Paleolithic diet, a healthy weight loss plan
The paleolithic diet, a healthy weight loss plan in which it is possible to eat all kinds of vegetables, fruits, meats, fish, shellfish, nuts, seeds and healthy fats, excluding flours, legumes, dairy products and also processed and refined products.
For many nutritionists who endorse the Paleolithic diet rather than a healthy weight loss plan, it is a lifestyle that is based on the feeding of our ancestors in the Paleolithic period when man evolved from Homo Habilis, the first hominid, to Homo Sapiens.
Paleolithic Diet
What is the Paleolithic Diet?
A healthier style of eating, the Paleolithic diet has a nutritional approach that helps those who follow it lose weight and stay fit and full of energy. It is a modern diet that allows you to lose weight gradually without starving and with a lot of energy to face the day to day.
Today, most people in the world have a very high carbohydrate diet. The problem is that the body can only store a small amount of carbohydrates that are fast energy but that if not consumed in their entirety are stored as fat.
Paleolithic man Paleolithic diet, a healthy weight loss plan
And here comes the interesting thing about this paleolithic diet, since if we review the history of man, our ancestors only ate animals and plants, obtaining the nutrients they needed from them. On the other hand, they ate sporadically because they could not supply food and that is how the body adapted to store energy in the form of fat for use in times of shortage.
Today, most people consume an excessive amount of carbohydrates and store more fat than they can spend daily, so by eating a proper diet it is possible to change this unhealthy situation and have eating habits that allow you to maintain an optimal level of body fat , a stabilized appetite and good energy levels.
The Paleolithic diet proposes a healthier way of eating by reducing the consumption of processed carbohydrates such as sugar and cultured or whole grains generating a moderating effect of insulin production, a simple change that helps to lose weight and prevent health problems.
It is a low carbohydrate regime in which it is not necessary to count calories and having as a basic principle to stop eating when you feel satisfied.
How the diet is made Paleolithic DietIt is also allowed to eat tubers and other roots in smaller quantities and sugar, processed grains (flour, wheat, corn, cereals, pasta and bread) are totally prohibited.
For those who want to start doing the paleolithic diet, a healthy weight loss plan is important that they do so gradually because the goal is to follow a healthy meal plan and for this it will be necessary to eliminate or restrict quite a lot of those foods that poison the body.
Also, it will be necessary to prevent a poor diet from aggravating the immune system, thus obtaining adequate and complete nutrition such as that offered by some regimes such as the Mediterranean Diet. For this, it will be necessary to consume foods rich in nutrients, little processed or refined, eliminated as much sugar as possible, gluten present in cereals and processed foods especially those containing trans fat.
To all of the above, the Paleolithic diet, requires that physical activity is also carried out that includes resistance and aerobic exercises that bring their health benefits and improve mood.
What to eat in the Paleolithic Diet
In the Paleolithic diet there are allowed foods, others that should be consumed in moderation and forbidden foods, so it is necessary to take note and from them organize daily meals.
Meat and fish
Paleolithic diet meat and fish
Beef: Always using lean cuts.
Chicken: All parts of the chicken, including the chest, thighs, legs and wings, can be used. Chicken breast contains lean protein and is an excellent staple for Paleo fans.
Eggs: All kinds are an excellent source of food that man has always used.
Lamb meat: It is a bit more fat than other meats, but it is considered “Paleo-friendly”.
Pork: Pork is an excellent option and can be prepared in different ways to increase the paleolithic diet menu.
Turkey: Another excellent option instead of sausages, the best is turkey breast.
Game meat: All types of game meat are allowed that will surely be free of chemicals and antibiotics.
Mackerel: A great choice too, as it lowers bad cholesterol and helps strengthen the immune system. It is a blue fish that can be used in many recipes and get healthy dishes.
Salmon: An ideal option that can be included in the weekly paleolithic diet menu, as it is a great source of quality protein, providing a good amount of Omega3.
Sardines: Excellent source of protein and good source of vitamin D.
Shrimp: A seafood to have in the freezer, almost all the time, they are easy to prepare and can be eaten without cooking.
Tuna: It is a good way to ensure an excellent source of available protein and can be accompanied with raw or cooked vegetables.
A really simple weight loss regime, in the Paleolithic diet, a healthy weight loss plan allows you to eat vegetables, fruits, meats, fish, eggs, seeds, nuts, oils, herbs and spices daily.
Vegetables
paleolithic vegetables diet
Artichoke: They are a delicious addition to any salad.
Asparagus: Ideal to accompany a fish dish and can be eaten raw or steamed and even grilled.
Broccoli: It is good for health and in the Paleolithic diet it is important because it is a good source of fiber that helps digestion.
Brussels sprouts: They can be steamed and are tasty to accompany meats or fish.
Carrots: They are a good meal and a fresh snack that you can enjoy at any time.
Cauliflower: It is a versatile vegetable that is used in countless recipes and is very useful to try to replicate some favorite dishes that are not paleo.
Celery: It contains a lot of water, as well as a good amount of phytonutrients that the body needs.
Green Vegetables: Spinach, chard, green cabbage leaves can be used steamed or in raw salads.
Cucumbers: Very healthy option provide water and help to stay hydrated, can be eaten alone or used in salad or other recipes.
Eggplant: It tastes good and can be used in various recipes.
Green onions: They are often used as a garnish.
Onion: It is used to improve the taste of beef, chicken and pork.
Peppers: Of any kind, red greens, jalapeños, add color and flavor to any dish in addition to having good nutritional properties.
Pumpkin: Very nutritious and can be used up to the seeds.
Lettuce: To always have on hand it is ideal for salads and side dishes.
Spinach: They can be used in salads, milkshakes, eaten raw or cooked and is the cornerstone of green smoothies.
Chard: Another excellent green leafy vegetable combines well with many dishes and it is possible to eat it raw or cooked.
Tomato: Although technically it is a fruit, it is often counted as a vegetable, it has the advantage that the body easily digests it and serves to prepare natural tomato sauce.
Zucchini: It is often used as a side dish and to prepare many vegetarian recipes can also be eaten raw.
Fruits
fruits
Most of the carbohydrates in the paleolithic diet come from fruits, such as some that are recommended below but always consumed in moderation.
Apple: With a great nutritional contribution you can opt for green or red and consume it raw or cooked.
Avocado: It is a fruit that can be added to almost any meal, provides more potassium than a banana and contains lots of healthy fats that are an important part of this paleolithic diet.
Banana: Provides energy, is rich in potassium and other vitamins and minerals, but should be consumed in moderation.
Blackberries and blueberries: These red fruits are rich in antioxidants can be added to coconut milk yogurt for breakfast or also be an excellent snack or dessert, they provide vitamin C.
Melon: Rich in vitamins A and C.
Cherries: Rich in antioxidants are an excellent source of energy.
Grapefruit: Healthy food has low sugar and lots of vitamin C.
Kiwi: Another source of vitamin C can be eaten alone and also goes great in a smoothie.
Lemon: Provides a lot of vitamin C, you can enjoy a few slices of lemon in the water, or use lemon juice to sprinkle on meat or fish and also in salads.
Orange: It also has good levels of vitamin C both alone and prepared in juices or smoothies.
Pears: Provide fiber helps keep the intestines clean.
Pineapple: A delicious fruit but it is necessary not to overeat because it contains a lot of sugar.
Raspberries and strawberries: They go very well with other berries or they can be eaten by themselves.
Tangerine: They have a sweeter taste than an orange but do not have a large amount of sugar.
Watermelon: It is considered a superfood because it provides antioxidants that help fight free radicals.
Foods to consume in moderation
Cold squeezed oils.
Avocado.
Tea.
Coffee.
Alcoholic drinks.
Nuts.
Forbidden food
Cereals.
Legumes
Dairy products.
Processed or preserved products.
Fatty meats, salty foods, sugar and soft drinks.
Important note:
This paleolithic diet allows you to eat one, two or three meals a week in which “prohibited” foods are used as this would facilitate adaptation to this new food rhythm.
The basis of the paleolithic diet should be vegetables, then meat, fish and eggs and finally fruits, seeds, spices, herbs and olive or coconut oils, something that in the Paleolithic was a plant-based diet and Animal products such as meat, fish and eggs.
Vegetables, fruits and herbs contribute few calories and are the main source of carbohydrates, in fact the few that are going to be consumed while some nuts, seeds, meat, fish and other derived products are responsible for stimulating the production of insulin and They are also a source of healthy fats and proteins.
The idea is to eat plenty of raw, boiled, stewed or baked vegetables, avoiding sugars, flour and eating. The idea is to make few meals throughout the day and if the goal is a significant reduction in body fat, foods such as coffee, alcohol and legumes should be eliminated.
As for the drinks for the paleolithic diet it is important to drink plenty of water and avoid artificial drinks or sugary sodas. It is allowed to drink tea especially green tea that contains antioxidants.
Paleo diet menu
Sample Weekly Menu of the Paleolithic Diet
Monday
Breakfast
1 Egg cooked with spinach using coconut oil.
lunch
Chicken salad, with olive oil and a handful of almonds.
Dinner
Baked tuna with lemon.
Tuesday
Breakfast
1 egg omelet.
1 piece of fruit
Food
Tuna salad with nuts.
Dinner
Baked salmon with spinach.
Wednesday
Breakfast
1 Portion of cold roasted meat with avocado.
Food
Sandwich using lettuce as bread and stuffed with chicken and tomato.
Dinner
Ground beef with vegetables.
Thursday
Breakfast
1 cooked egg
1 glass of coconut milk yogurt with berries.
Food
1 beef steak
Salad with green leaves and tomato slices.
Dinner
Baked tuna with tomato.
Friday
Breakfast
Steamed vegetables with coconut oil and lemon juice.
1 piece of fruit
Food
Meat with avocado and vegetables.
Dinner
Chicken and almond salad.
Saturday
Breakfast
1 cooked egg
1 glass of coconut milk yogurt
Food
Chicken salad with flax seeds.
Dinner
1 fish fillet
1 salad of green leaves.
Sunday
Breakfast
1 paleo chicken burger.
1 glass of coconut milk yogurt
Food
Onion soup.
Veal burger.
Dinner
Pork tenderloin with plums and pineapple
1 Portion of steamed vegetables.
Variants of the Paleolithic Diet, a healthy weight loss plan
One of the variants is the Paleo Diet for athletes, which is an adaptation in order to get the most out of the original paleolithic diet plan with all its benefits and apply them to the daily routine of an athlete.
Paleo Athletes Diet
Thus, in the Paleo diet for athletes it is important to increase the consumption of carbohydrates and proteins before training by eating for example potatoes, white rice, squash, bananas, while the rest of the days you can continue with the Paleolithic diet normal.
The paleo diet for athletes should include:
White rice (not integral).
Whole milk, cured cheese, plain yogurt.
Tubers such as potatoes and sweet potatoes.
Legumes such as chickpeas, peas, lentils.
Vegetables and vegetables high in carbohydrates such as carrots, squash, beets.
Fruits high in carbohydrates such as bananas, strawberries and cherries.
This Paleo Diet for athletes should be done progressively and eliminate any of the “prohibited” foods every week, but it is always advisable to consult with the nutritionist if fatigue or fatigue is noticed in the absence of sugar.
Contraindications of the Paleolithic Diet
Just as there are arguments in favor there are also several arguments against the paleolithic diet, as some nutritionists claim that it is a hyperproteic diet and this could cause a slow heartbeat and discomfort, among other side effects.
The main drawbacks or contraindications of the paleolithic diet include:
Short-term vitamin D deficiency.
It takes a lot of discipline and control.
Suffer yoyo effect ”because of the rapid weight loss in the first weeks.
It is monotonous and it becomes difficult to follow it in the long term.
It has some nutritional deficiencies such as lack of dairy and legumes.
Excess protein that causes the kidneys to work harder to eliminate toxins.
Advantages and disadvantages of the Paleolithic Diet
Although during the first six months the paleolithic diet can generate a greater weight loss than traditional diets low in fat and rich in carbohydrates, after that time there is a tendency to gain more weight than with other low-fat regimens .
Advantages of the Paleolithic Diet
It prioritizes protein consumption, which quickly brings a feeling of satiety.
Proposing a type of food is easy to follow based on meat, poultry, fish, eggs, seafood, fruits and vegetables.
It changes eating habits especially eating many processed foods that eventually cause health damage.
Disadvantages of the Paleolithic Diet
The paleolithic diet covers all nutritional needs with sufficient exception of vitamin D intake, so it is necessary to compensate for the deficit with a supplement.
It requires a lot of discipline and control.
It has some nutritional deficiencies and deficits.
Paleolithic Diet Recipes
Paleolithic diet recipes
Having adequate recipes to follow the Paleolithic diet, a healthy weight loss plan is essential to avoid boredom and as a result abandoning the regimen shortly after starting to lose weight.
Next we share some recipes of the paleolithic diet that besides being tasty are easy to prepare and give good ideas to expand the daily menu.
Pork tenderloin with plums and pineapple
This is an easy recipe to prepare that includes basic ingredients of the Paleolithic diet and can be incorporated into the daily menu of the weight loss plan.
Pork tenderloin with plums and pineapple
Ingredients
1 pork tenderloin
125 grams of Prunes without bone.
6 slices of large canned pineapple.
1 medium onion
80 ml pineapple juice
80 ml beef broth.
1 red pepper
Oil.
Salt.
Pepper.
Preparation
Start by salpimentar the sirloin and place it in a pan spread with a little oil and seal the meat.
Cut the onion into small slices, thinly sliced the red pepper, add on the sirloin that will have been placed in a baking dish.
Add the beef stock, and a splash of wine if desired.
Cook in a preheated oven at 180º C for about 20 minutes by turning the piece halfway through cooking and then adding pineapple juice, plums and sliced pineapple.
When the pineapple is golden remove the sirloin from the oven.
Serve the tenderloin accompanied by a mixed salad.
Paleo Chicken Burgers
Most people like hamburgers and they are always healthier homemade ones that do not contain preservatives and can be prepared with lean meat either veal or in this case chicken.
paleo chicken burger
Easy to prepare these hamburgers are ideal to always have on hand when following the paleolithic diet.
Ingredients
350 grams of chicken breast.
Spices to taste, gluten free and without additives.
Salt.
Pepper.
Preparation
Chop the chicken breast in the meat processor or mincer by adding the spices, salt and pepper.
Transfer this pasta to a bowl and mix well, taking portions of the desired size that in this case can be about 100 grams. I would give 3 burgers.
We are heating, on low heat, the iron where we will put the hamburgers.
Each serving should be crushed with the hands in the shape of hamburgers.
Cook the chicken burgers on the grill or pan by placing a splash of coconut oil to prevent burning.
Brown and cook on both sides and when ready, remove and serve with a salad of green leaves or a portion of steamed vegetables.
Coconut Milk Yogurt
To avoid dairy products in the Paleolithic diet this coconut milk yogurt recipe is an excellent option for those who miss this food at breakfast.
Coconut Milk Yogurt
A simple recipe that also has several combinations such as adding some seeds or fresh fruit cut into small cubes.
Ingredients
250 ml of coconut milk.
1 packet of gelatin powder or flakes without flavor.
2 tablespoons of juice of 1 lemon.
1 tablespoon honey
Raisins (optional).
Cinnamon (optional).
Preparation
In a bowl place 125 ml of coconut milk and sprinkle with the powdered gelatin, mixing to form a creamy paste.
Heat the rest of coconut milk over low heat and when it is hot add the lemon juice, honey and the coconut milk mixture with flavored jellies.
Mix all the ingredients well, beating constantly until the preparation is warm.
Place the coconut yogurt obtained in a jar with a tight lid and keep in the refrigerator until used.
If you want to get a creamier yogurt you can whisk it with a little warm water to make it also lighter.
Serve a portion of coconut milk yogurt sprinkled with cinnamon powder or it can also be accompanied with some berries.
