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| Beginner’s Guide to Paleo | Paleo Diet Food List |
Sometimes, going back to your roots is what helps you stay in shape and follow a healthy lifestyle. That is the basic philosophy of the Paleo diet.
By promoting whole foods, which go through almost zero levels of processing and moderation and develop the same eating standards as that of our ancestors.
the paleo diet was designed for people to successfully lose weight by keeping away calorie ridden food groups and develop an alternative to modern lifestyle problems.
Also referred to as the ‘cavemen’s diet’, this diet plan has also been advocated to fight diseases like diabetes and heart diseases.
Studies have also suggested that following a Paleo diet can help significantly speed up the metabolic rate in the body and promote better health in the long run, thereby helping people stay fit.
Since the Paleo diet is largely restrictive and puts strong aversion to some food groups you can and cannot eat, it can get a little difficult to follow this.
However, the foods that are promoted with this diet plan are very nutritious and filling. When you survive on a diet of whole foods, you get more digestive fiber and nutrient content, thereby it helps in fighting obesity.
Paleo diet encourages you to include foods in your diet plan which are high in protein and low in carbs.
By eliminating food groups that are high on sugar and heavily processed, it helps ensure that your overall calorie intake is reduced.
If you are planning to lose weight, here is a handy guide of what to include and exclude from your diet.
WHAT TO EAT:
The diet plan believes in procuring food sources (both vegetarian and non-vegetarian) from the root.
Thus, the Paleo diet includes food items like eggs, vegetables, fruits, nuts, and seeds. Unlike other weight-loss diets, it also encourages the use of low-fat oils which are comparatively rich in anti-inflammatory omega-3 fatty acids like avocado, coconut, flaxseed, and olive oil.
WHAT NOT TO EAT:
The idea behind following a paleo diet is to cut out complex carbohydrates and gluten from your lifestyle. Hence, diet choices are very restrictive.
This is where it gets tough. While vegetables and fruits are easy to include in your diet, excluding grains, legumes, some forms of salts, and all forms of refined and artificial sugar.
Since legumes and grains were not a part of a cavemen’s diet, the usage of bread, beans, peanuts, pulses are completely excluded from the diet.
Dairy and alcohol are also largely prohibited from eating.
However, experts vary on the claims. You can also substitute dairy derived from other sources like coconut, almond milk.
Paleo diet also allows for the use of starchy veggies or high-sugar fruits only in moderation.
Tip:
While Paleo Diet helps you make substantial improvements to your lifestyle and lose weight for good, following a restrictive diet plan can also make you miss out on certain nutrients like calcium, vitamin D or even zinc.
It is best that you make a wise choice and consult a dietitian to know what is best for your body.
This does not simply mean “foods from a natural source,” because all food comes from a natural source.
However, there is a question of how processed a particular food might be. The name of the diet tells us quite a bit.
The whole idea of this diet is to eat the kinds of things that paleolithic man would have eaten.
This rules out foods that come from a natural source, but are heavily processed. Mostly, this diet consists of meat, vegetables, nuts, and fruit. Grains of any kind are disallowed, as are dairy and processed sugar.
The History of The Paleo DietThe Paleo diet was not invented by just one person, but by a series of researchers who built their conclusions upon the work of those who came before them.
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| Beginner’s Guide to Paleo | Paleo Diet Food List |
There are actually quite a few things that you can eat on the Paleo diet.
The general rule of thumb is: “If a caveman could have found it, you can eat it.” This is why processed foods like cheese and milk are not allowed. No caveman would have just found a wild block of cheese or a naturally-occurring jug of milk.
This means that pretty much all vegetables are on the menu, as well as all meats.
Eggs, nuts, and seeds are also allowed. Mushrooms are another little delicacy that you are allowed to indulge in, and fruits make an excellent substitute for high-sugar foods.
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How Do You Know What Is and Isn’t Paleo?As stated before, you just look at a type of food and ask yourself if a caveman would eat it. To clarify, the term “Paleo” is short for “Paleolithic.” It refers to the Paleolithic era of human history; before we learned how to grow crops or domesticate animals.
I want you to conjure up, in your mind, an image of a caveman named Ugg. When you are considering what to eat on your Paleo diet, ask yourself: “Would Ugg Eat This?” Ugg would be suspicious of anything he wasn’t familiar with, so processed foods of any kind might send him into a rage, thinking that you were trying to poison him.
How Do You Know What Is and Isn’t PaleoWhy The Paleo Diet Works
There are several reasons why this diet works.
One of the reasons is that you are working with the body’s natural tendencies rather than working against them.
Anytime you try to force your body to do something unnatural it isn’t likely to pan out very well.
When you look at the entirety of human history, we actually spent a lot more time as hunter-gatherers than most people realize.
It is believed that 80-90% of human history was spent living a hunter-gatherer existence.
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How The Paleo Diet WorksThe Paleo Diet works because it is a remarkably low-carb diet. While there are carbohydrates to be found in starchy vegetables like potatoes and squash, a Paleo diet is likely to be very low in carbohydrates.
Due to a large amount of bread in the modern diet, most of us consume a lot more carbs than we really need.
Carbs are concentrated energy, and you just don’t need that much on a day-to-day basis.
With fewer carbs to burn for energy, your body will turn to its next-best energy resource: Fat. For this reason, people on the Paleo diet tend to be leaner and more energetic.
Is The Paleo Diet SafeIs The Paleo Diet Safe?I think it is safe to say that this diet is very safe. Since you are eating in the way that humans are supposed to eat, I don’t see any potential for side effects.
Getting rid of sugar and processed foods certainly never hurt anyone. As for getting rid of carbs as an energy source, A person can easily make up for the lost carbs with a starchy vegetable.
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What Not to Eat on Paleo?Our bodies were never intended to handle processed, refined foods. Cutting them from your diet will seem hard initially but, after your body has detoxed from them, you will feel amazing.
Grains – Our bodies find it very hard to absorb a key protein in wheat called gluten. As a result, we develop intolerance and diseases that make us miserable. When you remove the gluten you feel great. You will also lose weight, especially the extremely dangerous visceral body fat that sits around your stomach area.
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| Beginner’s Guide to Paleo | Paleo Diet Food List |
Cut out all fruit juices, soft drinks, cakes, sweets, and ice cream. And don’t be fooled by those ‘low fat’ products on the shelf; they are oozing with sugar!
Dairy – They don’t make cheese and milk the way they used to – not even close. As a result, they are now far more processed and far less nutritious than in previous generations. Taking dairy from your diet will improve your waistline as well as your digestive system.
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Margarine – Margarine is a completely nutrient-devoid product. It contains an ingredient list that simply does not belong in the human body. In fact, margarine is one ingredient of having the same profile as paint! Do yourself a favor and avoid this nasty spread at all costs.
Tea and Coffee – For many switching to the Paleo life, cutting out their early morning coffee is the hardest thing to overcome. Caffeine is a stimulant and can mask how your body is really feeling. People adhering to a Paleo life want to be as in-tune to their body as possible, so any form of stimulant is a no-no.
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There is no need to give up meeting friends for ‘coffee’ though. Try switching to caffeine-free herbal teas. They are delicious, come in a multitude of flavors, and are stocked at the majority of cafes and restaurants now.
Excess caffeine stimulates your adrenal glands to pump out cortisol and cortisol is a fat-storing hormone. Caffeine also disturbs your sleep, which also encourages your body to store fat. And don’t think you can simply skip over to decaf – it is loaded with chemicals, so it would pay to skip it also. If you simply must get a daily coffee fix, opt for a cup of black, organic coffee – and have it before lunch.
The paleo diet runs on the same foods our hunter-gather ancestors supposedly ate: fruits, vegetables, meats, seafood, and nuts.
The Paleo Diet. has a healthy ratio of saturated-to-unsaturated fatty acids, increases vitamin and nutrient consumption, and contains an optimal balance of protein, fat, and carbohydrates.
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One small study published in the journal Diabetologia found that the diet improved blood sugar over 12 weeks compared to a Mediterranean one that allowed grains.
Foods that a person can eat on the paleo diet include:
vegetables
fruit
nuts
seeds
lean meat
fish
eggs
herbs
spices
oils that come from fruit or nuts, such as olive oil, coconut oil, and almond oil
grains, including wheat, oats, and barley
legumes, such as beans, lentils, peas, and peanuts
dairy
trans fats (hydrogenated oils)
refined sugars
artificial sweeteners
low-fat or diet products
salt
What to Drink When You’re Thirsty :
water should be your go-to beverage.
Tea: Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.
Coffee: Coffee is actually very high in antioxidants as well.
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| Beginner’s Guide to Paleo | Paleo Diet Food List |
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