What is the paleo diet all about? It’s basically the foods whose foundations are based on the feeding regimes that our ancestors made back in the stone age.
These were based on hunting and gathering, so 19 to 35% of the diet comprises proteins, 22 to 40% of carbohydrates, and 28 to 47% of fats.
This diet is an option for those who wish to lose weight or control blood sugar levels more accurately by making specific lifestyle changes.
Paleo diet is mainly based on the consumption of fresh and natural foods (avoiding processed products) and healthy oils, nuts, low-fat meats, fish, and shellfish.
It is important to mention that this type of diet is not for all people, so before trying it out, the idea is to go to a nutritionist to perform an individualized evaluation and indicate the nutritional plan adapted to your needs and health condition.
Foods allowed in the paleo diet
Based on hunting and food collection, the Paleolithic diet consists of:
1. Fruits and vegetables
It will help if you consume large amounts of vegetables and fruits in the paleolithic diet, preferably raw, with peel and bagasse.
2. Low fat meats
Meats came from hunting animals and fishing in the paleolithic era, being consumed in large quantities. By increasing the consumption of quality protein foods, you’ll strengthen muscle mass.
Ideally, the meats should not have any visible fat. Beef, pork, chicken, turkey, eggs, and rabbit meat can be consumed.
Lamb, goat, liver, tongue, gizzards, and marrows with moderation. Also, fish and shellfish can be included.
However, it is important to remember that excessive meat consumption should be avoided in some situations, such as chronic kidney disease and gout.
3. Nuts, seeds and fats
Nuts are rich sources of monounsaturated fat, so it is possible to include almonds, brazil nuts, cashew or merely, hazelnuts, nuts, pistachios, macadamia, pumpkin, sesame, and sunflower seeds.
In addition to this, it’s also possible to consume olive oil, avocado, and flaxseed oil, as well as avocado itself.
Note that these types of oils can be used sparingly, a maximum of 4 tablespoons per day.
4. Coffee, tea and others
Coffee and tea can be included but moderately, preferably once a day, and should be taken without adding sugar.
It’s also possible to include honey and dried fruits but in very few quantities.
Foods to avoid on the paleo diet
The foods mentioned below should NOT be present in the Paleolithic diet:
- Cereals and foods containing: rice, wheat, oats, barley, rye, sorghum, amaranth, quinoa, and corn
- Grains: beans of any kind, peanuts, soybeans, and all products such as tofu, peas, and lentils
- Tubers: cassava, sweet potatoes, yams, celery, potatoes, and derived products
- Sugars and any food or preparation that contains sugar, such as cookies, cakes, cakes, pasteurized juices, soda, candy
- Milk and derivatives: cheese, yogurts, rennet, cream, condensed milk, evaporated milk, butter, ice cream
- Processed and packaged foods in general
- Fatty meats such as smoked bacon, mortadella, sausages, turkey and chicken skin, chicken wings, ham, pepperoni, salami, canned meat, pork, and beef ribs
- Salt and foods that contain it
Depending on the individual, it’s possible to adapt the paleolithic diet to your actual one.
You may consume the meat bought in supermarkets, buy olive and flaxseed oil, and flours from oilseeds such as almond and flaxseed flour.
What is a low carb diet plan?
Paleo diet comparison
The main difference is that in the paleo diet, you should avoid all kinds of cereals rich in carbohydrates such as rice, wheat, corn, and oats, for example, while in the low carbohydrate diet, these grains can be consumed in small amounts a few times a week.
The low-carb diet allows the consumption of processed foods, provided they are not rich in sugars, flour, or other carbohydrates.
While the goal of the paleolithic diet is to reduce the consumption of processed foods.
Paleo diet for weight loss
A paleolithic diet is a great option for those who wish to lose weight because eliminating grains and processed foods reduce the calories in the diet and improve the body’s metabolism.
P-diet is also rich in vegetables, fiber, and proteins, nutrients that increase satiety and reduce the need to eat.
The body gradually adapts to reducing carbohydrates and stops craving foods such as sweets, bread, cakes, and salty foods.
Keep in mind that before starting any diet, you should talk with your doctor and nutritionist to assess your health and receive specific advice for each case.
Drinking a lot of water and doing regular physical activity also helps you lose weight and prevent diseases. Exercise can be done in conjunction with the diet.