The Paleo Foods That Are Good For You
In general, a Paleo diet means eating what was eaten by the cavemen and anything that does not subscribe to the caveman dietary patterns is not supposed to be a part of your meal plan. This means you have to concentrate on eating vegetables, meats, fruits, fish, fowl, seeds and nuts. You have to remove items like pasta, bread and rice from your diet. Anything that was not eaten during the Paleolithic times must not form part of your diet. This means dairy, refined foods, sugar and alcohol are not part of the diet.
Start with meat and eggs. Paleo food is supposed to be from grass fed animals. You can eat all the chicken, turkey, lamb, goat, pork, game meat and beef you want. You can also have your fill of fish, shellfish and fish eggs but be sure that you try to choose wild fish as they have been exposed to fewer toxins.
You can also eat nuts and seeds although you must do so in moderation as they contain a lot of fats and oils. Healthy oils such as coconut oil, walnut oil, avocado oil, extra virgin oil and other healthy plant-sourced oils can also be used.
Eat a lot of vegetables and tubers. This includes sweet potatoes, yams, and green leafy vegetables. Avoid potatoes because they contain gluten and were not part of the Paleolithic diet. Fruits must also be part of your diet but eat them in moderation as their sugar content can lead to weight gain. A good trick is to eat them with a healthy fat or with seeds and nuts for a satisfactory snack.
Here are a few meal suggestions for any individual on the Paleo diet:
- Breakfast can be made up of omelets made using vegetables such as onions and mushrooms. You can also have some slices or turkey or bacon served with avocado and some tomato salad.
- Lunch must include a lot of vegetables. Here you can eat spinach, cucumbers, carrots, avocados and lettuce. There is a huge array of vegetables and healthy salad dressing that you can use to make interesting salads. Accompany this with a meat of your choice such as steak,
turkey, chicken, pork, shrimp, tuna or salmon. This will give you a filling lunch that will also help you to lose weight and build lean muscle.
- The same can be done during dinner. You don’t have to concentrate on raw salads – you can also steam vegetables or cook them in foil with olive oil and garlic for a tasty combination with any lean meat or fish of your choice.
- Throughout the day you can fill in the spaces between the meals with healthy snacks made from fruits, nuts, berries and seeds. You can make healthy snack packs with things like apples and almond oil or crunchy carrot and cucumber sticks. Have berries or fruits with seeds such as pumpkin seeds and sunflower seeds on hand to help you control of your hunger pangs.
- Stock up on herbal teas and make healthy fresh juices. This will keep you from drinking caffeinated drinks and other unhealthy beverages. Green tea is a good alternative as it also works at fat burning. It goes without saying that you need to drink a lot of water.
If you are an alcohol drinker, you need to know that the more you drink alcohol, the more likely you are to abandon the regime and fall for non– Paleo foods such as fries, cheese, crackers and other unhealthy alternatives. You need to reduce, if not eliminate, alcohol from your diet. Smoking has to be renounced as well – cavemen didn’t know about tobacco!
Lastly, you need to make an active lifestyle the cornerstone of your life. Cavemen were moving from place to place looking for food. This is seen as one reason for the way they maintained their lean physique. So you must be active to round off the whole Paleo program and ensure that you benefit from it.
Get a lot of Paleo friendly recipes
You need that to help you make your meals interesting and keep you from feeling deprived. Even if you fall off the wagon, you need to keep at it. Soon you will find that you have adopted a dietary option that is quite healthy and comes with a lot of benefits for your body.
Foods To Avoid On The Paleo Diet
Here we give you a bit more information concerning these foods and the reason why you have to avoid them.
This word encompasses many varieties of beans, peas, lentils, garbanzos, soybeans and peanuts. Legumes often seem to be a good source of protein, fiber, minerals and vitamins. However they cannot be part of your Paleo diet plan because they contain substances known as anti-nutrients such as lectins, phytic acid, saponins and protease inhibitors just to name a few, that prevent the body from absorbing nutrients in the legumes properly.
Instead, they lead to a lot of digestive problems such as IBS and can even lead to autoimmune disorders such as celiac disease. Aside from this, they contain less protein than what you find in animal foods so taking them as a protein source is invalid as the Paleo diet allows you a wide array of animal proteins to choose from.
Dairy and dairy products
Dairy and dairy products are eliminated from the Paleo diet because they are believed to have an inflammatory effect on human beings. The Paleo diet is based on eating foods that are not capable of raising insulin levels; they must also not acidify the body or cause any inflammatory reaction. Dairy products cause these three things in the body.
It is a fact that many people in the world are lactose intolerant or experience allergic reactions to milk protein. Many people will also argue that dairy products are Neolithic food and hence have no place in a Paleolithic diet plan.
The logic behind restricting grains in the Paleo diet is first based on the fact that human beings have not adapted to taking grains, just as they have not adapted to taking dairy and processed sugar. However, grains are inexpensive for the amount of calories that they contain, and for this reason may people add them in their diet.
Unfortunately, even disregarding the Paleo diet argument that grains are not good for the human system, you also have to consider that they are high in calories and cause many people to gain a lot of unwanted weight. Many people argue that they contain a lot of proteins, vitamins and minerals, but they also contain a lot of anti-nutrients that some argue negate the benefits you can get from consuming grains. These are phytates, gluten and lectins.
Many people reduce the amount of anti-nutrients in grains by soaking them overnight. Others ferment their grains for the same reason. However, no matter what you do, there will always be some anti-nutrients left in the grains. With this argument in place, many people avoid grains, but because the Paleo diet is quite flexible, you will find that some include grains in their diet but in small quantities.
The key to succeeding on this diet if you cannot strictly adhere to the rules is to be moderate in quantities when it comes to restricted food items and to focus more on the foods that are allowed in the diet such as fruits, vegetables, meats, nuts and seeds.