The paleo diet was invented for to imitate what the ancestors of paleolithic hunter-gatherer man ate; While it's impossible to know for sure what they ate at the time, researchers believe their diet was made up of whole foods.
Following a diet based on alimiting and leading physically active lives, hunters and gatherers allegedly had much lower rates of disease lifestyle-related, such as obesity, diabetes and heart disease.
Several studies suggest that this diet can lead to one significant weight loss and significant health improvements.
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Pale diet food plan
There is no correct way to eat for everyone and Paleolithic humans lived on a variety of diets, depending on what was available at the time; some had a diet low in carbohydrates and rich in foods of animal origin, while others ate a diet rich in carbohydrates and vegetables.
Let's see the basic rules of the paleo diet:
- It's possible to eat: healthy meat, vegetables, fish, eggs, nuts, seeds, herbs, spices, fats and oils
- It must be avoided: processed foods, cup sugar, drinks, dairy cereals, legumes, sweeteners, vegetable oils, margarine and trans fats.
Foods to avoid
All of the following foods should be avoided:
- sugar and high content corn syrup fructose
- soft drinks, fruit juices, candies, sweets and ice cream
- cereals: bread, pasta, wheat, barley, rye etc.
- legumes: beans, lentils, chickpeas, etc.
- dairy product: all to avoid especially those with low fat content
– some vegetable oils: oil of soy, sunflower oil, corn oil etc.
- trans fats: usually found in margarine and various processed foods
- artificial sweeteners: aspartame, saccharin etc.
- highly processed foods: anything that is labeled dietary or low-fat and contains a lot of additives.
Foods to eat
Paleo nutrition should be based on whole and unprocessed foods:
- Meat: lamb, chicken, pork, turkey, beef
- Fish and seafood: salmon, trout, shrimp, shellfish
- Eggs
- Vegetables: broccoli, cabbage, peppers, onions, carrots, tomatoes etc.
- Fruit: apples, bananas, oranges, pears, strawberries, blueberries etc.
- Tubers: potatoes, sweet potatoes, turnips
- Nuts and seeds: almonds, macadamia nuts, hazelnuts, sunflower seeds, pumpkin seeds
- Healthy fats and oils: olive oil and avocado oil
- Salt and spices: sea salt, garlic, rosemary, turmeric etc.
Choose organic meats from grass-fed and pasture-raised animals and always choose the less processed option.
For a complete nutritional plan, we recommend everyone to consult a nutritionist, who will be able to evaluate case by case.
Modern paleo diet
In recent years, the paleo community has evolved a lot; oggthere are many versions of the paleo diet, which also admit modern foods that science suggests are healthy; these include quality butter from grass-fed cows and even some gluten-free grains such as rice.
Many see the paleo diet as a model on which to base their diet, not necessarily a set of rules to follow.
Have you ever followed the paleo diet? Let us know in the comments and remember to follow us on our telegram channel