Now you can learn important key points on what the paleo diet is and how it will help your health and help you build more muscle – plus lose more weight!
The Paleo Diet Explained
How does Paleo diet work?
You’ve most likely come across the term “Paleo Diet” several times and wondered exactly what it is that Paleolithic age people ate? Let’s shed some light on the standard facets of the modern-day Paleo Diet, and provide you with essential details about its crucial benefits and drawbacks.
What is the Paleo Diet?
The Paleo Diet recommends eating like our very early forefathers. It is focused on consuming just those foods that existed prior to the Neolithic or Agricultural Transformation, which took place some 10000 years before. That is why it is commonly called the caveman diet.
Advocates of this diet claim that our bodies are genetically set to consume plants and meat like our Paleolithic forefathers did, and that the Paleo Diet is in fact human being’s natural biological diet. Also known as Stone Age or Warrior Diet, the strategy of Paleo diet is based upon a basic rule: Eat exactly what the Neolithic people ate.
How does the Paleo diet work?
The Paleo Diet allows you to eat foods that Paleolithic people hunted, fished and collected. The foods that are allowed in this diet plan include- fish, shellfish, meat, chicken, eggs, nuts, veggies, fruits, roots, natural herbs and berries. Consuming a restricted variety of vegetable oils is also permitted. As far as sugary foods are concerned, raw honey and coconut palm sugar are allowed in small quantities.
Anything that has actually been processed and comes out of the box is absolutely not permitted. Foods that are definitely prohibited are all those that did not exist prior to the Agricultural revolution. Some of these foods include: grains(pasta, bread), diary products(creams, cheese, butter etc), sugar(refined sugar, raw sugar, syrups and other sweeteners), potato, legumes and various other vegetables that were not existing in the Paleolithic Period. Salt, processed oils, along with any beverage that is not water, coconut water or natural green tea, is also restricted.
Why Do I Care?
The objective of the Paleo diet plan is to normalize blood insulin levels. This will allow you to have the best body composition, and efficiency. You’ll hum with energy and power!
Eating food raises your blood sugar level, which in turn raises the level of the hormone named insulin. Various foods raise your blood insulin levels:
Carbohydrates: A lot!
Protein: Very little
Fats: Not at all
When you eat too many bad carbohydrates or lots of carbohydrates, your blood sugar level surges; hence, so do your blood insulin levels. Constant blood insulin surging causes your insulin sensitivity to reduce, lowering your body’s ability to regulate it.
Can the Paleo Diet assist with weight loss?
It could help you lose weight in two ways:
1.The removal of grains and sugars, along with other processed foods from your diet helps you lose belly fat.
2.Being rich in proteins, this diet plan compels the body to burn lots of calories in order to absorb the protein you have consumed.
In order to lose weight, you need to substantially lower the calorie consumption, even when on a Paleo diet plan. You will also need to do workouts on a routine basis. Your body is genetically “wired” to move like a hunter-gatherer, that includes extensive walking with routine lifting and brief bursts of high-intensity activities.
By consuming foods that are concordant with your hereditary origins, you can stay clear of several of the medical conditions related to our modern-day diet, including diabetes, heart problem and growth of cancer cells. Overindulging in foods and excess weight gain is a sign of an inappropriate diet. When you eat a lot of sugars and carbohydrates, you trigger a chain reaction in your body that makes you starving and yearning for sugary foods. A Paleo directed diet can easily be trusted for lowering blood pressure, triglyceride and cholesterol levels– more reliable, in fact, than a statin medicine. Usually, individuals tend to see a 30 point drop in cholesterol in just 2 weeks.
10 Ways Paleo diet helps to keep you healthy
The Paleo diet is a sugar free, legume free, diary free, grain free and gluten free diet that recommends eating foods that people ate in Paleolithic era. The staple foods of the Paleo diet are seeds and nuts, avocado, coconut oil, olive oil, grass-fed beef, wild-captured fish and sea food, free-range fowls and their eggs and seasonal vegetables and fruits. Processed foods, like sodas, sugar, cookies, noodles, baked goods and breads, are removed from this diet. All of this helps make the Paleo diet a low-carb diet with moderate proteins and high fat content.
Here are 10 ways paleo helps to keep you healthy
You might not realize it, but every cell within your body is made of both unsaturated and saturated fat. Your cells depend on a healthy balance of these two to be able to properly transmit information. The paleo diet allows you to have a perfect equilibrium of these fats as it recommends taking both in healthful amounts.
The finest source of fats and protein suggested by Paleo diet is cold water fish; ideally wild-caught salmon. Salmon has plenty of omega-3 acids that are generally not present in typical American diet. Omega 3 acids are important because they contain DHA which is proven to be great for your eyes, heart, and brain improvement.
3.More Muscle mass, Less Fat
The paleo diet depends heavily on animal flesh which makes it rich in healthy protein. This protein is very anabolic and is utilized for developing new cells and muscle mass. The greater is the muscle mass better your metabolism works! This is because muscles need energy to maneuver them. In addition to that, in order to move larger muscles you need to feed them with more energy. Protein allows your body to send energy to muscle cells instead of fat cells. By increasing muscle mass and shrinking fat cells (through a healthy paleo diet) any other energy will be transferred to glycogen within your muscles rather than triglycerides in your fat cells!
4.Better Gut Health
Sugar as well as other processed trash causes irritation in your intestinal tract. Sadly, when you match excessive junk foods with a lot of anxiety you can get what’s known as “leaky gut syndrome” where your intestinal tract walls are breached and stuff that does not normally leave the tunnel seeps out the small intestines which causes bad gut health! Obviously you would want to keep your food within your digestive system until it is ready to be transferred for your cells! Read more about Probiotics here.
5.Get all of your vitamins & nutrients
The paleo diet plan suggests eating the rainbow! Vegetables really are large part of this diet plan and it’s suggested to get a variety of vegetables depending on the seasons! The different colors of vegetables are determined by the nutrients they contain. By eating the rainbow you make sure you get all your vitamins!
6.Better Digestion and Absorption
The paleo diet suggests consuming foods that your body is made to digest. Your body is made to better digest starchy foods and grass-fed beef. Your ancestors have thrived off these kinds of foods. If you are having digestive problems, try a rigid paleo diet for thirty days and you will really feel much better, guaranteed.
The paleo diet recommends that you minimize foods that are known allergens to certain communities. Some people are not able to digest seeds (grain) and dairy. This is the reason why the paleo diet recommends eliminating these food types for least for 30 days.
Studies suggest that inflammation could possibly be the leading factor behind heart problems. The great thing about the Paleo diet, is that a lot of the recommended foods are anti-inflammatory, so you will be minimizing your risk of inflammation. In addition to that, its huge focus on omega-3 fatty acids is one of the factors the diet is really anti-inflammatory.
The paleo diet is a low carb diet by design. Just by getting rid of processed foods, you will significantly lower your carb consumption to fuel weight reduction. By limiting carbohydrates you will steer clear of unwanted fat gain.
10.Reduced insulin sensitivity
If you are frequently eating ice cream, I guarantee that eventually you will start to hate ice cream. Every time a bowl of frozen treats will be put in front of you, you will refuse it. Well, the same is true for your body. When you continuously feed your body with cheap and sugary foods, your body desensitizes itself to them. Your body needs energy, so when you achieve that energy threshold your cells reject the excess energy and store it in the form of fats. Should this occur for too long you are going to build insulin sensitivity which means your body will not be able to recognize when your cells are full or not.
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Paleo diet supplies your body with what’s sorely lacking in most of the other diets. When modern health-related discoveries are applied to the basic hunter-gatherer diet, we are able to uncover a holistic way of life for true health and longevity.
How Your Personal Paleo Diet Plan Can Improve Your Health Fast
Paleo diets have been claimed to reduce your risk of all kinds of disorders, from allergies and Alzheimers to lethargy, high blood pressure, and of course obesity. But there’s no such thing as a one-size-fits all diet or lifestyle. While we may be well adapted to Paleo foods like meat, fruits, veggies, and tubers, just because one food or another wasn’t available in the Paleolithic era doesn’t mean we necessarily have to avoid it entirely.
Chris Kresser: Your Personal Paleo Code and The Top 5 Myths in Health
In fact, there have been a number of cultural and genetic changes over the past few thousand years which have helped humans adapt to the agricultural diet, and these changes do influence how people tolerate Neolithic food. This is why many people can still include moderate amounts of “non-Paleo” foods in their diet, especially if those foods have been predigested by soaking, fermenting, leavening, or sprouting.
If you want to find the optimal diet for you, you have to experiment a little. The process for putting together a personal paleo diet plan to improve your health fast involves three general steps:
1. Reset your body by following a strict Paleo diet for 30 days.
2. See how you react to other foods by slowly reintroducing them.
3. Stick with a diet that avoids foods you reacted to.
Unlike other diet plans, you don’t have to count calories or over-analyze what you’re eating.
Step 1: Reset Your Body
Particularly if you’re new to Paleo, feel lousy, or you just want to lose weight, this will provide a big change. Following a strict Paleo diet for 30 days will press the reset button on your body, eliminating the modern food most people aren’t genetically suited to eating. These foods are the main culprits in health problems and weight gain.
Do not cheat on this step, and follow it for at least 30 days. The first 4-7 days may be hard as your body goes through withdrawal symptoms from everyday toxins like wheat and sugar. Be sure to eat enough fat, as you have to replace the lost calories from many foods you’re eliminating.
While you should avoid foods you react badly to, you should stick to the following foods:
- Meat and poultry
- Liver and organ meats
- Bone broth soup
- Fish, preferably wild — eat 10-20 oz of cold water fatty fish a week
- Starchy plants like sweet potatoes, yams, breadfruit, or plantains (but no white potatoes)
- Nonstarchy vegetables
- Fermented fruits and vegetables (like kefir, sauerkraut, natto)
- Traditional fat sources like coconut oil, olive oil, lard, ghee
- Fatty plant food like avocados, olives, coconuts
- Spices and sea salt (avoid any spice with sugar or artificial flavor)
- Water or plain sparkling water
Chris Kresser Interview
Step 2: Customize Your Diet
Reintroduce foods slowly, testing your reaction to each. Only add one food every 3 days — not a category (like dairy) but a single kind of food. Keep a food diary as you do, recording:
- What you ate
- How good you felt before, and
- How good you feel at different times after you ate it
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Do this reintroduction slowly, and be aware that you may be able to tolerate certain foods well at some parts of the day but not others. Also, watch for symptoms that went away or reduced during the “Reset” step but which were usual for you before you started that stage. You may find they were caused by a particular food.
Under no circumstances should you move on to a new food when you’re in the middle of a negative reaction to a past food.
Does the ‘Paleo’ diet work?
Step 3: Revise, Review, and Develop a Lifetime Diet
Using the results of your testing in Step 2, you can now put together a diet that produces the optimal health results for you. You may find your ideal diet is not like anything you’ve read in the books — that’s OK! This new personal paleo meal plan will be the ticket to improving your health as fast as possible.
You can lose weight with the paleo diet, Don’t give up on your weight loss Goals!
How does Paleo diet help lose weight?
If you’re struggling to shed weight and you have found that not one of the popular diet plans, such as Weight Watchers, South Beach Diet or Atkins meet your needs, maybe you should think about a different strategy. The Paleo diet is not specifically designed as a weight loss diet, however, many people who stick to it have found they do shed weight.
What is the Paleo Diet?
The Paleo diet is a diet that motivates its followers to eat just like a cave man. People who follow this diet plan avoid junk foods, foods with artificial colors and flavorings, as well as whole grains and dairy foods. Their diet is primarily made up of fruits, berries, nuts, free range chicken, wild salmon, grass fed meat and organic veggies.
The thinking behind the paleo diet is simple. The body is designed to consume certain foods – the kinds of food items that a paleolithic man could have been able to forage or search for with ease. Paleo followers believe that our body is not made to digest dairy foods or huge amounts of whole grains.
How does Paleo diet help lose weight?
People following Paleo diet shed weight for a number of reasons. First of all, a lot of caloric dense foods are not allowed on the paleo diet. So, if you stick to the diet you are going to lose weight mainly because you are consuming fewer calories than you normally do. Secondly, the paleo diet can help individuals who are lactose or gluten intolerant to repair the harm that life time of consuming wrong foods has done to their guts. Their digestion will improve, they are going to have more energy, and they will generally feel much healthier. Increased levels of energy mean more exercise, more calories burned and more weight loss.
Here are some of the reasons why you lose weight following a Paleo diet plan:
•You consume foods having a high dietary fiber content, which encourages weight reduction.
•You use stored fat for energy rather than sugary carbs, which is a more effective fat-burning pathway.
•You consume nutrient-dense foods, creating healthy cells, and weight loss is the result of this.
•You feel much more satiated due to the healthy fats you’re consuming.
•You burn stored fat, due to the proteins and fats present in paleo foods that you eat.
•You eat foods that control your body hormones along with the impulses associated with hormones.
•You eat foods that help you keep your blood sugar levels in control
•You reduce food sensitivities.
•You lose the bloat (dump extra water retention).
•You’re consuming foods that have higher-nutritional density with no garbage calories.
It is obvious that one can’t rely on modern day foods. Individuals are fatter and sicker than ever before and are much more confused about things to eat and the way to live compared to any other time in history. But living a Paleo lifestyle, cuts through all this confusion and clarifies what foods move you towards better health. When you start eating Paleo, your body discards all its harmful cells. As a result, you become leaner, healthier and energetic. Living Paleo is all about getting you to total wellness and maintaining you there. The weight reduction is just a fantastic bonus!