Is The Paleo Diet Recommended For Fast Weight Loss?
The Stone Age Diet
The Paleo diet is known as the stone age diet or “hunter-gatherer diet”, The Paleolithic diet is based on the supposed ancient diet of wild plants and animals that various hominid species regularly consumed during the Paleolithic era—a time period of roughly 2.5 million years—which has been modified to improve its nutritional value. The Paleolithic diet is a way of eating that people did for thousands of years. It ended around 10,000 years ago with the development of agriculture and grain-based diets.
The Paleo Diet is based on eating traditional foods that are high in nutrients but low in calories. As well as eliminating processed foods, grains, legumes and dairy products this diet limits fruit intake to avoid excess sugar. Carbohydrate levels are kept to between 20-40% of daily calorie intake, protein makes up around 30%, while the rest of the diet is made up of healthy fats.
What is the Paleo diet And How does it work?
While there is no scientific evidence that Paleolithic cavemen actually ate this way, research has shown that modern hunter-gatherer tribes eating this way are generally free of many chronic diseases. Not everyone agrees with the diet but there is no doubt that it does work for some people in helping them to lose weight, lower blood pressure and improve other health indicators.
The Paleo Diet eliminates most processed foods, including added sugars and trans fats. These foods containing foreign ingredients that your body is unable to digest, resulting in inflammation and higher blood pressure. Instead, Paleo diet followers eat foods such as meats, seafood, vegetables and fruits which are more easily digested and result in less inflammation.
What Loren Cordain says about the Paleolithic diet
According to David Lewis writes for the Weston Price Foundation: Loren Cordain, PhD., is an associate professor at Colorado State University. He is one of the world’s foremost experts on Paleolithic diets and was a member of the American Society for Clinical Nutrition.
Here are some quotes from his research papers. “Populations following a hunter-gatherer lifestyle were and still are virtually free of the chronic degenerative diseases that have become rampant in Westernized populations.”
“In nonagricultural modern societies, coronary atherosclerosis is characterized by a lack of the vascular inflammatory responses observed in wild animals. In contrast to this ‘atherogenic’ response seen in zoo animals, wild animals (which live in the wild and consume a wild-type diet) tend to develop coronary atherosclerosis only when they are fed an atherogenic diet.”
Benefits of the Paleo diet
There are many health benefits you can get from the Paleo diet. These are as follows:
• Promotes health and nutrition by removing toxins, grains, dairy products, soy, processed sugar and artificial sweeteners.
• Helps to promote lean muscles during regular exercise sessions.
• Encourages weight stability with balanced caloric intake and exercise.
• Increases energy and endurance levels and reduces fatigue during and after workouts through the stabilization of insulin levels.
• Increases strength and stamina through the high consumption of lean proteins.
All in all, weight loss through the Paleo diet is not only safe but will result in a healthier, happier lifestyle.
Maintaining a Paleo lifestyle is also very simple and easy by following these tips.
• Balanced diet of lean meat, fruits and vegetables with healthy fats such as avocado and coconut oil
• Consume more water than normal to keep the body hydrated and avoid harmful toxins caused by caffeine and high sugar drinks.
• Eat smaller portions in a balanced way throughout the day to avoid excessive hunger.
• Exercise regularly for at least 30 minutes per session, four times a week.
In following the Paleo diet you will be rewarded with fantastic health benefits, reduced body fat and better overall well-being.
No Processed Foods
It is important to stick to the Paleo diet by avoiding all processed foods.
Processed food contains a lot of harmful toxins and chemicals that will result in weight gain and problems with your health.
Some paleo snack ideas are paleo muffins, paleo bread, paleo pancakes and paleo chocolate.
Paleo Diet Food List
If you’ve ever wondered what a Paleo diet food list is, then this article will help you out. Paleo diets restrict the following:
• Grains- barley, wheat, rye, oats and rice
• Sugars- honey and sweeteners such as fructose or maltose
• Milk products
• Beans and legumes
• Processed foods with artificial flavors, colors or sweeteners
• Salt and salty foods
• Alcohol in excess. However some Paleo diets allow for the occasional glass of red wine. This is because antioxidants in red wine have been found to help prevent cardiovascular disease.
What you can eat on a Paleo diet includes:
• Lean meats such as chicken, turkey and beef
• Fish and seafood including salmon, tuna, sardines and mackerel
• Vegetables including spinach, broccoli, carrots and bell peppers. Other great options are cauliflower, green beans and Brussel sprouts. There are many more choices so you will be able to enjoy a great variety of healthy foods. It is also recommended that you include some fruit in your diet each day as well.
• Healthy fats such as coconut oil, avocado and olive oil
• Nuts and seeds- sunflower, pumpkin and flaxseeds
• Natural sweeteners such as honey or maple syrup
• Spices for flavour
When following a Paleo diet, you can consume lean meats in bulk to ensure that your protein intake is sufficient. This allows you to minimize the need for processed foods and unhealthy snacks between meals.
Remember that when trying a new type of diet it is important to be cautious and stay safe. If you are currently under medication you should consult with your doctor before starting a new diet or exercise plan. People who have food allergies, specific health conditions or are pregnant should avoid strict diets until cleared by their doctors. Also if you find that certain foods make you feel sick after eating them then do not eat them!
A sample day menu of Paleo diet meals
Meal day plan by following a paleo diet:
On waking: Hot water with lemon juice
Breakfast: Scrambled eggs with ham and vegetables
Mid-morning snack: An apple or a handful of almonds
Lunch: Grilled chicken salad
Afternoon snack: A handful of mixed nuts
Dinnertime: Fish and steamed vegetables.
Before going to bed: A glass of hot milk sweetened
Paleo diet meals are quick to make and delicious to enjoy!
Possible Cons of Following the Paleo Diet:
Cost, Difficulty, and Inconvenience
While the paleo diet is definitely a good choice for those who want to lose weight, improve their health, or start eating healthier, following this type of lifestyle can be inconvenient. For example, Paleo requires you to avoid alcohol completely. Since going out for drinks is a common social activity many people enjoy, cutting it out completely can be a challenge. Paleo is also more difficult to maintain when you’re not at home, especially if you do not have the time or resources to prepare your own meals most of the time.
Possible Pros of Following the Paleo Diet:
It Is Well Balanced for Healthy Weight Loss
The paleo diet consists of eating lean meats, fish, vegetables, fruit, roots, and nuts while avoiding processed foods like sugar and dairy products. Since this type of lifestyle is well-balanced with plenty of healthy ingredients it’s easy to lose weight by eating only what your body needs instead of processed junk food that will make you gain pounds in no time. The paleo diet encourages water intake which results in healthy glowing skin. The paleo diet also encourages healthy hair and nails.
There are Many Benefits to Eating Whole, Real Foods Pastas, bread, cereals, desserts, processed meats, fast food meals are all examples of what people eat on a regular basis that contains ingredients not deemed paleo. Anytime you eat something that is processed or fast food it’s likely your body isn’t getting the nutrients it needs because many of these foods are full of refined sugars and trans fats which do nothing for your body but cause weight gain.
Eating whole real foods means you get more vitamins while eating less actual volume because this sort of cuisine is easily digested by the body. These types of foods don’t contain artificial ingredients that may contain harmful chemicals which means you’re also not ingesting these while eating paleo.
Avoiding Processed Foods
For those who aren’t following a paleo lifestyle, let me explain what eating paleo is. The paleo diet consists of eating lean meats, fish, vegetables, fruit, roots and nuts while avoiding processed foods like sugar and dairy products. Since this type of lifestyle is well-balanced with plenty of healthy ingredients it’s easy to lose weight by eating only what your body needs instead of processed junk food that will make you gain pounds in no time.
Get Your Vitamins from Whole Foods
The paleo diet encourages water intake which results in healthy glowing skin. The paleo diet also encourages healthy hair and nails. In addition to these benefits, there are many more such as avoid processed foods, avoid refined sugars and trans fats to lose weight easily while getting more vitamins because whole real foods are easier to digest.
The science behind Paleo dieting?
Paleo diets have been shown in scientific studies to be very beneficial. In a recent study conducted by the University of Florida, it was found that following an “Evolutionary Fitness Plan” can help to decrease body fat and increase lean muscle mass when compared with performing aerobic workouts alone.
The study included a group of 45 men and women who had an average age of 29. Participants followed either a Paleo fitness plan or performed aerobic workouts daily on treadmills, elliptical machines and stationary bikes. After 8 weeks, the study found that although both groups lost weight, those who followed the Paleo diet lost 28% more body fat than those who simply exercised.
This study shows that Paleo diets are a successful way to lose weight and burn fat. Following a balanced healthy diet combined with hard exercise is the best way to achieve optimum health and wellness.
The Clinical Significance Of The Paleo Diet
Modern foods offer less variety and are filled with artificial sugar and salt. The Paleolithic diet has also been studied as a therapeutic treatment option for inflammatory bowel disease. In their therapeutic work, physicians have adopted healthy lifestyles and dietary habits. The diet that our ancestors ate has the main impact on our genetic evolution however there is an increase in chronic disease due largely to “undernutrition”.
This is a very good option for medical professionals as health is based on eating. Physicians are trying to incorporate healthy diets in their therapy regimens.
The Paleo diet is not a cure-all for weight loss
It’s important to remember that a Paleo diet movement is not a cure-all for weight loss. If you carry excess weight, switching to the paleo diet may be best as it improves your health and wellbeing without needing to lose a lot of weight first.
You don’t have to wait until you’re skinny before wearing those jeans from home! If you want more information about how this diet can help with both weight loss and other aspects of wellness such as digestion or gut bacteria balance. Remain healthy and live comfortably with a Paleo lifestyle, whether you’re looking to lose weight or not!