if type diet on google, you get houndreds of pages that each advocate a type of diet and eating regiment.
although long term eating restriction in any kind or form has its downsides eventually, each reasonable diet when done on the right time has its potential benefits.
kianabolik is not an advocate of any kind of diet if done under no supervision of a doctor or a certified nutritionist or dietitian but we felt the urge to talk about what each diet is about.
you can search about other diets in our search box and if you could not find it, we would be happy if you tell us what you want to know more about.
overview
Paleolithic diet blames Obesity, heart disease, and diabetes on our sedentary lifestyles and modern way of eating, which is loaded with carbs, fat, and processed foods. in this diet you Cut modern foods from your diet and return to the way our early hunter-gatherer ancestors ate.
It’s Nutritious and Easy to Follow, and It Involves Exercise. by eating fruits and vegetables, you’ll get many of the essential vitamins and minerals you need. Also, the diet is simple. You eat the foods that are acceptable and avoid those that are not — there’s no prepacked meal plan or diet cycle to stick to.
The diet can improve your health by eliminating high-fat and processed foods that have little nutritional value and too many calories. This plan emphasizes loading up on fruits and vegetables that are bursting with healthy vitamins, minerals, and fiber, which fills you up faster so you eat less, helping curb weight gain.
The Paleo Diet is a low glycemic load diet which promotes normalization of blood glucose, insulin, and helps prevent the metabolic syndrome.
we also need to mention that There is no single right way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived. Some ate a low-carb diet high in animal foods, while others followed a high-carb diet with lots of plants. Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.
what is the paleo diet?
paleo diet is simply the dietary plan based on foods similar to what we were eating since 2.5 million to 10 thousand years ago. Other names for a paleo diet include Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet. The aim of a paleo diet is to return to a way of eating that’s more like what early humans ate. The diet’s reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices — an idea known as discordance hypothesis.
Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. This relatively late and rapid change in diet, according to the hypothesis, outpaced the body’s ability to adapt. While there have been massive changes in the food supply—starting with the agricultural revolution 10,000 years ago, then, the advent of dairy farming 5,000 years ago, and the more recent industrial revolution—our genetic makeup has not kept pace.
A paleo diet is rich in vegetables, fruits and nuts — all elements of a healthy diet. Paleolithic diet foods not are considered healthy but are not generally affordable and accessible(like grass-fed animals and nuts). For some people, a paleo diet may be too expensive.
since it takes time to adapt to paleo from normal lifestyle, There is no need to count calories or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning. However, if you need to lose a lot of weight, it is a good idea to cut carbs somewhat and limit your intake high-fat foods, such as nuts.
what to eat on paleo diet?
Meat and poultry(like Beef, lamb, pork, Chicken, turkey, quail, venison, and bison)
Fish(like Salmon, trout, haddock, shrimp, mackerel, shellfish)
Eggs(free-range and pastured or omega-3 enriched eggs preferably)
Nonstarchy vegetables(like Greens, lettuce, tomatoes, kale, carrots, Broccoli, spinach, asparagus, onions, peppers, and pumpkin)
Fruits(like Apples, bananas, pears, oranges, avocado, strawberries, cantaloupe, mango, blueberries, and figs)
Nuts(like Almonds, cashews, walnuts, macadamia nuts, hazelnuts, and pumpkin seeds)
spreads(like Almond butter, Coconut oil, Olive oil, flaxseed oil, and walnut oil)
Tubers(like Potatoes, sweet potatoes, yams, and turnips)
Condiments: Sea salt, pepper, rosemary, turmeric, garlic, parsley, etc.
Try to choose grass-fed, pasture-raised and organic if you can afford it. If not, just make sure to always go for the least-processed option.
what not to eat on paleo diet?
any foods that were not easily available to Paleolithic humans are off-limits in this diet, Holley explains. The primary difference between the paleo diet and other healthy diets is the absence of whole grains and legumes, which are considered good sources of fiber, vitamins and other nutrients. Also absent from the diet are dairy products, which are good sources of protein and calcium. also processed foods — many of which contain added butter, margarine, and sugar — should not be a part of the paleo diet.
(Keep in mind that some versions of the paleo diet are less strict than others and allow some dairy products or legumes, like peanuts.)
Foods to avoid:
Sugar and high-fructose corn syrup(like Soft drinks, fruit juices, table sugar, candy, pastries, and ice cream)
Grains(like breads and pastas, rice, wheat, spelt, oat, rye, and barley)
Legumes(like Beans, lentils, peanuts, and peas)
All dairy products, including milk, cheese, yogurt, and butter
Some vegetable oils(Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, and safflower oil)
Trans fats(like margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils)
Artificial sweeteners(like Aspartame, sucralose, cyclamates, saccharin, and acesulfame potassium)
Highly processed foods, Everything labeled “diet” or “low-fat” or that has many additives. Includes artificial meal replacements and Processed and cured meats, such as bacon, deli meats, and hot dogs.
A simple guideline: If it looks like it was made in a factory, don’t eat it.
research on Paleo Diet
what science says about the paleo diet? Some research suggests that the health claims hold water. A review analyzed four randomized controlled trials with 159 participants, and researchers found that the paleo diet led to more short-term improvements in some risk factors for chronic disease (including waist circumference and fasting blood sugar) compared with diets used as controls.
Another article, published in the journal Australian Family Physician in January 2016, reviewed clinical trials that explored the effect of paleo on health markers including weight, inflammation, and insulin health. Some of the studies found similar evidence that the paleo diet may be linked to weight loss, lower blood pressure, and improved blood lipid levels — but the article concluded that because of the small sample sizes, short duration, and the similar frameworks of most existing studies on this diet, further research is needed to prove whether it lives up to the bold health claims made by some of its proponents.
In fact, many scientists have expressed concern that we do not yet have enough evidence to make any strong claims about the paleo diet’s health benefits, especially its long-term effects. In an article in response to the first review, authors Tanis R. Fenton and Carol J. Fenton, from the University of Calgary Cumming School of Medicine in Alberta, wrote a letter to the editor in which they expressed their disappointment with the review.
Among their arguments: Some of the results were not statistically significant, nor did they show “any important clinical effects.” They concluded that they did not believe that the results of the review showed any evidence in favor of the paleo diet, and they called for more care in reaching health recommendations for the general public.
A number of randomized clinical trials have compared the paleo diet to other eating plans, such as the Mediterranean Diet or the Diabetes Diet. Overall, these trials suggest that a paleo diet may provide some benefits when compared with diets of fruits, vegetables, lean meats, whole grains, legumes and low-fat dairy products. These benefits may include:
More weight loss
Improved glucose tolerance
Better blood pressure control
Lower triglycerides
Better appetite management
However, longer trials with large groups of people randomly assigned to different diets are needed to understand the long-term, overall health benefits and possible risks of a paleo diet.
Researchers have argued that the underlying hypothesis of the paleo diet may oversimplify the story of how humans adapted to changes in diet. Arguments for a more-complex understanding of the evolution of human nutritional needs include the following:
Variations in diet based on geography, climate and food availability — not only the transition to farming — also would have shaped the evolution of nutritional needs.
Archaeological research has demonstrated that early human diets may have included wild grains as much as 30,000 years ago — well before the introduction of farming.
Genetic research has shown that notable evolutionary changes continued after the Paleolithic era, including diet-related changes, such as an increase in the number of genes related to the breakdown of dietary starches.
cons of paleo diet
It can be expensive — foods that are organically grown, and grass-fed beef and other meats typically cost more. right up arrow For example, one model based on data sets from the United States Department of Agriculture found that a 9 percent increase in income would be necessary in order to follow the paleo diet while meeting all daily recommended micronutrient intakes (except for calcium). potential calcium deficiency as a “significant issue” with the paleo diet. One study cited in the article, published in the European Journal of Clinical Nutrition, found that calcium intake levels among followers of the paleo diet were as low as 50 percent of the recommended daily value. calcium deficiency can cause symptoms including numbness and tingling in the fingers, muscle cramps, convulsions (or muscle spasms), lethargy (or lack of energy), low appetite, and abnormal heart rhythms; chronic calcium deficiency may lead to skeletal disorders such as osteoporosis, increased risk of bone fractures, and rickets. As previously stated, a registered dietitian can help you follow this plan safely and avoid deficiency in nutrients like calcium.
also Nobody knows the long-term effects of this diet because no one has researched it to any degree
the fat allowance of the diet may be problematic. the biggest hang-up with the paleo diet is all the saturated fats it promotes with all the meats, noting that you could look for a locally sourced meat, whose origin and method of raising you’re aware of, as a healthier option. Saturated fat from meat has been linked with an increased risk of early death.
paleo and Blood Sugar Management
since there are no perfect diabetes diets, some research suggests that the paleo diet’s focus on whole foods may help people with type 2 diabetes manage their blood sugar, lower their blood pressure, and lose weight.
Critics argue that the unlimited amount of red meat the paleo diet allows may have an adverse effect on heart health in people with diabetes, as research links eating red meat in excess to poor heart health. If you have diabetes and don’t moderate your red-meat intake, this could be a big problem, as people with diabetes are twice as likely to die of heart disease as people who do not have diabetes.
Paleo Diet and cardiovascular Health
the paleo diet may or may not be good for your heart. It comes down to how you follow the eating approach.
If you were to eat an unlimited amount of red meat (which the paleo diet technically allows), you would most likely see your heart health suffer. While experts applaud the omission of packaged and processed foods like cake, cookies, chips, and candy — which are well known to be bad for your ticker — they’re not crazy about the fact that paleo doesn’t allow you to eat whole grains, legumes, and most dairy. Whole grains in particular have been linked with better cholesterol levels, as well as a reduced risk of stroke, obesity, and type 2 diabetes.
Paleo Diet and Autoimmune Diseases
the foods that constitute a modern Paleo Diet contain few problematic dietary anti-nutrients such as lectins, which can lead to a host of health concerns, including autoimmune diseases.
While proponents of the paleo diet say they’ve anecdotally seen the diet help control inflammatory bowel disease, psoriasis, eczema, multiple sclerosis, celiac disease, and Hashimoto’s thyroiditis, research on these effects is lacking.
Modified Paleo Diets
There are now several different versions of the paleo diet. Many of them allow some modern foods that science suggests are healthy.
These include quality grass-fed butter and even some gluten-free grains like rice.
The following drinks aren’t exactly paleo, but most people drink them anyway:
Tea: Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.
Coffee: Coffee is actually very high in antioxidants as well. Studies show that it has many health benefits.
sample paleo foods for one week
Monday
Breakfast: Eggs and vegetables fried in coconut oil. One piece of fruit.
Lunch: Chicken salad with olive oil. Handful of nuts.
Dinner: Burgers (no bun) fried in butter, with vegetables and some salsa.
Tuesday
Breakfast: Bacon and eggs, with a piece of fruit.
Lunch: Leftover burgers from the night before.
Dinner: Salmon fried in butter, with vegetables.
Wednesday
Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Ground beef stir-fry with vegetables. Some berries.
Thursday
Breakfast: Eggs and a piece of fruit.
Lunch: Leftover stir-fry from the night before. A handful of nuts.
Dinner: Fried pork with vegetables.
Friday
Breakfast: Eggs and vegetables fried in coconut oil.
Lunch: Chicken salad with olive oil. Handful of nuts.
Dinner: Steak with vegetables and sweet potatoes.
Saturday
Breakfast: Bacon and eggs with a piece of fruit.
Lunch: Leftover steak and vegetables from the night before.
Dinner: Baked salmon with vegetables and avocado.
Sunday
Breakfast: Meat with vegetables (leftovers from night before).
Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables.
Dinner: Grilled chicken wings with vegetables and salsa.
Simple Paleo Snacks
There really is no need to eat more than three meals per day, but if you get hungry, here are some paleo snacks that are simple and easily portable:
Baby carrots
Hard-boiled eggs
A piece of fruit
A handful of nuts
Leftovers from the night before
Apple slices with some almond butter
A bowl of berries with some coconut cream
Homemade beef jerky
Simple Paleo Shopping List