Paleo Diet - A Diet Or A Balanced Diet

Whether we want to lose weight or build muscle mass, it is clear to all of us that proper nutrition is one of the keys to success.

We are what we eat and what we eat determines what we will look like. If our menu consists of processed products, carbohydrates and fats, then our body will look like them - relaxed and fat. If we eat natural products, vegetables, fruits, the body will look "lean", well complex and appetizing.

During the Paleolithic, our ancestors did nothing but hunt and look for edible gifts of nature. Everything they got was determined by their diet and they were healthy, had no problems with overweight, diabetes or heart disease. That is why nutritionists are developing such a diet based on the menu of ancient people. 

In addition to getting rid of excess weight, the Paleo diet strengthens the immune system, gives strength and energy to the body.

The definition of the diet is simple: Eat only foods that were available to our ancestors during the Paleolithic era. This means that cereals and refined products have no place on your plate. The main menu should be fruits, vegetables, meat, nuts and seeds.

The idea is that these are foods that our bodies are designed to eat, while highly processed modern options contribute to chronic diseases and inflammations. Proponents of the diet claim that it improves health in many respects, reduces weight and fights inflammation.

Since it excludes cereals, we can rather define it as low-carbohydrate and richer in fats and proteins. And because it excludes dairy products and legumes, it is often discussed and provoked a lot of debate.

Types of Paleo Diet

There are several different variations of the Paleo diet, each with its own rules and guidelines. Here are the most common options to consider if you are opting for such a diet:

This version follows all the traditional rules - no cereals and legumes, no processed foods, the emphasis is on whole foods such as fruits, vegetables, meat, nuts and seeds.

It is also known as the AIP diet. This option excludes foods that cause inflammation and then reintroduces them gradually to determine which ones you tolerate and which ones you don't. This diet is best for rheumatoid arthritis or lupus.

If you can't imagine giving up cereals altogether, this may be your option. At 80/20 a strict rule is followed, in which 80% of the time you strictly follow Paleo, and the remaining 20% ​​you fill them as you like.

Combining the principles of the vegan diet and the paleo diet results in a "pegan diet" and the focus is on whole plant foods, completely excluding animal foods. This option is very controversial, because according to some people, it is animal products that are essential for achieving results in the Paleo diet.

Like Paleo, the diet of primitive people is centered around the diet followed by our ancestors. In this case, however, raw whole milk is allowed and also the consumption of certain types of legumes as well as fermented soy products.

Here is a list of products that the Paleo mode  allows to be consumed and those that are prohibited.

Authorized foods :

• Meat: pork fillet, beef fillet, chicken, rabbit meat, liver;
• Seafood: various species of fish, crabs, lobsters, shrimps, etc .;
• Fruits: all kinds, except dried;
• Vegetables: all kinds, except root vegetables (carrots, beets, radishes, etc.);
• Seeds and nuts: walnuts, pistachios, sunflower seeds;
• Can be used: olive oil, avocado oil, liquid peanut butter, diet soda, coffee, tea, wine, beer.

Prohibited foods :

• Butter;
• Sirens;
• Eggs;
• Milk;
• Corn;
• Rice;
• Potatoes;
• Legumes;
• Hard peanut butter;
• Sugar;
• Honey;
• Jams, marmalades;
• Ketchup;
• Salted nuts;
• Chipsove;
• Bacon, sausages;
• Fatty meat.

Although the results vary widely, the Paleo diet leads to significant weight loss in many people. By eliminating refined sugars and processed foods, we begin to consume many nutrients while reducing calories.

The specific foods included in the diet also increase weight loss. Increased consumption of high-fiber vegetables in combination with healthy fats and proteins are a good choice because they increase the feeling of satiety and reduce appetite.

Keep in mind that the rate of weight loss depends on a number of factors and no approximate weight can be given. Some people may start downloading right away, while others may take longer.

Nowadays, most people do not get enough protein, and they are essential for cell tissue repair, maintain normal blood sugar, help transport oxygen to the cells, heal wounds, help build muscle.

Protein deficiency can lead to many negative effects, including low energy, poor concentration, weak immunity.

Protein is one of the main elements in the Paleo diet, it is even encouraged to consume it more.

Inflammation is a normal bodily reaction caused by the immune system as protection against foreign "invaders". However, prolonged and chronic inflammation is at the root of many diseases, including cancer, heart disease and diabetes.

The Paleo diet promotes the consumption of many anti-inflammatory foods such as nuts, seeds, vegetables and fruits. Fruits and vegetables contain a large amount of antioxidants that help neutralize harmful free radicals that contribute to inflammation in the body. Seeds and nuts, on the other hand, are rich in omega-3 fatty acids, which also have an anti-inflammatory effect.

Reducing inflammation is helpful in reducing the symptoms of inflammatory or autoimmune conditions such as rheumatoid arthritis, lupus or ulcerative colitis.

The foods included in the Paleo diet are rich in healthy fats and proteins, which successfully fight the feeling of hunger.

Fat is absorbed very slowly, so it stays in the stomach for a long time, during which you feel full.

Protein, on the other hand, reduces ghrelin (the hunger hormone) and reduces appetite. Protein has been shown to restart metabolism and reduce calorie intake.

Restricting grains and refined foods is also a big plus. Such foods raise blood sugar, then sharply lower it, which increases the feeling of hunger.

One of the biggest advantages of the Paleo diet is that it prioritizes nutrient-rich foods over highly processed and refined ones. These foods supply important micronutrients that may be deficient in your body. When we receive a full range of nutrients, we enjoy a clearer mind, reduced fatigue and overall improvement.

Increased meat intake provides more iron, while the addition of nuts and seeds increases omega-3 fatty acids.

If you are deficient in nutrients because your diet is rich in "empty calories" in the form of foods low in vitamins and minerals, then the Paleo diet can help you improve your health and fill some of the deficiencies.

Although not as extreme as many low-carb diets (keto, for example), the Paleo diet restricts many types of carbohydrates from grains. This has a positive effect on blood sugar. The diet also emphasizes important nutrients, such as fats and proteins, which keep blood sugar stable.

A study published in the European Journal of Clinical Nutrition compares the Paleo diet to the most recommended diet by the American Diabetes Association. The study included 24 people who found that Paleo led to greater improvements in blood sugar levels and insulin sensitivity compared to the conventional diabetic diet.

Of course, a number of lifestyle factors affect diabetes. In addition to proper sports nutrition, stress reduction also helps maintain normal blood sugar levels.

Studies show that the Paleo diet is good for the heart. Reduces some risk factors for heart disease and keeps the heart healthy and strong.

A study conducted in Sweden reported a reduction in blood pressure, triglycerides and cholesterol levels in menopausal women. Another study shows that the Paleo diet is effective in raising the levels of good cholesterol (HDL), which takes care of cleaning the plaque, helping to prevent atherosclerosis.

Advices

Try the 30 day Paleo diet to determine if this is the right diet for you.

If you feel too limited by the standard diet, try the different options to find the best one for you.

Print out a list of foods that are allowed in the Paleo mode, always keep it on hand.

Look for organic fruits and vegetables that have not been treated with detergents. Try to guarantee the quality of your food as much as possible.

Choose minimally processed foods that are in their natural state, avoid preservatives, additives and sweeteners.

Discard any unhealthy snacks from your home instead of trying to avoid them until you know they are in the cupboard.

Do not indulge in the consumption of only bacon and butter, it is true that you will still follow the Paleo diet, but to get the most out of it, get a wide variety of fruits and vegetables, unprocessed meat, seafood, healthy fats.

Eat when you're hungry and don't think about calories, the idea is to do what your body tells you to do.

If you do not lose weight, consider reducing higher carbohydrate foods, as well as those that are very rich in fats, such as oils, nuts and seeds. Instead, increase your intake of meat and vegetables a little more.

Before you start the diet, get acquainted with it thoroughly, it should be a way of life. When it becomes this, then you will achieve maximum results. Exercise regularly, reduce stress, drink water, avoid unhealthy habits.

About the menu

Since many people fail to understand how to eat in any diet, we give you a simple example of how and what to do.

Day 1:

Breakfast: Scrambled eggs with fruit salad

Lunch: Chicken with vegetables

Dinner: Grilled fish (salmon) and roasted broccoli

Day 2:

Breakfast: Oatmeal

Lunch: Fried beef with vegetables

Dinner: Salad with chicken, avocado, tomatoes, spinach and almonds

Day 3:

Breakfast: Vegetable omelette

Lunch: Bowl with cauliflower rice, tomatoes, avocado, parsley and coriander

Dinner: Lamb with sweet potatoes

Is the diet safe?

Although the Paleo diet has many health benefits, it also has some disadvantages that need to be considered.

First of all, it is not 100% proven that it can cope with overall health improvement. Although we can benefit from reduced intake of processed foods and increase consumption of fruits and vegetables, many argue that our ancestors were much healthier than we are today, given their significantly shorter life expectancy.

The Paleo diet also restricts many foods that are loaded with beneficial nutrients. Legumes are high in fiber and protein, as well as trace elements such as iron, magnesium, potassium and folate.

Dairy products, which are also limited, contain calcium, phosphorus and vitamin D.

In addition, the Paleo diet places great emphasis on meat products. While meat is useful in moderation, overuse can be a problem. High red meat intake is associated with an increased risk of mortality and colorectal cancer. So it is best to follow some more modern options, to alternate the types of meat, not to overdo anything.

If you have diabetes and decide to cut down on carbs, be sure to consult your doctor, as this can affect diabetes medications, otherwise you can cause large fluctuations in blood sugar.

Listen to your body, consult a doctor and take your step towards a healthier life.

Conclusion

The paleo diet includes the consumption of only natural products such as: meat, seafood, fruits, vegetables, olive oil, nuts.

By following such a diet, the body receives all the necessary proteins, useful fats and only "good" carbohydrates (from fruits and vegetables) and of course vitamins and minerals.

The paleo diet allows the intake of large portions of food, because they consist mainly of meat and salad, and the result is satiety. The presence of protein in the menu allows the diet to be perfectly combined with exercise.

After all the above, it becomes clear that the Paleo diet is not a diet, but a way of eating, with a balanced, natural and easy to prepare.

If you lead an active lifestyle, exercise, you will need more carbohydrates than such a regime gives. But the required amount can be easily obtained by including in the diet brown rice and more fruits rich in carbohydrates (bananas, pineapple, for example).

Paleo diet in combination with properly selected exercise can help you deal with problems related to overweight, cellulite. It quickly lowers blood cholesterol levels and prevents heart disease.