What does it mean paleo diet?
The paleolithic diet, also known as the paleo diet or caveman diet, is a diet based on the food humans ancient ancestors might likely have eaten, such as meat, nuts and berries, and excludes food to which they likely wouldnt have had access, like dairy.
The theory behind paleo diet is modern humans should go back to eating real, whole unprocessed foods that are more healthful than harmful to our bodies. The Paleo diet is not a weight loss cure-all. If years of unhealthy eating have wrecked your metabolism and you’re carrying around extra body fat, switching to a Paleo lifestyle will certainly help your body composition and overall health. This nutritional approach is about optimizing your health and wellness. The Paleo diet may feel restrictive at first, but if you have an open mind and adventurous palate, you’ll soon find that this way of eating offers infinite variety, flavors, and nourishment.
Diet in general
Once you decide to make a diet the calories are really only half of the battle, as they’re not all created equal – 400 calories of Doritos do NOT affect your body in the same way as 400 calories of high-quality vegetables and protein. Fortunately, if you can expand your horizons and remove certain types of food from your diet, you can stop worrying about counting calories forever. Lets take a look the reasearch below what is the everage calories consumption per capita.
You can read more about Daily Food Supply here.
Logic behind paleo diet
Here is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time. Some ate a low-carb diet high in animal foods, others a high-carb diet with lots of plants. Consider this as a general guideline, not something written in stone.
Foods to Eat on The Paleo Diet
Lean Proteins
Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals.
- Meats: Beef, lamb, chicken, turkey, pork and others.
- Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
- Eggs: Choose free-range, pastured or Omega-3 enriched eggs.
Fruits and Vegetables
Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.
- Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
- Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
- Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
Healthy Fats
Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
- Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
- Healthy Fats and Oils: Lard, tallow, coconut oil, olive oil, avocado oil and others.
- Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.
Foods you should avoid from
- Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.
- Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.
- Legumes: Beans, lentils and many more.
- Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
- Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.
- Trans Fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.
- Artificial Sweeteners: Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead.
- Highly Processed Foods: Everything labelled “diet” or “low-fat” or has many weird ingredients. Includes artificial meal replacements.
The Benefits
- More efficient workouts
- Stable blood sugar
- Burn off stored fat
- Reduced allergies
- Balanced energy through day
- Anti-inflammatory
- Clear skin, better teeths
- Improved sleep patterns
