Paleo Diet Plan Risk And Benefits: Very few people know about the Paleo diet plan, but these days there is a lot of discussion among people about it. It is a little different from the normal diet plan. In this, you have to eat a lot of fruits, vegetables, lean meats and dry fruits. This is because the amount of carbohydrates in this diet is low and the amount of protein and fat is high, due to which not only your weight remains under control, but you also avoid diseases like BP, diabetes.
Other names for the Paleo diet plan include the Paleolithic diet, the Stone Age diet, the hunter-gatherer diet, and the caveman diet.
Keeping yourself fit in today’s era is not so easy, because for this you have to make many changes in your lifestyle, which is not for everyone. In such a situation, it is better to follow the right diet plan. A Paleo diet plan is a good diet plan to keep yourself healthy and fit. In this, you have to consume food like in ancient times. The good thing is that you can avoid eating processed junk food in this diet, which is responsible for health problems. So, in today’s article, we are telling you about the Paleo Diet Plan. Along with this, we will also tell you about its advantages and disadvantages.
A basic introduction to the Paleo diet, a simple Paleo diet plan and other essential information are being provided in this article.
- What Is A Paleo Diet?
- Why You Might Follow A Paleo Diet Plan?
- Paleo Diet Plan Benefits
- Protein rich paleo diet
- Paleo diet to increase energy level
- paleo diet keep weight under control
- Benefits of Paleo Diet Improve Immunity
- Paleo diet to reduce the risk of diabetes
- Benefits of paleo diet plan reduce BP
- Paleo diet plan keep the mind healthy
- Paleo Diet Plan Keep Digestive Power Right
- Benefits of the Paleo Diet Reduce Inflammation
- Paleo Diet Control Fructose
- Paleo diet essential for a healthy gut
- Paleo Diet Plan Side Effect
- Foods to Eat on the Paleo Diet
- Foods to Avoid on the Paleo Diet
- What to Drink When You’re Thirsty?
- 7 Day Paleo Diet Meal Plan
- FAQ
What Is A Paleo Diet?
Paleo diet plan is a diet that was followed by our ancestors in the Paleolithic era, Which is about 2.5 million to 10,000 years ago. Hence the Paleo diet is also known as the Stone Age diet. If explained in simple words, the Paleo diet is a diet in which we eat all the organic things. You can include unprocessed foods with whole fruits in this diet. Along with vegetables, fruits and dry fruits can also be eaten while doing this diet.
The main purpose of this diet is to keep you healthy and keep your weight under control at all times because processed food increases the risk of many serious diseases. It contains more protein and fat than carbohydrates. In the Paleo diet, you have to take only three miles a day, Morning, afternoon and evening. It is necessary to take plenty of nutrients in these three meals. As such, it is not easy to follow this diet. Because all types of dairy and whole-grain products cannot be taken in it, yet it provides a complete diet to the body and does not cause weakness or other problems.
A Paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds – which in the past were obtained by hunting and gathering. The Paleo Diet limits foods that became common during farming about 10,000 years ago. These foods include dairy products, legumes and grains.
Why You Might Follow A Paleo Diet Plan?
You may choose to follow the Paleo diet because you want to lose weight or maintain a healthy weight.
Paleo Diet Plan Benefits
The Paleo diet offers many health benefits. Which includes controlling weight, reducing the risk of diabetes and lowering blood pressure. By following this diet plan, not only does fat loss happen, but there are other benefits too, about which we are telling you further.
Protein rich paleo diet
Having the right amount of protein in the body keeps the body healthy and with the help of the Paleo diet, the deficiency of protein in your body can be fulfilled. The presence of the right amount of protein will keep your blood sugar under control, increase muscle mass, and help the injury heal faster. Let us tell you that due to lack of protein, the energy level in the body decreases, wounds heal in a long time and immunity also decreases.
Paleo diet to increase energy level
All the nutrients found in the Paleo diet are very beneficial for maintaining energy throughout the day. If someone follows it with complete rules, which does not require drinking any energy drink. Paleo diet gives more energy than the modern diet.
paleo diet keep weight under control
By following the Paleo diet, you can keep your weight under control. It contains all the necessary nutrients according to the need of the body, due to which your weight does not increase, but remains under control. Adopting Paleo diet also helps you in reducing the increased weight.
Benefits of Paleo Diet Improve Immunity
Paleo diet is known to improve your immunity. By consuming this, you can easily avoid crap food.
Paleo diet to reduce the risk of diabetes
Following the Paleo diet plan reduces the risk of diabetes. Insulin resistance is a major risk factor for diabetes. In such a situation, the sensitivity of insulin is greatly improved by the Paleo diet.
Benefits of paleo diet plan reduce BP
Increased BP is a risk factor for heart disease. The Paleo diet helps keep blood pressure in check and promote heart health. According to a 2008 study, following the Paleo diet for 3 weeks improves systolic BP. It also reduces weight and body mass index.
Paleo diet plan keep the mind healthy
Paleo diet is very beneficial for brain development. This diet is a natural source of protein and fat, which comes from fish such as salmon. Salmon is a rich source of omega-3 fatty acids, including DHA, which are known to be good for your heart, eyes and brain function.
Paleo Diet Plan Keep Digestive Power Right
Following the Paleo diet, the risk of digestive problems is reduced. This prevents you from eating foods that you cannot digest. Digestive power remains perfect after following this diet.
Benefits of the Paleo Diet Reduce Inflammation
The speciality of the Paleo diet is that the foods taken in it help reduce inflammation. Such a diet proves to be very beneficial especially for patients with heart disease. In many researches, it is believed that the reason behind heart disease is inflammation in the body.
Paleo Diet Control Fructose
Paleo diet controls the intake of fructose to a great extent. Fructose is present in most of the processed food, which is consumed by almost all of us. This increases the risk of liver damage. Along with this, excessive consumption of fructose also promotes obesity, diabetes and high BP. The good news is that fructose-rich foods are not included in the Paleo diet. Rather, it includes foods that are easy to digest and rich in antioxidants.
Paleo diet essential for a healthy gut
Paleo diet provides us with a healthy gut. In the changing lifestyle, most people have started consuming processed and junk food, which cause problems in the intestinal tract. The Paleo diet excludes such foods from your diet. All those foods are present in this diet, which are better for your digestive system.
Paleo Diet Plan Side Effect
The Paleo diet is a good way to eat a complete meal by eliminating processed junk food and sugar. However, there are some side effects that you should be aware of before going on the Paleo diet.
- Taking the Paleo diet sometimes leads to a lack of energy. Consuming low-carb foods can make you feel dizzy and light-headed. Initially you may experience fatigue, lethargy, irritability, also known as low-carb flu.
- This diet reduces appetite. Eating a low-carb diet also reduces thyroid function.
- Due to the lack of carb, your focus is on fat burning and ketosis. This process produces a compound called acetone, which causes bad breath. Therefore, always keep a mouth freshener with you while doing this diet.
- The Paleo diet causes a change in bowel habits. Initially, when you make changes to your diet, your gut needs some time to adjust to it. Which can result in a change in bowl habits.
- The Paleo diet raises LDL cholesterol. When you’re on a paleo diet, you can’t increase saturated fat, which affects your cholesterol levels.
- People who are on low carb for a long period of time start having hyperparathyroidism. Such as fatigue, lethargy and chills. In the event of losing a lot of weight, the body controls the function of the thyroid to maintain energy. Therefore, to increase the carb level in the body, include more and more vegetables.
- As we mentioned above, the Paleo diet consists mostly of protein, but consuming high amounts of protein increases the cholesterol level and reduces the good cholesterol level, Which increases the risk of heart disease.
Foods to Eat on the Paleo Diet
Below we are giving you a list of foods to be included in the Paleo diet.
Meat can be taken – beef, chicken, turkey, pork and others.
In fish and seafood – salmon, trout, haddock, shrimp, scallops can be taken.
In eggs – Eat free-range, pasteurized or eggs rich in omega-3.
In vegetables – take broccoli, black, chilli, onion, carrot, tomato etc.
In fruits– apples, bananas, oranges, pears, avocados, strawberries, blueberries, etc. can be eaten.
In Tubers– Eat potatoes, sweet potatoes, yams and turnips.
In Nuts and Seeds– Eat almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds.
In healthy fats and oils – consume only extra virgin olive oil, coconut oil, avocado oil etc.
Salt and Spices – Take sea salt, garlic, turmeric, rosemary etc.
Paleo Snacks
The Paleo diet does not require you to eat anything more than three meals a day, but if you are still hungry, below are some snacks that are easy to digest.
- small carrots
- boiled eggs
- fruit like apple
- handful of nuts
- Berries with Coconut Cream.
Let us tell you that preparing Paleo snacks is very easy. You can prepare them while doing other activities also.
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Foods to Avoid on the Paleo Diet
When you are following the Paleo diet, it is very important to avoid the consumption of certain foods. Do not consume sugar, bread, vegetable oil and artificial sweetener under this diet at all.
- Avoid sugary and high fructose foods – soft drinks, fruit juices, table sugar, candy pastries, ice cream.
- In cereals- Avoid eating bread, pasta, wheat, barley.
- In Dairy Products- Avoid eating all dairy products.
- Vegetable oil – Do not forget to consume soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil and safflower oil.
- Do not take artificial sweeteners – sucralose, aspartame, cyclamates, saccharin etc. Instead, use natural sweeteners.
What to Drink When You’re Thirsty?
When it comes to hydration, water should be the main part of your drink.
The following drinks aren’t exactly Paleo, but most people drink them anyway:
Tea: Tea is loaded with antioxidants and various beneficial compounds and is very healthy. In which green tea is the best.
Coffee: Coffee is actually very high in antioxidants. Studies show that it has many health benefits.
7 Day Paleo Diet Meal Plan
We have prepared a seven-day paleo diet plan for those who want to adopt this way of eating. The diet plan mentioned by us here is a sample. People can modify the food according to their personal preferences.
Day 1 of paleo diet
On the first day, a person can eat the following:
For breakfast- Eat almond milk, avocado, banana and apple smoothie.
For lunch – eat mixed salad leaves, pumpkin seeds and salad mixed with olive oil.
For dinner – eat vegetables with roasted chicken or roasted fish with onion and carrot stuffing.
Day 2 of paleo diet
On the second day, use the leftovers for lunch and enjoy the fish for dinner:
For breakfast- Scrambled eggs with spinach, grilled tomatoes, pumpkin seeds or many vegetables can also be eaten by adding eggs.
For lunch – eat leftover roasted chicken and mixed salad leaves with olive oil dressing.
For dinner- Oven-baked salmon fish with fried broccoli fried in coconut oil.
Day 3 of the Paleo Diet
Use any leftover salmon from the previous day:
For breakfast- Eat sliced banana with blueberries and almonds.
In the lunch – you can eat leftover salmon and mixed salad leaves with olive oil dressing.
For dinner – have a bowl of cabbage soup with fried fish or fried beef with mixed peppers. Keep in mind, use coconut oil to fry beef.
Day 4 of the Paleo Diet
On the fourth day, start with a protein-packed egg:
For breakfast – eat broccoli fried in coconut oil with toasted almonds and an egg.
Lunch- Take mixed salad with tuna, boiled eggs and mixed salad mixed with olive oil.
Dinner- Eat vegetables with fried meat or baked chicken wings with steamed broccoli.
Day 5 of the Paleo Diet
On day 5, a person can do the following preparations:
For breakfast – eat coconut milk, mixed berries and spinach smoothie.
For lunch – eat a mixed salad with butternut squash, broccoli and tomato omelette.
For dinner – eat red pepper, broccoli, baby corn, and fried salmon.
Day 6 of the Paleo Diet
On the sixth day, start with a delicious breakfast:
For breakfast – eat bacon, egg, tomato fried in olive oil or eat sweet potato mixed with egg, take a fruit along with it.
For lunch – drink chicken soup with mixed vegetables and turmeric.
In dinner, you can eat fried fish by adding ajwain leaves and lemon.
Day 7 of the Paleo Diet
On Day 7, Add Healthy Fat Using Avocados:
For breakfast- eat spring onion, tomato and mushroom omelette.
Lunch – Chicken cooked in olive oil, mixed salad with avocado seeds.
For dinner – eat slow-cooked beef stew mixed with vegetables or if you want, you can also eat minced meat with coconut curry and vegetables.
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FAQ
Many researches have shown that people who have type 2 diabetes must consult a doctor before starting this diet. People who are at risk of osteoporosis, given insufficient calcium and vitamin D deficiency, should follow this diet with caution. People with chronic health problems like heart disease, kidney disease should also consult a doctor before adopting this diet. Also, young children, pregnant women and older adults should avoid taking this diet.
People who have trouble following a diet because they have to count calories and micronutrients during this time may find this method of eating helpful.
You can have any beverage of your choice while following the Paleo diet. Many people prefer tea and coffee. Although, both of them are not part of the Paleo diet, they are full of many qualities. Tea contains antioxidants and various beneficial compounds, which are great for your health. At the same time, drinking green tea is also a good option. At the same time, coffee also has many health benefits, it contains a lot of antioxidants, which help in maintaining your health.
The purpose of the Paleo diet is to eat the kind of food that our prehistoric ancestors used to do. Unprocessed food is consumed in this diet and processed food is avoided. A Paleo meal plan goes a long way in helping with weight loss, improving insulin sensitivity, and lowering blood pressure. However, the Paleo diet may not be safe for everyone, so be sure to consult a doctor or dietitian before making dietary changes, especially if you have a problem, avoid taking it on your own.
It’s like chilled-out paleo. Different ‘experts’ say different things about what modified paleo is, making it difficult to define, but I like Chris Kresser’s idea of a paleo template. I give him a lot of respect, so I don’t necessarily agree with everything he says, but because he takes his studies seriously and won’t claim that he can’t back up. His version of modified paleo allows for the nuances that make us human but promotes caution about foods considered harmful to our health.
Yes, sunflower seeds are completely paleo, but due to high amounts of polyunsaturated fatty acids (PUFA) in the form of omega-6, you should consume them in small quantities.
First, whatever paleo is is automatically gluten-free too. The paleo diet does not include gluten and other cereals (such as oat, rice and maize), legumes (such as soy, peanuts and beans), dairy, refined oils (such as canola, soybean, binola) and sugars.
Corn is not considered a paleo-friendly food. Although it is very low in calories and technically plant-based, it is a whole grain and phytic acid found within corn can cause inflammation in the intestine and disturbance with your blood sugar.
Here are the basics: eat: meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils. Avoid processed foods, sugar, soft drinks, cereals, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
Make your own staple food (for paleo meal plan) – it is much cheaper to make your own like ghee, almond milk, coconut milk, fermented vegetables etc. than buying in a grocery store.
Because the Mediterranean diet is designed to be more of a lifestyle than the actual diet, it may be a better option to maintain longer weight loss than a more restrictive paleo diet which can be harder to live with time.
Keto diet does not allow honey, maple syrup or other products containing natural sugar or fructose. Palaeo: Allows raw honey, maple syrup, date sugar and coconut sugar. Keto: Does not allow any sugars, but allows some artificial sweeteners, such as stevia and sucralose. (*)
