Paleo diet, 7 days, -4 kg

Losing weight up to 4 kg in 7 days.

The average daily calorie content is 630 Kcal.

To look great, you do not have to jump from one weight loss method to another every now and then, while remaining hungry and dissatisfied with your diet.

The paleo diet is a way of eating that cavemen unknowingly adhered to. Gastroenterologist Walter Wogtlin has put together all the basic rules of nutrition and wrote a book on the paleo diet.

Paleo dietary requirements

The paleo-feeding methodology is based on the fact that modern man should eat food in the same way as the ancient inhabitants of the cave of the Paleolithic era. Wogtlin notes that in order to maintain a consistently low weight and good health, people must build their diet in such a way that it contains the maximum of protein production and a small amount of carbohydrates.

According to studies that were carried out back in the 80s of the last century, it was concluded that for almost a 40-thousandth time interval, the human body has not changed, and it requires the same products as before.

So, the paleo diet should be based on the following foods.

• Lean meat. It is advisable to eat the meat of animals that were fed with hay and grasses, and not grain, compound feed, and even more so with the addition of antibiotics. You need to give up semi-finished products, sausage products, bacon, bacon, etc. Some ardent adherents of Paleo generally eat meat raw. But doctors and nutritionists, as a rule, do not call for this and still recommend to subject meat products to heat treatment.
• Game.
• Seafood and wild fish.
• Mushrooms.
• Chicken eggs.
• Nuts and various seeds (not roasted only).
• Almond, coconut flour.
• Various kinds of herbs and spices.
• Fruits, vegetables, berries.
• Vegetable oils: flaxseed, olive, coconut, avocado, macadamia and walnut.

What should you give up in the paleo diet? The developers of this technique are advised to say no to carbohydrates. Moreover, this applies to fast carbohydrates (such as various buns, muffins, flour sweets, etc.) and to slow ones (in particular, cereals). Also, the paleo diet does not include legumes (you can only leave beans) and nuts such as peanuts. They are rich in antinutrients – anti-nutrients that cause metabolic disorders.

To refuse, according to the rules of this technique, is worth dairy and fermented milk products. This situation is explained by the fact that the body of most people does not absorb the milk protein casein and lactose, which are rich in dairy products in abundance. It can also increase insulin levels, which also has a negative impact on health. An alternative is almond and coconut milk. The amount of calcium in the body will help maintain cabbage, beans, and various nuts.

No need to say sugar. People living in the Stone Age did not try this high-calorie supplement, and it is also not recommended for modern people to eat it. Also, if you decide to live according to paleo principles, you need to refuse any products and drinks that contain sugar. But you can use a natural sweetness – quality honey.

Ardent adherents of the paleo diet advise to give up salt and any products in which it is present. But doctors and nutritionists strongly advise against doing this for a long time. It’s one thing if you sit on a salt-free diet for, say, a week. But it is quite another to live completely without salt. This can hit the body and cause serious problems.

It is necessary to lead an active lifestyle. It will help in both losing weight and maintaining wellness. After all, our ancestors probably did not sit still.

If your diet was far from the paleo diet, it is recommended that you switch to the new diet smoothly enough. First, it is worth removing semi-finished products from the diet, frankly harmful and high-calorie foods, fast-carbohydrate foods. Then give up milk, banned beans, fatty meats. If you remove foods from the diet gradually, it should not become noticeable stress for the body.

Within a week after switching to the paleo diet, you can lose up to 3-4 kilograms of excess weight. In the future, the kilograms leave the body not so quickly, but if you do not overeat, they gradually go away until you reach optimal harmony.

There is no clear serving size. Listen to your body, do not overeat (especially before bed) and eat only healthy foods.

Paleo diet menu

Approximate diet of the paleo diet for a week

Contraindications to the paleo diet

• Due to its high protein content, the Paleo diet is strongly discouraged for people with kidney disease.
• For everyone else, in order not to harm their health, it is advisable to consult a doctor before introducing new significant changes in their diet and life.

Benefits of the Paleo Diet

1. The diet is high in fiber. This allows the gastrointestinal tract to function optimally.
2. Reducing carbohydrate production contributes to faster weight loss and regulates blood sugar levels. A large amount of vitamins, minerals and other useful substances enters the body, which, in general, has a positive effect on the health of a person living by this method.
3. Also a plus is that you can eat deliciously, not stay hungry and at the same time lose weight (which is simply unrealistic on many other diets).
4. Consuming protein, which is more than enough in this method, helps to build and form muscle tissue, while the unloved fat leaves you.
5. Also, it is not typical for living according to this method to feel a breakdown and weakness. You will be able to be active and live a fulfilling life. Many people who start eating the Paleo diet find they have more energy than they used to. You lose weight and transform, while remaining vigorous and in a good mood.

Disadvantages of the paleo diet

Along with the noticeable advantages of the paleo diet, there are many disadvantages in it.

1. For example, the cost of healthy food offered in this case may confuse a person with an average income. The paleo diet can hit your wallet in a big way.
2. The stumbling block can also be that this system requires a reshaping of many eating habits and life, giving up familiar foods.
3. Also, such food may not be suitable for people who are actively involved in sports, and even more so for professional athletes, due to the rather low content of carbohydrates (in particular, the extraction of cereals from the diet). But you can try to smooth out this problem by adding more fruits, vegetables, berries to the menu. However, this is purely individual. Food without cereals is not suitable for everyone.
4. The paleo diet can also be problematic for vegetarianists. After all, they usually supply soy and lentils to the body. And the use of legumes, paleo-nutrition, as you know, does not encourage.
5. For many, it is difficult to live (especially in the first diet-time) without cereals, dairy and sour milk products, potatoes, which have become firmly embedded in the diet of many modern people.
6. In addition, not all nutritionists support these paleo-dietary principles, saying that these products must be in the diet for the body to function fully.

Repeating the paleo diet

You can always adhere to the rules of the paleo diet, at least its basic principles. Simply, having achieved the desired figure, you can increase the calorie content of the diet without changing it dramatically.