These days, everyone is looking for Paleo Diet on search engines like Google and Bing, and this attention is rightly deserved by this amazing and effective Stoneage Diet. Also called the Caveman Diet or the Hunter-Gatherer Diet, the Paleo Diet has been designed as a lifestyle diet that helps to fight modern day ailments.
Opting for Paleo Diet food has efficiently helped in weight loss and fitter body among individuals including celebrities like Megan Fox, Matthew McConaughey and Ray Mears. And it has become more popular than other diets like the Blood Group Diet, Atkins Diet, South Beach Diet and Dukan Diet in no time.
Let us find out more about the Paleo Diet food and whether it actually does have the ability to induce weight loss or has received more hype that it rightly deserves.
Understanding The Paleo Diet:
The Paleolithic Diet is mainly inspired by the manner in which our ancestors used to live and eat. No, you are not supposed to enact the stone age era. Following this lifestyle has got nothing to do with wearing loincloths or setting up the fire for cooking your wood (except on occasions). Although, Paleo diet gives you the chance to learn from the cavemen, mostly it is fueled by medical and scientific research as well as common sense.
The Paleo Diet food includes whole, unprocessed foods that contain healthy saturated fat, free-range, grass-fed eggs and meat, a large variety of seafood and fish, fruits, vegetables, nuts, berries and seeds. What this diet does not include is legumes, grains, dairy products (mostly) and processed sugar. However, there are some who opt for healthy dairy products such as natural yoghurt (full fat), kefir, butter and cheese (some aged). But if you are sensitive towards dairy products, then there is no point in opting for dairy foods at all. A good way to make the most of Paleo Diet is by consuming locally grown, organic foods.
The primal or Paleo lifestyle promotes healthy living through:
Improved sleeping habits
Stress reduction, proper sun exposure
Functional movement and fitness more outdoor exposure
More outdoor exposure
Aversion of environmental toxins
Paleo has nothing to do with strict regulations, but it works like framework for fulfilling your personal goals regarding health and lifestyle. This holistic approach towards wellbeing helps to stay fit and healthy all your life.
Listing Out The Paleo Diet Food:
Main foods that you should consume while following this diet include the following:
As mentioned earlier, legumes, grains, refined sugar, salt, processed oils and dairy products cannot be consumed while following this diet because such foods appeared only after agriculture became a part of the human civilisation. You may consume a low carb/high protein diet without counting your calorie intake or opting for an exercise regimen.
Foods that you can eat include:
Offal and meat
Vegetables (mostly root vegetables)
Berries- raspberries, strawberries, blueberries, etc
Nuts- Brazil nuts, almonds, walnuts, macadamias
There are certain versions of Paleo Diet that allow you to eat these foods only raw. However, it means that the food should be consumable in raw form, and not that it should be eaten in raw form.
Typically speaking the animals that act as sources of meat and eggs need to fed an organic and natural diet. This means that chickens need to be allowed to eat insects, greens and grains; cattle should be grass-fed, and the fish should either be taken from wild or should be fed the food that wild fish consume.
Foods that you can’t eat include:
Beans- kidney beans, string beans, peanuts, lentils, peas, snow-peas
Grains- noodles, bread and pasta
Sweet potatoes and potatoes
Coatings (batter, breadcrumbs)
For breakfast- Omelet with mushroom and spinach
For morning snack- Your choice of fresh berries
For lunch- Large salad of mixed vegetables and dressing (flax oil), grilled salmon
For afternoon snack- Celery and raw carrots, guacamole
For Dinner- Steamed broccoli, grilled chicken, tomato salad
For evening snack- Baked cinnamon walnut apples
Recipes For Paleo Diet:
People are actively searching for recipes and books for Paleo Diet online. What you need to know is that recipes for this diet are mainly low in carbohydrates and contain a high amount of protein. Here’s a recipe that you may like:
Chicken Cacciatore on Slow Cooker- This recipe services 4 and takes 15 minutes for preparation, with cooking duration lasting as long as 8 hours. It offers 17 g or 25% carbohydrates, 41 g or 61% protein and 4 g or 13% fat.
Skinless, boneless chicken breasts (4, sliced)
Bell peppers (2, sliced)
Onion (1, sliced)
Mushrooms (8 oz, sliced)
Tomatoes (2 cups, diced)
Garlic (4 cloves, minced)
Tomato sauce (1 cup)
Thyme (2 sprigs, fresh)
Bay leaves (2)
Parsley (fresh, for garnish)
Black pepper (freshly ground)
First, you need to season the meat with pepper and salt.
Next, heat your skillet over medium-high heat, then add and melt cooking fat.
After this, add the chicken to the skilled (heated) and let it brown on either side (2-3 minutes for each side).
Now, transfer this chicken onto your slow cooker and add in mushroom, bell pepper, diced tomatoes, onions, garlic and tomato sauce.Place bay leaves and thyme on the top and add some seasoning for taste.
You can either cover the cooker to cook the chicken in low heat for 6-8 hours, or you can cook the chicken preparation in high heat for 3.5 to 4 hours.
Don’t forget to sprinkle fresh leave of parsley before you serve.
You can also look for other recipes on the internet, some of which include spicy guacamole, veggie lamb stew and tropical fruit salad among others.
The Paleolithic Diet Theory:
According to this theory, the diet of the cavemen was supposed to be more organic compared to our modern day eating habits. The stone age people did not consume burger, cakes or chips; and instead, their source of food was mainly hunting and gathering food for daily consumption.
It is believed that because of this lifestyle, the cavemen had very little to do with degenerative diseases like cancer, heart disease, arthritis and osteoporosis. They were healthy and fit people, and in case they died at a young age, it happened because of a harsh and unfit environment and accidents instead of health issues.
The Paleo Diet encourages “natural eating” that improves the performance of the human body. The present obesity epidemic is solely because of the fat-filled, processed foods consumed by humans.
Benefits Of Paleo Diet:
There are various diet programs based on Paleo Diet that help individuals address their personal conditions such as:
Weight Loss And Paleolithic Diet:
Everyone knows that weight loss is possible when you burn extra calories from the body, and you can best accomplish this by consuming a balanced, low-fat, healthy diet. But the majority of the restrictive diets keep us hungry most of the day, which generally results in regaining the lost weight rapidly within a few months of losing the weight.
Due to the fact that the Caveman Diet is an emulation of the food habits of our ancestors, you will be able to enjoy a high vegetable, high fruit and high protein diet with a moderate amount of fat that comes in high quantities of healthy monounsaturated and omega-3 fats. The thermic effect of protein is supposed to be higher than that of carbohydrate or fat, which means that it will boost your metabolism and speed your weight loss. Moreover, protein helps you feel fuller so that you can control your appetite.
During the initial few weeks, the weight loss will be rapid (in all probability) because of the low carbohydrate quantities that you consume and the amount of water that your body expels. Side effects you might experience include bad breath, lethargy and headaches.
You will need to be patient with this plan just like any other diet plan. In case you lose over 2 pounds each week then you should adjust your weight loss rate so that you don’t fall sick or become extremely weak.
How Paleo Diet Works:
In the Paleolithic Diet, you are encouraged to opt out of grain and dairy products and have them replaced with fresh vegetables and fruits. Such foods offer more nutrition and are supposed to benefit your body by providing nutrients like:
Antioxidant vitamins (C, A and E)Soluble fibre
Carbohydrates with low-glycemic index
Monounsaturated and omega-3 fats
Moreover, these foods contain a low amount of substances that cause cardiovascular disease, diabetes and weight gain like:
Trans and saturated fats
Carbohydrates with high-glycemic index
Is This Stoneage Diet Expensive?
The Caveman Diet primarily consists of food items that are fished and hunted, like offal, seafood and meat; and also those food items that are gathered, like fruits, eggs, vegetables, nuts, mushrooms, spices and herbs. Certain sources advise you to consume lean meat only (food additive-free), preferably grass-fed beef and meat from wild games. All such foods might slightly raise your grocery bill because you will need to invest in organic produce and expensive meat cuts.
While you can drink water, you are not allowed to consume fermented beverages and alcohol. Some advocate tea as a healthful alternative.
Following The Caveman Diet:
While you will come across several books on this subject, each is written with an emphasis of its own. The bottom line is that as long as you stick to the Paleo Diet food list, you will be losing weight based on its theory.
Paleolithic Diet- Pros and Cons:
So, like any other diet, the Paleo Diet has its own set of pros and cons, which are listed below.
It emphasizes on consuming vegetables and fruits that lower the chances of developing several disorders and diseases like cancer, diabetes and heart disease High amount of essential fatty acid intake is characteristic of this diet
It is not based on measuring or counting
It does not include any exercise plan
It is not based on any kind of specialist diet food
It might be profitable for dieters having difficulty with their carbohydrate cravings as well as those who need to keep their blood sugar level under control
It might induce a withdrawal period initially when a dieter starts with this diet because it eliminates sugar, coffee, refined carbohydrates and alcohol
This diet plan is highly restrictive, eliminating several favourite food items like bread, pasta, desserts and potatoes
It might disrupt your social life; it prevents you from eating at parties or occasions and is definitely not family-friendly
Careful planning needs to be made for ensuring that your calcium intake is optimum because this diet eliminates dairy products
This diet is, to some extent, based on speculation, because no one can say with certainty what was consumed by our Stoneage ancestors
What About Exercise?
Paleo Fit’s fitness program is tailored to your requirements it combines a combination of cardio conditioning and resistance training doing these exercises three times a week gives you a great star you can even add an extra session to get that maximum out of the fitness program.
No matter what your level beginner or advanced this program has something for you
All the workouts have been created by Max Shippee a follower of paleo diet he is also a personal coach and owner of crossFit1440 in California
The Paleo diet food list clearly shows that there is no room for junk food. Moreover, this diet also discourages consumption of fermented beverages, alcohol as well as refined carbohydrates.
Instead, you are encouraged to consume high-quality protein like lean meat, fish and chicken that don’t allow you to feel hungry very often. Consuming more vegetables, nuts and fruits help boost your fibre intake and increase the amount of antioxidants, vitamins and minerals in your body.
Nevertheless, the fact that this diet eliminates the consumption of dairy products raises serious concerns as it might likely lower calcium level in your body; and not exercising can keep you from strengthening and toning your body.Many beginners initially feel drained out because of cutting down on carbohydrates and depending on protein and fat for an energy source. As it also comes with headaches, irritability and bad breath as side effects, you have to be completely sure of taking up this diet plan before jumping into it.
The Paleo Diet will affect your diet as well as your lifestyle, so go easy on it. Don’t go extreme with your eating plans, and make changes in your lifestyle by what you need. The end result will definitely work in your favour.