Paleo diet: benefits, food menu, a Week menu, Reviews of nutritionists
The Paleo diet is an interpretation of the diet of our ancestors who lived more than 10 thousand years ago. The result for modern followers is a harmonious figure and fewer health problems, just by following the Paleo menu for a week
what is the Paleo diet?
Strictly speaking, Paleo is not a diet, but a lifestyle, and there is no clear time frame for it. However, the desired effect is observed after two weeks, and here it is important to adhere to the principles of the Paleo diet of nutrition as long as possible.
When classifying the Paleo diet, we can say that this is the principle of nutrition with high protein content and a small number of carbohydrates. If we talk about proportions, then a paleo diet, the diet consists, of approximately, 40% proteins, 40% fats, and 20% carbohydrates.
To determine how comfortable the Paleo diet is for you, try to follow it for 30 days.
The benefits of the Paleo diet
The level of sugar.
Since you eliminate all refined sugars from your diet on the Paleo diet, it is easier to avoid sudden spikes in blood sugar levels, as well as the feeling of fatigue that accompanies low sugar levels.
If you have diabetes, you should check with your doctor to see if he approves the Paleo diet for you. Either way, if you just want to feel better or lose weight, monitoring your sugar levels is a great way to do it.
Freedom from gluten.
On a paleo diet, you automatically cut out any wheat and other cereals that contain gluten. So basically, in the Paleo diet, you are on a gluten-free diet at the same time. There is a lot of evidence that gluten causes digestive problems, which directly leads to weight gain and allergens.
The quality of sleep.
By eliminating all artificial additives, you will find that the body is naturally tired by the evening. This is because serotonin, which is released by your brain as a signal that it's time to sleep, is not blocked by synthetic substances in refined foods.
And when you start to feel tired in the evening, you need to give the body a chance to rest. And wake up early in the morning and feel energized. On a paleo diet, your body will return to a normal circadian rhythm.
More energy and calories are not counted.
Following the Paleo diet, you get a balanced diet containing proteins, fats, and carbohydrates from natural products. This is a great way to stay active throughout the day without resorting.
for example, energy drinks and other stimulants. Unlike other diets that reduce calories, the Paleo diet allows you to eat until you feel full. And also eat at any time when you feel hungry. Therefore, you do not experience a lack of energy when you really need it.
Paleo is a detox for the lazy.
By giving up many things familiar in modern life: trans fats, monosodium glutamate, refined sugar, gluten, and other artificial additives, you give your body a rest. By getting more antioxidants from fruits, and more fiber from vegetables, you gradually cleanse your body.
In general, this gives a detoxifying effect and you will feel lighter and your mind will become clearer. The best part about this is that detox does not involve restrictions on food. No need to fast or drink only green juice. You eat naturally (paleo) so this is a great detox method for lazy people.
The advantages of the Paleo diet are more related to health issues. You naturally get a slim and fit figure as a reward for all of the above.
Cons of the Paleo diet
It's not simple. It will take all the reserve of willpower and dexterity in order not to part. Christmas pizza? - Cakes in a cafe with friends Grandma's apple pie Ice cream in the park Everything is prohibited by paleo.
The temptations are endless. Even the usual business lunches for the most part do not fit into the canons of the Paleo diet. So stock up on lunch boxes and May The Force be with you.
It's not a budget.
fast food is cheap enough, but they do not lead to health and harmony. No matter how many calories the labels promise you, it doesn't matter.
You will have to carefully select products, focusing primarily on composition and quality, and not on cost. It's great that these parameters are combined. In addition, in a cafe or restaurant.
you will become one of the pickiest and most boring customers, asking the waiter in detail about the composition of the dish and all the ingredients. On the other hand, if you develop the habit of using paleo lunch boxes, you can save a lot of money ...
It's not fast.
The Paleo diet is a systematic approach. As a game for a stable, long-term victory. It makes no sense to switch to Paleo urgently before the holidays to lose weight in two weeks urgently.
In this case, firstly: you will be disappointed if you do not get an instant result, and secondly: you will not have time to feel all the advantages and advantages of the previously mentioned Paleo diet.
Paleo diet food menu
What can you do on a paleo diet?
As with any diet, variety is important in Paleo. No matter how useful the products are, you can get tired of the same menu day after day and lose interest.
Here is a list of some of the most popular foods to eat on the Paleo diet. They are easy to find in most stores and provide great opportunities for culinary experimentation:
Meat, poultry, game meat, and offal.
There are no restrictions in this section, except that the choice of Fish and animals raised without modified feed in natural conditions is preferred. Beef, lamb, veal, pork, rabbit, chicken, duck, turkey, and all offal.
Fish, shellfish, and other reptiles.
Cod, tuna, mackerel, Haddock, tilapia, herring, salmon, salmon, trout, anchovies, perch, sea bass, halibut, mussels, shrimps, and other marine reptiles.
Eggs. Chicken, quail, and duck eggs.
For those who like experiments, ostriches are also suitable.
Vegetables, greens, roots, mushrooms.
If something went wrong with hunting and fishing, Paleolithic man had to use the skills of collecting. Wild vegetables are unlikely to be today, so we choose organic in the store and on the market.
Spinach, chicory, chard, lettuce, cabbage, seaweed, arugula, beetroot, arugula, bell pepper, leeks, asparagus, celery, cauliflower, tomatoes, onions, cucumbers, artichokes, avocado, broccoli, cabbage, eggplant, green onions, and Brussels sprouts. Zucchini, pumpkin, radish, parsnips, carrots, turnips, sweet potatoes, Jerusalem artichoke.
Fruit.
Apples, pineapples, berries (raspberries, strawberries, cranberries, cranberries), oranges, bananas, grapefruit, figs, mango, kiwi, coconut, pears, dates, peaches, apricots, nectarines, melons, cherries, peaches, papaya, lemon, Kaka, pomegranate, grapes, passion fruit, mandarin, cantaloupe.
Remember that sweet fruits and paleo sweets are allowed only occasionally, as an exception. It is not recommended to eat them in large quantities daily.
Fats, nuts, seeds.
An important aspect of the Paleo diet is that we do not avoid so-called healthy fats.
Olive oil, coconut oil, walnut oil, avocado oil, lard, and animal fats, margarine. Sunflower seeds, almonds, pistachios, pumpkin seeds, walnuts, brazil nuts, sesame seeds, pecans, hazelnuts, chestnuts, pine nuts, macadamia, and cashews.
Spices and herbs.
Everything is almost without restrictions.
There is no exhaustive list of acceptable Paleo Foods - There are a lot of options. In short: we use what nature gives us and avoid any man-made products.
What not to do on the Paleo diet
Of course, it is difficult to put yourself in the place of people who lived tens of thousands of years ago, when the world was completely different. There are some foods that we can eliminate from the Paleo diet with absolute certainty.
Others are the subject of heated discussions or are in the so-called gray zone - that is, they are accepted, but with reservations and restrictions.
The Paleolithic lasted a very long time and included many changes that we cannot know about and take into account of them. Therefore, the boundaries of what is acceptable are at everyone's discretion.
Artificial components.
Dietary supplements that should be avoided not only in the Paleo diet but in general for a healthy diet:
monosodium glutamate (MSG), nitrates, potassium bromate, saccharin, artificial colors, artificial sweeteners, and genetically modified organisms.
Fast food.
If you are not from the Flintstone family, then fast food options are not for you. Refined oils, trans fats, sugar, rusks, and artificial sauce ingredients have nothing to do with proper nutrition. The relatively small amount of calories that is sometimes listed on the package does not matter.
Cereals and legumes.
The Paleo diet excludes all types of legumes. Wheat, oats, rye, beans, soybeans, buckwheat, rice, and other crops are prohibited. Thus, you refuse bread, porridge, croissants, and many other products to which you are accustomed.
Dairy.
Since they come from animals, one can assume that dairy products are included in the list of foods allowed in the Paleo diet. But no.
Many adults suffer from lactose intolerance to some extent, and humans are the only creature that drinks milk after feeding.
The ancients did not have a way or opportunity to drink milk or produce dairy products such as yogurt and cheese. Therefore, we refuse burrata, Parmesan, and fermented baked milk.
Potatoes.
Potatoes are so popular that it seems impossible to exclude them. It grows in the ground, and it may seem natural that a paleo person accidentally finds some wild potatoes. Why not?:
But, as it turned out, it takes a lot of effort to grow potatoes. Therefore, its popularity only increased when people stopped hunting and gathering, and began to stay in one place longer, farming and raising livestock.
Alcohol.
There is a theory that an old man could once find overripe and slightly fermented fruits and fruits ...
But we understand that this is a very bold assumption. Alcohol is excluded from the Paleo diet.
This is by no means an exhaustive list of prohibited foods in the Paleo diet. But, it will help you get an idea of the long list of hardships and losses that you will face on the path of the Paleo diet.
Hint
The simpler the cooking process, the more it will be in line with the Paleo concept.
Paleo diet food of the Week menu
Therefore, having a clear idea of what you can and cannot eat on the Paleo diet will help you create a meal plan and a personalized menu for the week. Simple dishes, a simple and free cooking method - this is the basis of the Paleo menu.
Day 1
- Breakfast: scrambled eggs with tomatoes and bacon
- Afternoon snack: green apples Granny Smith and almond orbit
- Dinner: baked chicken breast with cauliflower, vegetable salad of your choice, drizzled with olive oil
The second day
- Breakfast: coconut milk omelet
- Lunch: roast beef
- Snack: green apple or banana
- Dinner: light vegetable soup
Day 3
- Breakfast:
- Eggs
- Scrambled with
- Mushrooms and green onions.
Fourth day
- Breakfast: Paleo pancakes from coconut flour
- Lunch: chicken broth with egg, spices, herbs, shrimp, and avocado salad
- High tea: sweet potato chips with rosemary
- Dinner: baked cod on a bed of cauliflower
Day 5
- Breakfast: egg porridge with smoked salmon
- Lunch: broth with eggs or vegetable soup, pork and beef patties with Brussels sprouts
- Afternoon: sweet potato chips with rosemary
- Dinner: pork ribs in mustard sauce and cauliflower puree
The sixth day
- Breakfast: Paleo pancakes with almond flour
- Lunch: pumpkin cream soup with Bacon, Vegetable Salad with avocado and sun-dried tomatoes
- Afternoon snack: paleo berry pie
- Dinner: baked chicken with green apples
The seventh day
- Breakfast: scrambled eggs with broccoli, cherry tomatoes, and salmon
- Lunch: marbled beef burger and vegetable salad
- Afternoon snack: paleo Apple Charlotte
- Dinner: tobacco chicken with green beans garnish with lemon and garlic sauce
Reviews of nutritionists
The Paleo diet eliminates protein deficiency-one of the causes of overweight and obesity. It is necessary to control the quantity and quality of protein to maintain optimal shape.
A large amount of fresh plant foods provides the body with fiber, a healthy immune system, vitamins, minerals, and antioxidants.
It is recommended to add vegetable protein to the diet, in the form of raw cereals and legumes, with minimal heat treatment. The introduction of coarse grains such as oats, barley, peas, and chickpeas will make the Paleo diet close to ideal.
Avoiding refined foods and oils, simple carbohydrates, sugars, and flavor enhancers eliminate the complexities and disadvantages of the Paleo diet.