Nowadays Paleo diet is one of the most commonly used and loved diets for models and Hollywood stars. It is also used in gaining muscle mass.
What is Paleo diet?
Paleolithic diet, commonly known as Paleo diet, is based upon a theory, that people have started to suffer from diseases and obesity because of farming. Hence, the diet consists of those products, that were consumed by the primitive men during paleolith. It was designed by American dietitians – Dr. Loren Cordain and Oz Garcia – authors of numerous book on healthy eating.
The main peculiarity of this diet is that it allows eating as much as you want without calculating calories. The main rule – eat only those products, that could get into the primitive men’s stomach. Those who favour this diet claim that our metabolism has hardly changed from that period, and usually our organisms can not digest lots of dishes from wheat, cereals and dairy.
Cans and fast food only poison our bodies, making liver to do what it was not designed for – to exclude E-additives, instead of splitting fats. Natural products ratio will help you to control your appetite and you will stop overeating and getting small snacks naturally. The consumption of calories will lower, filling you with energy, which is advised to spend for physical exercises. Our ancestors did not know how to bake cakes, cook cereals and they did not know any sweets except for berries and fruits. They did not drink a couple of Chardonnay glasses on Friday evening. Actually they did not even drink coffee or tea, or diet cola. So if you are going to stick to this diet you will have to say farewell to lots of your eating habits. But if you love meat and fish, it will not be so difficult to refuse of other products.
Paleo diet food list
- Lean meats
- Nuts and seeds
- Healthy fats
The majority of authors who have written books on Paleo diet, criticize eating dairy, claiming that it can become a reason of excess weight. So you should avoid eating:
- Processed food and sugars
The most difficult is not restricting your menu, but to buy high quality products. There is no room for frozen chicken and “glossy” tasteless tomatoes. You need to buy only fresh food – cooled meat and fish, seasonal fruits and vegetables.
Paleo diet benefits
Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals. Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients, that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline. As a result, you acquire better teeth, clean skin, stable blood sugar, improved sleeping patterns, reduced allergies and balanced energy throughout the day. Not to mention burning of fat.
Paleo diet plan
Paleo diet is often called “diet for millionaires”. But with a little practice one will be able to put together a diet for every taste and purse. Usually you will not have to calculate the calories, but that does not mean you can overeat. The main thing is to stop eating as soon as you feel satiety. The diet does not demand you to eat every single thing that is waiting for you on the plate. You do not need to control your portions in any way rather than common sense.
Those who train systematically may allow themselves from 1 to 3 “forbidden fruits” in a week. Very often this “planned break down” takes place after the most hard power training, to “pass” the carbo energy restore the muscles. Those who stick to the diet utterly do not drink anything except for clean water, considering other beverages as a “spoiling” for the “planned break down”.
But you will start losing your weight even by limiting tea and coffee consumption to two coups without sugar a day.
The secret of Paleo is not to refuse from coffee, but to eat hearty meal, that helps conquering appetite misbalance and overeating with snacks and fast foods. Paleo diet is not recommended to those who have been diagnosed with kidney diseases. Others can try to adapt the diet to their needs and to lose weight without exhausting calculation.
Paleo diet menu
Here is an approximate menu of Paleo diet for a 60 kg woman:
- Breakfast: 50 g of nuts with sliced apples and pears.
- Morning snack: 200 g of berries, 100 g of chicken breast.
- Lunch: a portion of couched wheat; salad with carrot, beet and apple (raw vegetables, lemon juice, olive oil); a portion of veal or other lean red meat.
- Afternoon snack: any fruits.
- Dinner: salad with green leafy vegetables, tomatoes, cucumbers or cabbage; a portion of red or white grilled fish.
Paleo diet and doctors
Doctors have already paid their attention to this diet. Their opinions differ. There are doctors who support Paleo diet together with cross fit exercises. Others believe that it affects our digestive system negatively because of the lack of some products in the diet.
So always think properly before sticking to any diet and seek for advice with your doctor, if you have any conditions you think may intervene with the diet.