Paleo diet

Paleo diet

The Paleo diet, or program, has been making headlines in recent years. It aims to embrace the diet as a portion of our ancestors make it function optimally and to honor the needs of their human body. It is a diet based on plant proteins and oilseeds. In addition to causing weight loss, it would provide energy and improve health.

Paleo diet understand everything in 2 min

Attributes of this paleo diet:

Dependent on the Use of plant and animal fats
Dairy products and cereals are prohibited from meals
Popular among athletes because it would improve performance
Rapid weight loss, particularly of fat mass
Risk of nutrient deficiencies if misconducted
The primary principles of this regime
The Paleolithic regime has been popularized in 1985 from Dr. S. Boyd Eaton in an article in a scientific journal. A book published by Loren Cordain, doctor of education, which gave signals for after this diet then supported it.

What’s the paleo diet?

The Paleolithic regime aims to go back to our ancestors’ diet before the industrial age. Paleo food could be adapted to our needs. In this manner, it would enable the body to work at full capacity and increase its physical and cognitive capabilities daily.

The Paleolithic regime makes it Feasible to achieve the following objectives:

  • Weight-loss
  • Building muscle mass for athletes
  • Development of general health condition
  • reduction of fatigue
  • Reduction of digestion issues and acid reflux
  • Sinus clearance, the disappearance of morning stiffness, normalization of intestinal functions (in some individuals )
  • Supposed prevention of several diseases: cardiovascular diseases, osteoporosis, metabolic syndrome (type 2 diabetes, hypertension, hypertriglyceridemia, obesity)
  • Potential relief of certain autoimmune disorders: celiac disease, dermatitis herpetiformis, rheumatoid arthritis, multiple sclerosis, Gougerot-Sj√∂gren syndrome

How does the Paleolithic diet lead to fat loss?

The suppression of foods that are processed and foods are accountable for weight loss in the initial instance. At precisely the same time, the presence of proteins from fibers and lean meats satisfies satiety from plants. In terms of transit, it is a large number of vegetables and fruit consumed to promote intestinal transit and good digestion and which will cover the need for fiber. The prevention of cardiovascular disease with the Paleolithic diet results from the consumption of oleaginous plants rich in omega 3 (like nuts) in addition to cold-pressed vegetable oils.

How long can the paleo diet last?

The Paleolithic program should, ideally, be practiced for life. Its positive effects have been observed. As a result, its followers embrace this way of life in the term.

Permitted foods

In the Paleolithic diet, the foods to consume are:

  • lean meat
  • fish
  • seafood products
  • eggs
  • fruit and vegetables
  • unprocessed vegetable oils
  • nuts

Prohibited foods

To follow the Paleolithic diet, it will be necessary to remove from its diet:

  • all cereals and legumes
  • dairy products
  • tubers (yam, cassava, potato)
  • sweet and processed products
  • soft drinks

Paleo diet: Program, recipes, and standard menu

Menu for 1 week of the diet :

MondayTuesdayWednesdayThursdayFriday
BreakfastSmoothie coconut milk, raspberries, and banana WalnutsScrambled eggs with
spinach not
mixture
Chia seed pudding, almond milk, and red fruit pudding fruitSmoked salmon omelet, Salad of
raw vegetables and nuts
Homemade vegetable juice, 2
slices of chicken breast
LunchTomato and cucumber
salad, Broiled chicken
white
Grilled zucchini
with Provence herbs, Strawberries
Salad of raw vegetables with lemon juice and olive
oil Salmon
tartare
with mango and
cucumber
Thai salad with marinated raw beef, cashew nuts, and soya bean sproutsFruitChicken with peanut
butter Sweet potato and carrot chipsFruit
Fish curry with coconut milk and seasonal vegetables fruits
SnackFruit Nuts mixFruit Nut mixFruit Nut mixFruit Nut mixFruit Nut mix
LunchSeasonal soup, Fillet of
cod in a papillote with a spinach fruit
Carrot soup with coconut milk chicken
stuffed with cranberries and hazelnut fruit
Sea bream ceviche with lime and red onion celery, grapefruit, and spinach, salad, with walnut oil fruitAsian shrimp, mint and green, vegetable soup, FruitCold tomato and pepper soup, Squash
stuffed with veal, raisins, and almond fruit

Advantages and disadvantages

The positive points of the paleo regime

  • Fast weight loss
  • A decrease in fat mass
  • Better physical and intellectual performance
  • renewed energy
  • Good fiber and protein intake
  • Possibility to adapt the diet to your tastes

The negative points of the Paleolithic regime

  • Binding and the potentially frustrating regime in the long term
  • Monotonous, risk of fatigue
  • Requires cooking to avoid monotony
  • Difficult to reconcile with an active social life
  • Risk of nutritional deficiencies
  • Weight regain when the diet is stopped

Recommendations and precautions to be taken

Are there any risks?

Many types of meat frequently consumed in France are high in fat and especially saturated fatty acids, if they are poorly chosen and often consumed, they can be responsible for an increase in cholesterol levels and cardiovascular diseases. Red meats are also responsible for the occurrence of digestive cancers. Besides, with totally suppressed food groups (dairy and starchy products), the Paleolithic diet can lead to nutritional deficiencies, especially in vitamin D (and calcium if many vegetables are not consumed) and lead to drug supplementation.

Is this a diet for you?

If you want to change your lifestyle to feel more fit every day, you can take inspiration from a few principles of the paleo diet: more frequent consumption of raw vegetables, oilseeds and the elimination of sweet and processed products. However, the rather restrictive nature of this regime makes it a regime that is not recommended for everyone. It is recommended to consult a nutrition professional before starting this type of diet.

Is it a diet compatible with sport?

It is very popular among great athletes. Physical activity acts in synergy with the paleo diet to significantly reduce fat mass and simultaneously increase muscle mass. Following the paleo diet would improve performance, reduce recovery time and provide more energy around sports sessions.

How can I not gain weight?

When the paleo diet is interrupted, it is common to notice a weight gain. Indeed, the cessation of the regime often goes hand in hand with the reintroduction of sweet and industrial products. To avoid weight gain, care must be taken to maintain a diet that is predominantly vegetables and rich in quality lean protein.

A few figures to go further

What are the results before/after?

People on the Paleolithic diet generally experience significant weight loss, reduced body fat, and increased energy. Other benefits are often described by followers of the paleo diet: reduction of seasonal diseases, digestive well-being, better complexion, etc. The benefits are extremely variable depending on the person and their context.

Our opinion on the Paleolithic diet

The Paleolithic diet is relatively popular for weight loss and muscle building. However, for these two objectives, the presence of starchy foods of good nutritional quality would make it possible to optimize long-term results. The Paleolithic regime is, in my opinion, a little too restrictive and may lead to significant frustration. It should also be borne in mind that food today no longer necessarily has the same nutritional quality as it did in the Paleolithic era. Over-consumption of red meat and sausages at present can, therefore, have significant long-term health consequences. In conclusion, I think it may be interesting to draw inspiration from some of the main principles of this regime, without going to the extreme.