The Paleo Diet
The paleo diet, also known as one of the world’s healthiest diets, is based on the principle that the optimal diet is one to which humans are genetically adapted. The therapeutic effect of this diet is supported by human trials as well as success stories. This is a nutritional plan based on the ancient diet that humans consumed during the Paleolithic era which ended with the development of agriculture and grain-based diets. This general diet consists of fish, grass-fed meats, eggs, fruits and vegetables, fungi, roots, and nuts. The main exclusions in the diet are grains, legumes, dairy products, refined sugars, and processed oils.
Losing Weight With Paleo Diet
While the paleo diet is not designed exclusively for weight loss, it can be used to increase weight loss. The reason why it’s so easy to achieve a healthy weight while following this nutritional plan is because it re-creates the food environment that humans are evolved for. The high-carbohydrate diet most people today is problematic and leads to weight gain and ultimately, obesity. By disturbing the body’s balance of insulin and leptin, losing weight is much more challenging. The paleo diet helps to reduce insulin resistance and achieve a healthier lifestyle.
When trying to achieve weight loss with the paleo diet, there are a few modifications and secrets that can be helpful. Nuts and seeds are problematic. Although they’re fine in small amounts, anyone who struggles with limiting themselves should probably cut them out of their dietary plan. There are also many “paleo-ified” versions of desserts and favorite junk foods. These are technically paleo-friendly, but are usually high in calories and should be avoided.
One strategy that works well with the Paleo diet is intermittent fasting. This magnifies the benefits of carbohydrate restriction by encouraging the body to burn fat. Intermittent fasting one day a week has been shown to significantly lower fat stores in the body, helping to achieve a healthy weight. However, weight loss is not going to be seen without exercising. All kinds of exercise can be fit into this dietary plan, and it’s recommended to perform 30 minutes of moderate physical activity every day.
Paleo Diet Recipes, Shopping, And Eating Habits
The biggest challenge for most people switching to the paleo diet is figuring out what to eat. When you follow the paleo diet your grocery list is going to contain the following items: grass-fed meats, fish/seafood, fresh fruits and vegetables, eggs, nuts and seeds, and oils such as olive, walnut, flaxseed, and coconut. The good news is that there are many paleo recipes both in books and online that can be used for resources.
A breakfast on the paleo diet might consist of free-range scrambled eggs or an omelet, grapefruit or a seasonal fruit, and an herbal tea. This protein-packed breakfast is a great way to start the day. Paleo lunches are easy. A good rule of thumb is to start the week with a huge salad containing favorite vegetables like mixed greens, spinach, peppers, cucumbers, avocados, and walnuts. The salad can be stored in a container and then every day, portioned out with a serving of seasoned meat like turkey, salmon or any other fresh meat. Tossed with a little olive oil and lemon juice, this is a tasty lunch choice.
Snacks can be fresh fruits and vegetables or nuts for an easy-to-pack choice. Dinner is the most versatile. Some of the Paleo favorites include spaghetti squash topped with pesto, marinara, and meatballs, roasted beets and greens with pork, grilled turkey breast with tomato and avocado slices, and the list could go on. For desserts, berries and other fresh fruits are a great choice, especially for anyone who has a sweet tooth. This can help to give people just starting the paleo diet, an example of some of the basic eating patterns and habits.
Paleo Diet Results, Criticism, And Summary
The research backing up the paleo diet indicates that it works to help reduce the risk of heart disease, type 2 diabetes, and other degenerative diseases. It also helps to encourage weight loss in people who are overweight, as well as improve the athletic performance of healthy individuals.
The main criticism of the paleo diet is scientists who say that humans have adapted since the paleolithic period to allow them to eat a grain-based diet and still be healthy. While human metabolism has changed over the years, the high rate of obesity indicates that the current eating pattern is not ideal.
These are the basics of the paleo diet, modifications made to encourage weight loss, and some general ideas for meals. The paleo diet has become popular with athletes, overweight individuals, and anyone who wants to reduce the risk of chronic nutrition-related diseases. It is both easy and versatile to follow.