Paleo Diet Definition
The Paleo Diet, created in 1974 by gastroenterologist Walter L Voegtlin, prescribes a diet similar to that of your ancestors from the Palaeolithic Age 2,000,000 years ago. The Paleo Diet is therefore based on vegetables, fruit, beef, pork, eggs, nuts and seeds, seafood, animal fats and unrefined oils. It’s biggest selling point is that you will feel less hungry on the Paleo Diet, while still reaching your health and weight loss goals. Get a Paleo diet guide here.
Paleo Diet For Weight Loss
The Paleo Diet became popular in 2013 when celebrities like actress Megan Fox, NBA star Grant Hill, actress Jessica Biel, actor Matthew McConaughey, Kim Kardashian and Uma Thurman reported using it to lose weight. It has remained in popularity because there is science to back its effectiveness in weight management and disease prevention.
Paleo Diet Food List
The Paleo Diet restricts consumption of all foods that have entered our diets since the Agricultural Revolution that took place 10,000 years ago. This was the transition of man from the hunter-gatherer stage to the farmer-breeder stage.
Fresh fruit (dried fruit and very sweet fruit like grapes should be consumed in moderation), vegetables, eggs (up to six per week), meat (poultry, pork, beef, fish, game), seafood, unrefined oils and unsalted nuts are all staples of the Paleo Diet.
It is essential that all foods be organic or free-range and as close to the less toxic diet of Palaeolithic times as possible. Certain fats (animal fat, olive oil, avocado, linseed oil) are allowed in limited quantities, preferably eaten raw. As far as hydration goes, you must drink 1.5-2 liters of water daily. You can also enjoy unsweetened herbal drinks, coffee, and fresh fruit juice.
All foods that are packaged and processed are prohibited on the Paleo Diet. Other items not allowed on the Paleo Diet include carbs not ingested from fruits and vegetables, starchy vegetables like peas, corn and potatoes, pistachios, legumes, soybeans, rice, macaroni, sugar, salt, dairy products (butter, milk, cheese), refined vegetable oils, alcohol, sweets, soft drinks, processed meats, sauces and all cereals.
What Does An Average Day Look Like?
Breakfast
- An omelet is always a very good choice. Try eggs, broccoli, mushrooms, onion, peppers, turkey or chicken and olive oil. You can also add herbs to spice things up.
- One detox drink or all natural fruit juice.
- A hot beverage without sugar.
Snack
- Seasonal fruit (fresh or dried) or
- One slice of chicken or turkey or
- One boiled egg and vegetables cut into pieces (carrots, peppers, cucumber, tomato) or
- Unsalted nuts (almonds, walnuts, hazelnuts, cashews)
Lunch
- Make a large, rich salad with seasonal vegetables like lettuce, cabbage, arugula, spinach, peppers, cauliflower, cucumber, carrots, avocados, walnuts, almonds and slices of apple or pear. Sprinkle with olive oil and lemon juice.
- Steam, cook or boil any protein like beef, chicken, turkey, fish, seafood or pork. Add herbs, olive oil, and lemon.
Snack
- Fruit (fresh and/or dried)
- Nuts such as almonds or walnuts
Dinner
- Make a delicious salad with tomato, avocado, nuts, broccoli, carrots, artichokes, green beans, asparagus or whatever else your heart desires, and add olive oil and lemon.
- Steam, cook or boil any protein like beef, chicken, turkey, fish, seafood or pork. Add herbs, olive oil, and lemon.
Paleo Diet Rules
This is a diet that suggests that we eat – theoretically – what cavemen ate.
The Three Levels
The Palaeolithic Diet has 3 levels. Each level lasts two weeks and includes a dedicated number of free meals where you can cheat and eat whatever you want. The first level allows for three free meals per week, level two allows for two and level three allows for one. Each week you choose your desired level based on your desired results.
Paleo Diet Benefits
The Paleo Diet was not created by man, but rather by nature, as its creators claim. It was designed based on the diet of our hunter-gatherer ancestors and so is the most natural. It is a protein-based diet that won’t load you up on empty calories. It keeps your glycemic index low by excluding all carbs not consumed in fruit and vegetables. As a result, you lose weight more easily and regulate your blood sugar more effectively.
Paleo Diet Results
The Paleo Diet promises that you will not only lose up to ten pounds in six weeks but also rids yourself of the risk of developing diseases like diabetes, autoimmune disorders and cardiovascular.
All in all, the Paleo Diet is a simple and healthy diet free from processed foods containing additives (salt, sugar) and flavor enhancers. It is a diet relatively rich in fiber and complex carbohydrates, good quality proteins that are a good source of energy, and quality fat and carbohydrates from fruits and vegetables. There are no legumes that could replace grains or dairy products, but the calcium that may be lacking can also be obtained from sesame seeds, almonds, and fish.
Beyond the obvious food restrictions making it difficult to maintain, you will achieve weight loss if you exercise portion control.
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