Paleo diet is also called the “caveman” diet. When you follow this plan, you try to mimic what humans ate during the Paleolithic era, which began about 2.6 million years ago. You’ll eat the kinds foods that our ancestors might have hunted, fished, and gathered, and avoid foods that weren’t common until farming began. You’ll also drink plenty of water and try to be active every day. The idea behind paleo is that today’s processed foods aren’t a good match for humans and lead to obesity, diabetes, and heart problems. There’s some evidence that a simpler diet, like early humans used to eat, could be better for your health. What people ate during the Paleolithic era had to do with where they lived, so there’s no single detailed meal plan you’ll follow. In general, you’ll try to stick to local, organic, non-GMO products like fruits, vegetables, nuts, and seeds, plus fish and grass-fed beef. This adds up to a diet that’s high in protein and fiber, contains an average amount of fat, and is low in carbs. A paleo diet may be a lot different than how you eat now. For instance, the meat, fish, and produce you eat should be fresh rather than frozen or canned. Some other foods that are allowed are eggs, coconut oil, avocado, olives, and a few root vegetables that are high in nutrients, like sweet potatoes. Small amounts of honey are also allowed. A diet with a lot of fruits and vegetables may lower your chances of getting heart disease, including heart attack and stroke. It’s also a good source of fiber, which can help cut your chances of becoming obese or getting type 2 diabetes.
Advantages of Paleo diet –
1. Increased and more stable energy levels
2. Improved sleep
3. Clearer skin and healthier looking hair
4. Mental clarity
5. Improved mood and attitude
6. Improvements in those suffering depression or anxieties
7. Less or no bloating, decreased gas
8. Sustained weight loss
9. Muscle growth; increased fitness
10. Lowered risk of heart disease, diabetes and cancer
11. Higher immune function and a general feeling of well being
12. Improved glucose tolerance; decreased insulin secretion and increased insulin sensitivity
13. Improved lipid profiles
14. Healthier gut
15. Better absorption of nutrients from food
16. Reduced allergies
17. The Paleo diet is anti-inflammatory, and most people experience reduction of pain associated with inflammation
18. Improvements in those with respiratory problems such as asthma
How it works?
The paleo diet can help you lose weight in many ways.
1. High in Protein
Protein is the most important nutrient for weight loss.
It can increase your metabolism, reduce your appetite and control several hormones that regulate your weight.
Paleo diets encourage eating protein-rich foods like lean meats, fish and eggs.
In fact, the average paleo diet provides between 25–35% calories from protein.
2. Low in Carbs
Reducing your carb intake is one of the best ways to lose weight.
Over 23 studies show that a low-carb diet is more effective than traditional, low-fat diets for weight loss.
Paleo diets reduce your carb intake by eliminating common sources of carbs like bread, rice and potatoes.
It’s important to note that carbs aren’t necessarily bad for you, but restricting your carb intake can lower your daily calorie intake and help you lose weight.
3. Reduces Calorie Intake
To lose weight, you generally need to reduce your calorie intake.
That’s why it’s important to choose foods that are filling, as they can fend off hunger and help you eat less.
If you struggle with hunger, then a paleo diet could be great for you, as it is incredibly filling.
In fact, studies have found that the paleo diet is more filling than other popular diets like the Mediterranean and diabetes diets.
4. Eliminates Highly Processed Foods
The modern diet is a major reason why obesity is on the rise.
It encourages eating highly processed foods, which are packed with calories, low in nutrients and may increase your risk of many diseases.
In fact, many studies have found that the increase in consumption of highly processed foods mirrors the rise in obesity.
The paleo diet restricts highly processed foods, as they were not available during the Paleolithic time period.
Instead, it encourages eating lean sources of protein, fresh fruits and vegetables and healthy fats, which are lower in calories and rich in nutrients.
5. Eliminates Added Sugar
Like highly processed foods, eating too much added sugar can be detrimental to your weight loss efforts and health in general.
It adds calories to foods and is low in nutrients. Not to mention, high intakes of added sugar may increase your risk of heart disease and diabetes.
The paleo diet eliminates added sugar altogether and instead promotes natural sources of sugar from fresh fruits and vegetables.
Although fruits and vegetables have natural sugars, they also provide many essential nutrients like vitamins, fiber and water, all of which are beneficial for health.