Have you ever heard of paleo diet? Maybe you often hear about various types of diet with the main purpose is to improve body health and lose weight. One type of diet that is famous is the paleo diet. What’s the difference with other diets? To find it out, please refer to the following explanation regarding paleo diet. In this article you will find out information about Paleo Diet Guidelines.
Paleo diet guidelines
Paleo diet or also known by the name of the caveman diet is a diet that adapts the habits of eating ancestors in ancient times. Like the name paleo, this diet follows the dietary habits of people in the Paleolithic period (about 2.5 million to 10,000 years ago).
The purpose of this diet is to restore the eating habits of humans like the ancients. Paleo diet believes that the human body is more suitable to be entered with a diet like the ancients (who eat food from hunting and gathering) than the modern diet, where there are changes to more sophisticated farming systems.
What is the benefits of paleo diet?
Due to incompatibility with changes in the way humans get food, then diseases, such as obesity, diabetes, and heart disease suffered many people today. This corresponds to what Loren Cordain, PhD, said that by eating foods like prehistoric ancestors, you will be leaner and less at risk for diabetes, heart disease, cancer and other health problems , quoted from WebMD.
Cordain also said that by applying a paleo diet, you can reduce the body’s glycemic load, have a saturated fatty acid ratio to healthier unsaturated fatty acids, increase vitamin intake, and have a balance of protein, fat, and carbohydrates, according to health.com. You may also be able to lose your weight without cutting calories by running a paleo diet, because paleo diet is rich in protein and fiber.
How to do paleo diet?
If you want to apply paleo diet, you should eat “natural” (non-artificial) foods, such as:
- Lean meats
- Fish, especially fish rich in omega 3 fatty acids, such as salmon, mackerel, and tuna
- Oil from fruits and nuts, such as olive oil, coconut oil, or walnut oil
You are prohibited from consuming any processed foods, or packaged foods. Also, you are prohibited from consuming:
- Milk and dairy products
- Wheat, oats, and barley
- Legumes, such as beans, lentils, peanuts, and peas
- Fine granulated sugar
- Oil that has undergone many processes, such as canola oil
You do not have to calculate how many calories you should eat or how many calories you should limit when applying paleo diet. Fruits, vegetables, and lean meat must be enough to meet the calories you need.
Early on to this diet is definitely a tough thing for you. Therefore, you are given the freedom when undergoing this diet for the first time. You are free to eat whatever you want for 3 days a week. Or if you can already adjust to the paleo diet right away, you can challenge yourself to eating meals for just one day a week. Looks easier right?
Make sure you checked this Keto Diet Menu Plan that may be suitable for you
To get more benefits during the paleo diet, of course you are advised to keep doing sports. Exercise can help you lose weight faster, maintain weight, and keep your overall health.
Paleo diet menu plan
Changing your eating habits may be a difficult thing. However, if you want to try the paleo diet, you can start with the example menu below.
- For breakfast
You can start your breakfast with an easy-to-make dish, the omelette. Saute onions, peppers, mushrooms, and broccoli with olive oil. Then add the eggs enriched with omega 3 and chicken breast pieces.
- For lunch
The first time, you can try to make a salad with the composition of various foods you like. You can make it from the mix of:
Vegetables and fruits, such as spinach, turnip greens, peppers, cucumbers, carrots, avocados, almonds, apples, and pears.
Food sources of protein, such as lean meats, chicken, or seafood, such as salmon, tuna, shrimp.
Olive oil and lemon juice.
You can make food from salmon or grilled fish fillets along with asparagus, broccoli, and spinach, add with garlic and olive oil to taste delicious. Remember, you can not add salt! You can consume a variety of fruits as a dessert from your dinner.
Is it true that paleo diet is healthier?
By consuming healthful food ingredients, like fruits and vegetables, and avoid processed foods and packaging, of course you will be healthier after applying paleo diet. A study that lasted 12 weeks or less in some groups undergoing dietary paleo, found that paleo diet can lose weight, increase glucose tolerance, control blood pressure better, and improve appetite settings. The absence of salt and processed foods makes the diet this is low in sodium, so it is beneficial for those of you who have high blood pressure. However, the absence of wheat, legumes, and milk on this diet may increase your risk of osteoporosis and heart disease. Milk is a good source of calcium and vitamin D in modern dietary habits, both of which are essential for preventing osteoporosis, especially in women. Further and larger studies of long-term health benefits and risks of paleo diet may be needed.