Introduction
Paleo diet and lifestyle that is inspired by our ancestors and our past diet and lifestyle. This is not to recreate the caveman-era; no one walks around in a loincloth and sets fire to food . Paleo is about learning and adopting from ancestors, but it is mainly driven by modern science and common sense. The Paleo diet is dedicated on unprocessed whole foods. Healthy fats such as saturated fats, grasses, free-range meat and eggs, many fish and seafood, even more vegetables. Some fruits, berries, nuts, seeds, and natural sweets flavoring agents.
Cereals, legumes, processed sugar, and most dairy products are not included. Some people have healthy dairy products such as kefir, full-fat plain yogurt, aged cheese, and butter. Of course, this depends mainly on your sensitivity. The Paleo lifestyle also promotes a healthier and more natural lifestyle. It allows to better sleep habits, stress relief, management, functional fitness and exercise, adequate sun exposure, more time outdoors, avoiding environmental toxins, etc.
The most essential thing is that there are no strict paleo diet rules. It is more like a framework; you can customize it according to your goals, health status, gender, age, location, and current lifestyle.
Food to Include in Paleo Diet
Meat and poultry – Grass-fed or free-range meat is not only a kinder and more ethical way of eating animal products, but it also contains more due to the way healthy cattle are fed and raised.
Seafood-Use sustainable wild seafood whenever possible.
Eggs– Free-range, on the pasture if possible.
Spices and herbs– As for salt use high-quality sea salt or Celtic salt to preserve beneficial minerals and use them wisely.
Healthy fats– Coconut oil, coconut milk and cream, ghee, butter (mainly fat, so lactose is not a big problem, but it may need to be out for some of you), duck oil, olives oil, avocado oil, macadamia oil, fish oil, sesame oil, and meat, poultry and fish from pasture.
Condiments– Mustard, fish, high-quality vinegar such as cider, mature balsamic vinegar, olive oil mayonnaise, low-sugar ketchup and sauces, anchovies, olives, pickles, capers, salsa, and pesto-all Yes, but make sure that there are no defective products, use chemicals and add preservatives. Wheat-free soy sauce such as tamari and natural source oyster sauce. But it is best to try something like coconut amino. Finally, you can make a lot of sugar-free paleo salad dressing; try my go-to paleo sauce.
Baking- Use nut flour, coconut flour, tapioca flour, arrowroot flour, sweet potato flour, chestnut flour, hemp seed flour, and banana flour in moderation. Some of these types are still high in carbohydrates or may contain many Omega6 fatty acids.
Essential Food to include in Paleo diet
Vegetables-All starch-free and starch-containing tubers and root vegetables. Paleo diet consist of vegetable roots white potatoes is the good option which should be backed; some of you may want to eliminate them for a while due to the rich glycemic index. Some sensitivity to nightshades. In addition, it is real food and very nutritious, so do not leave potatoes alone.
Fruits and Berries– Fruits and berries have low sugar levels. Fruits such as banana and mangoes have high sugar levels during the seasons. They are delicious and rich in carbohydrates. Eating most of the fruit and not worrying about fructose because it makes you active. sometime avoid fruit to maintain the balance.
Nuts and seeds-These types are very nutritious, but many nuts and seeds are rich in omega-6 fatty acids. If eaten in large quantities and not supplemented with the same amount of omega-3 fatty acids, they may promote inflammation. The balanced acids in oily fish are Salmon and sardines, eggs, and leafy vegetables. Therefore, you should not eat a bowl of nuts and seeds every day. The same applies to nut flour and flour, such as almond flour. If possible, try to activate nuts and seeds by soaking them. After that allow then dehydrating them again to make them easier to digest.
Conclusion
The Paleo diet is a very nutritious form of diet that has many health benefits. In addition to being considered healthy, these foods are generally more affordable and easier to obtain. A Paleo diet allows you lose weight or also allows maintaining your weight. You can also have other health benefits. However, there are no long-term clinical studies on the benefits and potential risks of the diet.