Palaeolithic diet, caveman diet or stone-age diet is a modern diet based only on the notion of eating foods that were available to humanity during the Palaeolithic age. Let’s see what’s the paleo diet really and how beneficial it can actually be.
With increasing health awareness among people, everyone is trying to get fit and stay fit. Due to increasing awareness among the people, many diet schemes and options are coming up. The most common dietary arrangements suggested by nutritionists include the keto diet, intermittent fasting, paleo diet and 8 to 8 diets. So friends, today we are going to tell you What’s the paleo, the benefits and side effects of the paleo diet, if you also want to know about this, then you have come to the right place.
What’s paleo diet
The Paleo Diet is One that is designed to resemble what the Hunter-Gatherer ancestors of Human Being Consumed in the Palaeolithic age. These hunter-gatherer ancestors had much lower rates of lifestyle disasters like obesity, diabetes and heart diseases. This can be attributed largely to their whole food-based diet and physically active lives.
A Paleo Diet Typically Includes Lean Meats, Fish, Fruits, Vegetables, Nuts and Seeds — Foods that in the past could be obtained by hunting and gathering. a paleo diet limits foods that become common when farming emerging about 10,000 years ago. These foods include dairy products, Legumes and Grains. …
Purpose
The purpose of the paleo diet is to return to a way of eating that is similar to the food of earlier humans. The logic of the diet is that the human body does not genetically match the modern diet that has emerged with agricultural practices – an idea known as the discordance hypothesis.
Farming changed people’s food and established dairy, cereals and legumes as additional staples in the human diet. This relatively late and rapid change in diet, according to the hypothesis, outpaced the body’s ability to adapt. This mismatch is today considered to be a contributing factor for the spread of obesity, diabetes and heart disease.
What all effects can you achieve from the Paleo Diet?
Several studies have also shown that this paleo diet is also capable of delivering results in weight loss and help planning meals.
Foods to Eat and Avoid on the Paleo Diet
On a paleo diet, you will find less processed foods, but you also have to cut all cereals, legumes and most dairy. Take a closer look at the food plan.
What to eat
Some of the more common foods allowed under the Paleo Diet are lean meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, vegetables, healthy fats and oils.
What to avoid
The foods that are avoided under this diet include processed foods, refined sugars, artificial sweeteners, soft drinks, cereals (including wheat, oat and barley), most dairy products, legumes (including beans, pulses, peas and peanuts), artificial sweeteners, vegetable oils, margarine, low fat or dietary products and trans fats (e.g. hydrogenated oils).
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Paleo Diet Benefits
Unlike any other diet plan, the paleo diet also has its advantages. You can get the following benefits from the Paleo Diet:
1. Weight Loss
One of the main features of the paleo diet is the intake of unprocessed food. A paleo diet, therefore, is very low in carbohydrates as it does not include foods like cereals that need to be processed.
Processed, high carb foods adversely affect one’s blood sugar levels. By removing these foods from your diet, the paleo diet can help lower blood sugar levels, and also reduce body fat. Thus, diet helps you lose weight.
A 2016 study found that healthy women who followed the Paleo diet lost more weight than those who followed a normal low-fat diet.
2. Higher Energy Levels
As part of the Paleo diet, you eat foods that have low glycemic index levels. This will help you avoid a drop in energy levels immediately after consuming high GI and sugary foods.
Glycemic index is a system of specifying a number of carbohydrate-rich foods according to which each food increases blood sugar. Glycemic index is not a diet plan in itself, but rather one of the various tools – such as counting calories or counting carbohydrates – to guiding food choices.(*)
3. Reduced Inflammation
High levels of inflammation in the body increase the risk of many health problems, including type 2 diabetes. Eating foods with low carbs, low GI can prevent excess inflammation. This is especially true in the case of omega-3 fatty acids.
4. Increase insulin sensitivity
Since most paleo foods are relatively low carbs, the demand for insulin production on the pancreas is low. Research has shown that the paleo diet reduces insulin, and therefore, increases its effectiveness.
Have a look at: low carb diet for weight loss
This, in turn, reduces insulin resistance, the driving force of type 2 diabetes, allowing some people to reduce the amount of medication they need.
Advantage and disadvantage of paleo diet
Paleo Diet Side Effects
Apart from their benefits, the Paleo diet does with its own set of problems. Some of the side effects of the Paleo diet that you may have are listed below:
- Low blood sugar or hypoglycemia (especially in cases when you are taking some glucose-lowering drugs)
- Low-carb flu
- Food cravings
- Bad breath
- Decline in energy levels (increased sluggishness)
- Irregularity in bowel movements
- You run the risk of losing major nutrients (for example diet can lower calcium and vitamin D levels)
- Increased risk of developing osteoporosis and rickets
- High inclination towards meat increases the risk of heart disease
The Bottom Line
Palaeolithic diet may have its own benefits, but it also has side effects that cannot be ignored. Despite its benefits, we suggest you follow a healthy, balanced diet that will ensure that you maintain your body weight and stay healthy.
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Faq
Palaeo certification is the highest level of certification for palaeo-compliance products. While all products receiving certification will include paleo-approved material, there is room for some 21st-century processing or packaging methods, which allows shelf stability.
Chris Kresser version of modified paleo allows for the nuances that make us human but promote caution about foods that are considered harmful to our health. You do some modifications to the paleo diet so that you could stay on it for longer. Our goal is to include healthy paleo-ish food in your diet throughout the year.
Whole, unprocessed foods – including fruits, vegetables, lean proteins and healthy fats – are the main ones in the paleo diet, while all cereals, most dairy, sugar, beans and peanut butter are off-limits.
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.
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If you are planning to bottom, then avoid the use of processed foods, artificial sweeteners, fermented dairy products, spicy food, and oily/oily foods. Try to avoid eating greasy foods, as they are irritable for the gastrointestinal tract and can cause rapid infections (i.e. diarrhoea).
Are dates paleo?
Almost any fruit or dried fruits (unless any sugar is added) can fit into your paleo meal plan.
