean oil, etc., and trans fats.

Artificial sweeteners are also no good. Avoid the processed foods. In simple words, avoid anything that looks like it is made in a factory.

The idea behind paleo diet

The idea behind switching to the paleo diet is that you start consuming more of healthy stuff. Paleolithic humans had their eating habits right. Eating paleo diet gives you health benefits, a few of which are listed below:

  • Fiber-rich food leading to more fiber consumption and therefore, improving gut health.

  • High protein intake

  • More omega-3 fatty acids consumption

  • Cutting down on saturated fats, sugars, and sodium

  • Taking more unsaturated fats

It is said that you are what you eat. Therefore, if you eat a healthy diet, you tend to be healthier. You lose the extra weight and achieve optimal health.

It is always suggested that when on the paleo diet, fulfill your thirst with water only. However, you can also take herbal teas and coffee occasionally.

Paleo Diet Plan

Though there is no one specific paleo diet plan, here is one you can start with. You can make adjustments to it depending on your requirement.

Monday

  • Breakfast: A piece of fruit, bacon, and eggs

  • Lunch: chicken salad with olive oil, nuts

  • Dinner: Burger with vegetable and salsa

Tuesday

  • Breakfast: Eggs and veggies fried in coconut oil, fruit

  • Lunch: Leftover burgers from last night

  • Dinner: Vegetables with salmon fried in butter

Wednesday

  • Breakfast: Fruit, eggs

  • Lunch: Sandwich in lettuce leaf, fresh vegetables, and meat

  • Dinner: vegetables, ground beef stir fry, berries

Thursday

  • Breakfast: Meat and vegetables

  • Lunch: Leftover stir from last night, nuts

  • Dinner: vegetables and fried pork

Friday

  • Breakfast: Eggs and veggies fried in coconut oil, fruit

  • Lunch: Chicken salad with olive oil, nuts

  • Dinner: Steak with vegetables

Saturday

  • Breakfast: Bacon and eggs

  • Lunch: Steak with vegetables

  • Dinner: Baked salmon, avocados, vegetables

Sunday

  • Breakfast: Veggies and meat

  • Lunch Meat, fresh veggies, and sandwich in lettuce leaf

  • Dinner: Grilled chicken wings, salsa, and veggies

References:

  1. https://thepaleodiet.com/what-to-eat-on-the-paleo-diet-paul-vandyken/

  2. https://www.huffingtonpost.com/john-berardi-phd/paleo-diet_b_5774200.html

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