If you are a diet-conscious person looking for suitable diet plans then
you must have to know about WHAT IS PALEO DIET PLAN. But do you know everything about it? Well, no worries because today we are unleashing all the facts about the Paleo diet.
What is paleo diet PLAN?
UNDERSTANDING OF THE CAVEMAN DIET
The paleo diet is basically an abbreviation of the Paleolithic diet as it is inspired by the diet of the Paleolithic era, which dates from around 2.5 million to 10,000 years ago. This diet is also known as CAVEMAN DIET, STONE AGE DIET, and HUNTER GATHERER DIET. This diet includes fruits, vegetables, meats, fish, and eggs. It does not include any other processed foods and products of small-scale farming like grains, legumes, and dairy products.
IDEA BEHIND PALEO DIET PLAN
The idea behind this diet is to eat like the humans in the caveman era, who used to hunt for their meals because our genes can’t get adjusted to modern diets. It has been proposed that farming products (grains and legumes) and dairy products have caused changes in humans’ diets, as well as animals’ diets which are eaten by humans. These changes in our diet have outpaced the balance of the human body and its ability to adapt, leading to many health issues like obesity, diabetes, and cardiovascular diseases. Proponents of this diet argue that our genetic makeup has changed very little, since then, therefore our bodies are still optimized for the foods our ancestors thrived on.
After knowing what is paleo diet, you should learn about the principles.
PRINCIPLES OF PALEO DIET PLAN
There are different variations in this diet but generally, it follows the following principles.
WHAT TO EAT
01. FRUITS AND VEGETABLES
This die is based on eating organic and unprocessed fruits and vegetables.
02. LEAN MEAT AND EGGS
Meat and eggs are one of the greatest sources of protein but opt for grass-fed, organic, and sustainably sourced options.
03. FISH
It’s a great source of healthy fats so include fish in your diet especially those rich in omega-3 fatty acids like salmon, tuna, and mackerel.
04. NUTS AND SEEDS
These are excellent sources of healthy fats so we must include almonds, walnuts, chia seeds, and flax seeds. They are also convenient and on-the-go snacks.
05. HEALTHY FATS
Include olive oil, walnut oil, and avocados to get healthy fats in your body. They support brain functions and maintain healthy cholesterol levels.
WHAT TO AVOID
01. GRAINS AND LEGUMES
Grains like wheat, corn, rice, oat, barley, and legumes like beans and lentils are not included in the diet due to potential inflammatory properties, however, they are a good source of minerals, fibers, and vitamins.
02. PROCESSED AND REFINED FOODS
We have to completely avoid refined sugars, artificial sweeteners, chips, cookies, and added salt in this diet.
03. DAIRY PRODUCTS
Milk, cheese, and butter are also not included as they were not part of the diet of the Cavemen era.
THE PALEO DIET BENEFITS
It is quite evident that the diet contains many healthy features like emphasis on fruits, vegetables, lean meat, and avoidance of processed foods. But there is limited research available on the benefits of the paleo as compared to other diets. However, there are the following health benefits of paleo diets according to the available studies.
IMPROVED DIGESTION
The paleo emphasizes whole food which is rich in fibers and other nutrients which leads to improved digestion and reduces bloating.
WEIGHT MANAGEMENT
This diet included avoidance of processed and refined foods while focusing on nutrient-dense options. This ultimately leads to weight loss and helps in maintaining an optimal weight.
PREVENT CARDIAC ISSUES
One of the most common causes of heart problems is an increased level of cholesterol and this diet leads to reduced levels of bad fats due to the avoidance of junk foods. So we can say that the paleo helps to prevent cardiac diseases.
BLOOD SUGAR CONTROL
The caveman diet includes food with a low glycaemic index this is the reason it helps in stabilizing blood sugar levels and managing diabetes.
CONCERN WITH PALEO DIET
The main concern with the paleo diet is the cutting of whole grains and legumes. These foods are rich in vitamins, fibers, and nutrients and are also a rich source of protein. Another concern is the exclusion of dairy products which is a major source of calcium, along with other nutrients. We all know that calcium is very important for healthy bones and joints and there is a possibility that a paleo diet might cause a deficiency of calcium.
Another issue is that whole grains and legumes are more affordable and readily available food options, as compared to the food items included in the paleo diet. This makes the paleo diet a little costly for some people.
But still, it has been found that the paleo diet has the potential to offer the benefits mentioned earlier.
PRACTICAL TIPS TO START WITH PALEO
It is quite evident that the paleo diet contains many healthy features like emphasis on fruits, vegetables, lean meat, and avoidance of processed foods. But there is limited research available on the benefits of the paleo diet as compared to other diets. However, there are the following health benefits of paleo diets according to the available studies.
01. PLAN AND PREPARE
Before starting the diet plan your meals for a week and stock up on all the ingredients related to the paleo diet.
02. EXPLORE NEW RECIPES
To make your diet more enjoyable, explore some new and exciting recipes. This will keep your meals delicious and varied. There are many sources available to get your hands on paleo-friendly recipes.
03. BE MINDFUL
It is always better to be aware of what you are eating. So be mindful and look up that you are taking all the essential nutrients or not.
BOTTOM LINE OF What is paleo diet?
We can conclude that the Paleo diet is a good option for weight loss and weight management. Along with that it also offers numerous health benefits, including, the prevention of heart disease. But still, there are no long-term clinical studies available for its potential benefits and risks.
We can still say that what is paleo diet?
You can try this diet by adding a lot of fruits, vegetables, and lean meat to your diet. However, it is important to ensure the intake of all the essential nutrients and consult with a healthcare professional if you are making some significant dietary changes. No matter whether you are going for a paleo diet plan or any other type of diet plan, the key to success is consistency. So be consistent and explore new recipes to make your health journey more remarkable and enjoyable.
Dr. Zarmina Haroon
Co-Founder of Healthy Hub, Health Specialist.
