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Strictly speaking, paleo is not a diet, but a lifestyle, and there is no clear time frame for it. However, the desired effect is observed after a couple of weeks, and here it is important to adhere to the paleo dietary principles of nutrition for as long as possible.
Classifying the paleo diet, we can say that this is the principle of nutrition with a high protein content and a small amount of carbohydrates. If we talk about proportions, then on a paleo diet, the diet consists, approximately, of 40% proteins, 40% fats and 20% carbohydrates.
To decide how comfortable the paleo diet is for you, try following it for 30 days.
Benefits of the paleo diet
Sugar level. Since you eliminate all refined sugars from your diet on the paleo diet, it’s easier to avoid spikes in blood glucose levels, as well as the feeling of fatigue that comes with a drop in sugar levels. If you have diabetes, you should check with your doctor to see if they approve of the paleo diet for you. Either way, if you just want to feel better or lose weight, monitoring your sugar levels is a great way to do it.
Freedom from gluten. On a paleo diet, you automatically cut out any wheat and other grains that contain gluten. So essentially, on paleo, you’re on a gluten-free diet at the same time. There is a lot of evidence that gluten is problematic for the digestive system, directly leads to weight gain and is an allergen.
The quality of sleep. By eliminating all artificial additives, you will find that the body is naturally tired by the evening. This is because the serotonin your brain releases as a signal that it’s time to sleep isn’t blocked by artificial substances in refined foods. And when you start to get tired in the evening, you need to give the body a chance to rest. And wake up early in the morning and feel energized. On a paleo diet, your body will return to its natural circadian rhythm.
More energy, and do not count calories. By following a paleo diet, you get a well-balanced diet with proteins, fats and carbohydrates, from natural products. This is a great way to stay active throughout the day without resorting to, for example, energy drinks and other tonics. Unlike other calorie-reducing diets, the paleo diet allows you to eat until you feel full. And also eat at any time when you feel hungry. Therefore, you do not experience a shortage of energy when you really need it.
Paleo is a detox for the lazy. By giving up many of the things that are familiar in modern life: trans fats, monosodium glutamate, refined sugar, gluten and other artificial additives, you give your body a rest. By getting more antioxidants from fruits, and more fiber from vegetables, you gradually cleanse your body. In general, this gives a detoxifying effect and you will feel lighter and your mind will become clearer. The best part about this is that detox doesn’t involve food restrictions. No need to fast or drink only green juice. You eat normally (paleo) so this is a great way to detox for the lazy.
These advantages of the paleo diet are more related to health issues. You naturally get a slender and fit figure as a bonus to all of the above.
Cons of the paleo diet
It is not simple. It will take all the reserve of willpower and ingenuity so as not to break loose. Birthday pizza? Cakes in a cafe with friends? Grandma’s apple pie? Ice cream in the park? It’s all paleo banned. The temptations are endless. Even the usual business lunches for the most part do not fit the canons of the paleo diet. So stock up on lunch boxes and may the Force be with you.
It’s not budget. Fast and junk food today are cheap enough, but do not lead to health and harmony. No matter how many calories the labels promise you, it doesn’t matter.
You will have to carefully choose products, focusing primarily on composition and quality, and not on cost. It’s great if these parameters can be combined. In addition, in a cafe or restaurant, you will become one of the most picky and boring customers, asking the waiter in detail about the composition of the dish and all the ingredients. On the other hand, if you develop a habit of using paleo lunch boxes, you can save a lot of money…
It’s not fast. The paleo diet is a systematic approach. As a game for a stable win, in the long run. It doesn’t make sense to switch to paleo “urgently before the holidays to lose weight in two weeks urgently.” In this case, firstly: you will be disappointed if you don’t get an instant result, and secondly: you won’t have time to feel all the advantages and advantages of the paleo diet listed earlier.
Paleo diet food list
What can you do on a paleo diet
As with any diet, variety is important in Paleo. No matter how useful the products are, you can get tired of the same menu day after day and lose interest.
Here is a list of some of the most popular foods to eat on a paleo diet. They are easy to find in most stores and provide great opportunities for culinary experimentation:
Meat, poultry, game and offal. There are no restrictions in this section, except that the choice of fish and animals raised without modified feeds in natural conditions is preferred. Beef, lamb, lamb, veal, pork, rabbit, chicken, duck, turkey and all offal.
Fish, shellfish and other reptiles. Cod, tuna, mackerel, haddock, tilapia, herring, salmon, pike perch, trout, anchovy, perch, sea bass, halibut, mussels, shrimp and other marine reptiles.
Eggs. Chicken, quail and duck eggs. For those who like experiments, ostrich ones are also suitable.
Vegetables, root vegetables and mushrooms. If something went wrong in hunting and fishing, Paleolithic man had to use the skills of gathering. Wild vegetables are unlikely today, so we choose organic in the store and on the market.
Spinach, chicory, chard, lettuce, cabbage, seaweed, arugula, beets, watercress, bell peppers, leeks, asparagus, celery, cauliflower, tomatoes, onions, cucumbers, artichokes, avocados, broccoli, kohlrabi, eggplant, green onions and Brussels sprouts. Zucchini, pumpkin, radish, parsnips, carrots, turnips, sweet potatoes, Jerusalem artichoke.
Fruit. Apples, pineapples, berries (blackberries, strawberries, blueberries, cranberries), oranges, bananas, grapefruit, figs, mango, kiwi, coconut, pears, dates, peaches, apricots, nectarines, watermelon, cherries, plums, papaya, lemon, persimmon , pomegranate, grape, passion fruit, mandarin and melon.
Remember that sweet fruits and paleo desserts are allowed only occasionally, as an exception. Eating them in large quantities on a daily basis is not recommended.
Fats, nuts and seeds. One important aspect of the paleo diet is that we don’t avoid the so-called “healthy fats”.
Olive oil, coconut oil, nut oils, avocado oil, lard and animal fat, ghee. Sunflower seeds, almonds, pistachios, pumpkin seeds, walnuts, Brazil nuts, sesame seeds, pecans, hazelnuts, chestnuts, pine nuts, macadamia nuts and cashews.
Spices and herbs. Almost everything, without restrictions.
No one The list of acceptable paleo foods is not exhaustive – there are a lot of options. In short: we use what is given by nature and avoid any products created by man.
What Not to Do on the Paleo Diet
Of course, it is difficult to put yourself in the place of people who lived tens of thousands of years ago, when the world was completely different. There are certain foods we can eliminate from the paleo diet with absolute certainty. Others are the subject of heated discussions or are in the so-called “gray zone” – that is, they are acceptable, but with reservations and restrictions.
The Paleolithic era lasted a very, very long time and included so many changes that we cannot know and take into account all of them. Therefore, the boundaries of what is acceptable are at the discretion of everyone.
artificial ingredients. Supplements to avoid not only on the paleo diet, but in general for a healthier diet: monosodium glutamate (MSG), nitrates, potassium bromate, saccharin, artificial colors, artificial sweeteners, and GMOs.
Fast food. If you are not from the Flintstone family, then fast food options are not suitable for you. Refined oils, trans fats, sugar, breading, and artificial sauce ingredients have nothing to do with proper nutrition. The relatively small amount of calories that is sometimes listed on the package does not matter.
Grains and legumes. The paleo diet excludes all kinds of legumes. Wheat, oats, rye, beans, soybeans, buckwheat, rice and other crops are prohibited. Thus, you refuse bread, porridge, croissants and many other products that you are used to.
Dairy. Since they come from animals, one would assume that dairy products are on the list of allowed foods on the paleo diet. But no.
Many adults are lactose intolerant to some degree, and humans are the only creature that drinks milk after infancy.
Ancient people could not have had a way or opportunity to drink milk or produce dairy products such as yogurt and cheese. Therefore, we refuse burrata, parmesan and fermented baked milk.
Potatoes. Potatoes are so popular that it seems impossible to exclude them. It grows in the ground, and it may seem natural that a paleo person would have accidentally found some wild potatoes. Why not?
But, as it turns out, it takes a lot of effort to grow potatoes. Therefore, its popularity increased only when people stopped hunting and gathering, and began to stay longer in one place, farming and raising livestock.
Alcohol. There is a theory that an ancient man could once find overripe and slightly fermented fruits and fruits … But, we understand that this is a very bold assumption. Alcohol is excluded on the paleo diet.
This is by no means an exhaustive list of foods that are banned on the paleo diet. But, it will help you get an idea of the long list of hardships and losses that you will face on the paleo diet path.
COUNCIL
The simpler the process of preparing food, the more it corresponds to the concept of paleo.
Menu for the week for the paleo diet
So, having a clear idea of what you can and cannot eat on a paleo diet will help you create your personalized meal plan and menu for the week. Simple dishes, a simple and free way of cooking – this is the basis of the paleo menu.
Day 1
Breakfast: scrambled eggs with tomatoes and bacon
Snack: green apple granny smith and almond urbech
Dinner: baked chicken breast with broccoli garnish, vegetable salad of your choice, dressed with olive oil
Day 2
Breakfast: omelet with coconut milk
Lunch: roast beef
Snack: green apple or banana
Dinner: light vegetable soup
Day 3
Breakfast: scrambled eggs with mushrooms and green onions
Lunch: chicken liver fritters, vegetable salad of your choice, seasoned with olive oil
Snack: any fruit and nut urbech
Dinner: light vegetable soup
Day 4
Breakfast: paleo coconut flour pancakes
Lunch: chicken broth with egg, spices and herbs, shrimp and avocado salad
Snack: sweet potato chips with rosemary
Dinner: cod baked on a bed of cauliflower
Day 5
Breakfast: egg porridge with smoked salmon
Lunch: broth with egg or vegetable soup, pork and beef cutlets, garnished with Brussels sprouts
Snack: sweet potato chips with rosemary
Dinner: pork ribs in mustard sauce and cauliflower puree
Day 6
Breakfast: paleo almond flour pancakes
Lunch: pumpkin cream soup with bacon, vegetable salad with avocado and sun-dried tomatoes
Snack: paleo raspberry muffin
Dinner: chicken baked with green apples
Day 7
Breakfast: scrambled eggs with broccoli, cherry tomatoes and salmon
Lunch: marbled beef burger, vegetable salad
Snack: apple paleo charlotte
Dinner: chicken tabaka garnished with green beans and lemon garlic sauce
Dietitian Reviews
– Paleo diet eliminates protein deficiency – one of the causes of overweight and obesity. It is necessary to control the quantity and quality of protein in order to maintain optimal shape.
A large amount of fresh plant foods will provide the body with fiber and a healthy immune system, vitamins, minerals and antioxidants.
It is recommended to add vegetable protein to the diet, in the form of raw cereals and legumes, with minimal heat treatment. Introducing coarse grains like oats, barley, peas, and chickpeas will make the paleo diet close to ideal.
Avoiding refined foods and oils, simple carbohydrates, sugars, and flavor enhancers eliminates the complexities and disadvantages of the paleo diet.