A Detailed Paleo Diet Food List of What to Eat and Avoid

Those claims aren’t always backed up by scientific evidence.

For instance, promoters of the paleo diet say wheat consumption is linked to chronic digestive and inflammatory illnesses, but there’s no firm evidence that people who have not been diagnosed with the autoimmune condition celiac disease should avoid wheat and other gluten-laden foods. (3)

The paleo diet eliminates dairy because its advocates say many people are lactose intolerant, and because eating dairy has been associated with Crohn’s disease, among other claims. (4) While you wouldn’t want to eat lactose (a sugar found in dairy) if your body can’t tolerate it, there’s no proof that eating dairy causes Crohn’s or worsens symptoms in those who have been diagnosed. (5)

Similarly, paleo fans eschew legumes (beans and peas), soy, and peanuts because of a compound called phytic acid; but phytic acid may not be as harmful as they believe.

Phytic acid is a natural compound found in the seeds of plants, including nuts, grains, and beans. “It’s sometimes called an ‘anti-nutrient’ — or food inhibitor — because it can block the absorption of some minerals in the gut during digestion,” Hultin says.

But researchshows that in varied, balanced diets, the effects of phytic acid are not generally worrisome and that our guts can adapt to a diet that’s high in phytic acid. (6) Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease,  heart disease, and diabetes, according to a May 2014 study published in the American Journal of Clinical Nutrition. (7)

Other food exclusions mandated in the paleo diet do have a clear and proven health benefit for all individuals. “Another group of foods you’ll cut out are processed vegetable oils and refined sugar, including white and brown sugars, agave, corn syrup, and all artificial sweeteners,” Hultin says. An April 2014 study published in JAMA Internal Medicine shows that added sugars have been linked in studies to a host of health problems, such as increased risk of obesity, type 2 diabetes, and heart disease. (8)

Paleo Diet 101: Beginner’s Guide to What to Eat and How It Works

Favorite Resources for Info About the Paleo Diet

The Paleo Diet

Loren Cordain, PhD, is the founder of the paleo diet movement and a professor emeritus at Colorado State University in Fort Collins. His website has all the info you need to get started on your paleo journey, from “Is It Paleo?” to the latest research on the caveman diet.

Diet Review: Paleo Diet for Weight Loss 

Leave it to Harvard University’s T.H. Chan School of Public Health to deliver an unbiased look at the research on paleo and the benefits and risks of putting the diet into practice in real life. If you’re looking to learn the scientific truth about this eating plan, you’ll want to check out this resource.

Favorite Paleo Diet Blog

PaleOMG

PaleOMG is run by Juli Bauer, who has also published several cookbooks. Her recipes are well loved (like the classic “almost five-ingredient pizza spaghetti pie”), and include ideas for Crock-Pot, Instant Pot, and air fryer, as well as vegetarian, holiday, and party dishes — inspiration for paleo-friendly fare no matter the occasion.

Favorite Resource for Paleo Diet Meal Planning

Paleo Leap Meal Planner

It can be tough to remember what is and isn’t allowed when going paleo, so a meal planner helps take out the guesswork. This one, by Paleo Leap, includes 1,500 recipes that are gluten-free, grain-free, legume-free, sugar-free, soy-free, and corn-free. Also free? The app, which you can download on Google Play or the App Store.

Favorite Paleo Diet App

Stupid Simple Paleo Tracker

This app provides a handy visual food list (so there’s no question what’s allowed and what’s not), plus a calorie and macronutrient tracker so you can better work toward your goals and chart your progress. Find it on iTunes, where it’s free with in-app purchases and has a 4.2-star rating, or in the Google Play store, where it’s also free and has a 3.7-star rating.

Favorite Paleo Community

PaleoHacks 

You have questions — and the vast community of paleo devotees has answers. From how to pair paleo with fasting, to psychological side effects, to why avoiding oatmeal is a must, you’ll find that connecting with like-minded members will help you feel supported.

Favorite Paleo Podcast

The Paleo Solution Podcast

Robb Wolf, author of The Paleo Solution and Wired to Eat, has a 4.7-star rating on iTunes. If you’re just tuning in and need to get caught up, you’ll have over 400 weekly episodes to choose from. Topics include what to eat on paleo, how to try intermittent fasting, and tips for exercising.

For more of our feel-good podcast picks, check out our article.

Additional reporting by Stephanie Bucklin and Melinda Carstensen.

Paleo Diet Food List | Paleo Leap

Below you’ll find a list of common Paleo-approved foods by category. Keep in mind that this list is not exhaustive, but instead aims to cover the most popular food items available in grocery stores today.

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Meat

Beef, pork, lamb, veal, rabbit, goat, sheep, bison, wild boar.

Game meat

Deer, pheasant, bear, moose, woodcock, elk, duck, rabbit, reindeer, wild turkey.

Poultry

Chicken, turkey, duck, quail, goose.

Fish

Salmon, tuna, trout, bass, halibut, sole, haddock, turbot, walleye, tilapia, cod, flatfish, grouper, mackerel, anchovy, herring, catfish.

Shellfish

Crab, lobster, shrimp, scallops, clams, oysters, mussels.

Fats

Avocados, avocado oil, olive oil, coconut oil, butter, clarified butter (ghee), lard, tallow, duck fat, veal fat, lamb fat, fatty fishes (sardines, mackerel, salmon), nut butters, nut oils (walnut, macadamia), coconut flesh, coconut milk.

Eggs

Chicken eggs, duck eggs, goose eggs, quail eggs.

Vegetables

Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados.

Green leafy vegetables

Lettuce, spinach, collard greens, kale, beet top, mustard greens, dandelion, swiss chard, watercress, turnip greens, seaweeds, endive, arugula (rocket), bok choy, rapini, chicory, radicchio.

Root vegetables

Carrots, beets, turnips, parsnips, rutabaga, sweet potatoes, radish, jerusalem artichokes, yams, cassava.

Winter squash

Butternut squash, spaghetti squash, acorn squash, pumpkin, buttercup squash.

Summer squash

Zucchini, yellow summer squash, yellow crookneck squash.

Fruits

Bananas, apples, oranges, berries (strawberry, cranberry, blueberry, blackberry, raspberry), plantains, grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, watermelon, honeydew melon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, olives, passion fruit, persimmon.

Nuts and seeds

Pistachios, Brazil nuts, sunflower seeds, sesame seeds, chia seeds, flax seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts.

Mushrooms

Button mushroom, portabello, oyster mushroom, shiitake, chanterelle, crimini, porcini, morel.

Fresh and dried herbs

Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander.

Spices and others

Ginger, garlic, onions, black pepper, hot peppers, star anise, fennel seeds, mustard seeds, cayenne pepper, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chilies, horseradish.

Is it Paleo?

The following articles cover foods that often raise questions: honey, maple syrup, potatoes, tea, butter, dairy, vinegar, cured meat, sausages, chocolate, coffee and alcohol.

Foods to avoid

Here’s a list of foods that should generally be avoided on Paleo, by category.

Grains

Wheat, Corn, barley, rye, oats, brown rice, millet, spelt, bulgur, couscous,…

Legumes

Soy beans, lentils, pinto beans, red beans, peanuts, chickpeas, kidney beans,…

Added Sugar

Sodas, baked goods, pastries, fruit juices, cane juice, cane sugar, high-fructore corn syrup, agave, aspartame…

Vegetable seed oils

Soybean oil, peanut oil, corn oil, canola oil, margarine, sunflower oil, safflower oil, cottonseed oil,…

Processed foods

Most foods that have ingredients that don’t seem to come directly from nature. This will include most commertialy packaged foods.

Dairy

Milk, cheese, yogurt, ice cream…

Note that some people still like include forms of dairy like cheese, heavy cream and/or yogurt into a healthy Paleo diet template. In other words, dairy falls into a gray-area. While a lot of people do better without dairy products at all, others tolerate them perfectly well. You can read more about dairy and Paleo here.

Additional food lists

You can consult our FODMAPs food list for a list of foods to avoid if you’re trying to limit the amount of FODMAPs in your diet. Not sure what FODMAPs are? Have a look at our introduction here.

Have a look at Paleo Restart, our interactive Paleo 30-day program. Learn more and get started here.

+ #PaleoIRL, our new cookbook all about making Paleo work for a busy life is now available! Get it now here.

Diet Review: Paleo Diet for Weight Loss | The Nutrition Source

Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? In this series, we take a look at some popular diets—and review the research behind them.

What Is It?

The Paleolithic or “Paleo” diet seeks to address 21^st century ills by revisiting the way humans ate during the Paleolithic era more than 2 million years ago. Paleo proponents state that because our genetics and anatomy have changed very little since the Stone Age, we should eat foods available during that time to promote good health. Our predecessors used simple stone tools that were not advanced enough to grow and cultivate plants, so they hunted, fished, and gathered wild plants for food. If they lived long enough, they were believed to experience less modern-day diseases like diabetes, cancer, and heart disease because of a consistent diet of lean meats and plant foods along with a high level of physical activity from intensive hunting. However, the life expectancy of our predecessors was only a fraction of that of people today.

The popularity of the Paleo diet, which hit a peak in 2014, appealed to consumers’ increasing desire to eat more healthfully and to know where their food was coming from. [1]

How It Works

The Paleo diet, also referred to as the caveman or Stone-Age diet, includes lean meats, fish, fruits, vegetables, nuts, and seeds. Proponents of the diet emphasize choosing low-glycemic fruits and vegetables. There is debate about several aspects of the Paleo diet: what foods actually existed at the time, the variation in diets depending on region (e.g., tropical vs. Arctic), how modern-day fruits and vegetables bear little resemblance to prehistoric wild versions, and disagreement among Paleo diet enthusiasts on what is included/excluded from the diet. Because of these differences, there is not one “true” Paleo diet.

For example, although white potatoes were recorded as being available during the Paleolithic era, they are usually avoided on the Paleo diet because of their high glycemic index. Processed foods are also technically off limits due to an emphasis on fresh foods, but some Paleo diets allow frozen fruits and vegetables because the freezing process preserves most nutrients.

Overall, the diet is high in protein, moderate in fat (mainly from unsaturated fats), low-moderate in carbohydrate (specifically restricting high glycemic index carbohydrates), high in fiber, and low in sodium and refined sugars. [2] The monounsaturated and polyunsaturated fats (including the omega-3 fats EPA and DHA) come from marine fish, avocado, olive oil, and nuts and seeds.

Grass-fed beef is often highlighted on the diet, which is promoted to contain more omega-3 fats than conventional beef (due to being fed grass instead of grain). It does contain small amounts of alpha-linolenic acid (ALA), a precursor to EPA and DHA. However, only a small proportion of ALA can be converted in the body to long-chain omega-3 fatty acids (EPA and DHA). The amount of omega-3 is also highly variable depending on the exact feeding regimen and differences in fat metabolism among cattle breeds. [3] In general, the amount of omega-3 in grass-fed beef is much lower than that in oily marine fish. [3] Cooked salmon contains 1000-2000 mg of EPA/DHA per 3-ounce portion, whereas 3 ounces of grass-fed beef contains about 20-200 mg of ALA.

• Allowed: Fresh lean meats, fish, shellfish, eggs, nuts, seeds, fruits, vegetables, olive oil, coconut oil, and small amounts of honey. Certain root vegetables like sweet potatoes and cassava may be allowed in moderation because of their high nutrient content.
• Not Allowed: Whole grains, cereals, refined grains and sugars, dairy products, white potatoes, legumes (peanuts, beans, lentils), alcohol, coffee, salt, refined vegetable oils such as canola, and most processed foods in general.
• Calorie counting and portion sizes are not emphasized. Some plans allow a few “cheat” non-Paleo meals a week, especially when first starting the diet, to improve overall compliance.

The Research So Far

Some randomized controlled trials have shown the Paleo diet to produce greater short-term benefits than diets based on national nutrition guidelines, including greater weight loss, reduced waist circumference, decreased blood pressure, increased insulin sensitivity, and improved cholesterol. However these studies were of short duration (6 months or less) with a small number of participants (less than 40). [4-6]

One larger randomized controlled trial followed 70 post-menopausal Swedish women with obesity for two years, who were placed on either a Paleo diet or a Nordic Nutrition Recommendations (NNR) diet. [7] The Paleo diet provided 30% of total calories from protein, 40% fat (from mostly monounsaturated and polyunsaturated fats) and 30% carbohydrates. It included lean meats, fish, eggs, vegetables, fruits, berries, nuts, avocado, and olive oil. The NNR diet provided less protein and fat but more carbohydrate with 15% protein, 25-30% fat, and 55-60% carbohydrates, including foods similar to the Paleo diet but also low-fat dairy products and high-fiber grains. Both groups significantly decreased fat mass and weight circumference at 6 and 24 months, with the Paleo diet producing greater fat loss at 6 months but not at 24 months. Triglyceride levels decreased more significantly with the Paleo diet at 6 and 24 months than the NNR diet.

Potential Pitfalls

• Meal planning. Because the diet relies heavily on fresh foods, expect a time commitment to plan, purchase, prepare, and cook meals. This may be challenging for busy lifestyles or for those less experienced with cooking.
• Higher cost. Fresh meats, fish, and produce tend to be pricier than processed versions such as frozen or canned.
• Excluding foods. The exclusion of entire categories of commonly eaten foods like whole grains and dairy requires frequent label reading in the supermarket and in restaurants. It may also increase the risk of deficiencies such as calcium, vitamin D, and B vitamins, if these nutrients are not consistently eaten from the allowed foods or a vitamin supplement. For example, there are some nondairy calcium-rich foods that are absorbed well by the body such as collard and turnip greens or canned bone-in sardines and salmon, but you would have to eat five or more servings of these greens and fish bones daily to meet recommended calcium needs. (Note that some greens like spinach that are touted to be calcium-rich also contain oxalates and phytates that bind to calcium so very little is actually absorbed.) One small, short-term intervention study of healthy participants showed a 53% decrease from baseline in calcium intake after following a Paleo diet for three weeks. [8] Furthermore, the exclusion of whole grains can result in reduced consumption of beneficial nutrients such as fiber and thus may increase one’s risk for diabetes and heart disease.
• Health concerns of a high meat intake. Several studies have shown that a high intake of red meat is linked to a higher risk of death, cardiovascular disease, and diabetes.

Unanswered Questions

• Is there potential for nutrient deficiencies, such as calcium and vitamin D, when following this diet for longer than one year that may make it inappropriate for certain at-risk groups (e.g., those with existing or at high risk of osteopenia or osteoporosis)?
• Are there long-term negative side effects of omitting entire food groups, especially if the diet is not carefully constructed to include the nutrients from the omitted foods?
• Is this diet safe and beneficial for everyone (e. g., generally healthy population, higher risk individuals with chronic diseases, elderly)?

Bottom Line

The Paleo diet includes nutrient-dense whole fresh foods and encourages participants to steer away from highly processed foods containing added salt, sugar, and unhealthy fats. However, the omission of whole grains, dairy, and legumes could lead to suboptimal intake of important nutrients. The restrictive nature of the diet may also make it difficult for people to adhere to such a diet in the long run.  More high-quality studies including randomized controlled trials with follow-up of greater than one year that compare the Paleo diet with other weight-reducing diets are needed to show a direct health benefit of the Paleo diet. Strong recommendations for the Paleo diet for weight loss cannot be made at this time.

Related

References

1. Chang ML, Nowell A. How to make stone soup: Is the “Paleo diet” a missed opportunity for anthropologists?. Evolutionary Anthropology: Issues, News, and Reviews. 2016 Sep;25(5):228-31.
2. Tarantino G, Citro V, Finelli C. Hype or reality: should patients with metabolic syndrome-related NAFLD be on the hunter-gatherer (Paleo) diet to decrease morbidity. J. Gastrointestin. Liver Dis. 2015 Sep 1;24(3):359-68.
3. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition journal. 2010 Dec;9(1):10.
4. Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis, 2. The American journal of clinical nutrition. 2015 Aug 12;102(4):922-32.
5. Masharani U, Sherchan P, Schloetter M, Stratford S, Xiao A, Sebastian A, Kennedy MN, Frassetto L. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. European journal of clinical nutrition. 2015 Aug;69(8):944.
6. Obert J, Pearlman M, Obert L, Chapin S. Popular weight loss strategies: a review of four weight loss techniques. Current gastroenterology reports. 2017 Dec 1;19(12):61.
7. Mellberg C, Sandberg S, Ryberg M, Eriksson M, Brage S, Larsson C, Olsson T, Lindahl B. Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. European journal of clinical nutrition. 2014 Mar;68(3):350.
8. Österdahl M, Kocturk T, Koochek A, Wändell PE. Effects of a short-term intervention with a paleolithic diet in healthy volunteers. European journal of clinical nutrition. 2008 May;62(5):682.

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Foods to eat on a paleo diet

Eating a paleo diet incorporates an array of natural, healthy foods which can be beneficial for people with diabetes.

A well-formulated paleo diet typically resembles a low-carb diet as it removes processed foods, dairy grains, starches and refined sugar. The focus is on eating fresh foods with a high consumption of vegetables to keep blood glucose levels stable and lower the risk of health complications

A healthy paleo diet should have:

• No processed food
• High intake of non-starchy vegetables
• Strong protein intake, such as meat and fish
• Strong intake of fats from nuts, avocado, meat and fish
• Low intake of starchy or sugary foods

What does paleo diet plan look like?

There are two categories of food on the paleo diet: in and out. Pre-agricultural/animal foods such as red meat and fish are i, but Neolithic era foods (the time when cereal cultivation and animal domestication was introduced, around 4500-2000 BC) are not.

A paleo diet will usually be:

• Lower in carbohydrate
• Higher in protein
• Moderate or higher in fat

There is no one recommended portion size on the paleo diet.

Carbohydrates

Non-starchy vegetables are generally free to eat on a paleo diet. These include lettuce, spinach, kale, green beans, cabbage and celery. Some starchy vegetables are allowed every now and then, such as sweet potato and butternut squash, but their higher carb content means they are best eaten in smaller quantities.

Fruits are recommended but it’s advised to stick to low-carb fruits such as berries, plums and kiwi fruit in small quantities. Some of the higher-carb fruits which are best avoided include bananas, grapes and mango.

Protein

High protein consumption is core to a paleo diet, and there are many options available. Fatty meats and fish can be a key part of your diet. Options include:

• Meat (such as chicke, turkey, pork and beef)
• Fish, shellfish and other seafood
• Nuts, such as almonds, walnuts, cashews, pecans and pistachios (but no peanuts)
• Seeds, such as pumpki, sunflower and flax
• Eggs

Fat

Fat can come from animal, fish or plant sources. Generally, dairy is not part of the paleo diet, however, some people may choose to make an exception and include dairy foods such as yoghurt, cheese and grass-fed butter. Fatty meats are fine to eat on the paleo diet.

Plant-based fats can be found in foods such as avocados, nuts and coconut (which is technically a fruit rather than a nut).

Plant-based oils can also be a source of fat on the paleo diet. This includes olive, avocado, coconut, and macadamia oils. However, refined vegetable oils such as corn oil, sunflower oil and peanut oil are not allowed.

What can’t I eat?

There are dietary restrictions on the paleo diet, with several foods off the menu. They include:

• Cereal grains (such as wheat, oats, barley and rice)
• Starchy vegetables (such as potatoes and corn)
• Legumes, including beans of any kind and peanuts
• Dairy
• Refined sugar
• Processed foods (including meats such as salami, ham and hot dogs)
• Overly salty foods (such as chips, crackers or soy sauce)
• Refined vegetable oils

Some paleo diet sources will also advocate against consuming alcohol and coffee , however these can be consumed as treats every so often. It depends how strict you wish to be.

What Is the Paleo Diet?

What Is It?

You may also hear it called the “caveman” diet. When you follow this plan, you try to mimic what humans ate during the Paleolithic era, which began about 2.6 million years ago. You’ll eat the kinds foods that our ancestors might have hunted, fished, and gathered, and avoid foods that weren’t common until farming began. You’ll also drink plenty of water and try to be active every day.

The Paleo Premise

The idea behind paleo is that today’s processed foods aren’t a good match for humans and lead to obesity, diabetes, and heart problems. There’s some evidence that a simpler diet, like early humans used to eat, could be better for your health.

What to Eat

What people ate during the Paleolithic era had to do with where they lived, so there’s no single detailed meal plan you’ll follow. In general, you’ll try to stick to local, organic, non-GMO products like fruits, vegetables, nuts, and seeds, plus fish and grass-fed beef. This adds up to a diet that’s high in protein and fiber, contains an average amount of fat, and is low in carbs.

Paleo-Friendly Foods

A paleo diet may be a lot different than how you eat now. For instance, the meat, fish, and produce you eat should be fresh rather than frozen or canned. Some other foods that are OK are eggs, coconut oil, avocado, olives, and a few root vegetables that are high in nutrients, like sweet potatoes. Small amounts of honey are also allowed.

Foods to Avoid

You need to stay away from dairy products and cereal grains like wheat and oats. But that’s not all. You must steer clear of potatoes and legumes like beans, peanuts, and peas. Also off-limits: refined sugar, salt, and highly processed foods.

An Immune System Boost

A diet with a lot of fruits and vegetables may lower your chances of getting heart disease, including heart attack and stroke. It’s also a good source of fiber, which can help cut your chances of becoming obese or getting type 2 diabetes. You also get more vitamin A, C, and E. These nutrients boost your immune system — the body’s defense against germs — and may help prevent cancer and other diseases.

Weight Loss

Go paleo and you may find it easier to drop extra pounds. The types of food you eat will fill you up and make you feel less hungry throughout the day. More studies are needed to see how the paleo diet stacks up against others in the long run.

Help for Your Heart

Salt is a no-no on the paleo diet. Studies show that cutting back on sodium can lower blood pressure. Plus, when you give up refined carbs, you also help protect your heart in the long run. Eating too many simple carbs, like those you find in sugar, pasta, and white bread, is linked to heart disease.

Blood Sugar Control

A paleo diet could help prevent diabetes. If you already have it, the types of foods you’ll eat may better control your blood sugar and improve how your body responds to insulin. Some research shows that it helps more than a low-salt, low-fat dairy diet that includes whole grains and legumes. You could see these benefits after as little as 3 months. But always check with your doctor before you make a drastic change to your eating habits.

Too Much Saturated Fat?

The paleo diet favors protein, most of which comes from animal products. If you don’t stick to lean cuts of meat, you could take in too much saturated fat. That can lead to heart problems. If you have a health issue like kidney disease and need to watch how much protein you have, a paleo diet may not be safe.

Low Energy

Carbs are your body’s main source of fuel. A paleo diet restricts your carbs to around 23% of your total diet, compared to the 45% to 65% that experts suggest. If you lead an active lifestyle, this extreme decrease in carbs may make you tired.

Protect Your Bones

Calcium and vitamin D are nutrients that can be hard to get on a paleo diet. You need them to prevent conditions like osteoporosis, rickets, and bone fractures. Some research also shows that low-fat dairy products, which you can’t eat on the paleo diet, help reduce the amount of inflammation in your body. If you decide to go paleo, talk to your doctor about whether to start supplements.

Challenges of a Paleo Diet

Some people find it hard to stick with it for a long time. Many common foods like birthday cake, pizza, or even a peanut butter sandwich aren’t allowed. You may find yourself saying “no thanks” a lot when you’re visiting friends. And some foods that are heart-healthy, like whole grains, are off-limits.

Partly Paleo

Like the idea of paleo but don’t want to commit to the entire plan? There are ways you can make aspects of this diet part of your daily life. For instance, you can try to have protein and a little fat at every meal or snack. You can also include more colorful veggies and fruits and limit the amount of ready-made foods and snacks you eat.

Paleo Diet – Dr. Michael Ruscio, BCDNM, DC

The Ultimate Guide to the Paleo Diet

My health advice for new patients almost always starts with dietary improvements. And while there are lots of good, healthy diets you can follow, I recommend the Paleo diet the most often.

What Is the Paleo Diet?

The Paleo diet mimics what our ancestors ate during the stone age or Paleolithic era. During this time, humans were not yet growing agricultural crops.

The basic idea behind the Paleo diet is our digestive systems have not evolved much since Paleolithic times and that a stone-age diet is more biologically appropriate for humans and, therefore, better for our health.

The Paleo diet restricts processed foods and encourages you to eat a wide variety of healthy, whole foods.

The Paleo Diet Checks Off Four Key Diet Principles

There are four important principles when it comes to healthy eating, and the Paleo diet can help with all of them. The four principles are:

1. Eat to control inflammation.
2. Eat to control and balance blood sugar.
3. Find your ideal intake of carbohydrates and prebiotics.
4. Identify your food allergies and intolerances.

Let’s take a closer look at the Paleo diet’s benefits.

The Paleo Diet Helps Control Inflammation

Inflammation is linked to a litany of chronic health conditions, including inflammatory bowel disease, [1 Trusted SourcePubMedGo to source] rheumatoid arthritis, [2 Trusted SourcePubMedGo to source] gum disease, [3 Trusted SourcePubMedGo to source]  autoimmune disease, [4 Trusted SourcePubMedGo to source] and even heart disease. [5 Trusted SourcePubMedGo to source, 6 Trusted SourcePubMedGo to source]

The paleo diet helps to calm inflammation by minimizing your exposure to foods that provoke an immune response. [7 Trusted SourcePubMedGo to source, 8 Trusted SourcePubMedGo to source] These include sugars, unhealthy fats, chemical additives, and common problem foods like dairy, gluten, and soy.

By controlling inflammation, you also create a healthier environment for gut bacteria and thus improve your gut microbiome. [9 Trusted SourcePubMedGo to source, 10 Trusted SourcePubMedGo to source] With a healthier microbiome, inflammation reduces further. [11, 12] 

This shows how a simple dietary change can lead to a self-perpetuating cycle of healing.

The Paleo Diet Helps Balance Blood Sugar

The Paleo diet is much lower in carbs than the standard American diet, as it eliminates grains, beans, pulses, and all refined sugars. This makes it a great choice for helping to balance blood sugar. [13 Trusted SourcePubMedGo to source, 14 Trusted SourcePubMedGo to source]

Staying off the blood sugar roller coaster is really important for maintaining a healthy metabolism, keeping your energy steady, reducing stress and sleeping better. And of course, it also prevents type 2 diabetes.

The Paleo Diet May Reduces Carbs and Increase Prebiotics

The amount of dietary carbohydrates you need to fuel your body is highly individual. Some will do better with less, and some will do better with more.

Prebiotics are the fibers that feed gut bacteria. While feeding your gut bugs can be a good idea, this is not true for everyone. Prebiotics feed both good and bad bacteria and may cause symptoms to flare up in people with gut imbalances.

If you currently eat a standard American diet, the Paleo diet will reduce your carb intake and increase your prebiotic intake. This is a great opportunity to find out if you do better on a lower carb, higher prebiotic diet.

The Paleo Diet Eliminates Common Problem Foods

Food allergies and food intolerances are also highly individual. To have a healthy diet, we must each identify our specific problem food issues.

This principle is closely linked to the principle of eating to control inflammation. Identifying and avoiding your own problem foods is an important part of preventing inflammation.

Food allergies, like a peanut allergy, are usually fairly obvious, as the immune response tends to be immediate and strong. Food intolerances can be much trickier to identify because the reaction may be delayed and symptoms can be a bit vague. Examples of symptoms can include brain fog, fatigue, and irritability.

With the Paleo diet, you don’t eat problematic foods like gluten grains, dairy, and soy. You also eliminate the chemicals and preservatives found in processed foods.

Many of my patients experience a significant reduction in symptoms after a few weeks on the Paleo diet. By reducing the burden of symptoms, it becomes much easier to identify your problem foods through a process of trial and error, over time.

What the Research Shows About the Paleo Diet

There’s certainly more anecdotal data about the health benefits of the Paleo diet than research. The few studies conducted were small and mostly focused on patients with metabolic syndrome and type 2 diabetes.

Here’s a quick summary of what the research tells us so far.

Weight Loss

The few studies available showed the Paleo diet was effective for weight loss and reducing waist size. [15 Trusted SourcePubMedGo to source, 16 Trusted SourcePubMedGo to source, 17 Trusted SourcePubMedGo to source] When compared to other dieting approaches, the Paleo diet was more effective.

However, in the only longer-term study available, post-menopausal women lost more weight than other dieters after six months, but by 24 months, weight loss results were similar for both groups. [18 Trusted SourcePubMedGo to source]

Metabolism

Research suggests that the Paleo diet is effective for controlling the markers of metabolic syndrome and type 2 diabetes. These conditions increase your risk of heart disease and other chronic diseases. Here’s what we found during our research:

• Cholesterol: The Paleo diet was more effective for reducing triglycerides and improving HDL cholesterol compared to other diets. [19 Trusted SourcePubMedGo to source]
• Blood pressure: The Paleo diet was more effective for reducing blood pressure, although the difference here was small. [20 Trusted SourcePubMedGo to source]
• Blood sugar: The Paleo diet was slightly better for reducing blood sugar compared to other diets. [21] Trusted SourcePubMedGo to source

Criticisms of the Paleo Diet

Critics of the so-called “caveman diet” suggest that it is too high in saturated fats and too low in calcium and vitamin D.

This may be true if you approach the Paleo diet narrowly. For example, many modern Paleo dieters rely heavily on grass-fed beef as a protein source. But keep in mind there were many different hunter-gatherer cultures worldwide and the hunter-gatherer diet was incredibly diverse. 

A study into the diets of world-wide hunter-gatherer cultures shows some interesting geographic trends [22 Trusted SourcePubMedGo to source]:

• Hunter-gatherers closest to the equator ate more plant-based foods and less animal-based foods.
• Further north, the percentage of animal-based food in the hunter-gatherer diet increases.
• However, for most northern hunter-gatherer groups, fish was a more important protein source than game.

So, one tip for the Paleo diet is to include a lot of fish and seafood in your diet. This will lower the saturated fat and increase fatty acids and vitamin D. Also, adding leafy greens like kale, [23 Trusted SourcePubMedGo to source] nuts, and seeds will make up for the lack of dairy in your diet.

Is the Paleo Diet Right for You?

There’s no such thing as one magic diet that works for everyone.  

The Paleo diet works because it focuses on healthy, whole foods and reduces the number of problem foods that typically cause inflammation and immune reactions.

The best way to find out if the Paleo diet works for you is to try it for 2-3 weeks. If you feel better after that period of time, you’ll be motivated to keep going. If it makes no difference in how you feel, then there is no need to continue.

What to Eat on the Paleo Diet

Here is a simple overview:

What to eat:

• Fresh vegetables
• Fresh fruits (in moderation)
• Grass-fed, lean meats
• Fresh fish and eggs
• Healthy fats, like olive oil, coconut oil, avocado oil and avocados
• ​Nuts and seeds

What not to eat:

• Grains
• Beans, legumes, and lentils
• Processed foods
• Dairy products
• Most vegetable oils (corn oil, safflower oil, vegetable oil)
• Artificial sweeteners

There are a few grey areas regarding the Paleo diet. Some people avoid starchy veggies like sweet potatoes. Others stay away from whole grains but may include a little white rice. Organic is always good, but it’s expensive. Buy what you can afford.

Like any healthful diet, it doesn’t pay to obsess about every morsel. Follow the basic guidelines of the diet plan, but don’t drive yourself crazy trying to adhere to a perfect Paleo eating plan.

For a detailed guide, check out the Whole 30 Paleo Diet Program.

Tips and Troubleshooting

Keep it simple to start. Develop a simple food list and stick to a basic menu plan. This is not the time to try a lot of new or fancy recipes. Once you are comfortable with your dietary changes and know the diet works for you, find a good cookbook and start to expand your menu options.

Stay close to the Paleo diet guidelines at first, and then adapt slowly to suit your needs. A lot of my patients continue to eat Paleo but may add back rice or some high-fat dairy and still feel fine. If there is a food you really miss, try adding it back and see how you feel.

If You’re Not Getting Enough Carbs

Some people don’t do well on a low-carb diet. If you are losing too much weight or feel weak and fatigued, try adding back more carbs while sticking to the basic paleo template. White rice and starchy vegetables are a good place to start.

The Paleo diet is quite flexible and doesn’t have to follow a high-protein, low-carb formula.

If You Want More Gut Support

A healthy diet is always the first step in improving your gut health and overall health. The next step is taking probiotics. Diet and probiotics are the first two steps in the Great-in-8 plan, as described in my book, Healthy Gut, Healthy You.

If You Don’t See Enough Improvement

If you have tried the Paleo diet for a few weeks and don’t see enough symptom improvement, there are a couple of different approaches you can take.

• Autoimmune Paleo diet: This is a more restrictive version of the Paleo diet that removes some of the less common food allergens. For some people, this is the missing piece. Remember, fewer allergens equals less inflammation.
• Low-FODMAP diet: helps to reduce bacterial overgrowth by restricting foods that feed bacteria. This diet has been shown to be especially helpful for IBS patients. [24 Trusted SourcePubMedGo to source, 25 Trusted SourcePubMedGo to source, 26 Trusted SourcePubMedGo to source, 27 Trusted SourcePubMedGo to source, 28 Trusted SourcePubMedGo to source, 29 Trusted SourcePubMedGo to source, 30 Trusted SourcePubMedGo to source, 31 Trusted SourcePubMedGo to source, 32 Trusted SourcePubMedGo to source, 33]

These diets are more challenging than the Paleo diet, so only try these if necessary.

Paleo Diet: the Bottom Line

The Paleo diet works by removing many of the foods that can cause inflammation and immune reactions.

It’s worth a 2-3 week trial if you have an inflammatory condition or you struggle with troublesome symptoms like headaches, brain fog, joint pain, fatigue or irritability.

While the Paleo diet doesn’t work for everyone, I’ve seen this diet plan make a big difference in the quality of life for many patients.

➕ References

1. Zhang YZ, Li YY. Inflammatory bowel disease: pathogenesis. World J Gastroenterol. 2014;20(1):91-99. doi:10.3748/wjg.v20.i1.91 Trusted SourcePubMedGo to source
2. Coates LC, FitzGerald O, Helliwell PS, Paul C. Psoriasis, psoriatic arthritis, and rheumatoid arthritis: Is all inflammation the same?. Semin Arthritis Rheum. 2016;46(3):291-304. doi:10.1016/j. semarthrit.2016.05.012 Trusted SourcePubMedGo to source
3. Carrizales-Sepúlveda EF, Ordaz-Farías A, Vera-Pineda R, Flores-Ramírez R. Periodontal Disease, Systemic Inflammation and the Risk of Cardiovascular Disease. Heart Lung Circ. 2018;27(11):1327-1334. doi:10.1016/j.hlc.2018.05.102 Trusted SourcePubMedGo to source
4. Clemente JC, Manasson J, Scher JU. The role of the gut microbiome in systemic inflammatory disease. BMJ. 2018;360:j5145. Published 2018 Jan 8. doi:10.1136/bmj.j5145 Trusted SourcePubMedGo to source
5. Carrizales-Sepúlveda EF, Ordaz-Farías A, Vera-Pineda R, Flores-Ramírez R. Periodontal Disease, Systemic Inflammation and the Risk of Cardiovascular Disease. Heart Lung Circ. 2018;27(11):1327-1334. doi:10.1016/j.hlc.2018.05.102 Trusted SourcePubMedGo to source
6. Shah PK, Lecis D. Inflammation in atherosclerotic cardiovascular disease. F1000Res. 2019;8:F1000 Faculty Rev-1402. Published 2019 Aug 9. doi:10.12688/f1000research.18901.1 Trusted SourcePubMedGo to source
7. Whalen KA, McCullough ML, Flanders WD, Hartman TJ, Judd S, Bostick RM. Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with Biomarkers of Inflammation and Oxidative Balance in Adults. J Nutr. 2016;146(6):1217-1226. doi:10.3945/jn.115.224048 Trusted SourcePubMedGo to source
8. Olendzki BC, Silverstein TD, Persuitte GM, Ma Y, Baldwin KR, Cave D. An anti-inflammatory diet as treatment for inflammatory bowel disease: a case series report. Nutr J. 2014;13:5. Published 2014 Jan 16. doi:10.1186/1475-2891-13-5 Trusted SourcePubMedGo to source
9. Lupp C, Robertson ML, Wickham ME, et al. Host-mediated inflammation disrupts the intestinal microbiota and promotes the overgrowth of Enterobacteriaceae. Cell Host Microbe. 2007;2(2):119-129. doi:10.1016/j.chom.2007.06.010 Trusted SourcePubMedGo to source
10. Nistal E, Caminero A, Herrán AR, et al. Differences of small intestinal bacteria populations in adults and children with/without celiac disease: effect of age, gluten diet, and disease. Inflamm Bowel Dis. 2012;18(4):649-656. doi:10.1002/ibd.21830 Trusted SourcePubMedGo to source
11. Hakansson A, Molin G. Gut microbiota and inflammation. Nutrients. 2011;3(6):637-682. doi:10.3390/nu3060637
12. Lobionda S, Sittipo P, Kwon HY, Lee YK. The Role of Gut Microbiota in Intestinal Inflammation with Respect to Diet and Extrinsic Stressors. Microorganisms. 2019;7(8):271. Published 2019 Aug 19. doi:10.3390/microorganisms7080271
13. Masharani U, Sherchan P, Schloetter M, et al. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. Eur J Clin Nutr. 2015;69(8):944-948. doi:10.1038/ejcn.2015.39 Trusted SourcePubMedGo to source
14. Jönsson T, Granfeldt Y, Ahrén B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study.  Cardiovasc Diabetol. 2009;8:35. Published 2009 Jul 16. doi:10.1186/1475-2840-8-35 Trusted SourcePubMedGo to source
15. Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. 2015;102(4):922-932. doi:10.3945/ajcn.115.113613 Trusted SourcePubMedGo to source
16. Pitt CE. Cutting through the Paleo hype: The evidence for the Palaeolithic diet. Aust Fam Physician. 2016;45(1):35-38. Trusted SourcePubMedGo to source
17. de Menezes EVA, Sampaio HAC, Carioca AAF, et al. Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis. Nutr J. 2019;18(1):41. Published 2019 Jul 23. doi:10.1186/s12937-019-0457-z Trusted SourcePubMedGo to source
18. Mellberg C, Sandberg S, Ryberg M, et al. Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. Eur J Clin Nutr. 2014;68(3):350-357. doi:10.1038/ejcn.2013.290 Trusted SourcePubMedGo to source
19. Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. 2015;102(4):922-932. doi:10.3945/ajcn.115.113613 Trusted SourcePubMedGo to source
20. Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. 2015;102(4):922-932. doi:10.3945/ajcn.115.113613 Trusted SourcePubMedGo to source
21. Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. 2015;102(4):922-932. doi:10.3945/ajcn.115.113613 Trusted SourcePubMedGo to source
22. Cordain L, Miller JB, Eaton SB, Mann N, Holt SH, Speth JD. Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets. Am J Clin Nutr. 2000;71(3):682-692. doi:10.1093/ajcn/71.3.682 Trusted SourcePubMedGo to source
23. Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr. 1990;51(4):656-657. doi:10.1093/ajcn/51.4.656 Trusted SourcePubMedGo to source
24. Marsh A, Eslick EM, Eslick GD. Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. Eur J Nutr. 2016;55(3):897-906. doi:10.1007/s00394-015-0922-1 Trusted SourcePubMedGo to source
25. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258. doi:10.1111/j.1440-1746.2009.06149.x Trusted SourcePubMedGo to source
26. Ostgaard H, Hausken T, Gundersen D, El-Salhy M. Diet and effects of diet management on quality of life and symptoms in patients with irritable bowel syndrome. Mol Med Rep. 2012;5(6):1382-1390. doi:10.3892/mmr.2012.843 Trusted SourcePubMedGo to source
27. Tuck CJ, Muir JG, Barrett JS, Gibson PR. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols: role in irritable bowel syndrome. Expert Rev Gastroenterol Hepatol. 2014;8(7):819-834. doi:10.1586/17474124.2014.917956 Trusted SourcePubMedGo to source
28. Zahedi MJ, Behrouz V, Azimi M. Low fermentable oligo-di-mono-saccharides and polyols diet versus general dietary advice in patients with diarrhea-predominant irritable bowel syndrome: A randomized controlled trial. J Gastroenterol Hepatol. 2018;33(6):1192-1199. doi:10.1111/jgh.14051 Trusted SourcePubMedGo to source
29. Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67-75.e5. doi:10.1053/j.gastro.2013.09.046 Trusted SourcePubMedGo to source
30. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258. doi:10.1111/j.1440-1746.2009.06149.x Trusted SourcePubMedGo to source
31. Gibson PR, Shepherd SJ. Food choice as a key management strategy for functional gastrointestinal symptoms. Am J Gastroenterol. 2012;107(5):657-667. doi:10.1038/ajg.2012.49 Trusted SourcePubMedGo to source
32. Marum AP, Moreira C, Saraiva F, Tomas-Carus P, Sousa-Guerreiro C. A low fermentable oligo-di-mono saccharides and polyols (FODMAP) diet reduced pain and improved daily life in fibromyalgia patients. Scand J Pain. 2016;13:166-172. doi:10.1016/j.sjpain.2016.07.004 Trusted SourcePubMedGo to source

33. Yang B, Wei J, Ju P, et al

    Effects of regulating intestinal microbiota on anxiety symptoms: A systematic review

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90,000 basic principles, action and benefits for athletes.

There are hundreds of types of diets in the modern world. Among them there are many frankly harmful ways of organizing nutrition that do not take into account the peculiarities of the functioning of our body, but give a short-term effect.

The creators of the paleo diet chose a different path and decided to take as a basis the diet of the distant ancestors of the Paleolithic era.

Principles of the Paleo Diet

In ancient times, people who lived in caves ate a fairly simple menu.They did not know how to cultivate the land and did not have domestic animals, so they ate only what was obtained by hunting and gathering.

The idea of ​​switching to the caveman diet was popularized by nutritionist Lauren Cordain. The principle of the nutritional system called the paleo diet is to avoid foods that were not available in the paleo era.

As the research of archaeologists shows, our ancestors who lived in caves were distinguished by their endurance and did not suffer from excess weight.They received all the nutrients the body needed and could exhibit high physical activity necessary to hunt and protect their tribe from enemies and wild animals.

Attention! Fans of the paleo diet claim that it is the most beneficial for the body, as it is based on a natural diet predetermined for humans by nature itself.

Paleo diet

With a paleo diet, a person’s diet is composed as follows:

• fast carbohydrates are excluded;
• consumption of “regular” carbohydrates is reduced;
• refined products are excluded;
• The menu is composed only of products available to people who lived in the pre-agrarian era.

Attention! Each meal of the Paleo diet is acceptable only if the person is experiencing a strong feeling of hunger.

Not only the choice of products is important, but also the way they are processed. For example, game, which at one time constituted the most important part of the diet of cavemen, should not be frozen or canned before being put on the table. It should be cooked in the oven and should never be fried in oil, since this type of cooking was not known to our ancestors.In the Paleolithic era, no such recipes existed.

How does the paleo diet work?

The body acquires an attractive shape and the body is healed if low-fat protein foods are included in the daily menu, consisting mainly of lean meat, poultry and fish, herbs suitable for human nutrition. As a supplement, use fresh berries, fruits and vegetables, not fried nuts, mushrooms and roots, which contain essential vitamins and minerals.

Such a diet is rich in protein, as well as a variety of vitamins and minerals. It is high in calories, so a person can combine the paleo diet with intense sports training.

Attention! As the reviews show, those who choose this diet feel great and do not suffer from a lack of energy, as is the case with most other types of diets. They do not have to feel hungry and suffer from a monotonous menu, as you can cook very delicious and healthy meals.The only limitation is the refusal of delicacies.

How do I switch to the Paleo diet?

It is recommended that you make the transition to the paleo diet gradually. First, you need to limit the amount of carbohydrates and semi-finished products, after a week exclude them from the diet, and also give up dairy products. At the last stage, you need to stop eating legumes, fatty fish, meat and poultry.

Return to the ancestral diet is for those who want to correct their figure without exposing themselves to serious hardships.

90,000 Paleo – the favorite nutritional system of Uma Thurman, Gwyneth Paltrow and other stars: what it is, what are the pros and cons

In recent years, the paleotic diet has gained more and more fans. Among them are Madonna, Gwyneth Paltrow, Cher, Uma Thurman, Jessica Biel and many others. This type of diet is based on the idea of ​​the diet of our ancestors during the Paleolithic – a historical period that ended 10 thousand years ago.

What is paleo-analysis, how it differs from other popular types of food, and what advantages and contraindications it has, we decided to ask a specialist.Anna Ivashkevich, nutritionist, clinical psychologist-nutritionist, member of the National Association of Clinical Nutrition, answered the most common questions about the paleo diet.

Photo: Pexels.com

What is the Paleo Diet? How is it different from a vegetarian, raw or vegan diet?

To begin with, the paleotic diet is not at all like vegetarianism, veganism, and raw food diets. The Paleo diet is about eating foods that have undergone the least processing.That is, we refuse all instant meals, freezes, we remove almost all types of cereals. But we use a large amount of red meat, including which has undergone minimal heat treatment, and in some cases, when it comes to tartare, it is completely raw. We try to bring our menu closer to the diet that our ancestors supposedly followed.

Which foods are allowed with this type of food?

Allowed eggs, fish, seafood, vegetables and fruits, a minimum amount of green buckwheat, sprouted seeds.If we are talking about the American type of paleo diet, then dairy products are almost completely excluded, but in our country it is recommended to keep a minimum of dairy products – it can be pure cottage cheese, natural milk, kefir. Sweet curds, yoghurts with additives, sweeteners, glazed curds – all this should be excluded if you follow the paleo diet. For sweets, honey or stevia is acceptable. But if you eat a piece of cake every couple of weeks, then nothing terrible will happen.

Photo: Pexels.com

What can be ordered in a restaurant while observing the paleo diet?

Paleo diet is convenient because you can always find an alternative in a restaurant and cafe: these are salads, something from meat – the same cutlets, options for hot poultry or fish – this is always on the menu.

What should be the diet?

When observing the paleo diet, they try to make the diet not five times a day, but two or three times a day. For example, in the morning you eat scrambled eggs with vegetables, in the afternoon – fish / meat / poultry (something proteinaceous) with a vegetable side dish.You can add a snack – fruits or berries. For dinner there is also something from fish, meat, poultry or the same eggs. There are some strict rules – what must be eaten in the morning and what must not be eaten in the evening.

Photo: Pexels.com

Do you need to count calories?

It depends on your goal. If you want to lose weight, then the basis is the same for all types of food: when you eat more than your body needs, and practically do not spend calories on physical activity, you overeat.On average, a fragile girl needs less than 1,600 calories a day. If you eat 2,000 calorie foods, even cucumbers and lettuce, you are more likely to gain weight.

Can you lose weight with the paleo diet?

With the Paleo diet, you give up foods that contain fast sugars and refined sugars, oils, and thereby reduce calories and eat much more satisfying. But if your goal is to lose weight, then it is better to control the number of calories consumed per day.In any case, do not forget about physical exercises: they help to build the muscle frame and make it possible to consume more food than we need, but at the same time increase energy consumption.

Photo: Pexels.com

What are the benefits of the Paleo diet? How effective is it?

You need to understand that the paleo diet is not really a diet, but a lifestyle, just like vegetarianism is also not a diet, but your lifestyle. Here we are talking rather about a rational approach to the choice of products and the ability to eat right – and this is precisely what many have difficulties with.

The Paleo Diet helps to narrow down the food you can eat, but keep it within the normal range. You consume not only protein, but also a small amount of fats and carbohydrates, there is a fairly large amount of vegetables and fruits in the diet.

This is the advantage of the Paleo diet over the keto diet, which is all fat and can harm people with biliary problems.

But you give up refined foods, food that contains fast sugars, sweet and starchy foods, which bring the greatest number of extra calories.This is where the effectiveness of this type of nutrition lies. Therefore, if you can build a life based on the principles of the paleo diet, then this is a great option.

Does the paleo diet help cleanse the body?

There is no concept of “cleanse the body” in medicine. To say that it will get rid of a large amount of toxins is fundamentally wrong: for this we have an excretory system that regularly performs this function. Therefore, it cannot be argued that the paleo diet is a recipe for all problems and the key to health and longevity.But with its help, we can reduce the calorie content of our diet and become slimmer.

What are the contraindications for the paleo diet?

There are few restrictions and contraindications in the paleo diet, but they are. For example, with kidney problems. Since it is based on protein food, it is quite difficult for people with kidney diseases to follow it: they should give preference to a diet with a lot of vegetables and cereals.

But in case of gastrointestinal diseases, there are no contraindications to the paleo diet, and it does not lead to the occurrence of gastritis and ulcers.But it is important to remember that the high content of red meat in any diet, not necessarily in the paleo, can be difficult to digest, so there is simply no need to get carried away with red meat here.

Photo: Pexels.com

Can children and the elderly adhere to the paleo diet?

Children can safely follow the paleo diet – there are no contraindications here. Conversely, pregnant women may find it good to stick to this type of diet because they consume enough protein.We also consume iron with protein, with red meat.

When it comes to elderly people, the situation here is a little different, because they often already have some kind of problems, with the same kidneys. But at the same time, they can add variety in vegetables and fruits.

Photo: Pexels.com

How do I switch to a paleo diet? Do you need a preparatory period?

It is always best to consult a specialist first. But the paleo diet is not a diet that requires consultation, as is the case with vegan and keto diets.For example, vegetarianism has a feature that you need to add group B, the keto diet also has its own characteristics – the gall mechanism must work well due to the consumption of a large enough amount of fat so that no stones are formed in the gallbladder. In this matter, the paleo diet is more rational and you can switch to it yourself. It is possible to take a nutritional consultation, even online, that will help you go through it. If you wish, you can also visit a gastroenterologist.

Pexels.com

If you suddenly decide to give up the paleo diet, how to return to your usual diet?

In fact, the Paleo diet is not fundamentally different from the usual healthy diet: many people eat according to this style and do not even know that this is a specific diet. On the contrary, you should stick to it so as not to start eating a lot of pies and buns.

How do specialists view the paleo diet?

Nutritionists are quite good about this type of food: it combines everything useful that can be collected in diets and has no serious restrictions and contraindications.The fact that people eat less refined food is always a plus. In addition, the paleo diet does not give restrictions on cooking: you can bake, fry, cook over a fire, and this is its advantage.

Pexels.com

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90,000 Paleo Diet – Tasteful

Paleo diet is a diet that was started to develop as early as in 1975 .Its principle is simple: you can only eat what our distant ancestors ate. Can you imagine some Pithecanthropus with a can of soda in hand? So throw it away! Megan Fox, Uma Thurman, Robin Wright, Miley Cyrus, Jessica Biel and many others have become adherents of this nutrition system.

Of course, during such a diet, one should not forget about sports – our ancestors ran after someone, then ran away from someone. But even with a little physical activity, the diet will give positive results! It is quite simple to stick to it, because there are no restrictions on calories – you just need to get up from the table with a slight feeling of hunger – it will pass in 10-15 minutes.

What you can eat with the paleo diet

Main part of the diet – animal protein :

• Lean meat and poultry
• Fish and various seafood
• Eggs (up to 2 pieces per day)

Also compulsory plant products :

• Seeds and Nuts
• Vegetables, fruits, berries, greens
• Various unrefined vegetable oils

What not to eat

• Legumes and cereals
• Sugar (replace with honey)
• Dairy products (rarely fermented milk or a little hard cheese)
• Potatoes
• Dried fruits

Approximate paleo

Monday

• omelet (2 eggs, vegetables)
• lettuce (lightly fried tuna, tomatoes, cucumbers, lettuce, olive or other vegetable oil)
• chicken fillet baked with broccoli
• for a snack: tea and almonds

Tuesday

• lettuce (avocado, lettuce, tomato, olive oil)
• broccoli puree soup
• fish baked with vegetables
• for snack: fruit of your choice (healthy fruit)

Wednesday

• omelet (two eggs, mushrooms)
• stewed cabbage with baked meat
• salad (boiled prawns, avocado, orange, apples)
• for snack: fruit of your choice

Thursday

• salad (apple, kiwi, orange)
• vegetable soup, you can borsch
• salmon baked with mushrooms
• for snack: nuts

Friday

• boiled eggs, lettuce (tomato, cucumber)
• chicken nuggets (in coconut flakes), greens
• mushroom puree soup
• for snack: nuts or fruit

Saturday

• fruit smoothies (banana, kiwi, orange)
• cabbage soup
• boiled veal, vegetable salad
• for snack: fruit

Sunday

• banana and almond flour pancakes
• fish with vegetables (steamed)
• chops (no flour!) And salad (avocado, lettuce, herbs)
• for a snack: fresh apple-celery or nuts

You need to eat three times a day with an interval of 5 hours – the food is digested for 3 hours, for another 2 hours you will burn subcutaneous fat.Very soon you will notice the results not only in your figure, but also in your well-being! Be sure to try this diet and share the article with your friends.

90,000 What is the paleo diet, how is it carried out? Sample menu paleo

Paleo alias Stone Age diet is one of the most popular known diets. He advocates eating natural, unprocessed foods and was inspired by the eating habits of hunter-gatherers.

The developers of the diet believe that hunter-gatherers do not suffer from diseases such as obesity, diabetes and heart disease, and that this diet can reduce the risk of modern health problems.Also investigation paleo diet for weight loss or shows that it helps.

What is the paleo diet?

Paleo Diet It encourages the consumption of naturally derived animal and plant foods such as meat, fish, eggs, vegetables, fruits, seeds and nuts.

Paleo diet In some alternative versions, although options such as milk and rice are allowed; processed foods, sugar, milk and grains are absent in this diet.

Unlike many diets, Paleo You do not need to count calories. Instead, it restricts the above food groups; in any case, these are all important sources of calories.

Research shows that diets that encourage unprocessed foods are more beneficial for weight loss and overall health. They keep them satiated, provide fewer calories, and cut back on processed foods.

How to lose weight with a paleo diet?

Paleo Diet It can help you lose weight in many ways:

High Protein

Protein is an essential nutrient for weight loss.It speeds up metabolism, reduces appetite and controls various hormones that regulate weight.

Paleo Diet encourages the consumption of foods rich in protein, such as lean meat, fish and eggs. 25-35% of the daily calories in the Paleo diet are protein.

Low carb

Reducing your carbohydrate intake is one of the best ways to lose weight. More than 23 studies show that low-carb diets are more effective for weight loss than traditional low-fat diets.

Limiting carbohydrate intake helps you lose weight by reducing your daily calorie intake.

Decreases calorie intake

To lose weight, it is often necessary to reduce calorie intake. This is why it is so important to choose foods that keep you full and help you eat less food without feeling hungry.

Paleo Diet makes you feel incredibly full. Research, Paleo Diet Nin Mediterranean Diet found that it retains a feeling of fullness than other popular diets such as.

In addition, studies have shown that the Paleo diet can promote the production of post-meal satiety hormones such as GLP-1, PYY, and GIP, compared to diets prepared using traditional methods.

Ignores processed foods

The modern diet is the main reason for the rise in obesity. Eating processed foods that are low in nutrients and high in calories can increase your risk of many diseases.Many studies have shown that increased consumption of processed foods reflects an increase in obesity.

Since it did not exist in the Paleolithic period Paleo diet restricts processed foods. Instead, he encourages eating low-calorie protein rich in protein, fresh fruits and vegetables, and nutrients.

Prohibits foods with added sugar

Along with processed foods, consuming excessive amounts of sugar is harmful to weight loss and overall health.

It adds calories to foods and has little nutritional value. Foods high in sugar increase the risk of heart disease and diabetes.

Paleo Diet Eliminates foods with added sugar altogether and instead encourages natural sources of sugar from fresh fruits and vegetables.

Although fruits and vegetables contain natural sugars, they contain many important nutrients such as vitamins, fiber and water that are beneficial to health.

Research shows that the paleo diet can help you lose weight.

Abundant evidence Paleo shows that it is effective for weight loss. One study involved 14 healthy medical students for three weeks. paleo he was told to watch. During the study, they lost an average of 2.3 kg and their waist circumference decreased by 1.5 cm.

In one study, 60 obese women aged 70 and over were either on the Paleo diet or on a low-fat, high-fiber diet.

Paleo Diet Women in one group lost 2.5 times their weight in six months and doubled their weight in 12 months. According to the two-year impression, both groups gained weight, but the paleogroup as a whole lost 1.6 times that weight.

Another study followed two consecutive trimesters paleo diet followed by 2 subjects with type 13 diabetes on a diabetic diet (low fat and medium to high carbohydrate).

On average, people on the Paleo diet lost 4 cm and 3 kg more weight than their waist than those on the diabetic diet.

Benefits of the Paleo

The Paleo In addition to its effects on weight loss, it has many health benefits.

Reduces belly fat

Belly fat It is extremely unhealthy and increases the risk of diabetes, heart disease and many other diseases.Research, Paleo Diet has been shown to be effective for reducing belly fat.

In one study, 10 healthy women over five weeks old paleo diet looked. On average, they experienced a decrease in waist circumference of 8 cm, belly fat and an overall weight loss of 4.6 kg.

Increases insulin sensitivity and lowers blood sugar

Insulin sensitivity refers to how easily cells respond to insulin.Increasing insulin sensitivity is good because it helps the body remove sugar from the blood more efficiently.

Research, Paleo diet found that insulin sensitivity increases and blood sugar decreases.

In a two-week study, 2 people with obesity and type 24 diabetes were either Paleo Diet or moderate salt, low-fat milk, grains and legumes.

After the study, both groups experienced an increase in insulin sensitivity, but the effects were stronger in the paleogroup.In particular, the most insulin-resistant patients in the paleoresistant group increased their insulin sensitivity.

Reduces risk factors for heart disease

The Paleo Diet is very similar to the recommended diets for improving heart health. It is low in salt and contains lean sources of protein, healthy fats, fresh fruits and vegetables.

Your Research Paleo Diet It is no coincidence that it shows that it can reduce risk factors associated with heart disease.

Blood pressure: An analysis of four studies involving 159 people, Paleo Diet found that systolic blood pressure decreased by 3.64 mmHg. Art., and diastolic blood pressure – by 2.48 mm Hg.

Triglycerides: Several studies on the Paleo Diet found that taking it can reduce total blood triglyceride levels by up to 44%.

LDL cholesterol: Some studies, paleo diet found that makes “bad” LDL cholesterol by 36%.

Reduces inflammation

Inflammation is a natural process that helps the body to heal and fight infections. However, chronic inflammation is harmful and can increase the risk of diseases such as heart disease and diabetes.

Paleo Diet recommends eating certain foods that can help reduce chronic inflammation.

It encourages you to eat fresh fruits and vegetables, which are excellent sources of antioxidants.Antioxidants bind and neutralize free radicals, preventing them from damaging cells.

Paleo Diet also offers fish. Fish is rich in omega-1 fatty acids, which can reduce chronic inflammation by suppressing hormones that cause chronic inflammation, including TNF-α, IL-6, and IL-3.

Paleo Diet List

Paleo Diet There is no definitive diet plan for you can tailor nutritional recommendations to your personal needs and preferences.

Do not eat in the paleo diet

Corn syrup with high sugar and fructose content

Soft drinks, juices, candy, confectionery, baked goods, ice cream and others.

cereals

Bread and pasta, wheat, rye, barley, etc.

pulse

Beans, lentils and much more.

milk

Avoid most dairy products, especially low-fat ones (some versions of the Paleo diet contain whole milk such as butter and cheese).

Vegetable oils

Soybean oil, sunflower oil, cottonseed oil, corn oil, grape oil, safflower oil and others.

Trans Fat

It is found in margarine and various processed foods. They are often referred to as “hydrogenated” or “partially hydrogenated” oils.

Artificial sweeteners

Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium.Use natural sweeteners instead.

Highly processed foods

Foods labeled “dietary” or “low fat” or with strange ingredients.

What is on the Paleo Diet?

Etler

Beef, lamb, chicken, turkey and others.

Fish and seafood

Salmon, trout, haddock, shrimp, shellfish, etc.

egg

Free-range or omega-3 enriched chicken eggs

vegetables

Broccoli, cabbage, peppers, onions, carrots, tomatoes, etc. 3

Fruits

Apple, banana, orange, pear, avocado, strawberry, blueberry, etc.

Tubers

Potatoes, sweet potatoes, turnips, sweet potatoes, etc.

Orechi and 904 seeds

Almonds, peanuts, walnuts, hazelnuts, seeds, pumpkin seeds and more.

Healthy fats

Extra virgin olive oil, coconut oil, avocado oil and others.

Salt and spices

Sea salt, Himalayan salt, garlic, turmeric, rosemary, etc.

Replenishes from time to time

In the past few years, paleo diets has improved. Paleo Diet There are currently several different “versions”.Many of them allow for some modern foods that science has proven to be healthy.

This includes quality pasture bacon, grass-fed oil, and even some gluten-free grains like rice. These are foods that are beneficial to health when consumed in small amounts.

Wine

Quality red wine is rich in antioxidants and beneficial nutrients.

Dark Chocolate

Choose foods with a cocoa content of 70% or higher.Quality dark chocolate is highly nutritious and extremely healthy.

drinks

Water is always the best drink. The following alternatives can also be consumed as drinks.

– Tea is very healthy and rich in antioxidants and various beneficial compounds. Best of all is green tea.

Coffee is very rich in antioxidants. Research shows it has many health benefits.

Paleo diet tips for losing weight

Paleo If you want to try, here are some tips to help you lose weight:

Eat more vegetables

Vegetables are low in calories and stay low in calories for longer well fed.

Eat different fruits

Fruits are very nutritious and very satisfying. Aim to eat 2-5 servings a day.

Prepare in advance

You can avoid deviations from your diet by keeping food on hand to help you during stressful times.

Get enough sleep

Good sleep helps you lose weight by regulating fat burning hormones.

Be active

Regular exercise helps burn extra calories to increase weight loss.

This sample menu includes a balanced amount of all paleo foods. You can edit this depending on your preference.

Pazartesi

Breakfast: Eggs with vegetables in olive oil. One serving of fruit.

Lunch: Chicken salad with olive oil. A handful of peanuts.

Lunch: Burger fried in butter, vegetables.

Sali

Breakfast: Bacon and egg, one serving of fruit.

Lunch: Burger the night before.

Lunch: Salmon with vegetables in butter.

Wednesday

Breakfast: Vegetable flour with meat (also available the night before).

Lunch: Lettuce sandwich with meat and fresh vegetables.

Lunch: Minced chicken with vegetables. Fruits.

Thursday

Breakfast: Egg and fruit.

Lunch: Remains of last night. A handful of nuts.

Lunch: Beef with vegetables.

Juma

Breakfast: Eggs with vegetables in olive oil.

Lunch: Chicken salad with olive oil. A handful of peanuts.

Lunch: Steak with vegetables and potatoes.

You first

Breakfast: Bacon and egg, one serving of fruit.

Lunch: Leftover steak and vegetables from yesterday evening.

Lunch: Salmon with vegetables.

Pazar

Breakfast: Vegetables with meat (possibly leftovers from yesterday evening).

Lunch: Lettuce sandwich with meat and fresh vegetables.

Lunch: Grilled chicken wings, vegetables.

As a result;

Paleo diet helps you lose weight.It is high in protein and low in carbohydrates, so it reduces appetite, eliminates processed foods and sugar.

If you don’t like counting calories, the Paleo is a great option. However, it may not suit everyone. For example, those who cannot restrict their food, paleo diet He may find it difficult to adjust to the above preferences.

what it is, varieties, health benefits

Every year, proper nutrition is becoming more popular.It allows people to get in shape and also improve their health. Now there are many methods that allow you to achieve this result. One of these is the paleo diet.

What is the Paleo Diet

The Paleo Diet is an interpretation of the diet of our ancestors who lived more than 10 thousand years ago. Their method of eating has a positive effect on modern followers. With the help of their diet in 1 week, you can tighten your figure , get rid of extra pounds and improve your health.

Many people argue that paleo is not just a diet, but a special way of life. At the same time, this diet does not have a clear time frame .

The approximate daily intake of proteins and fats is 40% each, and the amount of carbohydrates consumed is equal to 20%

To understand whether such a diet is suitable or not, experts recommend to adhere to the diet for a month .

According to experts, the diet:

• helps to reduce blood pressure;
• slows down the aging process;
• reduces weight;
• normalizes metabolism;
• reduces fatty accumulations in the liver;
• keeps you feeling full for 2-3 hours.

Metabolism

Paleo diet – live food

There are several varieties of the paleo diet. Here is some of them.

Katy Young Paleo Diet

Young is an endocrinologist who is a supporter of this diet. She excludes from the diet foods that stimulate inflammatory processes in the body . At the same time, she established the consumption rate of the permitted components. Her menu looks balanced, as it contains a sufficient amount of proteins, fats and carbohydrates.

Katya Young recommends eating at least 5 small portions of lean meat and offal per week. In addition, the diet must necessarily contain seafood, fish, vegetables, algae, fruits, berries and farm products.

Paleo Lauren Cordain

Lauren Cordain is an American scientist specializing in physiology exercise and nutrition . He studied the features of the Paleolithic diet for a long time, as a result of which wrote the book .

In his work, he claims that a person should eat only what is intended by nature.

The doctor is sure that only in this case it is possible to strengthen health and reduce weight.

According to the author, it is necessary to give up dairy products , grain food, sugar and salt. Lauren Cordain claims that the ancestors did not have such food. Therefore, he recommends including only vegetables, fruits, meat and fish in the diet.

Lauren Cordain’s Paleo Diet

Aleksey Voron’s Paleo Diet

The popular nutritionist Aleksey Voron has been following the Paleo diet for a long time.He believes that this is exactly the food that is based on common sense. The nutritionist claims that such a menu is as close as possible to a natural and natural diet.

At the same time, he does not adhere to special methods . Therefore, based on his experience and feedback from students, he created his own variation of the diet. The dietitian excludes the consumption of convenience foods and foods made by man . In the correct diet, it includes fish, meat, poultry, vegetables, fruits and dairy products of natural origin.

He also highlighted the main advantage of the diet – sugar control . Alexey claims that it is this component that is the cause of obesity, oncology, diabetes and other diseases. Therefore, he recommends completely avoiding sweets and sugar substitutes.

Autoimmune Paleo Diet

The Autoimmune Diet is a type of Paleo that restricts the consumption of certain foods

Each component is considered in terms of effects on the body .For example, seafood and vegetables are prime examples of foods that are rich in vitamins and nutrients. Other products are considered similarly.

According to experts, this approach allows you to improve skin condition, normalize hormonal levels, improve bowel function and overall health. The diet should include farm products, organic vegetables, herbs, wild fish, meat, organ meats, coconut and some spices.

Autoimmune Paleo Diet

Paleo Diet: Sample List of Foods and Recipes

Before switching to a new diet, you need to understand the list of permitted foods.On the paleo diet, you can eat the following:

• eggs;
• offal;
• meat; 90,030 90,029 poultry;
• fish;
• seafood; 90,030 90,029 mushrooms;
• vegetables;
• root vegetables;
• fruits;
• seeds;
• nuts;
• herbs;
• spices.

It is recommended to prepare the simplest meals with these products. For example, this can be 90,011 salads, broths, scrambled eggs, pancakes, diet chips, mashed soups, etc.

Chicken breast second dish

Paleo diet: menu for the week

Menu, calculated for 1 week , looks like this:

1. Fried eggs with bell pepper or tomatoes, baked chicken breast, beef broth, salad tuna, green apple.
2. Scrambled eggs with mushrooms (mushrooms are better), orange, liver pancakes, diet vegetable salad.
3. Banana (1-2 pcs.), Vegetable soup, omelet cooked in coconut milk.
4. Roast beef, chicken broth, oven-baked potato chips, shrimp salad.
5. Raspberry muffin, pumpkin cream soup, baked chicken, vegetable salad.
6. Fried eggs, pork ribs, cauliflower puree, turkey cutlets.
7. Baked salmon, vegetable salad, fresh fruit, charlotte.

If necessary, the menu can be diversified with other dishes . The main thing is to cook according to recipes that include permitted foods.

Paleo diet is a trend that becomes more popular every year. It implies a rejection of artificially created products in favor of natural ingredients. But, before switching to this method of nutrition, it is worthwhile to study in detail its features and principles.

You will learn more information by watching the video:

menu for a week, results, reviews, benefits and contraindications

The Paleolithic Diet (Paleolithic Diet) is based on the supposed diet of a person who lived in the Stone Age.The menu for such a diet does not include dairy products, cereals, sugar and any other food that has undergone any processing and has unnatural components in its composition.

This type of diet is aimed at consuming high-quality protein products (meat, fish, seafood, eggs), as well as fiber-rich vegetables, fruits, nuts and berries. In other words, a diet means eating only those foods that were available to a caveman engaged in hunting and gathering.

The Paleo diet is controversial. And although the athletes who have experienced it on themselves are very pleased with the results, the new type of diet also has plenty of critics and opponents.

Benefits of the paleo diet

A number of respected nutritional scientists consider the Paleolithic diet to be hazardous to health. In their opinion, there is a high risk of developing serious disorders in the work of the body in people who adhere to the diet of the Stone Age for a long time.

Critics’ opinion is based on research confirming the relationship of excessive protein intake with the risk of cardiovascular and other diseases.At the same time, refusal to use complex carbohydrates, including cereals, according to scientists, negatively affects metabolism, causes digestive disorders, hormonal disruptions and loss of strength.

Supporters claim that eating high-quality protein foods along with fruits and vegetables strengthens the immune system, relieves excess weight and improves the overall condition of the skin and hair.

Adherents of the paleo diet highlight the following advantages:

1. Fast result. Avoiding carbohydrate-rich foods and replacing them with protein and fiber inevitably leads to rapid weight loss. The first kilograms begin to literally “melt before our eyes” within 1-3 weeks. That is why the paleo diet is very popular among those who want to lose weight.
2. Lack of hunger. Feeling of hunger on the Paleo diet is practically not felt, due to the stable level of blood sugar. Since all permitted products have a low or medium glycemic index, glucose is released into the blood in a metered dose, insulin levels are stable, and appetite is noticeably reduced.
3. You control the calorie content of the diet yourself. There are no strict restrictions, you just need to adhere to the main list of permitted products and not use prohibited ones. Unlike standard diets, which drastically reduce the number of calories in the diet, the main principle of the paleo diet is to maintain low blood glucose levels, which in turn stimulates the process of burning fat.

Benefits of diet

For most crossfitters, the priority goal is to get their bodies in shape and lose weight.High-intensity long-term training combined with a paleo diet is a direct path to rapid weight loss.

Let’s take a look at how fat breakdown works in people following the Stone Age diet.

After an intense workout that includes work on all muscle groups, the body begins a phase of active recovery. At this point, the muscles experience an acute deficiency of glycogen (muscle sugar), which athletes tend to fill with simple carbohydrates.

If the goal of an athlete is to burn fat, eating protein foods after training, starts the process of ketosis in the body – breaking down its own fat and using it as a source of recovery of strength and energy.This is why the Paleo Diet and CrossFit combine to lead to guaranteed weight loss.

However, there is a risk that some Paleo CrossFitters may feel fatigued and overtrained during vigorous exercise. To avoid such consequences, it is enough to eat more fruits rich in healthy carbohydrates, starch and pectin, such as bananas, peaches, grapes, pears and others. Include in your diet more foods rich in fatty amino acids: nuts, fatty fish, high-quality unrefined vegetable oils.

Contraindications to the paleo diet:

• diseases of the liver and kidneys;

90,029 disorders in the work of the gastrointestinal tract;

• periods of exacerbation of chronic diseases;
• pregnancy and lactation.

Reviews about paleo diet

CrossFit and the Paleo Diet are relatively new phenomena in the world of sports. Nevertheless, the feedback from athletes and the results of their training is indicative and deserves attention.

Greg Glassman – the founder of CrossFit, was one of the first to experience the paleo diet and feel its effects.He encourages all nutritionists to consume more vegetables and meats, nuts and seeds, avoid sugar and starch, and eat so that they train effectively and do not get fat. Greg Glassman argues that the paleo diet is the most optimal type of food for a person. In his opinion, an excessive amount of carbohydrates in the diet inevitably leads to diabetes.

Jackie Perez, a famous professional CrossFit athlete, is also in favor. Before she found out about CrossFit, Jackie spent many hours of cardio and strength training in the gym, while not monitoring her diet, and could not understand why her figure remained practically unchanged.And only when Jackie began to work with a trainer on the CrossFit system, and the paleo diet became her usual diet, the results were not long in coming.

Cheryl Brost, a 43-year-old female Crossfit who won 2nd place at the Reebok Crossfit Games in 2014, argues that the first step on the path to great physical fitness and health should be the right approach to eating according to the principle of the paleo diet. Cheryl does not weigh every serving of her food and does not count calories, because she knows exactly what a 100-gram beef steak and a cup of vegetable salad look like.

Indicative menu for the week

So, to reiterate the main point: the Paleolithic diet includes a wide range of protein-rich foods, as well as vegetables, fruits and nuts. It is forbidden to consume sugar, grains, dairy products, and any food that has been processed, containing artificial additives or genetically modified. Vary the weekly menu according to individual preferences within the permitted foods.

Stick to a number of rules:

• In the morning, between meals and throughout the day, drink non-carbonated clean water.The bigger, the better. Always carry a bottle of clean drinking water with you when exercising.
• Try not to cook vegetables for a long time, in order to avoid the loss of vitamins.
• Take vitamin and mineral complexes in accordance with the needs of your body, especially during periods of recovery from illness, during periods of stress and seasonal vitamin deficiency.
• If you are doing CrossFit every day, then feel free to increase the amount of carbohydrates in the diet due to the greater amount of fruits and berries.Also in this case, consume more protein.
• If you do not plan to follow a strict paleo diet, you can add milk and dairy products to your diet. It is better not to stew or steam meat and fish, but to cook in a frying pan in olive oil.

The following is an approximate weekly diet for a CrossFit person, a Paleo diet, and wanting to lose weight. Small snacks are allowed between meals.

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Scientific consultant of the project.
Physiologist (Faculty of Biology, St. Petersburg State University, bachelor’s degree).
Biochemist (Faculty of Biology, St. Petersburg State University, Master’s degree).
Hatha yoga instructor (Institute of Human Resource Development Management, GENERATION YOGA project).
Research Fellow (2013-2015 Research Institute of Obstetrics, Gynecology and Reproductology named after Ott, work with markers of female infertility, analysis of biological samples; 2015-2017 Research Institute of Highly Pure Biological Products, drug development)
Author and scientific consultant of sites on healthy lifestyles and science (in the field of life extension)
Scientific consultant of the Cross project since 2019.Expert.

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90,000 The essence and basic principles of the paleo diet. Paleo diet. Secrets of harmony and health

The essence and basic principles of the paleo diet

The very name “Paleo diet” comes from the Greek palaio, that is, “ancient” and “diet”, eating style, lifestyle. Simply put, this is the diet of a Stone Age man. Food for people who were not aware of the benefits of civilization.

Like any nutritional system, the paleo diet has its own rules and basic principles.But the most important law and at the same time the simplest one, to which the entire system obeys, is only that which could get into the stomach of a Stone Age man.

Let’s think logically: what could an ancient man eat? At that time, he had two sources of food: hunting and fishing and gathering. Accordingly, the diet consisted of meat from wild animals, fish and plant foods – vegetables, fruits, berries, roots, nuts.

Accordingly, if you want to adhere to this diet, your diet should be as natural as possible and fairly simple.Many foods that we are used to having in our daily diet will be simply unacceptable in the paleo diet system.

Let’s take a look at the basic principles of the paleo diet.

1. In this food system, there is no need to count calories and measure, weigh up to a gram portion of food, in this regard, the diet is simple. But there is an important rule – when following a diet, a person should not overeat. You can eat until you feel full. It is light satiety, and not the heaviness of overeating.A Stone Age man could not afford to overeat, sleep during the day, or lie on the couch. He had to be constantly on the move – hunting, fishing, building huts, fleeing predators, all this took a lot of energy. In addition, food was not a daily pleasure, since how much and when a person could eat depended on the luck of the hunt. There were days when the entire tribe was left without food.

2. Next is the absence of alcohol. And what kind of alcohol could a Stone Age man have? If you have already decided to adopt the eating habits of an ancient man, then do not forget about this one.

3. According to the strictest beliefs, only water is allowed from drinks. We will have to forget about our favorite tea and coffee. But for not very strict convictions, they are allowed. Here, after all, the choice is yours.

4. The strictest followers of the Paleo diet even avoid using household chemicals, justifying this by the fact that all our usual shampoos, shower gels and creams are dangerous and their use is not physiological for our body. For personal hygiene, they use decoctions, lotions and infusions made from natural herbs.

5. All products of agricultural processing are absolutely contraindicated in the paleo diet. It is recommended to forget about milk, dairy products, rye, wheat, corn, rice, legumes and so on. This is justified by the fact that, by the standards of evolution, humans have recently begun to use agriculture for food and our body has not yet adapted to “new” food products.

In fact, this issue is, of course, controversial and is actively discussed among doctors. We will definitely return to it in the next chapters when we consider the strengths and weaknesses of the paleontological approach to nutrition.

6. The Paleo diet does not allow the use of canned food, all of this is considered unacceptable. That is, all products (and there are a lot of them now), for the preparation of which preservatives, dyes, flavors and other flavor-color-shape improvers were used, are prohibited.

7. Sweet foods are also not used in the diet, with the exception of fruits and berries. You also need to forget about chocolates, sweets, pastries.

Of course, the use of fast food is definitely prohibited.

8. Oils are not welcome in this diet. The logic is the same: an ancient man could not have eaten it, which means that we should not. But fats, nevertheless, will be in your diet: these are seeds, nuts and animal fat from meat and fish.

9. Soy, all soy products and legumes are prohibited. This is justified by the fact that at present most of these products are genetically modified, and besides, they may contain a number of toxins. And legumes are also difficult to digest.

10. As for the eggs, everything is in perfect order in any form.

11. Frozen foods are strictly prohibited. Supporters of the paleo diet argue that foods lose a number of nutrients after freezing. Only fresh fruits, vegetables and herbs have the right to be on your table. Accordingly, they should be grown, if possible, in your climatic zone, and you will choose them according to the season. Because of this principle, there is only fresh food, this diet has been called the “diet of the rich”: agree, not everyone can afford such a diet.In everyday life, we still often get by with quick-frozen or canned foods.

12. An important aspect of this lifestyle is adequate and good sleep. It is necessary to provide your body with rest and give it time to recover, because the Stone Age man did not sit late at the computer and did not take home work.

13. The Paleo diet welcomes “gaps” in nutrition in a situation where high-quality and healthy food is not available at the moment. The rationale is simple – the food of the people of the Stone Age was far from regular, which means that we do not need to eat “by the hour.”Well, this question is also not unambiguous, we will return to it in more detail in the next chapters and try to figure it out.

14. And a very important point in the paleo diet is the so-called planned breakdown. Since it will be quite difficult for a modern person to follow all these principles of nutrition, you can afford to “break down” to a regular diet 1-2 times a week. Agree, not everyone can immediately give up porridge in the morning, bread, dairy products, favorite cheese. You are just deliberately giving yourself one or a couple of days a week when you neglect the principles of the paleo diet and eat as usual.This “planned breakdown” will avoid a global breakdown, after which a return to the diet is simply impossible.

These are all the basic principles, rules, installations of the paleo diet. We will look at everything in detail in the following chapters, when we talk about the positive and negative aspects of such a diet and draw up a weekly menu according to the principles of the paleo diet.