Paleo diet Plan | Definition and History | Benefits
What is Paleo Diet? Definition and History of Paleo Diet:
What is the Caveman Diet? The Paleolithic People’s Diet, which was healthier than it is now, was lacking food.
The primitive man’s diet, the so-called paleo diet, began to slowly spread around the United States in the late 2000s. Paleo is short for ‘paleolithic’ which means ‘of the Paleolithic’.
The Paleo diet began with the problem that humanity was not able to adapt to the diet changed drastically by the Neolithic agricultural revolution, despite the fact that the genetic body structure of modern people has not changed much compared with primitive man 2.5 million years ago. Therefore, modern people say that maintaining the same diet as the primitive man before the agricultural revolution can overcome the chronic diseases and obesity in modern times.
Following the prehistoric diet before the agricultural revolution, the Paleo diet limits the consumption of ingredients that have emerged since the Neolithic period. Keep away from dairy products, grains, legumes, household shares, refined sugar or salt. Limit liquor or coffee fermented from cereals.
Paleo Diet Plan
The contents of the Paleo diet is largely seven.
The first is to increase your protein intake. Modern people consume about 15% of the protein in their diets, while primitive people consume 19-35% of their calories from protein. The primitive man’s diet consumes meat, seafood, and animal foods to increase protein intake.
Second is to reduce carbohydrate intake. The caveman’s diet suggests carbohydrates from fruits and vegetables that aren’t previous quarters. Most modern people get carbohydrates from grains and dairy products, and the primitive man’s diet strictly limits grains and dairy products.
Third is to increase dietary fiber intake. Dietary fiber in whole grains is a modern misconception, and those who propose a primitive diet claim that vegetables and fruits contain much more fiber. Eat lots of vegetables and fruits and increase your dietary fiber intake.
Fourth is to eat a lot of fat. Many people think fat is bad, but this is wrong. There are many types of fats and many are recommended for our consumption. Reduce trans fats and increase your intake of good fats such as omega 3 and omega 6 unsaturated fats.
Fifth, you should reduce your salt intake. Processed foods are high in salt, so keep away from processed foods and eat fresh, raw foods.
Sixth is the balance of acidity. The vegetables and fruits suggested in the caveman’s diet are alkalized during digestion. However, most foods in the modern diet have been oxidized and are known to be the source of all illnesses, including high blood pressure and kidney stones.
Seventh is to increase micronutrients. Micronutrients refer to nutrients such as vitamins, minerals, phytochemicals, except proteins, carbohydrates and fats.
Paleo Diet Shopping List
Foods recommended for the primitive diet include vegetables, fruits, nuts, natural meats, eggs, coconut and olive oil. Restricted foods include processed foods, candy, sweet fruit juices, grains, genetically modified foods, seed extract oils and dairy products.
Paleo Diet Reviews
It is still unknown whether the primitive man’s diet actually works for modern people. There is some criticism that the findings of humanity’s failure to adapt to their diet after the agricultural revolution are meaningless, and that the reason why they do not have adult disease is because of their short life span. Many nutritionists are questioning whether weight management through a primitive diet is really effective.But the primitive man’s diet continues to cool. There are also many restaurants in the United States that offer menus based on the primitive man’s diet.
Paleo diet vs Keto
Paleo and keto diets can share many characteristics. Here are some of the main ideas that these diets have in common.
Both emphasize the whole food
Basically, the Dupaleo and Keto diet plan is intended to rely on whole food sources of nutrients.
Whole Food This is the food that is undergoing the least amount of processing by the time it reaches the plate.
The Duqueto and Paleo Diet is strongly recommended to remove all ultra processed foods and replace them with whole foods such as fresh vegetables, meat, fish and nuts.
This is especially clear in the exclusion of processed fats, oils and sweeteners from both paleo and keto “rule books.”
Remove both grains and beans
For other reasons, both Paleo and Keto diet strongly discouraged eating grains and legumes.
For the paleo crowd, these removals are based primarily on grains and facts and legumes are not part of the possibilities of the early human diet and they contain nutritional inhibitory ingredients.
Nutritional Inhibition is a compound like lectin phytates that can be found in some plant foods. They interfere with the body’s ability to absorb minerals and nutrients and can cause digestive pain when eaten in large amounts .
On the other hand, research also suggests that there may be benefits to eating foods with these compounds .
Kane diet is also a grain and most legumes removed , but this is because of its carbohydrate content.
Grains and legumes contribute a significant amount of carbohydrates to the diet. If you eat while following a ke diet, you are at risk of throwing your body from ketosis.
Remove all added sugar
Keto and paleo diets strongly inhibit the intake of added sugars .
For both diet plans, this usually corresponds to their shared message, mainly avoiding mainly processed foods.
However, a paleo diet, this rule is a bit more flexible, although refined sugar sources like honey and maple syrup are still acceptable.
Keto, on the other hand, does not allow added sugar sources because of the high carbohydrate content purification of these foods.
Everyone stresses healthy fat
In line with their joint goals of achieving optimal health, both paleo and keto recommended the intake of diet tablets to make healthy fats .
Both diets also recommend olive and avocado oils, as well as moderately careful amounts of selected refined oils such as nuts, seeds and fish. These foods are known for their poly and polyunsaturated fat content which is beneficial for heart health .
Both diets inhibit the use of significantly processed fats, such as unhealthy trans fats if consumed regularly
Keto, as a cornerstone of the entire diet, usually has a very heavy emphasis on fat. Paleo uses this recommendation to support overall health, while not necessarily a high fat diet.
Both can be effective in weight loss
One of the main reasons for the Keto and Paleo diet popularity is the concept that promotes weight loss.
Unfortunately, there is limited research on how effectively these diets can be used for sustained, long term weight loss. However, some short-term studies are promising.
A small study of menopause following an Paleo diet showed obese women lost 6% after 6 months and lost 10.6% at 12 months of weight loss. Additional significant changes in weight did not appear on the 24 month mark .
One review of studies on low carb, high fat (LCHF) diets, such as the ketone diet, may indicate that short-term weight loss may occur when switching to this style of instructional eating .
The intake of fats may have been due to the fact that it usually leads to reduced appetite consumed and fewer total calories. It is also possible that the process of ketosis leads to more efficient removal of the body’s fat storage. The exact reason is not yet clear.
Ultimately, more research is needed to determine a clear causal relationship.
Paleo diet: These foods are allowed
The Paleo diet is limited to foods that were available as early as the Stone Age. For example, cereals and dairy products are taboo. Which foods you are allowed to eat at the Stone Age diet.
The followers of the Paleo diet are feeding like our ancestors, the Stone Age people. Industrially produced food is dispensed with in Stone Age nutrition.
Everything that was added through agriculture and livestock is avoided: sugar, cereal products and thus rice, corn, bread, pasta, flour or muesli, milk and thus yoghurt or butter. In addition, should be dispensed with potatoes and legumes such as lentils or soybeans.
1. Paleo shopping list: vegetables
There are many fruits that you can eat as paleo foods. Again, it is best to orientate yourself, which fruit is currently seasonal on the menu. Because even the Stone Age people could only eat what was available in each season.However, if you want to lose weight with the Paleo diet, you should not eat too many high-sugar fruits. These fruits are suitable for Paleo:
· different types of berries
Different types of fruit: Be sure to eat seasonal and regional fruit there are many fruits that you can eat as paleo foods. Again, it is best to orientate yourself, which fruit is currently seasonal on the menu. Because even the Stone Age people could only eat what was available in each season.However, if you want to lose weight with the Paleo diet, you should not eat too many high-sugar fruits. These fruits are suitable for Paleo:
· different types of berries
3. Paleo shopping list: meat, fish, eggs
Animal Products: These foods provide you with protein.
Meat and fish are central paleo foods. The Stone Age diet consumes few carbohydrates, but instead focuses on animal fats and proteins that are best made from meat or fish. Also seafood and eggs provide as Paleo food important animal nutrients. These animal products are suitable for the Paleo shopping list:
· Poultry (chicken, goose or duck)
Basically, you should make sure that the meat comes from an organic farm, ideally even from grazing. If possible, buy the fish from wild catch and not from an industrial breed. Because with the Paleo diet is paid very much to the naturalness of the products.
4. Paleo shopping list: nuts and seeds
Nuts and Seeds: A handful of nuts a day are allowed on the Paleo diet.
You can also eat nuts and seeds, they are especially suitable as snacks. These include:
· pumpkin seeds
· Brazil nuts
· pine nuts
· Sunflower seeds
However, you should be careful to enjoy in moderation. The energy density is very high for nuts and seeds.
5. Paleo shopping list: drinks
Water is poured into the glass: You should abstain from sugary drinks with the Paleo diet.
As drinks especially water and herbal tea are recommended as Paleo food. You can also drink coconut milk or almond milk. Here, however, you should opt for a product that contains no sugar or chemical additives. Coffee is allowed in moderation.
Criticizing the paleo diet
The Paleo trend is based on a theory of the ancestor of the movement, Loren Cordain. Thus, man was not created to digest carbohydrate-rich agricultural products – genetically, he had not evolved since the Stone Age finally.
Nutritionists see this rather critical. There is no scientific basis for that, and besides, one does not know exactly what was eaten in the Stone Age. Excluding whole food groups is nonsensical. The best thing is a normal, diversified mixed diet, as varied as possible.
Paleo diet: healthy or unhealthy?
A positive effect of the Stone Age diet is that sugar is dispensed with in the Paleo kitchen and only fresh, industrially unprocessed foods are used. Through fruits and vegetables, the body is supplied with vitamins, ballast and minerals, by the animal products with protein. In addition, overweight should be avoided by the diet and the associated dietary change and diseases such as cardiovascular disease and diabetes can be prevented.
· What is better: low-fat diet or low-carb diet?
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However, the Paleo diet also has disadvantages, as the Federal Center for Nutrition (BZfE) explains. The absence of dairy and grain products lacks calcium and important ballast and minerals. In addition, high protein consumption may impair the function of the liver and kidney. According to the German Society for Nutrition (DGE), the recommended intake of protein per day for adults is 0.8 grams per one kilogram of body weight.
Moreover, the trend that more and more people are deliberately restricting their food range is difficult because it does not provide all the nutrients to the body. Therefore, the BZfE advises all those who want to try the Paleo diet to pay attention to a sufficient nutrient intake.