Table Of Contents
- 1 Where did the Paleo Diet start
- 2 What is the paleo diet Or Caveman diet?
- 3 What do you eat on the Paleo Diet?
- 4 What can I drink on the Paleo Diet?
- 5 What to not eat on the Paleo Diet
- 6 Paleo diet vs keto diet
- 7 Dangers of the Paleo Diet
- 8 Paleo diet and vegetarians
- 9 Benefits of the Paleo Diet
- 10 A paleo diet grocery list
- 11 The Paleo Diet 7 day starter meal plan.
- 12 Paleo diet does it actually work for weight loss?
- 13 Conclusion
- 14 Some More Post
Where did the Paleo Diet start
There was a book written and published in 2010, namely “The Paleo Diet” author Loren Carbain Ph.D. a professor emeritus at Colorado State University. The paleo diet was a fad diet that was extremely popular in 2013. The origins of the paleo diet can go back as 1975 when a book was written by Walter Voegtlin.In 2002 Loren Carbain published his first book on the subject but not until 2010 did it became popular. (1,2,3)
What is the paleo diet Or Caveman diet?
The Paleo Diet named after the paleolithic era is the consumption of all sorts of fruits vegetables and meat that our ancestors ate. Although no one really knows what our ancestors ate researchers believe it would consist of mostly Whole Foods.
There have been several studies showing that this diet can lead to significant weight loss without counting your calories. To state that the Paleo Diet is set in stone would be a misinterpretation of this diet. The paleolithic humans diet was based on the location. For instance, fruits and berries would differ depending on the current location of these cavemen or Paleolithic humans.
What do you eat on the Paleo Diet?
- Vegetables – Broccoli, tomatoes, carrots, onions, peppers.
- Fruits – Oranges, bananas, avocados, pears, blueberries, apples.
- Eggs – Choose free range eggs pasteurised or omega-3 enriched eggs.
- Meat – Beef, lamb, pork, Turkey, goose, duck, fowl.
- Fish and seafood – Shrimp, haddock, trout, choose wild-caught if you can.
- Tubers – Potatoes, sweet potatoes, yams, turnips.
- Salt and Spices – Sea salt, garlic, rosemary, turmeric.
- Healthy fats and oil – extra virgin, olive oil, coconut oil, avocado oil, and others.
- Nuts and Seeds – Walnuts, sunflower seeds, macadamia nuts, hazelnuts, peanuts.
What can I drink on the Paleo Diet?
It would be best to stick to water drinks like mineral water or even tap water. If you don’t like the taste of water you can add lemon or cucumber slices.
Other alternatives would be green tea or all kinds of herbal tea, coffee with honey. Do not add any sweeteners natural or artificial.
Wine – Red wine is very high in antioxidants and one glass a day can have a lot of healthy effects on your life. Remember alcohol consumption in large quantities is not allowed and very dangerous to your health. Studies have shown that one glass for females and two glasses for men are optimal and can even have benefits like a healthier skin tone. These antioxidants help rejuvenate cells and slows the aging process.
What to not eat on the Paleo Diet
- Vegetable oil – corn oil, sunflower oil, cottonseed oil.
- Grains – wheat, bread, pasta, rye, barley, spelt.
- Legumes – lentils, beans, and many more.
- Trans fat – trans-fat is founded in lots of processed foods like margarine processed foods is everything that’s labeled low-fat or diet based it’s bad. Avoid cold meats and processed cheeses.
- Dairy – everything dairy especially low-fat products.
- Sweets and sugar content – soft-drinks, candy, table sugar, fruit juices, ice cream.
Paleo diet vs keto diet
Both of these diets specializes in low carb intake historically speaking the keto diet was developed for medical reasons and not weight loss.
The keto diet was in the early stages trying to fight epilepsy and seizures in children it was later adopted for weight loss the keto diet as the name Patrice causes the body to go into a ketogenic state and ketones are produced by the liver. These ketones are then used for energy instead of glucose.
The body and ketones breaks down the fat in the body and uses the fat for energy.
The Paleo Diet is mostly focused on Whole Foods like meat, The diet named after the paleolithic era resembles what early caveman ate like meat and scavenger products. Mostly animal protein while the Paleo Diet will help with extensive weight loss it’s difficult to sustain because the body needs glucose to keep blood sugar in check glucose comes from eating carbs.
Dangers of the Paleo Diet
The Paleo Diet has the potential to be a healthy diet. The diets risks include deficiencies in vitamin D and calcium.
As we know it’s very important when it comes to healthy teeth and Bones the Paleo Diet promotes protein intake and saturated fats which consumption on high levels can lead to heart disease kidney disease and certain cancers.
You can lose weight with the Paleo Diet but I would be very difficult to sustain in the long term it would be best to add beans all grains. Rather start with paleo diet but later add food groups like dairy this is called the modification on the Paleo Diet.
Paleo diet and vegetarians
In essence, you can be vegetarian YES!
At the root of the Paleo Diet, it really means whole food so excluding meat would be fine.
Eating vegetables, animal proteins, fruits, healthy fat, nuts, and seeds. The problem that most vegetarians have is that when you cut out meat you cut out most of the proteins that the body needs.
Then there are only two other options for your protein intake and speaking in vegetarian terms these two options are not that vegan at all.
Namely eggs and option two dairy so as it would be quite difficult to be vegetarian on the Paleo Diet it is definitely possible.
Benefits of the Paleo Diet
Because the Paleo Diet Focuses mostly on whole food it cuts out Artificial Colours or flavors, preservatives, and additives. The Paleo Diet is nutrient-rich placing a huge emphasis on organic vegetables, berries, lean meats, nuts, and seeds.
People on the Paleo Diet experience lots of the following:
- Increased energy levels.
- Better deeper sleep cycles.
- Healthy looking hair.
- Better and clearer skin.
- Improved mood and mental clarity.
- Decrease gas and bloating.
A paleo diet grocery list
chickens, eggs, fish, pork, red meat, turkey, chicken sausage.
beats, bell peppers, broccoli, Brussel sprouts, butternut, cabbage, carrots, cauliflower, celery, cucumber, mushrooms, leafy greens, onions, spaghetti, squash, sweet potatoes, zucchini.
Apples, avocados, bananas, berries, cantaloupe, dates, grapes, lemons, mangoes, pears pineapples, tomatoes, watermelon.
Almonds, Brazil nuts, cashew nuts, hazelnuts, pumpkin seeds, sunflower seeds, walnuts.
Club soda, sparkling water, coconut water, coffee, tea, wine.
Oils and Fats
Almond butter, coconut milk, coconut oil, olive oil, extra virgin olive oil.
The Paleo Diet 7 day starter meal plan.
Breakfast – Ham and Butternut Squash Hash
Lunch – Salad with leftover roast chicken, dried cranberries, pecans, apple slices.
Dinner – Simple Vegan Pesto Zoodles topped with cooked shrimp
Breakfast – Paleo Blueberry Muffins
Lunch – Salmon Kale Salad
Dinner – Paprika Chicken Thighs with Brussels Sprouts
Breakfast – Onions, mushrooms, and spinach fried up with bacon or sausages.
Lunch -Chicken Curry Cup of Noodles
Dinner – Simple Asian beef soup
Breakfast – Egg/veggie/meat scramble
Lunch – Leftover Greek-style meatballs on top of a big leafy salad with almond
Dinner – Slow Cooker Bison Pot Roast
Breakfast – Jason Mraz’s Avocado Green Smoothie
Lunch – Sandwich with bell pepper slices instead of bread
Dinner – Curried Chicken with Sweet Potatoes & Snap Peas
Breakfast – Scrambled Eggs with Smoked Salmon.
Lunch – Leftover beef cubes with carrots and mushrooms.
Dinner – Garlic Roasted Cod (make ½ recipe) with green beans.
Breakfast – chicken fingers
Lunch – Almond nuts as much as you can eat
Dinner – Gluten-free meatloaf with cauliflower fried rice
Paleo diet does it actually work for weight loss?
Since the release of the Paleo Diet back in 2010 and is the most popular diet in 2013 there has been a lot of studies done.
Five of these studies were human studies let’s look at these five studies and decide for ourselves
Study number one
The first study done was to see if there’s any difference in glucose tolerance, insulin levels, and weight and waist circumference. The study was done with 29 individuals randomize on two diets namely the Paleo and Mediterranean diet.
The conclusion paleo diet leads to higher improvement in glucose levels and improvement in waist circumference was also visible than that of the Mediterranean diet.
Study number two
14 medical students were on the Paleo Diet for 3 weeks there were no comparison to any other diet the individuals lost around 2.3 kg of body mass and the waste decreased by 1.5 centimeters.
Study number three
13 individuals were placed on a diabetes diet or the Paleo Diet these individuals were on this diet for three months the results were in favor of the Paleo Diet where individuals lost 4 centimeters or 1.6 inches of the waist circumference.
Study number four
Nine individuals were on the Paleo Diet for 10 days but their calorie intake was monitored to make sure they don’t lose weight benefits were cholesteryl went down 16% diastolic blood pressure went down 3.5 mmHg.
Study number 5
10 women were subjected to the Paleo Diet to test liver fat, muscle cell fat, and insulin sensitivity the women lost 4.5 kg and 8 cm in waist circumference reduction.
Whether or not the paleo diet is a fab diet it’s been around since 1975 I don’t believe that it will go away very soon that said we here at healthopolitan did a lot of reviews on all these diets.
I would say that there are other more beneficial diets on the market today than the Paleo diet.
One that comes to mind is the Mediterranean diet I believe the Paleo Diet would be around for a long time still remember a few tips from us.
If you are trying to lose weight start by cleaning out the Pantry leaving sweets and stuff that don’t belong will only tempt you.If you cook once try to eat two to three times from that same meal.
I hope you enjoyed this article if you are currently on any kind of diet please let us know in the comments and let us know what you thought about this article thanks again.