Paleo diet: basics, experiences, recipes and menu

Paleo Diet of the Stone Age

Paleo diet for its starting point takes the diet of our ancestors from Paleolithic era (more than 10 thousand years). Man of that time was intensively involved in hunting and collecting fruits. He hasn’t been in contact with agriculture as we know it today. He ate the food full of protein from meat and fruits rich in fiber. Modern man is fully dependent on highly processed foods full of carbohydrates. And that is the cause of most of the diseases such as heart disease, obesity, and diabetes.

From this, we conclude that the paleo diet represents a form of human diet before starting tillage and agriculture. Paleo diet has many other names that we ourselves have established and some of them are Caveman Diet or Diet from the Stone Age. This diet for weight loss has become a sort of hit after was published the book “The Paleo Diet” by Loren Cordain.

Paleo Diet – Basics

If after reading the introduction you thought of huge amounts of raw meat, and immediately found it to be an impossible mission for you, we’ll explain what it is about.

Paleo Diet asks of you one thing, and that is that you don’t eat food that man hasn’t consumed 10 thousand years ago. As it wasn’t agriculture, that means that people haven’t eaten legumes, grains, and refined sugars. As an agricultural revolution completely changed the habits of people, so the author of this publication claims that it is the culprit for mentioned health problems. In the last 200 years, man has exaggerated everything and even in what he eats. Consuming the industrially processed foods full of additives appeared cardiovascular disease, cancer, tooth decay and diabetes type two.

Paleo diet: basics, experiences, recipes and menu

How much weight can you lose?

So far, no reliable information of how many pounds will melt Paleo diet. What has been done so far is a small study that followed 14 participants. They were observed for three weeks and they all were on the paleo diet. They lost about 10 pounds of fat layers in average. However, it has been proven that if you bring a little fewer calories a day, the result is better. Every calorie deficit is welcome, but how you’re going to implement it is your choice.

Paleo diet and prevention of heart disease

There wasn’t a lot of research on this subject, so there is no solid evidence. One research claiming that paleo diet reduces bad cholesterol, blood pressure and triglycerides in the blood, suggesting that prevention of disease is possible. On the other hand, hasn’t been any serious scientific study yet. It’s the same with the influence of paleo diet on diabetes type two.

Is Paleo Diet risky for health?

Avoiding of dairy products and grains completely, causing certain problems, if not access the paleo diet on the right way. If you are careless with lean meat intake, you increase the risk of cardiovascular problems.

Paleo diet has significantly changed dietary guidelines!

Protein intake is increased to about 38 percent of calories come from them; as they are present in a regular diet of 10-35 percent of calories from this food group.

Fat intake is about 35 percent of daily calories, which is within normal limits.

Paleo diet is significantly different in caloric intake from carbohydrates below 25 percent; while in regular diet recommends between 45 and 65 percent.

With the intake of salt, you shouldn’t have problems. As it hasn’t been industrial artificial foods like today, there were no health problems. Modern man destroys himself every day bringing huge amounts of industrially processed food (in this case processed sodium). We allowed a dose of 2-3 grams per day for max. That wasn’t in the Stone Age, just as there was no diabetes, high blood pressure, kidney disease etc.

Fiber intake is satisfactory which makes us fuller and encourages good digestion. As paleo diet is not only the consumption of meat (that we have already adopted in the current text) but also eating fresh fruit and vegetables, daily intake of fiber is 30 grams.

Paleo diet menu and recipes

We’ll give you an example of food in one day as described in the book “The Paleo Diet”; where the daily intake is of about 2,200 calories. This is far above what recommend Atkins Diet, Dukan Diet, South Beach Diet, Mayo Clinic Diet, meat diet and other popular diets.

Breakfast: half of melon and 120 grams of baked salmon

Lunch: boiled shrimp (large 7 pieces), 3 cups spinach (raw), chopped carrot, chopped cucumber, tomato. All topped with lemon juice and a little olive oil.

Snack: half a cup peeled almonds

Dinner: pork chops (2 leans), stewed broccoli, tomato, 1/2 onion, 1/2 avocado and dressing like lemon juice

Dessert: 1/2 cup almonds or fresh blueberries (also can frozen).

Paleo diet – experiences

The choice of food is critical for the success of this diet. Daily calorie intake mainly depends on yourselves and you should choose foods carefully. Avoiding of cereals, especially bread, then avoiding sugar it’s not easy for anyone at the start. Paleo diet is high protein diet without carbohydrates and represents a real challenge for all. How our ancestors were constantly on the move, hunting and surviving, so we need the exercise.

Paleo diet requires a dedication and discipline. It requires of each participant to withstand the daily temptations, such as the industrial foods and processed sugars.

NOTE: due to the exclusion of dairy products from the diet you should take calcium during dieting.

Paleo Diet – allowed foods

  • meat without exception
  • seafood
  • fruit
  • mushrooms
  • eggs
  • vegetables (tomatoes, peppers, onions, eggplant, zucchini, cucumber, cabbage, chard, carrots)
  • olive oil
  • weekly intake of 150 grams dried fruit with honey
  • tea without sugar, water, and natural squeezed juices

Paleo diet: basics, experiences, recipes and menu

Paleo diet – forbidden foods

  • sugar
  • cereals
  • dairy products
  • mayonnaise
  • chocolate
  • yeast
  • potato
  • salt
  • meat products (sausages, pâté, salami) – because these are full of sugar and additives
  • vinegar (lemon juice instead)

Conclusion

If you really follow the Paleo diet, it can be a very effective way of losing excess weight. However, the implementation of this diet will not be easy, especially in the beginning, when you have to give up all the foods that many of us find very tasty. This is why some people may show symptoms such as fatigue, headaches or craving for a particular food. But these unpleasant symptoms will disappear after a few weeks. From that moment Paleo diet is very easy to most people, because in essence also doesn’t imply starvation.

Despite arguments against its implementation, such a diet is healthier than many others. But you shouldn’t forget that it is important to eat balanced. You should eat all groups of the foods in small quantities and in proper combination.

Source: “The Paleo Diet” by Loren Cordian

Read more about Paleo meals

Paleo meals – example of 7 days menu (7 days diet plan)

 

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