The paleo diet traces its roots to the Paleolithic era. It entails the kinds of food that were common during the Paleolithic age. Paleo diet is what we often encounter in our meals like lean meats, fruits, and vegetables. It may include other types like nuts, seeds, and others. Historically, paleo food entails what you can get when you go hunting and gathering. The paleo diet is effective because it contains a balanced diet but will limit other types of food resulting from farming. Dairy products, legumes, and grains will miss in a paleo diet. You can refer to the paleo diet as a stone diet, hunter-gatherer diet, or even a caveman diet.
The paleo dieticians support their ideas by reasoning that the human body is has a gene mismatch due to a modern diet that resulted through a farming practice. People are now striving to return to the old ways of dieting, and they attempt as much as possible to avoid the agricultural products that may influence the GMOs. The farming products like dairy, legumes, and grains originated from farming, influencing eating habits. The encroachment of conditions such as obesity, diabetes, and heart conditions is due to the omission of the paleo diet in our food plans.
What is Paleo Diet?
The paleo Diet traces its origin back to 2.6 million years ago. It is the kind of food from hunting and gathering. The paleo diet will entail fish, lean meat, and plenty of water. The people taking this diet will try as much as possible to stay active throughout their lifetime. The theory behind the paleo diet is that you will be eating like a caveman while shading pounds of weight. Experts agree that indulging in a paleo diet will make us leaner and healthy. His chances of suffering from diabetes reduce.
Paleo diet is, therefore, a diet plan that attempts strictly adheres to the food that was famous during the hunting and gathering era. It excludes food types that are from farming.
What Does Research Say About the Paleo Diet?
The research has promising results about the paleo diet. According to a review that analyzed 159 randomized participants, it found out that indulging in the diet will reduce the impact of the risk factors of chronic pain and cancer symptoms. The review found that more short-term impacts in some risk factors for chronic diseases are evident when we take the paleo diet.
A study in 2016 written I the Australian family physician journal that reviewed the effects of the paleo diet on the health markers found out that there could be a significant impact of the paleo diet on inflammation, weight, and insulin health. The Paleo diet has a relationship to weight loss, though more studies are still needed to affirm these claims. More scientists are now chirping into research on the claims.
They are citing a lack of sufficient evidence to affirm the position. The health benefits of the paleo diet are yet to come clear due to denials by the scientist. The short-term effects of the paleo diet are promising, but there are still questions on the long-term effects.
Tanis R. Fenton and Carol J. Fenton from Calgary university are among the pioneers who wrote a disappointing citing many irregularities in the review. The lead arguments that the two scholars cited were as follows; that the review did not show any evidence that supports the paleo diet.
According to the scholars, they raise their concern on the need to show more attention to the recommendations made to the public because the repercussions can be quite endangering in instances of wrong information.
Foods to Eat On the Paleo Diet
A paleo diet cuts off grains, legumes, and dairy foods. It entails fewer processed foods. No proof confirms the Paleo diet work. It is a combination of natural food that includes;
- Beef, pork, and poultry food. You will prefer beef from grass-fed animals or organic types that will fall in a free-range category.
- The Paleo diet will involve the game animals like the Bison, Quails, and Venison.
- Eggs are preferable, but you can take one per day. Ensure that you are eating eggs from a free-range setting.
- Seafood including shellfish
- Quality fruits including mangoes, figs, strawberries, and Cantaloupe
- Pumpkin, asparagus, onions, peppers, and vegetables are best for the paleo diet. It should be non-starchy.
- Nuts and seeds are among the best paleo diets that you can indulge in. cashew nuts, walnuts, and pumpkin seeds belong to the category.
Others are flaxseed oil, walnut oil, and olive oil. You should have this food in your weekly diet plan. It may not be possible to factor them all into a daily diet plan.
Foods to Avoid On the Paleo Diet
The paleo diet meal plan is specific, and there are some kinds of food that you should avoid at all costs. Any food that was not available during the Paleolithic periods. All kinds of processed foods containing margarine, butter, and sugar should not appear on the paleo diet list. Here is a list of food that you should avoid when you are indulging in a paleo diet plan.
- Avoid the dairy products like milk, cheese, yogurt, and butter.
- All forms of cereal grains; wheat, rice, barley, and rye
- Legumes are not in the paleo diet. Peas, peanuts, peas, and beans are examples of legumes that paleo dieticians will avoid.
- There are starchy vegetables like potatoes; avoid them if you want to perfect your paleo diet.
- Sweets are less attractive to paleo dieticians. Avoid all forms of candies and sugars.
- No artificial sweeteners
- Highly processed foods are less attractive.
- Processed and cured meats like bacon, deli meats, and hot dogs are among the food you must avoid
A Sample of Paleo Menu for One week
It is not always easy to follow a Paleolithic. You need to have a set of guidelines that will lead you through your paleo diet plans. Consider the following menu that will take you through the whole week. The intention here is to have a balanced diet that will augur well with your dietary requirements.
On all days, you will need a paleo-friendly diet from breakfast, lunch, and dinner. Check out what you need to take on each specific day. You can adjust the way you want, but making sure that you are not interfering with a diet balancing factor.
A breakfast should often be light. You can consider eggs and some vegetables fried in coconut oil. If you can get fruits, then take one piece.
A chicken salad with olive oil will be the best meal. A handful of nuts are also good for your lunch. Take them.
To end your Monday, you can have some burgers and fried butter. Do not forget to include vegetables and some salsa to make your dinner enjoyable.
Make sure that the breakfast is light as possible. You can make bacon, eggs and a piece of fruit.
If you had a leftover burger from the previous night, take it for your Tuesday lunch. You can also take the burger complements if you had a big appetite and ended up consuming everything.
Your supper will be delicious. Take veggies and salmon.; fry the salmon in butter.
The best Wednesday breakfast will be meat and vegetables. You may not miss a lump of leftover meat from the previous night; that is why you should take it for your supper.
You can take fresh vegetables, meat and a sandwich in a lettuce leaf. If you are creative enough, you can check the compliments of these food types if you are not a fan of meat.
Take ground beef with vegetables. Afterward, you can have some berries.
Start your Thursday morning with a piece of fruit and eggs. Two is enough.
If you had a leftover stir–fry from the previous night, it would be best for lunch. You may want to enhance it with some nuts. Take a handful of nuts.
Fried pork with vegetables will be the best.
Eggs and vegetables fried in coconut oil will be good to start a Friday morning.
A chicken salad with olive oil will be a good paleo lunch meal. Don’t forget to take a handful of nuts.
You won’t miss steak, sweet potatoes and vegetables. You can prepare this for your dinner.
Starting a Saturday morning with bacon and eggs with a piece of fruit is a great way to get started in the morning.
A leftover steak and vegetables will serve your lunch perfectly. You don’t have to dispose of the leftovers from the previous night.
To end the eventful Saturday, you will take salmon with vegetables and avocado.
You don’t have to cook; all you need is to check the meat and vegetables from the previous night. Take it for your breakfast.
Take a sandwich in a lettuce leaf with meat and fresh vegetables.
Finally, you can end the busy week with grilled chicken wings with vegetables and salsa.
Notably, the menu for a week is a sample, and you have all the power to adjust it to fit your needs. All you need to take care of is to avoid food that is not paleo-friendly. You should also consider your health by taking a balanced diet.
How is the Paleo Diet Helpful?
Paleo Diet: Heart Health
There is research that affirms the importance of the paleo diet for heart health. It may be better for heart health, though there are some reservations for type 2 diabetes. It is how you follow up your diet plan to determine if the paleo diet will be good for you.
Eating red meat in large amounts may pose issues to your heart. The paleo diet allows you to eat red meat, which is not a ticket that you should eat every day because it will pose health issues. You should omit whole grains because it has cholesterol.
Cholesterol levels in your body will rise, affecting your heart. Interestingly, grains will reward your body with better cholesterol levels while reducing the chances of stroke and obesity. You will also be safe from type2 diabetes. It is prudent to note that the conditions above are the lead heart disease control practices.
Do not rush to a paleo diet; talk to your doctor to help you with how you can get started with a paleo diet.
Paleo Diet: Blood Sugar
No study supports the prudence of the paleo diet for diabetes. It is imperative to note that the paleo diet helps people with type 2 diabetes to manage their blood sugar levels. Claims suggest that a paleo diet will help manage blood pressure and lose weight. People with diabetes should be careful with the red meat, which the paleo diet will allow. It may hurt heart health in the long run.
Patients with heart health issues should try as much as possible to avoid excessive intake of red meat that is the vertebral factor for the paleo diet promoters. You can decrease the chances of heart diseases by minimizing the intake of red meat.
Paleo Diet: Autoimmune
There is scarce research that supports the paleo diet in managing autoimmune conditions. It is interesting to note that the paleo promoters are not giving up on this project, and they even have a niche where they strictly deal with the autoimmune paleo diet. The proposers agree that the diet plan will help control inflammatory bowel diseases, psoriasis, and eczema, despite research being sketchy.
To be at eh safest site, you should take the paleo diet just for food, but not as a panacea to manage autoimmune diseases. You can consult your doctor if you have an intention to use the paleo diet for autoimmune diseases.
What to Expect if You Try the Paleo Diet?
If you indulge in a paleo diet, you should expect to lose some pounds of weight. Adhering to the paleo diet will help you to quickly lose weight, though it will need support from physical exercises. Smart paleo dieters will ensure that they are getting the essential nutrients like calcium. You will miss calcium if your diet does not involve grains that the paleo dieticians do not include. Lacking dairy products and grains may expose you to a calcium deficiency.
Expert says that limiting the intake of processed food, processed meats, and sugar-sweetened beverages and replacing them with fruits, vegetables, and healthy fats will endow the user with health benefits. Cutting out some foods may not be an effective way to manage health. It is beneficial to factor in other diets to supplement nutrients such as calcium. Limiting dairy foods and grains, and peanut butter may not be good, but having them in manageable amounts will yield the best results.
The best way to get started with a paleo diet is to change it gradually. A gradual effect is better than an instant cut. You won’t decide today to start over with a paleo diet and cut off other foods. You need to start it slow and gradually improve until you master the whole art of paleo dieting. It is always a milestone to speak to an expert or a dietician before changing the diet. Every decision you make should align well with your health needs.
Who should Not Try the Paleo Diet
There is no specific person that should avoid the paleo diet. Paleo dieting is beneficial if you will stick to the rules. You should be checking if your body is getting all the essential nutrients, lest you end up denying yourself the helpful products that may have helped with good health.
You should be cautious when practicing paleo dieting so that you don’t end up with issues. Do not try the paleo diet when you are not ready to do a nutrient analysis. You need to have all the nutrients.
Benefits of the Paleo Diet
The research about paleo dieting is still at its initial stages. There are claims that a paleo diet can lower the risk of heart diseases, blood pressure, and inflammation. Other studies support paleo to be best managing acne, reducing weight, and promoting optimum health. The claims of the paleo diet are unsupported, and there is still aN inconsistency.
Many studies have been trying to compare this dieting with other forms of dieting as the Mediterranean diet and diabetes diets. The results suggest that paleo dieting could be the best dieting plan for managing several conditions. The benefits of the paleo diet are not scientific but comment from experts. It will be best when all the benefits have research backing to cast out all the doubts about the paleo diet.
The lead benefits of the dieting plan are;
- Paleo dieting may speed up weight loss in the body
- It is for appetite management
- It will lower the triglyceride levels
- It works for managing blood pressure
You should note that the benefits aforementioned are the results of a small group. It could be better if more people shall be involved in a study. A more significant sample will give better conclusions about the paleo diet.
Possible Risks of the Paleo Diet
People who get started taking the paleo diets stop it in the process because of the challenges involved in it. Many users cite the cost as the lead reason. The diet may cause calcium deficiency due to a lack of food such as dairy and animal-derived calcium. It will be effective if people learn ways to factor in a nutrient-rich food to supplement the paleo diet.
Maintaining a hunter-gatherer diet plan is a challenge in the long term. The paleo dieting involves taking plain food. It may get boring after a short while when patience is not your portion. The diet plan may also be expensive because it entails food that is organically grown.
Paleo dieting is costly, and you should always be ready to pay the price and stick to it for the best results. You need a stable source of income to follow the diet plan. A study found the residents will need a nine percent increase in income to stick to a paleo diet.
Secondly, no scientific evidence is available to prove the plan in warding off the diseases. It is just a diet plan that you may take like any other meal. Despite the preliminary studies, it is imperative to note that there is evidence that supports it. The challenging question is whether the eating approach is efficient or whether it might have repercussions in the future. The long-term effects of paleo dieting are still unknown.
According to an Australian family physician article, potential calcium deficiency is the lead concern that poses questions on the paleo diet. Strictly adhering to the paleo diet will reduce the calcium intake in your diet by 50%. It is a risk that comes with strict paleo dieting. It could be easier if you can invent ways to add the calcium diet to your food.
A calcium deficiency in the body will cause several issues such as numbness and tingling in the fingers, muscle cramps, heart rhythms, and other symptoms. In instances where the symptoms get chronic, it will lead to skeletal disorders such as osteoporosis, a bone fracture, and rickets. You can seek help from a registered dietician before indulging in paleo diet foods. It will be a millstone to learn ways to factor in a calcium-rich food to save you from deficiencies.
To conclude, you can bank on a Paleo diet food list to help you manage weight. Most studies affirm the effectiveness of the Paleo diet in managing weight. It gets riskier when you indulge in it for too long because it will cause calcium deficiency in the long run.
It is worth noting that more research is still needed to affirm the effectiveness of paleo dieting. The long-term benefits and potential risk factors are yet to get approval through research. Paleo dieting will be effective if you include good exercise and a balanced diet., you should not forget to include fruits and vegetables for best results.