The Paleolithic diet or paleo diet is a type of food based on the diets that our ancestors practiced in the Stone Age, which were based on gathering and gathering, so from 19 to 35% The diet is composed of proteins, 22 to 40% carbohydrates and 28 to 47% fat.
This diet is an option for people who want to gain weight and control their blood sugar levels, making certain lifestyle changes. This diet is mainly based on the consumption of fresh and natural foods, avoiding processed products, as well as healthy foods, nuts, low-fat meats, fish and seafood.
- It is important to mention that this type of diet is not for everyone.
- So before starting it it is ideal to help a nutritionist perform an individualized assessment and indicate the nutritional plan appropriate to your needs and your health.
Based on food and food collection, the Paleolithic diet consists of
Large quantities of vegetables and fruits, preferably raw, with peel and bagasse should be consumed in the Paleolithic diet.
The meat comes from breeding and fishing in the Paleolithic, which can be eaten in large corners. Increased protein food consumption strengthens muscle mass, also increases satiety and controls the burger.
Ideally, the meat is low in fat, that it does not look fat, you can eat beef, pork, chicken, pea, egg, rabbit, goat meat, liver, tongue, gizzards, killtans. It can also include seafood.
However, it is important to remember that excessive consumption of meat should be avoided in some situations, such as chronic kidney disease and gout.
Nuts are rich in monounsaturated fats, as they can include almonds, shades of Brazil, maraón or maternal, hazelnuts, nuts, pistachios, macadamia, pumpkin, sesame and sunflower.
In addition, it is also possible to consume olive oil, water and sheath oil, as well as the oil itself, it is important that this type of oil is used sparingly, up to 4 times a day.
Coffee and tea can be included moderately, preferably once a day and should be taken sugar-free. In addition, it is also possible to include honey and nuts, but in many places.
In the Paleolithic diet, no food is mentioned below;
According to individuals, it is possible to adapt the Paleolithic diet to the present day, being able to consume meats bought in supermarkets, buy olive oil and rapeseed, flours that come from oilseeds such as almond flour and rapeseed, for example. which foods are high in carbohydrates.
The main differences in the Paleo diet should be to avoid all kinds of carbohydrate-rich cereals such as rice, wheat, corn and vegetables, for example, which, in the low-carb diet, can be consumed in small amounts. sometimes a week.
In addition, the low carb diet allows the consumption of processed foods, as long as they are not high in sugars, flours or other carbohydrates, but the goal of the Paleolithic diet is to reduce the consumption of processed foods. low-carb diet (low-carb)
The Paleolithic diet is an excellent choice for those who want to lose weight, as the elimination of money and processed foods helps to naturally reduce calories from the diet and improve the metabolism of the body.
In addition, it is rich in vegetables, fiber and proteins, nutrients that increase satiety and reduce the need to eat. Gradually, the body adapts to reducing carbohydrates and the body to the need to consume foods such as sweets, breads, cakes. and salty foods.
The following table continues with a 3-day menu of the Paleolithic diet:
The songs included in the menu vary by age, gender, physical activity and whether there is any associated disease, as it is ideal to help a nutritionist make a full assessment and calculate the nutritional plan but according to your needs.
It’s important to remember that before starting any diet, you should talk to your doctor and nutritionist to evaluate your health and get case-specific advice, as well as drink water and exercise regularly, which also helps you lose weight and prevent disease and can end your diet.