This Paleo diet, also fondly known as the caveman diet, is because it dates back thousands of years. This lifestyle diet has also been claimed by many, to not only help lose their body fat, but to also vastly improve their health.
Following the Paleo diet may lead to several health improvements, which includes healthier body composition, improved metabolic effects, while lowering the rate of obesity and heart disease.
What you’ll be eating, is what our ancestors ate for them to survive another day, which is mostly whole foods. The diet has been proven to aid in weight loss.
What you’ll also be doing, is exercising regularly while eating these foods, that are either “hunted down” or gathered. It’s eating food in its most natural form, just like those humans did a long time ago.
What is the Paleo Diet
What the Paleo diet does, is helps you lose weight by stopping you from eating processed foods, that have next to no minerals or vitamins. But instead, you change your diet to eating plenty of lean meat, fruits and vegetables.
By eating more fruits and vegetables, you’ll be giving your body a fighting chance to lose those unwanted pounds, because of restricting certain food groups.
The Paleo diet is not meant to be followed as a strict weight loss diet however, but it’s more a lifestyle by eating healthy protein and fruits. This is when you’ll see a natural drop in weight.
When it comes to the Paleo diet, what many would think of is eating nuts and seeds, as that’s what the gatherers ate. It’s advised however, to keep those foods to a minimum, because they’re extremely high in calories.
How You Should Approach The Paleo Diet
There are now millions of people around the world who are obese, due to all of the processed foods that they eat, such as burgers, curries, pizza, desserts and alcoholic beverages that are easily available everywhere.
There are a wide variety of reasons, why you should consider going on the Paleo diet, mainly for losing weight. But what you need to know, is that there’s a right way to go Paleo and a wrong way.
The Right Way – Avoid all processed foods, but instead eat real foods like vegetables, protein-based foods, and foods that contain healthy fats.
The Wrong Way – Making the change from fatty desserts, to those that are considered healthy desserts as well as making your diet mostly fruits and vegetables.
The ultimate goal, is to not make any substitutes to your current diet immediately, by making the transition to fuel your body with clean whole foods.
Every time that you eat, you should be aiming at adding protein and a healthy amount of vegetables. You can eat fruit and sweet potatoes, but eat them in moderation.
Don’t immediately switch to eating real foods, as this will cause you to burn fat too fast, and the weight will quickly return.
It’s recommended that you gradually make the change over a period of a few weeks, as that allows your body to adapt to the way it handles all the new vitamins and minerals.
The Recommended Paleo Foods
The general rule is to eat organic, unrefined, and grass-fed or pasture raised foods. You’re allowed as much real unprocessed foods as you can consume.
With a wide range of recipe ideas, what you have access to is an extensive range of delicious filling yet wholesome foods, that are healthy for you.
Allowed Paleo Foods
What’s listed are foods that will help you get on the right track, to living and eating the Paleo lifestyle:
• Meats: Eat beef, chicken, lamb, pork, etc.
• Vegetables: Consume fresh green vegetables such as kale, spinach, cauliflower, broccoli, peppers, onions, tomatoes, and carrots. These are all rich in vitamins, minerals, antioxidants, and phytonutrients. What they’ll do is reduce several degenerative diseases from developing, such as diabetes, neurological decline, and cancer.
• Fruits: Fresh ripe tasty and colorful fruits such as apples, oranges, bananas, pears, strawberries, blueberries, pineapples and more, are bonuses to the diet regardless of what your preferences might be.
• Fish and Seafood: Includes wild-caught fish such as salmon, shrimp, trout, shellfish, etc.
• Eggs: Always make sure they’re Omega-3 enriched eggs. Several studies have shown that foods that are rich in Omega-3 fats, reduces symptoms of obesity, heart disease, cognitive decline, diabetes, etc.
• Healthy Fats and Oils: You can also add oils like coconut oil, olive oil and avocado oil to your diet.
• Salt: Only consume sea salt or Himalayan salt.
• Water: Water is an essential component to a balanced diet. Ensure that you drink plenty of water and make sure that you always stay hydrated.
• Tea and Coffee: It is okay to have tea and coffee as they are rich in antioxidants. Green tea is considered to be particularly healthy.
• Tubers: Eat potatoes in moderation, instead eat yams, turnips, and sweet potatoes.
• Nuts and Seeds: Eat almonds, hazelnuts, walnuts, pumpkin seeds, but in moderation since they contain plenty of calories. One of the benefits of nuts, is that they fill you up and leave you feeling full for longer.
• Dark Chocolate: Dark chocolate with high cocoa content, is considered to be extremely nutritious as well as tasty. It’s a delicious indulgence to enjoy.
Foods That You Should Avoid
Avoid all processed foods when on the Paleo diet. Since our ancestors were hunter/gatherers and not farmers, say goodbye to wheat and dairy, along with other grains and legumes (such as peanuts and beans).
Foods that contain the following ingredients should be avoided:
• Dairy: Avoid milk and dairy products completely. However, some Paleo recipes include butter and cheese, which are full-fat diaries.
• Artificial Sweeteners: Sucralose, Saccharin and potassium. Natural sweeteners should be used instead.
• Grains: Wheat, bread and pasta, as well as rye and barley should be avoided at all costs.
• Legumes: Avoid all beans and lentils.
• Vegetable Oils: Avoid sunflower oil, soybean oil, cottonseed oil, grapeseed oil, and safflower oil.
• Trans Fats: Also known as partially hydrogenated oils. They’re found in various types of processed foods like margarine, as an example.
Paleo Weekly Diet Plan
To help you ease into the Paleo diet, what’s listed is a quick plan that you can use. This is just an overall guide and you will need to adjust it, based on your current body composition and dietary preferences.
• Breakfast: Eggs and vegetables lightly fried in coconut oil (MCT oil)
• Lunch: Chicken salad with olive oil and a small portion of nuts
• Dinner: Burgers (steamed) with vegetables, but exclude the bun
• Breakfast: Bacon and eggs, with a small portion of fruit
• Lunch: Leftover burgers from Monday
• Dinner: Butter fried salmon and a side portion of vegetables
• Breakfast: Leftover meat with vegetables
• Lunch: Meat sandwich wrapped in lettuce
• Dinner: Beef and vegetable stir-fry
• Breakfast: Eggs and a piece of fruit
• Lunch: Leftover stir-fry from the night before. A handful of nuts
• Dinner: Fried pork with vegetables
• Breakfast: Eggs and vegetables fried in coconut oil
• Lunch: Chicken salad sprinkled with crush almonds
• Dinner: Steak with vegetables and sweet potatoes
• Breakfast: Bacon and eggs with a piece of fruit
• Lunch: Leftover steak and vegetables from the night before
• Dinner: Baked salmon with vegetables and slices avocado
• Breakfast: Leftover meat with vegetables
• Lunch: Meat sandwich wrapped in lettuce
• Dinner: Beef and vegetable stir-fry
Ultimately, what you need to remember is that you need to think like hunter/gatherer. Eat the foods that they would have eaten. Avoid processed fast foods at all costs.
Exercising and The Paleo Diet
While the benefits of physical activity have long been recognized, what our modern lifestyle encourages us is to pursue inactivity, which results in poor health that evolves round processed food, bad air quality, sleep deprivation, and stress.
It’s important to stay fit while maintaining the Paleo diet. Diet and exercise are meant to work together, to promote fitness and strength.
Similar to the Paleo diet, Paleo fitness is infinitely more flexible and adaptable to every individual’s needs.
The most important component of any exercise program, is how well it works for you.
What’s listed are the recommended exercises, but find the ones that best fits your abilities and goals:
Natural Movement and Paleo
You should focus on your movement and not just your muscles, prioritize the activity more than the exercise itself, as it helps you seek better health over performance.
You can achieve this by challenging yourself to a long hike, briskly walking your dog or going for a bike ride. These activities allows you to have fun while exercising, and improving your health at the same time.
Natural movement can be done anywhere. At the park, in nature, in your backyard, or at the gym, as long as you’ve learned the proper techniques and principles.
CrossFit and Paleo
CrossFit and Paleo are often combined together. Both the Paleo diet and doing CrossFit, have positive results as combining both will bring amazing results within a short time frame.
CrossFit is an exercise program, that involves a constant change of high-intensity workouts, with routines based on movements.
CrossFit has been the go to regime, for burning fat which involves exercises that are completed in a short time span, which burns more fat.
You can do this at your local gym or on your own. The average exercise lasts for around two to thirty minutes.
Powerlifting and Paleo
Powerlifting involves exercises that encourages compound lifts, free weights and lifting heavy weights. Power lifting also encourages utilization of natural movement to gain strength while avoiding injury.
You can choose either or all of these programs to aid your Paleo diet, all resulting in improved health. Above all, rest is essential.
It’s important to leave plenty of time for your muscles to recover, and know when you’re over training.
Our ancestors were always on the move, so understand that constant movement is the key that will help you become as lean as your ancestors were.
Benefits of the Paleo Diet
The modern day diet of the current human species, is full of preservatives and chemicals, as they all lack nutrients that you wouldn’t find in real whole foods.
The Paleo diet is comprised of plenty of vegetables, grass-fed meat, along with a wide range of benefits to help weight loss.
Some Ancestral Habits That Will Benefit You:
By eating the Paleo way, you’re getting rid of processed foods by eating whole foods. The more whole foods that you eat, the more nutrients that your body receives.
After a few weeks of being on the Paleo diet, you’ll begin to notice that you no longer crave sugar or mass quantities of carbohydrates.
Flexibility – What the Paleo diet will do is react different for some people. It’s highly advisable that you remain active, or become more active to see the benefits of what the Paleo Diet can do for you.
Eating whole foods will help you take in Vitamin K, which helps calcium circulate the body. This gives you more flexibility making movement much easier.
Inflammation – The root of all evil when it comes to poor health is inflammation, that’s usually caused by eating processed foods. Inflammation will damage your gut, which causes your immune system to become sensitive and weak to disease.
Foods such as dairy, sugar, alcohol and gluten causes inflammation. These foods are eliminated, because the Paleo Diet restricts them.
Cravings – If you’re looking to end your craving of sugary foods, the Paleo diet is a great option as more protein, and healthy fats are consumed compared to the diets of today.
What the real whole foods that you eat does, is stops you from experiencing blood sugar spikes while making you feel full for longer.
Sleep – The Paleo diet allows you to live a holistic lifestyle, which results in a good nights rest. Routine exercise and eating Paleo benefits your mind, body, and soul.
If you’re struggling to sleep or suffer from insomnia, then the Paleo diet is something that you need to consider.
Brain Fog – At some time in your life, you’ll suffer from what’s known as brain fog. Once this happens, you’ll struggle to focus and your memory begins to fail. There are diseases that causes brain fog. In most cases, it’s just a lack of sleep.
If you’re gluten intolerant, the Paleo diet will help by reduce brain fog, as it completely restricts gluten.
Energy – After a few days of being on the Paleo diet, you’ll begin to experience increased energy levels. This is due to eating natural foods full of energy and consuming the right type of calories, that fuels your body with the right amount of vitamins and minerals.
Foods such as eggs, nuts, and avocados contain healthy fats, which helps protect your brain while giving it a boost.
14 Reasons Why You Should Consider The Paleo Diet
You should now have an understanding of what the Paleo diet is , its benefits, the types of exercises that can help you get fit, along with the types of foods that you need or should avoid.
What’s listed are 14 tips that will help you get started in no time:
1. – Don’t jump in head first. Consider purchasing a diet planner, and then slowly work your way through to becoming fully accustomed to the Paleo diet.
2. – Don’t get rid of all your food groups all at once, as what doing so will cause you intense cravings that may get out of control, and you’ll eventual give up. Instead, phase them out week by week.
3. – Before you start the Paleo diet, empty all your cupboards of processed and high sugary foods.
4. – Begin the diet by eating one Paleo meal at a time. For example, Week 1 – Just have a Paleo based breakfast, and the rest of the week, eat your normal food. Week 2 – Have a Paleo breakfast and lunch, and then have a normal dinner etc.
5. – Have a food planner and only buy the foods that you really need. A good start would be the menu that’s listed above.
6. – Don’t consider the Paleo diet as a diet, but more of a lifestyle. Referring to it as a diet makes it sound too strict.
7. – Consider investing in a freezer. The Paleo diet focuses on meat, so buying whole animals will become cheaper in the long run, and you can ask your local butcher to chop the meat up for you.
8. – Get rid of takeout menu’s, apps and consider even installing a blocker on all of your devices, which stops you from receiving “fast food” ads. The less distractions, the better.
9. – Remember that the Paleo diet is always wholesome meat, vegetables and fruits. If you’re eating anything outside of these food groups, avoid them all together.
10. – Always drink plenty of water. What’s recommended by some is drinking up to three liters per day.
11. – Cook your food in batches. If you’re cooking a 100% Paleo meal, prepare plenty of it. Eat what you can and then freeze the rest. This helps you save time and money in the long run.
12. – Although nuts do contain a high number of calories, you can get away with eating a handful three times per week.
13. – Grow your own herbs. Our ancestors used a lot of herbs for medical purposes, but also for cooking to add flavor to their their dishes. Consider growing your own batch of parsley, thyme, basil, and rosemary on your window sill, which also gives you a fresh smell in your kitchen.
14.- The last tip is to just take action. Without taking action, there’s no results. Make a start today and increase each day as you go along. Then soon, you’ll be enjoying the full range of benefits that comes with the Paleo diet.