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paleo diet benefits

Paleo diet: a quick guide to its benefits with a food list

In the past few years, the adaptive paleo diet has become increasingly popular.

The Paleo diet is about reclaiming our eating habits from thousands of years ago (in the Paleolithic age) when we were hunter-gatherers. This diet was designed to help our body detox and restore itself. Our ancestors had a rather active lifestyle and did not suffer from excess weight, diabetes or cardiovascular system diseases.

Paleo is a diet that is suitable for those who want to stabilize their hormonal balance and blood pressure, lower the levels of systemic inflammation, reduce belly fat and decrease insulin resistance. One study showed good results in reducing body fat and fat cells inside the liver in postmenopausal women.

This is a “clean” diet that eliminates processed and refined foods entirely. Just turn on your imagination and try to picure how our ancestors fed themselves. They ate what they could find in their natural habitat – meat, fish, poultry, eggs, freshly picked berries and nuts, fruits and vegetables that they could find in the forest.

IN WHAT PROPORTION SHOULD ONE CONSUME PROTEINS, FATS AND CARBOHYDRATES WHILE ON A PALEO DIET?

Categories of food are listed in descending order:

  1. Fat – a lot of fat:
  2. Protein – regular amount;
  3. Carbohydrates – moderate amount.

I would like to note that contrary to the established reputation (especially among the cross-fit and fitness lovers), this diet does not require a huge amount of meat and steaks, because its primary goals are the stabilization of hormone levels, lowering cholesterol and systemic inflammation in the body. It is also worth mentioning that one of the side effects of this diet is constipation, therefore, do not forget about fiber (vegetables) in order to avoid it.

WHAT DOES THE PALEO DIET ALLOW?

  • Meat (poultry, veal, lamb, fowl, lean pork, etc.)
  • Fish (salmon, hake, seafood, etc.)
  • Eggs (it is better to choose free-range eggs)
  • Fruits (bananas, apples, oranges, avocados)
  • Vegetables (broccoli, peppers, onions, cabbage, etc.), fresh and frozen
  • Fermented foods (sauerkraut and pickled vegetables)
  • Nuts and seeds (walnuts, Brazilian, hazelnut, almonds)
  • Berries (blueberries, gooseberries, raspberries, wild strawberries, etc.)
  • Good fats (coconut oil, olive oil, avocado oil, etc.)
  • Spices, herbs, salt and pepper

WHAT DOES PALEO DIET PROHIBIT?

  • Dairy products (all types of dairy products, especially non-fat ones, including butter)
  • Cereals (bread, pasta, rice, wheat, barley, etc.)
  • Refined products (including corn and sunflower oil)
  • Sweet (including sugar substitutes, ice cream, juices and candies)
  • Trans fats (margarine and products that contain it)
  • Legumes (beans, soy and products derived from it). The exception is fermented soy products such as miso.
  • Alcohol

 PALEO DIET

Paleo diet cheat sheet

ADAPTIVE PALEO DIET

Basically, the paleo diet is considered to be an excellent foundation for any diet or lifestyle. Its severity, therefore, can be adapted depending on preferences and well-being – for example by adding the following products:

  • Unsalted butter (but only from the milk of cows that pastured in the meadow),
  • Full-fat Greek yogurt,
  • Healthy gluten-free grains, such as buckwheat and quinoa

Sometimes you can allow yourself:

  • A glass of red wine, coffee, tea (rich in antioxidants)
  • Dark chocolate
  • Coconut sugar, stevia and vanilla extract for baking

 CONCLUSIONS

The paleo diet has been around for over 25 years and is supported by research. It shows good results in people with high blood pressure and insulin resistance, as well as excess belly fat. The adaptive paleo diet is a good way to maintain a long-term healthy lifestyle.

Do you have questions about the paleo diet? If you want to make your lifestyle healthier or are wondering if this diet is suitable for you, I can help you make long-term sustainable changes in your lifestyle.

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