Ready to Test The Paleo Diet?
The diet, also known as The Caveman’s Diet, is based on eating foods that were consumed by our ancestors. It comprises what cavemen used to eat. In recent years, the diet has been used to help with weight management and to prevent diseases associated with processed foods such as obesity and food allergies.
Why Try It?
Is the Paleo diet ideal for you? To find the answer to this question, let’s go back in time. The concept of Paleo dates back to around 8,000 BC. The prehistoric man survived on wild meat, vegetables, and fruits. Unknown to him, his diet covered all the dietary requirements – vitamins, proteins, carbohydrates, sodium, sugars, fats, and energy.
Since then, the ancient diet has been drastically changed to include food groups like grains. It may seem like the Paleo diet is ancient, but the truth of the matter is that the body has not evolved and adapted to the changes in diet. This means that the body is still wired to eat the way cavemen used to eat.
But the modern diet does not take this into account. Wholesome and non-toxic foods have been replaced with processed foods that are toxic, high in carbs, sugar, trans fats and low in nutrients. Scientific research shows that the modern diet is at the center of grave diseases such as diabetes, cancer, obesity and so much more.
What is The Paleo Diet?
The Paleo Diet is based on the notion that human beings should go back to eating like their forefathers. In other words, it focuses on foods that nature intended us to eat – whole unprocessed foods.
The idea behind the diet is simple. Our ancestors survived on meat, fish, fruits, and vegetables that were not saturated with artificial chemicals. Over time, processed foods and foods grown using hormones were introduced into the food chain. The purpose of the Paleo Diet is to make people eat wholesome, unprocessed foods.
The diet imitates that of the hunters and gatherers and is based on the fact that they did not suffer from the kind of diseases we suffer from. It advocates for the consumption of unprocessed foods and is against processed food.
It is worth noting that the Paleo Diet is not a temporary weight-loss program, it is a lifestyle that should be adopted for optimal health.
Creating a Healthy Paleo Diet Plan
Failing to plan is planning to fail. Advocates of having a Paleo Diet plan say that it is important if you want to stay healthy. No standard diet plan suits everyone. The key is to base your Paleo Diet plan on unprocessed foods.
What we have provided here is a general guideline that can be customized to meet your personal needs and preferences. So, what should you have in your Paleo Diet plan?
- Healthy Fats: A Paleo Diet should be high in fats. Contrary to common belief, saturated fats are the best as they increase the absorption of omega-3 fatty acids and reduce the intake of omega-6 fatty acids. Your diet plan should include generous amounts of healthy fats like ghee, coconut oil, and olive oil. Duck fat and tallow are also good as long as they are obtained from organically raised animals. Olive oil and avocado oil can be used in salads but not for cooking. Healthy fats also support the body in burning fat for energy rather than glycogen which leads to gaining weight. If we ate high fat and low carbohydrates our bodies would experience better health.
- Animal Protein: Eat sufficient amounts of animal protein. Include meat from grass-fed cows, unpolluted seafood, and pork. You can also opt for lean meats and get healthy fats from coconut oil or butter. Poultry should be eaten in small amounts as it’s rich in omega-6.
- Vegetables, Fruits, and High-Fiber Foods: Include starchy foods like sweet potatoes, plantains, yams, and squash. They are good sources of non-toxic carbohydrates. However, limit your consumption of fruits, especially those that are sweet. If you are trying to balance your sugar levels, eat fruits that are low in sugar like green apples and berries.
- Grains: Do not include grains in your diet. If you do, do it sparingly. Grains include rice, peanuts, wheat, rye, and others.
A Sample Paleo Diet Plan
For breakfast, you can have organic sausages, bacon, or scrambled eggs. For extra carbs, add roasted sweet potatoes, pancakes, or muffins that have been baked using non-grain flours. Try using coconut or pumpkin flour.
Lunch and Dinner Ideas
In the beginning, make your favorite salads. You can start with a mix of greens and salmon or greens and walnuts. Alternate these with grass-fed beef or veggie stir fry. For dinner, try any pasta recipe. Broccoli is easy to cook. Serve it with pork, roasted beets, and greens. Juicy fruits make a great dessert.
Paleo Diet Tips to Get You Started
- Get informed about The Paleo Diet by doing a thorough research.
- Gradually introduce the diet into your regular diet.
- Remove foods that do not qualify as paleolithic one at a time.
- Start by changing one meal per week.
- Transition slowly by stocking the good stuff as you clear what is not paleolithic.
- Have a Paleo Diet plan.
- Keep it simple.
- Start a 30-day challenge – before you know it, you will have created a habit.
- Involve your family members.
Paleo Diet Recipes
Paleo crispy chicken is easy to cook and uses most of the ingredients you have in the house.
- Chicken breasts (cut into strips)
- An egg
- Almond meal (½ cup)
- Salt (½ tsp)
- Garlic Powder (½ tsp)
- Onion powder (½ tsp)
- Preheat your oven to 425°F.
- Mix the almond meal and the powders.
- Beat the egg separately in a shallow dish.
- Coat the chicken with the egg and almond mixture.
- Put the chicken in the oven for 9 minutes. Turn it over and bake for another 9 minutes.
Roasted Brussels with Bacon
- Trimmed and halved Brussels sprouts (1 Pound)
- 6 Bacon strips (chopped)
- Extra-virgin olive oil (2 tsp)
- Sea Salt (½ tsp)
- Freshly ground black pepper (⅓ tsp)
- Preheat the oven to 400°F.
- In a large bowl, mix the olive oil, salt, and pepper. Toss in the Brussels sprouts.
- Sprinkle the chopped bacon on top and spread on a baking sheet.
- Roast for 35 minutes.
- Serve immediately.
Go Paleo, Stay Lean
A good weight management program should not be too focused on calories and carbs, it should address your nutritional needs. That’s what the Paleo Diet does. The secret to having a lean body and maintaining it is to identify the real cause of weight gain. This way, the process of shedding off the extra weight will be deliberate and more enjoyable. Go paleo and lose weight while enjoying delicious foods.
Most importantly if you decide to go Paleo give it a few months and see how you feel. The best way to know what is best for your specific body is to follow the recommendations, follow through and take notes on how you feel. Any change in our diet or Life may take some adjustments and time to become comfortable.
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Author: Esateys Stuchiner
Esateys (pronounced Ee sáh teez) is an International Life Transformational Speaker, Author, Master Facilitator, Life Coach and Expert in the Human condition. She is a Nationally and Board Certified Nurse Practitioner. For over 30 years, she has practiced, taught and lectured extensively in the allopathic and alternative medicine field.
Esateys is known for her groundbreaking work in the areas of personal empowerment and health restoration using mindset and inner connection as the catalyst for all change.
Esateys describes herself as the ‘Architect of the New You’ and has dedicated her life and professional career to helping her clients create “New Beginnings” by facilitating self empowerment, economic freedom and restored health.
For more information, go to esateys.com.