Most of the foods we consume today are low in nutritional value and high in salt and sugar. WHO records show that millions of adults and children are overweight and billions are obese. Science has proven that obesity and being overweight have a negative impact on physical and mental health.
Both can be fixed by changing your eating habits. And one of the best ways is to stick to the paleo diet. This article explains everything about the paleo diet: what it is, what foods to eat, a sample diet chart, and its benefits. to start planning your path to a healthier life.
What is the Paleo Diet?
According to Mary Wirtz, MS, RDN, CSSD, “The central premise of the paleo diet is to consume foods that early humans (during the paleolithic era) ate”.She further said, “The Paleo diet primarily includes unprocessed or minimally processed foods and excludes overly processed foods high in sodium and added sugars.
With this diet, you will return to eating the same foods that our Paleolithic ancestors ate, which is why the Paleolithic diet is also known as the Paleolithic diet. It is the “Caveman Diet” or “Stone Age Diet”. So how does this primitive diet work these days? ? Find out below.
How the Paleo diet works
Replacing all unhealthy processed foods with highly nutritious whole grains is a key reason for the success of the paleo diet, high-calorie processed foods, and unhealthy foods, and eliminating them lowers calories, creating an ideal situation for losing weight and preventing obesity-related diseases. and problems.
To start the Paleo Diet, swap out all the junk food in your pantry for paleo-friendly food. What are that foods? Scroll down to see the list.
What foods to eat in Diet
According to Mary Wirtz, “The recommended food groups in the paleo diet are fruits, vegetables, seeds and nuts, protein (derived from grass-fed animals, eggs, wild game including elk and bison, and fish), and oils. Foods that do not fall in these categories are not recommended while following the paleo diet pattern.”
In other words, foods low in sodium, salt, and unprocessed foods were the mainstay of the Paleolithic diet. With that in mind, here’s a complete list of Paleo products that will make your in-store shopping a breeze. Take a screenshot or post it.
PALEO DIET FOODS LIST
|Vegetables||Broccoli, carrot, beetroot, kale, spinach, cauliflower, and cabbage.|
|Tubers||Potato, sweet potato, taro, yam, and cassava.|
|Fruits||Apples, bananas, strawberries, blueberries, oranges, and pears.|
|Meat||Lean meat like chicken and red meats like beef, pork, lamb, and turkey.|
|Seafood||Wild-caught salmon, carp, tuna, haddock, basa, shrimp, mussel, clam, and calamari.|
|Eggs||Free-range eggs or omega-3 enriched eggs.|
|Nuts and seeds||Almond, pecan, peanut, walnut, pepita, flax seeds, and sunflower seeds.|
|Healthy Fats And Oils||Olive oil, avocado oil, rice bran oil, sunflower butter, and almond butter.|
|Herbs And Spices||Ginger, garlic, chili, thyme, dill, fennel, rosemary, cilantro, sea salt, black salt, pepper, cumin, and coriander.|
Foods to Avoid
|Whole Grains||Wheat, barley, sorghum, and rye|
|Lentils And Beans||Split peas, yellow peas, green peas, kidney beans, garbanzo beans, and black-eyed peas.|
|Dairy And Dairy Products||Full fat milk, cheese, and butter.|
|Processed Foods:||Salami, hot dogs, ready-to-eat foods, cup noodles, instant noodles, instant coffee, iced tea, frozen foods, and meal replacement foods.|
|Sugary Foods:||Prepackaged juices, sodas, candy, milk chocolate, white chocolate, cakes, baked goods, ice cream, artificial sweeteners and churros.|
|Vegetable Oils||Sunflower, safflower, and corn oils.|
|Trans Fats||Fries, cheesecake, fried chicken, and margarine.|
Health Benefits of the Paleo Diet
- Helps Reduce Calorie Intake:
The Paleo diet avoids sugary and high-calorie foods, which prevents overeating and fat gain.
- Helps you lose weight:
Eating healthy foods, including vegetables, fruits, proteins, healthy fats and oils, herbs and spices, reduces hunger and, as a result, you consume fewer calories and prevent weight gain.
- Beneficial for people with type 2 diabetes:
One study found that eating a paleo diet for a short time lowered blood sugar and improved lipid profiles in people with type 2 diabetes.
- Reduced Risk of Chronic Disease:
The Paleo diet reduces the risk of obesity-related diseases such as heart disease and hypertension.
- Improved lipid profile and insulin sensitivity:
Both are important for maintaining normal body functions and preventing chronic disease. A study in overweight postmenopausal women showed that the paleo diet improved lipid profile and # 40; lipid disorders such as cholesterol and triglycerides, decreased lipogenesis (formation of fatty acids and triglycerides), and increased insulin sensitivity.
The paleo diet is not just a weight loss diet. We help people change bad eating habits and lead a healthy lifestyle without diseases. Losing weight is just an added bonus to your diet. The next section shows how the Paleo diet can help you burn belly fat. Look.