The Paleo diet is a way of eating that’s principles are based on our hunter-gatherer ancestors way of eating. Also known as the Paleolithic diet, it focuses mainly on eliminating processed foods and instead focusing on protein and vegetables. Throughout the Paleolithic era humans survived mainly by way of hunting and gathering all of their food. Back then, food was looked at differently. It was not considered a source of enjoyment but as a means of survival.
Over the last several generations food has become a hobby and a source of comfort rather than simply a source of nutrition or even as medicine. This has resulted in the United States becoming a nation struggling with obesity, health problems, and many diseases. In this article we will discuss the Paleo diet and several tips on how to follow the diet, its benefits, as well as some of the finer details of the diet.
The Paleo diet, or caveman diet as it is also known, is centered on certain types of allowed foods. The foods that are allowed are those that would normally be hunted and or captured by our Paleolithic ancestors. The allowed items include fruits, mushrooms, berries, roots, shellfish, vegetables, eggs, meat, and fish. While the list of foods that are not allowed are any foods containing white potatoes, dairy, beans, sugars, nuts, and grains. Only oils that are derived from fruits or tree nuts such as avocado oil, olive oil, palm oil, almond oil, pecan oil, hazelnut oil, coconut oil, walnut oil, or macadamia oil are allowed. Processed oils and oils derived from seeds are not allowed. All meats should be grass-fed whenever possible.
Grass fed meats are high in omega-3 and omega-6 fatty acids and these acids are properly balanced in grass fed meat. This is rarely true of processed and packaged meats which also contain preservatives as well as nitrates. Nitrates will cause water retention which will short circuit your weight loss goals quickly. Your vegetables should be mainly green, leafy vegetables. However, according to many studies ancient foragers did have access to over 300 different types of edible plants. So a wide range of vegetables and seeds may be consumed.
Salt is definitely not allowed on the diet as our ancestors did not have access to salt. Once you remove it from your diet he will no longer crave salty foods. Most likely the same tissue will be resolved with sugary foods. Water is the only drink that is allowed on the Paleo diet. It is highly recommended that you drink spring water whenever possible. And only drink when you are thirsty. Tap water usually contains chemicals such as chlorine or fluoride which can also short circuit your weight loss goals.
Supplementing with vitamins and minerals is unnecessary while on this diet. The foods that are recommended are generally very nutrient dense foods and therefore any vitamin supplements and mineral supplements will be rendered unnecessary. Vitamin D and fish oil supplements are the only possible exceptions to this rule. Vitamin D is necessary for those who cannot be outside on a regular basis. Fish oil supplements are allowed for those who are unable to consume the required amount of fish for whatever reason.
The paleo diet is one of the most popular diets in the world and is also considered by many experts to be one of the most beneficial. This diet is more of a lifestyle change and less about obtaining a specific weight loss goal. According to many studies the Paleo diet works well with the natural gene expression of body which in turn allows the body to function more efficiently This can eliminate many different types of health problems and ailments. While it is not specifically a cure for any diseases or conditions the return of the body to optimum level of health will allow the body to focus alleviating these conditions.
Some of the main benefits of the diet that are reported by its users are clear skin, elevated testosterone levels, healthy estrogen levels for women, more energy, healthier muscle growth, softer skin, better joint health, more efficient digestion, reduction in pain, higher sex drive, increased fertility, less body odor, higher stamina, reduction in the amount of sleep required, less painful menstrual cramps, stronger bones, healthier and thicker hair, better sleep, reduction of cravings for sugary foods, higher levels of flexibility and physical endurance, lower levels of stress, and even reversal of tooth decay and the regulation of bowel function.
Since everyone is different your experience will be unique and so will your benefits. However you can be sure that you will feel healthier overall. With time you may even feel that you are in the best shape of your life. The results of Â this diet can be seen quickly and will increase over time.
The most important part of the Paleo diet is that it should contain low amounts of carbohydrates with as few calories from refined carbohydrates as possible. Eliminating refined carbohydrates altogether is the main goal of the diet. Moderate amounts of protein mainly from animal sources is extremely important. The diet should also be very high in healthy fats and green leafy vegetables. Saturated fats, such as those from coconut and olive oils as well as those from grass fed beef can be eaten in virtually unlimited amounts.
Animal proteins are the main focus of the protein in the diet, however they are not to be eaten in unlimited amounts. Only a moderate amount of protein is required. The rule of thumb for protein is that you should have roughly 20 to 30 grams at each meal. This will help you feel fuller and lead to less hunger and less cravings for salty and sugary foods. Eating plenty of vegetables is very important in the diet as well as limiting the number of calories from fruits, even those from low sugar fruits such as berries. Grains and wheat are completely prohibited on the Paleo diet.
All oil in the Paleo Diet is to come from coconut and olive oils whenever possible. Partially or fully hydrogenated oils such as safflower oil, sunflower oil, corn oil, margarine, soybean oil, peanut oil, and canola oil are completely prohibited. Do not eat sugary foods, packaged foods, drink fruit juice and soft drinks, or add sugar under any circumstance. Dairy products are also prohibited.
There is no requirement for number of meals a day. You are to eat only when you feel hungry and only until you are full. Exercise is an important part of the Paleo diet however it is important not to overdo it. Most people do not realize the excessive exercise actually increases stress. This can overload the body and will most definitely short-circuit your weight loss goals.