Introduction
Paleo diet is a nutritional and dietary plan based on foods similar to those eaten in the Paleolithic Age. Paleo diet originated about 2.5 million to 10,000 years ago. The paleo diet usually includes lean meats, fish, fruits, vegetables, nuts, and seeds-foods obtained through hunting and gathering in the past. In addition, the paleo diet restricts foods that became common with the introduction of agriculture about 10,000 years ago. These foods include dairy products, beans, and grains. Other names of this diet are Stone Age Diet, Hunter-Gatherer Diet, and Caveman Diet.
Paleo Diet can improve your health by avoiding processed foods high in fat, low in nutritional value, and high in calories. Instead, the plan emphasizes eating more fruits and vegetables rich in healthy vitamins, minerals, and fiber. They will make you fuller faster, so you can eat less and control weight gain.
Purpose of Paleo Diet
The Paleo diet’s primary goal is to return to a diet similar to that of early humans. The basic principle of the diet is that the human body is genetically inconsistent with the modern diet created by agricultural practices-this idea is called the inconsistency hypothesis.
Agriculture has changed people’s diets, establishing dairy products, grains, and legumes as additional staples in the human diet. Presumably, this relatively late and rapid dietary change is beyond the body’s ability to adapt. Now a factor in the obesity, diabetes, and heart disease epidemic.
How Paleo Diet Works?
The paleo diet, better known as the caveman’s diet or the stone age diet, includes lean meat, fish, fruits, vegetables, nuts, and seeds. Proponents of the diet emphasize the choice of low-glycemic fruits and vegetables. There are discussions on several aspects of the paleo diet: what foods existed at that time, and the differences in diets in different regions (for example, paleo diet enthusiasts about what is included/excluded in the diet. Because of these differences, there is no so-called “real” Paleo diet.
For example, although white potatoes were described as usable in the Palaeolithic period, they are usually avoided in the Palaeolithic diet due to their high glycaemic index. Due to the emphasis on fresh foods, processed foods are technically forbidden. Still, some Paleo diets allow freezing fruits and vegetables because most of the nutrients are obtained from the freezing process.
In general, the diet is high in protein, high in fat (mainly composed of unsaturated fats), low in carbohydrates (exceptionally high glycaemic index carbohydrates), high in fiber, and low in sodium and refined sugars. Monounsaturated and polyunsaturated fats (including omega-3 fats EPA and DHA) come from marine fish, avocados, olive oil, and nuts and seeds.
What to eat in Paleo Diet?
Although the primitive diet has not been proven effective, if you want to try this diet plan, you need to prioritize a large number of natural foods and natural fats, including these options:
- Lean beef, pork, and poultry, preferably grass, organic or free-range
- Game animals, such as quail, game, and bison
- Eggs, but no more than six per week, preferably free-range
- Fish, including shellfish
- Fruits, such as strawberries, cantaloupe, mango, and fig
- Vegetables that are non-starchy such as asparagus, pumpkin, peppers, and onion
- Nuts and seeds, including almonds, pumpkin seed, walnuts, and cashew
- Moderate amounts of olive oil, linseed oil, and walnut oil
What to avoid?
Similarly, food that was not readily for people in the Palaeolithic era is prohibited from adopting this diet. This means that processed foods, many of which have added butter, margarine, and sugar, should not be part of the paleo diet. The same is true for dairy products and legumes that may not be available to humans in the Palaeolithic period. Many diet advocates believe that the body does not easily digest these foods.
Keep in mind that some versions of the paleo diet are less strict than others, and some versions allow the use of dairy products or legumes, such as peanuts, Holly said.
Foods to avoid are:
- All dairy products, including milk, butter, yogurt, and yogurt
- Cereals, such as wheat, rye, rice, and barley
- Legumes, such as beans, peanuts, and peas
- Starchy vegetables, such as potatoes ( And some people even say sweet potatoes)
- Sweets, including various sweets and honey and sugar
- Artificial sweeteners
- Sugary soft drinks and juices
- Processed and cured meats, such as bacon, cooked foods, and hot dogs
- Highly processed foods
How to make the paleo diet your way of life
This is a quick guide on following the paleo diet, but eating well does not believe there are such restrictions. However, eating “no” foods, such as whole grains, dairy products, and legumes is necessary to add essential nutrients to your diet.
If you are interested in a Paleo diet plan but do not think you want to be so strict active, you do not need to be indifferent to your approach. Instead, consider adopting some eating habits from ancient times and skip those habits that do not work for you. For example, try to eat more fruits and vegetables and reduce the added sugar. If you feel unsafe about cereals or dairy products, please consult your doctor or registered dietitian to find out the best food for your body.