In this article, we will examine the paleo diet. What is paleo diet? How is it applied? Is is useful for weight loss? Does it work to make muscles?
What is paleo diet?
The name of the paleo diet comes from Paleolithic, which is the name of the era 5000 AD. This diet has many names like, Stone Age Diet, Caveman diet, hunter-gatherer diet.
Let’s understand the basics of the paleo diet. Although it is a very well known diet to lose weight fast and reach the ideal weight, Its philosophy dates back to the prehistoric times, when people found their food by hunting and gathering. In this diet, you feed on the food that prehistoric people eat.
What to eat in paleo diet
- nuts and seeds
- Eggs (Still under discussion)
What not to eat
- Grain products
- milk products
- refined sugar
- legumes (under discussion)
- Processed oils
- unrefined salt
- packaged foods
- ready meals
You can add many items to the foods to avoid list. But the philosophy is simple, do not eat anything that the Paleolithic people didn’t use to eat including refined salt. People did not use to put salt in their food which means you won’t either. But some variations of paleo diet, you are allowed to use refined salt and eat egg.
How to apply paleo diet?
There is nothing except the limitation of what we eat in this diet. You eat when you are hungry and you eat until you get full, simple. You just be careful about eating the right food, that is, the food which were eaten in the paleolithic ages.
In this diet, you are expected to take low carbonhydrate, high protein and moderate fat. You need to eat meat and fish. You need to limit the carbonhydrate intake to minimum. You will take moderate amount of fat through meat and nuts.
To summarize your daily nutrition intake must consist of;
- %40 protein
- %20-30 carbonhydrate
- %30-40 fat.
Benefits of Stone Age diet
Increases insulin sensitivity: If we continuously get a high amount of carbohydrates into our body, then our insulin sensitivity will drop after one place, and our bodies are going to start storing more fat. As the paleo diet is low in carbohydrate intake, insulin levels are decreased and fat burn increases.
It can strengthen our immune system: Processed foods are not good for our bodies. We don’t consume packed food, fast food, processed in a paleo diet. In this way, the foods we consume will be full and quality foods. Like green vegetables, fruits and meats. That way, we can strengthen our immune system, reduce our risk of being sick.
It is a good system that can be used against diabetes: As we take less carbohydrates, our blood sugar will be stable. It can therefore be used to control diabetes or to treat type-2 diabetes. Like Low carb and ketogenic diets…
Reduces cardiovascular risk: In both cases of diabetes and in general, the Paleo diet plan is supported by research that It lowers blood pressure and keeps cholesterol under control. But it has been conducted in research against these researches and we cannot say that a definite decision has been made.
Disadvantages of the Paleo diet
If we avoid a direct abuse of a dietary system, we have to indicate possible circumstances. No one can prove that this situation is coming to you. We should always be cautious.
Food avoided foods actually have many benefits for you: You will also be missing the vitamins and minerals contained in these nutrients. For this reason, we need to be aware that we have enough macro nutrients in limiting nutrition systems such as the Paleo diet.
It can become an expensive diet: The people who follow the paleo diet by trying to completely make up the Paleolithic age may have to take their proteins completely from meat and nuts, as they do not consume cheap protein sources such as legumes. This will cause the diet to become expensive.
Fiber intake may remain low: we should not think of paleo diets as a diet that is only meat-eaten. In the Paleo diet, we must take care to consume enough vegetables in addition to the consumption of meat and fish. Otherwise, problems can be experienced in digestion and excretion system, as fiber intake is minimal.
Paleo Diet Sample Nutrition plan
- boiled spinach
- 5 slices bacon
- 5 walnut
- 1 orange
- 250g veal tenderloin
- 1 teaspoon butter
- 5 slices pineapple
- 1 bowl purslane
- 1 green apple
- 2 grilled Salmon
- 1 bowl green salad
- 1 cup pistachio
- 1 tbsp olive oil