What is the Paleo diet? The modern dietary regimen known as the Paleolithic diet (abbreviated as Paleo diet), commonly referred to as the caveman diet, Stone Age diet and hunter gatherer diet. It is a nutritional plan, which is based on the eating patterns of our most ancient hunter gatherer ancestors from the Paleolithic Stone Age period. Over the course of human evolution, around 10,000 years ago all hunter gatherers had the same dietary approach, they just consumed only those Paleo diet foods which were available and provided by nature. They obtained their Paleo diet foods by hunting wild animals, eating diverse fruits and vegetables, plants, nuts and seeds that were available over the seasons of the year.
“Modern Paleolithic” diets are based that humans and their ancestors were evolving millions of years before reaching the Neolithic period, during which farming and other advancements radically changed the human diet to the harm of human health. Further changes in the last 2 decades have accelerated this process.
Easy Guidelines for Paleoa Diet:
The Paleo diet should be high in fat, temperate in animal protein and low to moderate in carbohydrates. No need for calorie counting, neither to control portion.What is the Paleo diet? Eat unlimited amount of saturated fats like coconut oil, butter or clarified butter. Beef tallow, lard and duck fat are also good choices, but only if they come from healthy and well treated animals. Beef or lamb tallow is a better choice rather than lamb or duck fat. Olive oil, avocado and macadamia oil are also good choices to drizzle over salads and Paleo diet foods but not for cooking Paleo diet foods.
Eat generous amounts of animal protein. This includes red meat, poultry, pork, eggs, and organ meats and wild caught fish and shellfish can be included in too. Don’t be scared to eat the fatty cuts and all other meals with protein should contain fat as well. Use bones to prepare stocks or broths to for cooking.
Eat good amounts of fresh or frozen vegetables either cooked or raw and served with fat. Starchy vegetables such as sweet potatoes and yams are also great as a source of non-toxic carbohydrates.
Prefer to choose grass fed meat coming from a local farm. If not possible, choose lean cuts of meat and supplement your fat with coconut oil or butter. Also give your preference to choose organic seasonal fruits and vegetables.
Cut out all cereals, grains and legumes from your diet. This includes but is not limited to, wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, navy beans and black eyed peas.
Cut out all vegetable oils, hydrogenated and partially hydrogenated oils. Including but not limited to, margarines, soy bean oil, corn oil, Crisco, peanut oil, canola oil, safflower and sunflower oil. Olive oil and avocado oils are fine but don’t cook with them, prefer to use them in salad dressings or to drizzle over Paleo diet foods.
Eliminate sugar, soft drinks, all packaged products and juices. Rather include fresh juices from fruits and vegetables. Avoid dairy products other than butter. If you don’t want to avoid dairy then you can have cheese made from raw, full-fat milk.
Eat when you are hungry and don’t stress up if you skip a meal or even two. You don’t have to eat three square meals a day, do what feels most natural. What is the Paleo diet’s consideration to taking supplements with vitamin D and probiotics. Levels of magnesium, Iodine and vitamin K2 should also be optimizing. Iodine can be obtained from sea weeds.
Do not over exercise, keep your training sessions short and intense and do them only few times per week. Take some extra time off if you feel tired. Consider short and intense sprinting sessions, instead of very long cardio sessions.
PROS and CONS:
Positive Points for Paleo Diet:
Since it has been lacking in today’s processed Paleo diet foods which are relatively “nutritionally empty”. There is no doubt that this diet has high nutrient density. One can have lots of vegetables and fruits, and not any thing processed OR canned which is particularly not much healthy.
No counting or measuring of Paleo diet foods; not even portion sizes. One can eat from the offered Paleo diet foods list and that is it!!
Emphasis on Physical Activity:
Physical activity is an important part of Paleo diet but still NO RESTRICIONS. Prefer to have short and intense training sessions, don’t over exercise.
Negatives of Paleo Diet:
Requirements of Huge Adjustments:
Even more than the most low carbon diets; eating in this way would almost certainly require an enormous change in eating pattern. So one has to shop only to those sections of the grocery store which give you assurance that it is where the Paleo diet foods of this diet can be found out.
The diet can cost a little more as some of the specific Paleo diet foods of this diet are not found easily. For example, grass fed beef may be difficult to find in some places and almost always costs quite a bit more.
A Note on Calcium:
A frequently asked question about this diet is how a person gets enough calcium without dairy; so one can adjust calcium in their diets by consuming non dairy calcium Paleo diet foods sources, like spinach.