Paleo diet: a little history and just facts
The Paleo diet is a diet based on the supposed diet of our distant ancestors from the Paleolithic era. In those days, people had not yet mastered agriculture, they were hunters and gatherers, and therefore they ate mainly meat products, fish and poultry, and the cereals so familiar to us were almost absent in the human diet.
The author of the idea of paleotic nutrition, American physician Lauren Cordain, believes that it was with the transition to a sedentary lifestyle and, accordingly, with the development of agriculture, that many human diseases began to develop. People are omnivorous, and this is our big plus.
At the same time, the transition to food based on the cultivation of cereals allowed civilization to develop as it happened. Without agriculture, it would be impossible to feed a large number of people. Therefore, grain-based nutrition has become an important stage in the development of our civilization.
But at the same time, the transition from a more natural, protein-rich diet of the palehuman to the diet of a sedentary farmer familiar to us was the first step towards the development of a huge number of modern diseases, including allergies, cardiovascular diseases and obesity.
And modern products, saturated with all kinds of dyes, preservatives, flavor enhancers and other chemical additives, have created a critical situation in many respects. Each of us has a large number of chronic diseases, low tone, nervousness, and often overweight.
The Paleo Diet offers a way out: return to the ancestral diet!
The principles of the primitive diet (as the paleo diet is otherwise called) are pretty simple.
No need to count calories or protein / fat / carbohydrate ratios!
It is enough to limit your diet with lean meats, nuts, vegetables and fruits, that is, those products that were consumed by ancient people. Such a diet, unlike mono-diets, allows you to get all the substances necessary for an active life and not suffer from hunger, but at the same time effectively lose weight.
Paleo diet practitioners have noticed a lot of positive changes. Health is restored, more energy appears. People are happy to lead an active lifestyle and play sports. Even those jogging or fitness activities that were terrifying not long ago are starting to be fun.
The only disadvantage of the paleo diet, which is noted primarily by women accustomed to modern food, is that you have to forget about fast food and some restaurants. On the other hand, paleo kitchen is very tasty and healthy . And the time you spend at the stove will pay off many times over.
Today, the principles of paleo-nutrition have become less strict than the ideas originally proposed by the author. Practice has shown that the diet can be diversified and supplemented with some products that were not familiar to ancient people. In addition, a large number of delicious recipes for both main courses and sweets and delicacies have appeared.
Now the paleo diet is used both as a temporary course for healing the body and losing weight, and as a permanent diet. Which option is better is up to you! And you can get acquainted with this amazing diet.
Paleo diet is the best way to beauty and wellness
Today people are more and more interested in a healthy lifestyle. However, not everyone manages to find reliable information on how to do it correctly.
It is surprising that the problem of species nutrition has been studied very poorly so far, especially on the territory of Russia. At the same time, in the United States, certain circles of scientists became interested in this topic, trying to fill the lack of knowledge about how a person should eat.
The paleo diet symbolizes the nutritious diet that people followed when there was not yet all the benefits of civilization available to modern people. Its main idea is that man has always been a gatherer and hunter. From this it follows that we need to eat vegetables, mushrooms, fruits, fish, berries, meat, seafood and meat.
But as the population grew, abundant and cheap sources of calories were required, and as a result, agriculture was born. Since then, the human diet began to change exclusively in the direction of agricultural products.
Most people readily change their diet due to the influence of advertising. It is enough for a man in a white coat to appear on a blue screen and recommend eating a product, since it is more beneficial to health.
But some people decide on their own to figure out how exactly a modern person should eat in order to be strong, healthy and vigorous.
Paleo diet: what foods you need to eat
The basic principles of this diet are quite simple: you need to eat a lot of lean proteins, fresh vegetables and fruits, and also avoid certain foods, including most of the legumes and grains. In words, everything is simple, but in practice there are special moments. Planning your daily diet, dietary habits, gastronomic preferences, awareness of what is good and what is bad in this choice … This list of foods was created so that you clearly understand what should be included in the diet.
Protein foods and meat
The Paleo diet encourages the use of proteins and lean meat:
- all types of fish – from halibut and cod to tuna and salmon;
- eggs, namely those that are enriched with omega-3, but no more than two yolks a day, and the rest is proteins;
- crabs, lobsters, shellfish, oysters, crayfish and shrimps;
- lean beef: cutlets, steaks, grilled or steamed;
- lean pork: chops, fillets, and lean tenderloin;
- lean poultry: turkey and chicken breasts;
- goat meat, hare, horse meat, venison, wild boar meat.
All berries and fruits are included in the paleo diet:
- citrus fruits: oranges, lemons, tangerines, pomelo, grapefruit;
- berries – currants, blueberries, strawberries, raspberries, blueberries;
- exotic: melon, watermelon, papaya, kiwi, avocado and guava;
- more familiar: plums, pears, apples.
Girls need to be careful with grapes and bananas.
- lettuce, beets, herbs, spinach and radish;
- kohlrabi, broccoli and all other varieties of cabbage;
- all kinds of peppers, eggplants, onions, radishes, cucumbers and parsley.
It is very important to avoid consuming feed corn and potatoes.
Seeds and nuts
- Pine nuts;
- unsalted pistachios;
- sunflower and pumpkin seeds.
Naturally, they should be not fried.
This is by no means an exhaustive list of foods that can be consumed, but it does provide a clear and robust understanding of the basic principles of the paleo diet.
The Paleo Diet: Foods to Avoid
What foods should be definitely excluded from the paleo diet?
In the last article, we looked at foods that can be eaten with the paleo diet. Now is the time to talk about the foods that need to be excluded from the diet. Proponents of this diet carefully select products to maximize the benefits of the effect, to realize the importance of eating the right food.
In general, we recommend avoiding foods that are high in anti-nutrients and carbohydrates such as phosphates, salt, lectin, sugar, and saturated fat. Sometimes certain exceptions are allowed (10% of the diet), but for this you need to clearly understand why certain foods are excluded. So, a list of foods that are not recommended for a variety of reasons.
The Paleo Diet completely eliminates anything that contains wheat.
Wheat has a high glycemic index. This is the main enemy that the paleo diet is fighting against. The ingestion of simple carbohydrates into the bloodstream can cause a sharp release of the main pancreatic hormone – insulin. Without it, carbohydrates cannot be absorbed by cells. As a result, glucose from the blood is absorbed much faster, replenishing glycogen reserves, and its remains are deposited in the body as fat.
Therefore, due to the swiftness of the ongoing processes, the blood sugar level first increases sharply, and then rapidly decreases. The brain reacts to what is happening with a feeling of hunger. Therefore, sugary foods stimulate appetite. The more simple carbohydrates eaten, the greater the jump in appetite. That is, the more food is consumed, the more you want to eat.
Even those who are not prone to obesity should not give preference to simple carbohydrates. In addition to the increased stress on the pancreas, this also leads to mood swings due to the fact that the amount of sugar in the blood is unstable. There is also a risk that over the years, when the metabolic process slows down, you will become prone to obesity.
Wheat also contains phosphates, lectin and gluten, which have toxic properties. In most modern dietary theories, they are also called antinutrients.
The Paleo diet excludes everything related to dairy products from the diet.
Try to eliminate or at least keep dairy products to a minimum. Casein and lactose are the two main constituents of dairy products. These are not the most beneficial nutrients for the human digestive system due to the lack of the necessary amount of enzymes in most adults to process them. They also increase the level of insulin in the blood, which can lead to the emergence of many diseases. Milk also contains unbalanced amounts of omega-3 and omega-6, which can provoke inflammation.
Fresh milk, fermented and fresh dairy products are preferable to their varieties from the supermarket, but in general it is better to skip cheese, butter, milk, ice cream and yogurt altogether. In general, from all available varieties of dairy products.
The Paleo Diet recommends eliminating anything related to legumes from the diet.
Legumes, like wheat and dairy products, are high in anti-nutrients that block the absorption of minerals and vitamins. Protease inhibitors, lectin, alpha-amylase and phosphates are only a small fraction of those found in legumes. These elements contribute to the development of a large number of diseases.
This group of prohibited foods includes lentils, all legumes, soybeans, chickpeas, and all soy-based products.
The Paleo Diet Eliminates Fatty Meats
One of the principles of the Paleo diet is to maintain omega-6 and omega-3 fatty acids. So, we recommend eliminating fatty cuts of pork, beef, turkey and chicken, as well as ribs, bacon and lamb.
We give preference to vegetable fats, fish oil and vegetable oil.
The Paleo Diet Eliminates Salty Foods
Low potassium and high sodium are the average dietary preferences in developed countries, which negatively affect the cardiovascular system, causing hypertension, seizures and heart disease. The Paleo diet prescribes avoiding overly salty foods. Cheese and jerky, all seasonings and canned foods that contain salt, including salad dressings.
We exclude from the diet: ketchup, bacon, canned olives, mayonnaise, salted nuts, pickles, sausages and sausages.
The Paleo Diet recommends eliminating vegetables that contain starch
Starchy vegetables, including potatoes (including products made from potatoes: chips, mashed potatoes, pancakes), yams, sweet potatoes, cassava and tapioca, have a high glycemic index. Consequently, because of them, the blood sugar level rises sharply.
Paleo diet excludes sweet desserts and drinks
As with most diets, this one recommends eliminating sugar altogether. Sweets, honey, carbonated drinks, dishes that contain sugar, juices from stores are completely excluded. Insulin resistance, insulin surge, subcutaneous fat formation, and diabetes are the result of excessive sugar intake.
Be sure to regulate your intake of legumes, wheat, fatty meats, dairy products, salty foods, fatty meats, sugar, and starchy vegetables. It is not at all difficult, as it might seem at first glance, but going to catering establishments in this case will become one disorder.
However, you shouldn’t be discouraged. There are many foods that will suit you, and with proper diet planning, you will be amazed at how harmoniously the Paleo diet fits into your lifestyle and how many delicious meals you can prepare by following these guidelines.
Benefits and Disadvantages of the Paleo Diet
The paleo diet has certain merit, but it’s up to you to decide if you need it at all. Once you stick to this diet, your blood sugar levels will return to normal. Many of us today are under the influence of constant surges in blood sugar levels, and this is already one of the reasons in favor of adhering to this diet. The more stable your glucose readings, the less often you will want to eat, you will not feel constant fatigue and, of course, reduce the risk of developing diabetes.
Considering the fact that the Paleo diet is based on foods that contain unsaturated fats (seeds and nuts), and the consumption of saturated fats will be reduced by eliminating dairy products and fatty meats from the diet, you will be able to significantly reduce your cholesterol levels. This will greatly reduce your risk of developing cardiovascular disease.
By sticking to the Paleo diet, you won’t have to look for additional sources of protein, which are so necessary in the process of losing weight and building muscle, since each meal will consist of lean meat dishes. And the combination of large amounts of vegetables with lean meats and fruits will make it possible to reduce the amount of calories consumed, which will greatly contribute to weight loss.
If you are looking to build muscle, which requires a huge amount of calories, you can simply add more seeds and nuts to your diet. You will consume food that is rich in unsaturated fat, but also contains enough calories.
Problems related to the paleo diet
Many are interested in what are the disadvantages of this diet and whether it has any at all.
The most painful problem that you can face, but which can be easily addressed with proper meal planning, is not enough carbohydrates. This problem is relevant only if you are engaged in training in an enhanced mode. The carbohydrates obtained from vegetables and fruits will clearly not be enough for you, and your body will be exhausted after training.
If you need to get 4 thousand calories per day, 2 thousand of which are obtained from the use of carbohydrates, then it will be extremely difficult for you to adhere to the paleo diet. The only source of energy that is required to perform an enhanced exercise program is glucose (fats have no effect on this process), so you need to look for a way out of this situation.
The solution to this problem is quite simple – you just need to saturate the diet with fruits that have a high carbohydrate content. These can be cherries, pineapples, bananas.
In addition to these requirements, some athletes may include in their diet a variety of cereals that are beneficial to health: oatmeal and brown rice. Of course, eating these foods will take you a little away from the basic rules of the paleo diet. However, if the source of carbohydrates is exclusively natural products, then the benefits of the diet will not decrease, and you will begin to receive carbohydrates in the required amount to replenish energy losses.
The second limitation of the paleo diet may harm the interests of vegetarians, since the source of energy for them is such foods as soy, quinoa, lentils, chickpeas and other legumes, and their use is unacceptable in the paleo diet. Therefore, vegetarians need to look for other sources of protein.
Vegetarians wanting to stick to the Paleo diet may consider adding protein powder to the diet to provide the required amount of protein, as an addition to food that is not subject to any restrictions. But then it will no longer be a full-fledged paleo diet, since the use of egg and dairy products is not allowed.