The Paleo Diet

According to several studies, a proper diet plan leads to a healthy life and also significant for weight loss. An appropriate method of diet also prevents heart diseases and diabetes. The essential purpose of this article is introduced to the paleo diet to maintain physical fitness. 

The paleo diet is consists of lean meat, fruits, fish, seeds, nuts and vegetables. Make sure you hire Orlando Pest Control to keep the pest away from the food. It is an ancient diet; therefore, in the past, the food of the paleo diet obtained from the hunting. When farming emerged about 10,000 years ago, then the paleo diet is introduced to use limited but healthy food. The dairy products, grains and legumes are also included in the paleo diet. The paleo diet is also known as the Stone Age diet, caveman diet and hunter gathered food.

Purpose

The purpose of the paleo diet is to follow the diet of early people. They use healthy and pure food. The modern people need the paleo diet because their bodies’ are incompatible with advanced nutrition. 

A Paleo Diet Meal Plan

Nowadays, there is a verity of food, and most of the meals contain a lot of fat and calories. These fats and calories are not suitable for everyone. The paleo diet plan is ideal for people who face health issues. The paleo diet plan depends on what kind of food is available and where in the world they live in. 

Some people use a high-carb diet with lots of plants, and some use a low carb diet in animal foods.   

Here is the primary food for the paleo diet:Eat: Fish, meat, vegetables, eggs, nuts, fruits, seeds, herbs, healthy fats, oils and spice.  

Avoid sugar, grains, soft drinks, processed foods, legumes, dairy products, vegetable oils, artificial sweeteners, trans fats and margarine.

Paleo diet consists of the following food:

Meat: Chicken, beef, lamb, pork, turkey and others.

Seafood: Trout, salmon, haddock, shellfish, shrimp and fish.

Eggs: Eggs enrich with Omega3 or choose free-range.

Vegetables: Kale, peppers, broccoli, onions, tomatoes, carrots, and seasonal vegetables.

Tubers: Yams, sweet potatoes, turnips and potatoes.

Healthy fats and oils: 

Olive oil, avocado oil, coconut oil, etc.

Seeds and nuts: Walnuts, sunflower seeds, almonds, macadamia nuts and pumpkin seeds. 

Spices and salts: 

Turmeric, garlic, rosemary and sea salt.

During paleo diet you should avoid the following food:

Grains: Wheat, barley, bread and pasta, rye and spelt.

High-fructose corn syrup and Sugar: Fruit juices, soft drinks, candies, table sugar, ice cream, pastries and other sweets.

Legumes: Lentils, beans and many other vegetables.

Dairy: Avoid high-fat dairy products. However, some low-fat dairy products are included in the paleo diet.

Tran fats: Tran fats are present in various seafood.   

Vegetable oils: Corn oil, cottonseed oil, sunflower oil, grapeseed oil, soybean oil and safflower oil.

Artificial sweeteners: Cyclamates, sucralose, saccharin, aspartame and acesulfame potassium. Instead of artificial sweeteners, use natural sweeteners.

*Avoid all processed food and sweets ingredients that have high sugar and fats.

 Modification in the paleo diet

In the past few years, the paleo diet changes a bit according to the various changes in food.

Nowadays, there are many different types of the paleo diet. These diet charts consist of another kind of food. However, some new paleo diet plans also allow fresh food in a specific quantity such as butter, grass food and even a little amount of grains and rice.

If you do not want to follow the full diet plan, you can also start this to add a little number of gluten-free grains and grass food.

Sensible indulgences:

You can also use some kind of beverages and sweets in your paleo diet plan, such as:

Dark chocolate: The dark chocolate is very healthy and nutritious for the human body. You can use a bar of dark chocolate that has at least 70% cocoa content.

Wine:  A good quality red wine is enriched with high antioxidants and nutrients.

When you follow the proper paleo diet plan, you can also add some amount of dark chocolate and red wine in it.

Drinks included in the paleo diet plan:

When it comes to cocktails and hydration, water is the best beverage to avoid dehydration. You can also use the following drinks during the paleo diet:

Coffee: According to the studies, coffee is enriched with high antioxidants and even very beneficial for human health.

Tea: During the paleo diet, green tea is the best drink. It contains low fats and many other health benefits.

When you follow the paleo diet, water is a vital element. However, it is your choice that you want to add tea and coffee in it or not.

Sample paleo diet menu for one week

The following week menu is a sample of the paleo diet plan. It contains a balanced amount of food included in the paleo diet.

You can also modify this diet chart according to your need and taste.

Monday 

Breakfast: Fried vegetables in coconut oil and eggs. Use some seasonal fruits.

Lunch: Chicken salad made in olive oil and some nuts.

Dinner: Vegetable burgers without the bun and also use some salsa.

Tuesday

Breakfast: Eggs and bacon and also use some seasonal fruits.

Lunch: Vegetable burgers without the bun and also use some salsa.

Dinner: Salmon and some seasonal vegetables fried in butter.

Wednesday

Breakfast: Seasonal vegetables with meat fried in olive oil.

Lunch: Sandwich, use a lettuce leaf and fresh seasonal vegetables with meat.

Dinner: Vegetables stir-fried with meat. Also, use some barriers.

Thursday

Breakfast: some seasonal fruits and eggs.

Lunch: Vegetables stir-fried with meat. And use some nuts.

Dinner: Some vegetables and fried pork.

Friday: 

Breakfast: Fried vegetables in coconut oil and eggs. Use some seasonal fruits.

Lunch: Chicken salad made in olive oil. And also use some nuts.

Dinner: Steaks with sweet potatoes and vegetables.

Saturday

Breakfast: Eggs and bacon and also use some seasonal fruits.

Lunch: Steaks with sweet potatoes and vegetables.

Dinner: salmon baked with vegetables, and also use avocado.

Sunday

Breakfast: Vegetables and meat.

Lunch: Sandwich, use a lettuce leaf and fresh seasonal vegetables with meat.

Dinner: grilled chicken with salsa and vegetables.

At the beginning of the paleo diet, there is no need to track the macronutrients such as crabs, protein or fats and calories, however, if you use this diet for weight loss you can minus the crabs and also limited the high-fat food like nuts and butter. 

You can also make different delicious food items by using the diet as mentioned above food.

How to choose a paleo diet in a restaurant

It is usual to the go-to restaurant for dinner or lunch. You can also follow your paleo diet in restaurants. Here are some simple tips for choosing your paleo diet in a restaurant:

· You can order a meat or fish dish as the main course

· Ask them for a vegetable salad instead of rice or grains

· Ask them to cook your ordered food in olive oil because olive is usually available in all food restaurants.

During the paleo diet, it is not hard to have an outside meal. You can simply choose meat of chicken dish and swap your starters with vegetable or fruit salad. 

Results

Many random clinic trails compared the paleo diet plan with the other diet plans such as the diabetes diet plan, Mediterranean diet plan and many more. Most of these trails suggest the paleo diet plan because the paleo diet plan contains all essential nutrients like proteins, low carbs, etc. The paleo diet is also compared with fruit diet plan, vegetable diet plan and meat grain diet plan. It contains more benefits than others. Following gains are included in paleo diet:

  • Weight loss
  • Control the blood pressure
  • Glucose tolerance improved
  • Improve appetite management
  • Lower triglycerides

Concerns about the paleo diet

A paleo diet is considered a healthy diet because it contains fruits, vegetables and meat in a specific amount. All these elements are the elements of a healthy diet. The primary difference between the paleo diet and other healthy diets is the lack of legumes and grains. These are the source of vitamins, fibers and other nutrients. The paleo diet also excludes dairy products, which are essential for calcium.

These foods are not just healthy, also affordable for the people. However, meals included in paleo diet like nuts, grass-fed are expensive for the people.

The bottom line

If you do not want to follow the paleo diet, you can just avoid the processed foods and focus on healthy and low-carb eating. For the healthy diet, you only can add the paleo-friendly diet such as use eggs, fish, meat, fruits, nuts, seeds and vegetables with robust but low calories oil like olive oil, coconut oil, etc. in your daily diet routine. And avoid processed food, sugar and grains.  

Paleo diet was introduced 1000 years ago; however, in this modern age, you can add some trendy and healthy food in it according to your taste such as grass-fed, nuts, gluten-free grains and butter.

Before the starting proper paleo diet, check the all necessary elements of this diet.