The Paleo Diet — A Beginner's Guide Plus Meal Plan
The Paleo Diet is designed to mimic what hunter-gatherer human ancestors ate thousands of years ago.
Although it is impossible to know exactly what human ancestors ate in different parts of the world, researchers believe that their diet includes whole foods.
By following a whole diet-based diet and living a physically active lifestyle, hunter-gatherers probably received much lower rates than lifestyle diseases such as obesity, diabetes, and heart disease.
In fact, several studies suggest that this diet can lead to weight loss (without counting calories) and significant improvement in health.
This article is a preliminary introduction to the Paleo Diet, which provides a general meal plan and other necessary information.
A Paleo Diet Meal Plan
There is no "proper" way of eating for everyone and Paleolithic humans have had success in dieting at different times, depending on what was available at that time and where on earth they lived.
Some ate a high-carbohydrate diet with animal foods, while others followed a high-carbohydrate diet with plenty of herbs.
Consider this a general guideline, not something set in stone. You can create all these according to your personal needs and preferences.
These are basic:
Eat Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils.
Avoid processed foods, sugar, soda, cereals, most dairy foods, fruits, artificial sweeteners, vegetable oils, margarine, and trans fats.
Summary
Diets of Paleolithic people are varied based on their availability and location. The basic idea of the Paleo Diet is to eat whole foods and avoid processed foods.
Foods should be avoided in the Paleo diet
Avoid these foods and ingredients:
Sugar and high fructose corn syrup: sodas, fruit juices, table sugar, candy, pastries, ice cream, and many more.
Cereals: Bread and pasta, wheat, spelled, rye, barley, etc. are included
Lebujos: Beans, lentils, and more.
Dairy: Avoid most dairy products, especially low-fat foods (some versions of Paleo include whole milk-like butter and cheese) Avo
Some vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grape oil, Kusum oil, and others.
Trans Fat: Available in margarine and various processed foods. These are commonly referred to as "hydrogenated" or "partially hydrogenated" oils.
Artificial sweeteners: Aspartame, Saccharomyces, Cyclamates, Saccharin, Essalpham Potassium. Instead, use natural sweets.
Highly processed foods: anything labeled as "diet" or "low-fat" or with many additives. Includes replacement of artificial foods.
A general guideline: If you think it was made in a factory, do not eat it.
If you want to avoid these ingredients, you should also read the list of ingredients in foods labeled "healthy foods".
Summary
Avoid all processed foods and ingredients, including sugar, bread, certain vegetable oils, trans fats, and artificial sweeteners.
Paleo diet to eat
Base your diet on whole, unnecessary paleo foods:
Meat: veal, lamb, chicken, turkey, pork, and others.
Fish and shellfish: Choose wild fish if you can salmon, trout, haddock dot, shrimp, shellfish etc.
Eggs: Choose free-range, free-range, or omega-3 rich eggs.
Vegetables: broccoli, kale, bell pepper, onion, carrot, tomato, etc.
Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries, and more.
Tuber: Potato, sweet potato, yam, turnip, etc.
Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, and much more.
Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil, and others.
Salt and spices: sea salt, garlic, turmeric, rosemary, etc.
Try to choose hateful, pasture-producing, and organic foods if you want to afford them. Otherwise, always be sure to choose the least processed option.
Summary
Eat whole, seafood foods such as meat, seafood, eggs, vegetables, fruits, potatoes, nuts, healthy fats, and spices. If possible, choose organic and grassy foods.
Modified Paleo Diets
In recent years, the Paleo community has evolved quite a bit.
Now there are different versions of the Paleo Diet. Many of them allow for some modern foods that science advises to be healthy.
These include quality grass-based butter and even some gluten-free grains like rice.
Many people now think of Paleo as a template on which to base their diet, not necessarily as a strict set of rules that you must follow.
Summary
You can use Paleo food as a starter by adding in some healthy foods like grass-fed butter and gluten-free grains.
Sensible Indulgences
The following foods and drinks in small amounts are perfectly good:
Wine: Quality red wine is rich in antioxidants and beneficial nutrients.
Dark chocolate: Choose one that has 100% or more cocoa content. Quality dark chocolate is very nutritious and extremely healthy.
Summary
You may have small amounts of red wine and dark chocolate from time to time while on the Paleo diet.
What to drink if you are thirsty
When hydrating, water should be your drink of choice.
The following drinks are not exactly paleo, but most people drink them:
Tea: Tea is very healthy and is loaded with antioxidants and various beneficial compounds. Green tea is the best.
Coffee: Coffee is also very rich in antioxidants. Studies show that it has many health benefits.
Summary
Water should be your favorite drink when following the Paleo diet. Many also drink tea and coffee.
A sample Paleo menu for one week.
This sample menu includes balanced and paleo-friendly foods.
However, adjust this menu according to your own preferences.
Monday
Breakfast: Eggs and vegetables fried in coconut oil. One piece of fruit.
Lunch: Chicken salad with olive oil. A handful of nuts.
Dinner: Burgers (no bun) fried in butter, with vegetables and some salsa.
Tuesday
Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover burgers from the night before.
Dinner: Salmon fried in butter, with vegetables.
Wednesday
Breakfast: Meat with vegetables (leftovers from the night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Ground beef stir-fry with vegetables. Some berries.
Thursday
Breakfast: Eggs and a piece of fruit.
Lunch: Leftover stir-fry from the night before. A handful of nuts.
Dinner: Fried pork with vegetables.
Friday
Breakfast: Eggs and vegetables fried in coconut oil.
Lunch: Chicken salad with olive oil. A handful of nuts.
Dinner: Steak with vegetables and sweet potatoes.
Saturday
Breakfast: Bacon and eggs with a piece of fruit.
Lunch: Leftover steak and vegetables from the night before.
Dinner: Baked salmon with vegetables and avocado.
Sunday
Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Grilled chicken wings with vegetables and salsa.
At least not at first, the Paleo diet doesn't need to track calories or macronutrients (protein, carbohydrates, or fat).
However, if you have a lot of weight to lose, it's a good idea to cut back on carbs a bit and limit your intake of high-fat foods like nuts.
For more examples of simple Paleo dishes, read this article: 20 Paleo Lunch Recipes Fit For Work.
Summary
With foods suitable for Paleo use, you can prepare a variety of delicious foods. Above is a sample menu of what the Paleo diet would look like in one week.
Simple Paleo Snacks
You don't need to eat more than three meals a day, but if you're hungry, here are some Paleo snacks that are easy and portable:
Tender carrots
Boiled eggs
A piece of fruit
A handful of walnuts
Left the night before
Apple slices with almond butter
A bowl of berries with coconut cream.
Homemade beef smoothie
Summary
Paleo snacks are ready and easy to take with you. Some of the ideas include fruits, nuts, hard-boiled eggs, or baby carrots.
Paleo Diet Shopping List
The Paleo diet contains an incredible variety of foods that you can eat.
This simple shopping list should give you an idea of how to get started:
Meat: Beef, lamb, pork, etc.
Chicken: chicken, turkey, etc.
Fish: salmon, trout, mackerel, etc.
Eggs
Fresh vegetables: greens, lettuce, tomatoes, peppers, carrots, onions, etc.
Frozen vegetables: broccoli, spinach, various vegetable mixes, etc.
Fruits: apples, bananas, pears, oranges, avocados.
Berries: strawberries, blueberries, etc.
Almonds: almonds, walnuts, macadamia nuts, hazelnuts
Almond butter
Coconut oil
Olive oil
Olives
Sweet potatoes
Spices: sea salt, pepper, turmeric, garlic, parsley, etc.
It's a good idea to eliminate all unhealthy temptations from your home, including sugary sodas, cakes, cookies, crackers, bread, ice cream, and cereal.
Summary
Clear the kitchen of your unhealthy temptations to start a paleo diet. Then use the shopping list above to stock your pantry and refrigerator with delicious, paleo-friendly foods.
How to eat at a Paleo restaurant
Food in most restaurants is fairly easy to prepare for paleo.
Here are some simple guidelines:
Order a meat or fish main dish.
Eat more vegetables instead of bread or rice.
Ask them to cook their food in olive or coconut oil.
Summary
Eating after following the Paleo diet doesn't have to be difficult. Just select a meat or fish dish from the menu and switch to some additional veggies.
Bottom line
Paleo diet hunter-gatherers are probably modeled after diet hunting. There is no way to follow a Paleo diet, but the basic idea is to avoid processed foods and focus on healthy, whole foods instead.
Paleo-friendly foods include healthy fats and oils, including meat, fish, eggs, seeds, nuts, fruits, and vegetables. Avoid processed foods, grains and sugar.
You can also base your diet on paleo foods by adding some modern, healthy foods like grass-fed butter and gluten-free grains.
See the sample menu and shopping list above to start the Paleo Diet. Fill your kitchen and pantry with healthy, paleo-friendly foods.
Article source healthline.com
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