So, have you ever thought about the food habit of our ancestors? If yes, then you may have a look at this content that what is the paleo diet.
Due to the development of technology, changes in lifestyles and some other facts, our food habits have been changed. Because if we think about the ancient times, we find that their food habit was quite different. Their food is called a “Paleo Diet.”
This diet indicates the Paleolithic era’s diet, which did not emphasize the total amount of carbs and fats. But nowadays, the paleo diet comes after by many people.So, are you interested in trying this diet? Or want to know details about it? Then this article is the best suggestion for you.
Table of Contents
What is Paleo Diet
The word paleo diet has become familiar in the 21st century, taken by the peoples of 2 million years ago. It is such a type of diet in which there is no limitation of carbs and fats. From the research of paleo proponents, it is the foundation that our genetics and anatomy have changed a little bit due to changes in food habits.
So, if we observe, we can see that the ancient people lived long. They have no critical diseases like cancer, diabetes, heart disease, etc. But if you think about that, you may feel that it was a miracle.
But the research found that their food habits and hard labor were responsible for that. Because in ancient times, they didn’t know the preparation of instruments like modern. So they couldn’t cultivate crops and depend on hunting.
They usually used to intake fruits, hunted animals, fishes, and wild plants, top-secret for their long life. Because of considering the benefits of this diet, people are trying to follow it. So it becomes quite a popular day by day.
How Does Paleo Diet Works
This diet is known as the stone age diet, including fish, milk, vegetables, meats, nuts, and seeds. Besides, when we consider the ancient diet, it was variable from region to region depending on the diet’s availability. The modern paleo diet is quite different from the original diet.
So, if we observe, we find that this diet emphasizes the low glycemic and high omega-3 fats. The diet mainly consists of high protein, moderate fat, mostly unsaturated fats, comparatively lower carbohydrates, high fiber, low refined sugar, and salt.
From fish, avocado, nuts, olive oil, and seeds, most omega-3 fats are found, especially EPA and DHA. The amount of omega-3 fatty acid may also vary depending on the source of food. For example, The concentrate feeding animal’s meat has lower amounts of omega-3 fatty acid than the grass diet animals as the total amount of its precursor (Alpha-linoleic acid) is lower.
It occurs due to metabolism differences, feeding differences of the animals. The amount of EPA and DHA also varied depending on the food source. So, in cases of 3 ounces cooked salmon 1000-2000 mg of EPA /DHA, it’s about 20-200 mg in grass-fed beef.
Preferable foods for the paleo diet
Many foods are preferable for the paleo diet, and the foods that we can eat in this diet explained below:
- Fruits – Apples, bananas, pears, oranges, avocado, strawberries, blueberries, etc.
- Vegetable food is broccoli, spinach, greens, lettuce, tomatoes, peppers, carrot, various vegetable mixes, etc. hazelnuts, etc.
- Condiments food is garlic, sea salt, turmeric, parsley, etc.
- Dark chocolate
- Sweet Potatoes
- Eggs
- Milk
Avoidable foods
Because the paleo diet is the diet of ancient times, many kinds of foods were not available. So many foods are not preferable for this diet. They are:
- Processed food
- Soft drinks
- Refined grains and sugar
- Cereals
- Whole grains
- Most of the dairy products
- Refined vegetable oils like canola
- Margarine
- Trans fats
- Artificial sweeteners
- White potato
- Alcohol
- Coffee
- Legumes – peanuts, beans, lentil
Benefits of the Paleo Diet
- Improve heart condition
Because this diet helps improve and increase HDL, it is beneficial for the heart. Besides, it lowers the blood cholesterol level, LDL, and triglycerides, which are harmful to the core.
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Supply more energy
When we take the usual food, we need to maintain a limitation where the paleo diet suggests you take food until you feel full.
Besides, the paleo diet list contains protein, carbs, fats, and vegetables through which an individual gets all necessary nutrients required by him/her.
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Helps to sleep well
This diet doesn’t refer to the chemicals and food additives like the usual food to feel sleep early at night. Because the chemicals and additives of our regular food interfere with the activity of serotonin. So, you can sleep throughout the whole night.
So when you take a paleo diet, it will help you maintain health like the ancient people.
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Able to prevent disease
This diet also helps prevent many diseases like chronic heart problems, blood glucose level, obesity, and other conditions.
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Save time
Usually, food processing consumes a lot of time, where a paleo diet can easily avoid this. So, it saves time.
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Helps to avoid fast food
Nowadays, we are mostly dependent on fast food. Because it is directly or indirectly responsible for weight gain, increases blood cholesterol level, and some other issues.
But if anyone takes a paleo diet can easily overcome this problem.
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Simple diet plan
From the food list of the paleo diet, we can see that it is elementary. Those foods are available everywhere. So anyone can easily maintain a paleo diet.
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Increase the intake of healthy fats
The paleo diet emphasizes omega-3 fats instead of other harmful fats, which have no harmful health effects.
- Helps to reduce weight
Because a paleo diet does not prefer processed food, it commands you to take low carb food. It helps to break down the fat of our body, ultimately a reduced weight.
Allowable Indulgence
The popularity of what is the paleo diet, which hit the peak of trend increasing peoples desire day by day. Despite having many conditions of not consuming many kinds of beverage, here it allows some of them. The foods and drinks that are allowable in the Paleo diet are given below:
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Wine
Technically, alcohol is not paleo-approved. But with time changing, there are diet and nutrition experts who have assured that occasionally a glass of wine couldn’t create any difference in a paleo diet. Here red wine is high in antioxidants and beneficial nutrients. So wine, a little bit of the red wine can be allowed in a Paleo Diet chart.
- Dark Chocolate
Dark chocolate, which has 70-80 % of cocoa content, is allowable in the paleo diet. Quality dark chocolate is very healthy and nutritious. Here dark chocolate is a sensible indulgence.
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Tea
Tea is a healthy beverage. Mostly green, black, and varieties tea as well. It has various beneficial compounds. So this is to be allowed in the paleo diet chart. Green tea is also perfect for health—tea one of the less processed that made from unoxidized leaves.
- Coffee
Coffee is high in antioxidants and useful nutrients. It has many health benefits. So it is also recommended to be allowed on the Paleo diet chart.
Health & Hygiene Beneficiaries to paleo diet
Paleo diet is beneficial for health and hygiene. It offers many health benefits. It works on promoting weight loss, reducing the risk of diabetes, controlling blood pressure, etc. Here are some points that are below:
- Controlling weight loss
Paleo diet helps to control weight. Initially, it helps to prevent the formation of getting fat as it is a fad diet. The diet chart holds many antioxidants that reserve the fats aside. It focuses on healthy living, not on luxury. The three times food plan makes people get a balanced diet and advise people to follow it. People how to control as well as lose their weight. Paleo diet can prevent obesity.
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Controlling Sugar Level
Following the paleo diet, diabetic patients can improve his/her sugar level condition. Paleo food chart helps to reduce the risk of diabetes. It contains vitamins, antioxidants, carbohydrates. So it will be beneficial for controlling the sugar level of diabetes and non-diabetes people. It reduces the risk of hypoglycemia in the body of low sugared people.
- Lowering Blood Pressure
Heart disease patients have a risk of having high blood pressure. Paleo diet and its proper food plan can help to keep blood pressure and also promotes heart health.
7 Days Paleo Diet Food Plan
A sample menu that contains a balanced paleo diet is given below. But, by all means, adjust this plan with your preferences.
Seven days Paleo Diet:
First Day
- Breakfast- Eggs and vegetables fried in coconut oil, a piece of fruit.
- Lunch – Chicken salad with olive oil, a handful of nuts.
- Dinner – Burgers (no nun), fried in butter, with vegetables and some salsa.
Second Day
- Breakfast- Bacon and eggs with a piece of fruit
- Lunch- Leftover burger from the previous night
- Dinner- Salmon fried in butter with vegetables.
Third-Day
- Breakfast – Meat with vegetables (leftover from the previous night
- Lunch- Sandwich in a lettuce leaf, with meat and fresh vegetables.
- Dinner – Ground beef stir-fry with vegetables and some Berries
Fourth Day
- Breakfast – Eggs and a piece of fruit
- Lunch – Leftover stir-fry from the previous night and a handful of nuts.
- Dinner – Fried pork with vegetables.
Fifth Day
- Breakfast – Eggs and vegetables fried in coconut oil.
- Lunch – Chicken salad with olive oil and a handful of nuts.
- Dinner – Steak with vegetables and sweet potatoes.
Sixth Day
- Breakfast – Bacon and eggs with a piece of fruit.
- Lunch – Leftover steak and vegetables (leftover from the previous night).
- Dinner – Baked salmon with vegetables and avocado.
Seventh Day
- Breakfast – Meat and vegetables (leftovers from the previous night).
- Lunch – Sandwich in a lettuce leaf, with meat and fresh vegetables.
- Dinner – Grilled chicken wings with vegetables and salsa.
Probable Oversight
In every diet chart, we may face many objections due to the inappropriate use of it. Here on a paleo diet, people may face problems and obstacles if they do not follow the particular chart for their excellent. In the paleo diet chart, some oversight may occur due to the meal plan.
In meal planning, the diet relies on depends much on fresh foods. Experts recommend expecting a time to plan, purchase, prepare, and cook the food. It may cause challenges to busy people or for those who have less experience with cooking.
Here, the diet chart must avoid processed food. But when to go to the shop, unprocessed food is much expensive than processed one like frozen or canned. Fresh meats and fishes are higher in cost. So many people can’t afford it on time.
Some food is category as whole grains, dairy, etc. Requires frequent label reading in the supermarket or the restaurants. These foods may increase the risk of deficiencies such as calcium, vitamin D, and vitamin B.
A high intake of red meats may cause many harmful consequences such as cardiovascular disease, diabetes, and even death.
FAQs (Frequently Asked Question) of paleo diet
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Question: Can the Paleo Diet help you to lose weight?
Answer: One can quickly lose weight with this diet plan as it is high in protein but low in carb. Moreover, it eliminates processed foods and foods with added sugar.
- Question: Do doctors recommend Paleo?
Answer: Generally, doctors recommend this diet mainly for type-2 diabetes, high blood pressure, and high cholesterol. But anyone who wants to have a better sleep, better energy, and fitness can try this diet.
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Question: How to manage the diet with a Busy Schedule?
Answer: The key to managing the diet is to take preparation beforehand. Plan for a whole week, then executes it. You can add readily available foods.
- Question: Does Paleo contain excessive meat?
Answer: It is a misconception about Paleo. The diet is high in protein. But the protein not only comes from meat. It can also come from seeds, nuts, and berries, etc.
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Question: What is the basic rule of this diet?
Answer: There is no fixed rule for Paleo. Its basic idea is to avoid processed foods and eat healthy and naturally available foods—for example, Fruits, meat, fish, nuts, etc.
Conclusion of paleo diet
What is a paleo diet? A paleo diet’s basic idea is to avoid processed food and focus on healthy and whole foods. Following the paleo diet is not that hard to get, as it is a diet of ancient times. People may get benefit from following this routine of the paleo diet.
