What is The Paleo Diet ?
Rules of Paleo Diet !
What is The Paleo Diet ?
Paleo Diet Definition
Today we are going to inform you about one of the most popular diets around; Paleo Diet. This term is used to describe to our ancestor’s nutrition program. Word comes from Paleolithic Age when our ancestors were hunter-gatherers. Losing weight wasn’t a problem for then. They were eating whatever they can find or hunt; fruits, fish, animal meat, roots and so on. This diet program firstly introduced by a gastroenterology specialist Dr. Walter L.Voegtlin. In year of 1975 he published a book name ‘The Stone Age Diet’ where he pointed importance of find our roots about nutrition.
It is known that a healthy nutrition system combination of low carbohydrates, balanced protein and lots of fibrous food. Because, human body designed for protein and fibrous food rather than carbohydrates and processed food. In this article, we will review the “paleo diet” which is very popular among Hollywood stars. And we know that the paleo diet is really effective and fast to lose weight ! So let’s take a look at how to lose weight with the Paleo Diet…
Paleo Diet Rules
How to Do Paleo Diet ?
In case of you are interested in paleo diet, remind this; this is not a classic diet program which is a simple detox or lasts until when you lost weight. In order to have healthy and enduring body like our ancestors, you should see this diet as a lifestyle. Let’s learn some basic rules about paleo diet.
- Limit your carbohydrate intake
One of the key essence of paleo diet is reducing your daily carbohydrate intake as low as possible. That means you should avoid bakery products, fruits and vegetables which contains sugar and starch. As we know,carbohydrate intake is vital for our metabolism. Don’t worry, we will take needed carbohydrate through fresh fruits and vegetables.
- Mind your protein intake
Our ancestors in Paleolithic Age survived because of %30 of their nutrition was protein and they moved a lot. This is why we see muscled, athletic and healthy figures on every illustration. To achieve something like that we should give protein top priority in our nutrition. Red meat from naturally raised animals, chicken meat, fish and eggs are among our protein sources.
- Stay away from processed food
If you are doing paleo diet, you should let go every processed food which is sold in markets. These foods contain hydrogenated fat, lots of sugar, corn syrup and preservative substance which are unbalancing our body’s acid-alkali stability. Plus,this processed food has highly dangerous level of sodium. Consuming these types of foods, very dangerous for our hearth, kidney and vein health.
- Plentiful fibrous food
Especially in high protein-based diets, in order to balance body’s acid, alkali stability and relaxing digestive system fibrous food consumption is advised. Because of that, in paleo diet you can eat many greenery and starch free fruit and vegetables.
- Prefer fine oils
As a nature of this diet, food you prefer must natural and unprocessed as possible as can be. For this reason, oil types like sunflower oil, canola oil, margarine and corn oil should be avoided. Instead of these oils you should use olive oil, walnut oil and sesame oil. Coconut oil,avocado and salmon oil are also healthy oils which you can prefer.
Summary of Paleo
There are no boundaries on this diet expect limiting what we eat. You can eat when you feel hungry and eat until you are full. Only we consume food alike with Paleolithic Age foods.
We can summarize the pattern of this diet like this;
- % 40 protein
- % 20-30 carbohydrate
- % 30-40 fat
Pros and Cons of Paleo Diet
In paleo diet, because we lower our carbohydrate intake insulin level decreases and we burn more fat. Also, low carbohydrate intake our blood sugar stabilizes. This diet can be use against diabetes. We will eat fresh and natural food which will strengthen our immune system.
If we try to achieve exact nutrition like our ancestor in Paleolithic Age, paleo diet can be expensive. We also should eat high protein-based legumes which lower cost of our diet program.Taking diet as an only “meat eating” diet can lead to low fibrous intake. Among meat and fish, we should also consume enough vegetables. Otherwise, we can have digestion and discharge problems.
Foods We Must Avoid
- Refined sugar
- Milk and milk products
- Processed foods
- Fruits and vegetables which contains starch
- Flour and grain
Example Paleo Diet Meal Plan – 1
Here check out the sample meal plans for the paleo diet. You can also prepare similar meal plans yourself.
- Boiled spinach
- 5 slices of pastrami
- 5 walnut
- 1 orange
- 250 grams veal steak fillet
- 1 dessert spoon of butter
- 5 slices of pineapple
- 1 cup of purslane
- 1 green apple
- 2 fillet grilled salmon
- 1 cup green salad
- 1 cup nuts
- 1 spoon of olive oil
Example Paleo Diet Meal Plan – 2
- Lean Omelette
- 3-4 green or black olives
- 1-2 sweet peppers
- You can drink squeezed vegetable juice or half an avocado fruit
- Two walnuts or almonds. During the day you can drink 1 cup of tea without sugar.
- 200 grams of grilled meat or calf liver
- 1 bowl of broccoli soup
- 1 red pepper
- 1 handful of walnuts or 2-3 almonds
- 200 grams of veal cubed meat
- 2 small broccoli with 1 pepper
- 1 seasonal fruit or green salad
Some food son this list rejected by some followers of Paleo Diet. But there is no blacks and whites on this diet. Foods that are accepted by many can be rejected by some.
Summary of Paleo Diet with Infographic
I hope this guide of the paleo diet is useful for you ! Do not forget to drink at least 2 liters of water per day. You can also lose weight more quickly if you take more than 30 minutes of walking a day. Also you can visit here for info: https://thepaleodiet.comAlso, read the article I told you about how I lost 50 pounds in 4 months ! How did i lose weight ?
Wish everyone a good day, goodbye ! Do not forget follow us on social media 🙂