The paleo diet has been known to benefit those wishing to achieve a better body. It has been associated with a lot of health benefits in addition to weight loss. In this article we give you the science behind the paleo diet and an ultimate paleo diet food list pdf to download.
Obesity, diabetes, and heart disease: These are a few health problems that the advocates of the paleo diet blame on the current lifestyles and modern diets of the people. The best solution according to these people is to cut down all the modern foods from the diet and go back to the ways in which our ancestors ate i.e. the paleo ways.
What is this paleo diet? What are its benefits and side effects? This article will provide you with in-depth answers and we will give you access to free paleo diet food list pdf file to download and use for your convenience.
What is a paleo diet and how does it benefit you? Let’s find out. Then, download our paleo diet food list to help get you started.
What is the Paleo Diet?
The paleo diet is a dietary plan based on foods that are similar to those eaten during the Paleolithic era. This era is said to exist around 2.5 million to about 10,000 years ago.
A paleo diet is said to consist of different food varieties such as fruits, vegetables, fish, nuts and seeds, and lean meat, the foods that were commonly obtained by gathering and hunting. On the other hand, this diet restricts the foods that became common when farming emerged around 10,000 years ago. These food groups include legumes, grains, and dairy products.
In addition to foods eaten during the paleolithic era, additional items that you can eat on a paleo diet includes healthy fats, veggies like sweet potatoes, olive oil, coconut oil, vegetable oils, gluten-free products and free-range products.
Other names for the famous paleo diet includes the Paleolithic diet, the Stone Age diet, the caveman it, or the hunter-gatherer diet.
***Keep reading to receive our free paleo diet food list pdf downloadable file.
The Science Behind the Paleo Diet
The concept behind using the paleo diet is backed up by science. Many studies have proven that the genetic patterns in humans have undergone very little change over 2.6 million years ago. About 0.02% change has been observed in the human genome over the last 40 thousand years.
Most of the modern diseases such as diabetes, obesity, cancer, and heart diseases emerged ever since we started incorporating changes in the diet plan. The modern diet of today is completely different from the one that humans have been consuming since they started living on this planet.
The fossil records have given the scientific community an idea about what the ancient men have been eating. To tell you the truth, it is nowhere close to what humans are eating these days.
So what did the Paleo man eat and why? He didn’t drink milk because it was not feasible for him to milk the wild animals. He didn’t consume any cereal grains, did not salt his foods, and never used refined sugars and sweeteners.
Wild animals were considered to be the main source of food for the ancient man. Their diet was rich in protein and high in carbohydrates. All these carbs came directly from berries, fruits, and vegetables in which there were a higher fiber content and low starch.
Scientists believe the simplicity of the diet to be the reason why the ancient men had better health than the people of today. Therefore, the paleo diet has been encouraged by experts to promote weight loss.
***Get access to our free paleo diet food list pdf downloadable file below.
Benefits of the Paleo Diet
The paleo diet will not only help you to lose weight, but it will also bring about other health benefits. Here are some of the other health benefits of the paleo diet.
- The paleo diet will help you eat a cleaner diet without any preservatives, chemicals, and additives.
- The paleo diet possesses anti-inflammatory benefits due to the nutrients present in the vegetables, fruits, nuts, seeds, and oils.
- Eating more red meat creates an increase in iron in the body.
- Following a paleo diet will help you achieve satiety i.e. a feeling of fullness between the meals especially because you are eating more fats and proteins
- Many people tend to lose weight basically because they have limited food choices on paleo
***Get our free paleo diet food list below.
Foods to Avoid on the Paleo Diet
If you wish to follow the Paleo diet, there are certain things that you need to avoid. Some of these food groups are mentioned below.
- Sugar/ high-fructose corn syrup: Soft drinks, table sugar, fruit juices, pastries, ice cream, candy and other forms of foods must be avoided.
- Grains: These grains include pasta and breads in addition to wheat, rye, barley, spelt, and more.
- Legumes: Legumes such as lentils, beans, and more are particularly not allowed on the paleo because of their high phytic acid content.
- Dairy: Steer clear of most of the dairy, especially those with low-fat varieties.
- Vegetable Oil: Certain vegetable oils like sunflower oil, soybean oil, corn oil, grapeseed oil, safflower oil, and cottonseed oil, etc. are not allowed on the paleo diet.
- Trans Fats: Trans fats are mostly found in processed food varieties such as margarine. Also referred to as the hydrogenated or partially hydrogenated oils, trans fats must be avoided at all costs.
- Artificial Sweeteners: Artificial sweeteners such as sucralose, aspartame, saccharin, cyclamates, and acesulfame potassium are not allowed on the paleo diet. Try using natural sweeteners instead of this.
- Highly-processed Foods: Everything that bears a label of “diet” or having “low fat” or any kind of additives must be avoided. These foods are extremely processed and can, in fact, lead to increased weight gain.
Conclusion
The paleo diet is considered as one of the top-notch meal plans of getting rid of excess weight. This meal plan is based on the fact that the diet utilized by the ancient cavemen was the best and the most suitable for human bodies.
Foods like artificial sweeteners, highly-processed foods, legumes, grains, and dairy must be avoided while focusing on healthy fats and oils.
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