What is Paleo?
The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf
|Okay To Eat||Avoid|
|Lean Meats||Processed Food & Sugars|
|Nuts & Seeds||Starches|
Your Paleo Diet Food List
While there’s no need to bust out your hunting spear, it’s important to stick to the basic tenets of the caveman diet whenever you can. “They ate exclusively the wild plant and animal foods they could hunt, gather, forage or fish in their native environment,” says Dr. Cordain.
When cavemen roamed the Earth, there were no processed foods or refined sugars and grains. “Fatty meats such as sausage, bacon and pepperoni and starchy vegetables like white potatoes and corn as well as beans such as black, kidney, or pinto are not allowed,” says Leslie Bonci, MHP, RD, director of sports nutrition at the University of Pittsburg Medical Center, Center for Sports Medicine.
Then there are certain products like walnut oil and extra virgin olive oil, which weren’t available to cavemen, but because they closely emulate the oils our ancestors received from animal carcasses and plants, they’re considered acceptable.
The Benefits of Paleo
You eat unprocessed, real food
Paleo and primal diets consist of real, whole foods – except for some natural but bottled or packaged sauces, condiments and ingredients – so you automatically eliminate a whole range of preservatives, hidden sugars, sodium, additives, colouring, artificial flavouring and who knows what else. As a result you eliminate unnecessary toxins and consume more nutrients, plus the food tastes so much better.
Paleo diet is rich in nutrients
One of the misconception about the Paleo diet is that it’s all about protein and fat. What many don’t realize is that by eliminating nutrient-void processed carbs – I call them fillers – we supplement with loads of vegetables, healthy fats, nuts, seeds, berries and fruit, all of which are full of minerals and vitamins. Combine that with the improved gut health and increased nutrient absorption which happens through avoidance of irritating grains and legumes, and you get a very balanced diet. You’d be surprised that we can get pretty much all required nutrients from animal, seafood and plant based foods.
Sustained weight loss
Most people experience weight loss and muscle growth while eating a paleo diet and keeping an active lifestyle. Improved metabolic processes and gut health, better sleep, stress management, sufficient Vitamin D and a healthy ratio of Omega-3/6 fatty acids all aid in burning off stored body fat.
Reduced bloat (and gas)
Paleo diet provides lots of fiber, which together with adequate H2O intake and a smaller intake of sodium help to decrease the bloat many people experience on a Western diet. Plus, paleo diet helps to improve the gut flora which is essential in keeping a healthy digestion.
Say goodbye to Hangry
Hangry is a combination of hungry+angry, which is a common symptom for many people suffering from acute or chronic hyperglycemia. This also happens when the blood sugar drops and the person gets a rapid onset of hunger accompanied by irritability, fatigue, disorientation, and a foggy mind. Meals consisting of protein and fat are very satiating. The energy your body gets from fat, protein and some glucose from low GI carbs is released slowly and evenly throughout the day. As a result, the blood sugar levels stay stable and you rarely experience energy drops; hunger develops gradually without the crazy mood swings.
It’s rich in healthy fats
Paleo diet promotes healthy saturated fat from grass fed meat, poultry, seafood, ghee, butter and coconuts; lots of monounsaturated fat from olive oil, nuts and seeds and a small amount of polyunsaturated fats; no trans fats; a healthy ratio of Omega-3 to Omega-6 fatty acids. The right types of fat are essential in maintaining healthy arteries, brain function, healthy skin, as well as decreasing systemic inflammation.
People following the Paleo/Primal diet experience many of the below benefits:
Increased and more stable energy levels
Clearer skin and healthier looking hair
Improved mood and attitude
Improvements in those suffering depression or anxieties
Less or no bloating, decreased gas
Sustained weight loss
Muscle growth; increased fitness
Lowered risk of heart disease, diabetes and cancer
Higher immune function and a general feeling of well being
Improved glucose tolerance; decreased insulin secretion and increased insulin sensitivity
Improved lipid profiles
Healthier gut flora
Better absorption of nutrients from food
Paleo diet is anti-inflammatory, most people experience reduction of pain associated with inflammation
Improvements in those with respiratory problems such as asthma
I personally started this diet and in two months i lost 4 kgs. I was so happy with that because i used to go to the gym 3 – 4 times a week, but i will only lose 1-2 lbs in a month. It was like, really? Come on! For a busy mom like me i don’t have time to go to the gym. I discover this diet through a friend and tried it. It was hard specially for a mom like me who needs to cook everyday for the kids. But with discipline and keeping that goal to lose some weight. I was able to do it. I was so happy because i know that my kids were eating healthy, whole and unprocessed foods. They started to gain weight that time. They were eating whatever i cook even when it is vegetable because the dishes i was making was really tasty.
It requires discipline I am telling you because once you go back to your old eating habit the weight will also come back. Just think of it as you just wanted to be healthy and not to lose weight, but if you lose some weight that’s already a bonus.
The challenge was what to cook for breakfast, lunch, dinner and even snack. You have to make a meal plan. It will help you save time and at the same time avoid eating the same dish in a week. To help you better what to cook and what to eat on Paleo Diet, try this