In this article I show you a way to eat healthier by reducing the intake of processed carbohydrates (not only sugar but also cultivated grains, even whole-grain), which has the effect of moderating insulin production. This is the basis of the Paleo diet. This simple change will help you avoid the unpleasant physical effects of a typical high carb diet, this will help you succeed in your desired goals to lose weight and prevent a lot of health problems and diseases related to modern lifestyle.
Many people today believe that changing from a diet based on hunting and gathering (rich in wild fruits and vegetables) to an agricultural diet (rich in cereal grains), resulted in chronic diseases that we currently suffer, such as obesity, cardiovascular diseases and diabetes.
Compared with our current diet, Paleolithic humans ate more fiber, protein, omega-3 fatty acids, unsaturated fats, vitamins and minerals and much less saturated fats and sodium, perfect for weight loss.
The changes that have taken our food throughout the years have affected our health and wellness.
- The hunter-gatherers of the Paleolithic were strong and healthy people that didn’t die from diseases that we have today and they lived almost as much as we do now.
- When the hunter-gatherers of the Paleolithic changed to the Neolithic agriculture, they began to feel sicker and live less.
- Modern hunter-gatherers are healthy people and their health could be affected negatively if they change to a modern diet.
The Paleo diet is mainly based on two ideas:
- We adapt to eating certain types of food
- To stay healthy, strong, fit and prevent chronic diseases of our time, we have to eat like our ancestors did
What to eat in Paleo Diet
The base of your diet should be vegetables. Secondly meat, fish and eggs. And last, fruits, nuts, seeds, oils (olive or coconut) spices and herbs. It’s that simple. If you want to simplify it even more we could say that you should eat plants (vegetables, fruits, nuts, seeds, herbs and spices) and animal products (meat, fish and eggs).
Despite vegetables, fruits, herbs and spices do not provide many calories, they should be the main source of carbohydrates that you can get (the few that you are going to consume) and micronutrients (vitamins, minerals, etc.). Nuts, seeds and animal products are calorically dense, that stimulate minimum insulin production and are a perfect source of protein and healthy fats.
Enjoy raw, stewed, boiled or baked vegetables. Cook delicious vegetables soup, buy some you’ve never tried it and find out the best recipes.
What not to eat in Paleo Diet
Today the number of toxic agents in our diet is worse than ever. I mean manufactured products that are strange to our genes and alter the usual and healthy functioning of the human body.
The worst of all are obvious: soda, sugars, chemically altered fats and highly processed foods. However other foods are generally accepted as healthy or energetic even being the same “poison” in our diet: processed grains (cereal, wheat, flour and its derivatives, bread, pasta, corn, etc..).
You have read correctly, these products are usually inappropriate for human consumption because our digestive system and our genes have not had time to adapt to the protein structure of the grains and excessive carbohydrate loading of all ways of cultivated grains, including integrals.
- Anything sugary such as soft drinks, juices, sweets etc..
- Anything with flour, wheat, corn such as bread, pasta, pizza etc..
Eat only occasionally and in small quantities:
Although not precisely what our ancestors ate, a moderate consumption of these foods can add a nutritional benefit to your diet without negative consequences, as long as they’re not given much prominence. If your goal is a high weight loss (less than 10%) you should also eliminate these foods.
We’re talking about: coffee, dairy products, alcohol, chocolate and rice (avoid white rice, better choose whole-grain).
This category would also include the legumes, which are rich in minerals such as potassium and magnesium, but are low in protein compared to beef and quite high in carbohydrates
Here we show is a sample weekly menu
- Nuts and strawberries with coconut milk
- Salad with chicken, red cabbage, lettuce and tomato vinaigrette
- One pear
- Pumpkin stuffed with ground meat with fresh tomato sauce
- Omelet with ham and broccoli
- Chicken and Vegetable Soup
- Fruit salad
- Carrot and celery sticks
- Turkey breast
- Loin with roasted tomato sauce
- Eggplant with zucchini
- Smoked salmon
- Hard-boiled egg
- Tuna salad with lettuce, apples and nuts
- One apple
- Sunflower seeds
- Beef stew with vegetables
- Frozen coconut milk
- Scrambled eggs
- Chicken Thighs Paprika
- Sweet Potato sticks
- Pineapple smoothie with coconut milk
- Tomato and avocado salad
- Grilled trout with rosemary
- Grilled asparagus
- Fruit salad with almonds
- Cobb salad (omit cheese). More info here
- Baked Apples
- Strawberries and blackberries with coconut milk
- Pork tenderloin with herbs
- Green beans with mushrooms
- Pork sausages
- Shrimp skewer with vegetables
- Fresh salad
- Turkey breast
- Baked Salmon with dill
- Eggs with spinach and tomato
- Grilled Lamb
- Cauliflower and carrots
- Raw vegetables with guacamole
- Grilled chicken breast
- Mashed potatoes
For most people the fact that the Paleo diet provides the best results it’s enough. The improvement of blood lipids, weight loss and reduced pain in autoimmune diseases is enough proof. However, many people is not satisfied with blindly following the recommendations, whether related to nutrition or exercise.
But some people would like to know why they are doing the Paleo diet.
- Best performance when making physical exercise
- Stable blood sugar levels
- Use of stored fat as energy
- Loss of body fat
- Muscle mass increase
- Reducing allergies
- Improvement in skin appearance
- Sleep improvement
- Reducing hunger between meals
- Mood improvement
- Risk reduction of suffering (improvement and even remission of their symptoms) cancer, diabetes, cardiovascular and autoimmune diseases
Other diets that perhaps you might be interested in:
- Alkaline Diet
- Atkins Diet
- Dash Diet
- Detox Diet
- Dukan Diet
- Gluten Free Diet
- Ketogenic Diet
- Mediterranean Diet