What is the Paleo diet and how it works
The Paleolithic diet, also known as the paleo diet, is a type of food whose foundations are based on the diets practiced by our ancestors in the Stone Age, which were based on hunting, so 19 to 35% of 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 reduce their weight or better control their blood sugar level.
- Making certain lifestyle changes.
- This diet is mainly based on the consumption of fresh and natural foods.
- Avoiding processed foods and being rich in sources of healthy fats.
- Nuts.
- Low-fat meats.
- Fish and seafood.
It is important to note that this type of diet is not for everyone, and it is important to consult the nutritionist so that an individual checkup and nutritional plan appropriate to your needs and health status can be performed.
Based on game food and food harvesting, the Paleolithic diet consists of:
In the Paleolithic diet, large quantities of vegetables and fruits, preferably raw, should be consumed with skin and bagasse.
Meat comes from game and animal fishing in the Paleolithic and can be consumed in large quantities. Increased consumption of protein foods helps strengthen muscle mass and give the body more satiety, helping to control hunger.
Ideally, the meat should be low in fat, without visible fat, and you can eat frog, pork, chicken, turkey, egg, lamb, goat meat, liver, tongue and bone marrow. Seafood can also be enjoyed.
However, it is important to remember that in some situations excessive meat consumption should be avoided, as should cases of chronic kidney disease and gout.
Nuts are sources rich in monounsaturated fats, so it is possible to include almonds, Brazil nuts, cashews, hazelnuts, nuts, pistachios, macadamia, pumpkin, sesame and sunflower seeds.
In addition, it is also possible to consume olive oil, avocado and flaxseed, as well as the avocado itself, but it is important that these types of oil are used in moderation, up to 4 tablespoons a day.
Coffee and tea can be included in the diet, but in moderation, preferably once a day and should be taken without adding sugar. In addition, it is also possible to include honey and nuts, but in small amounts.
The following foods are not present in the Paleolithic diet
Depending on the person, it is possible to adapt the Paleolithic diet to the person, being able to consume meats bought in supermarkets, buy olive oil and flaxseed and flours that come from oilseeds, such as almond and flax flour, for example. Find out which foods are high in carbohydrates.
The main difference is that in the Paleo diet all kinds of carbohydrate-rich cereals, such as rice, wheat, corn and oats, should be avoided, for example, while in the Low Carb diet, these cereals can still 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 sugar, flour and other carbohydrates, while in Paleo it is ideal to minimize the consumption of processed foods. Learn how to follow a low-carb diet.
The Paleolithic diet is an excellent option for those who want to lose weight, as removing cereals and processed foods helps a lot to naturally reduce diet calories and improve the body’s metabolism.
In addition, it is rich in vegetables, fiber and proteins, nutrients that increase satiety and reduce the desire to eat. Gradually, the body adapts to the reduction of carbohydrates and no longer lacks foods such as sweets, breads, cakes and snacks.
The following table shows an example of a 3-day paleo diet menu
The amounts on the menu vary depending on age, gender, physical activity and whether the person has an associated illness or not, it is important to go to the nutritionist for a full assessment and establish the most appropriate nutritional plan. depending on your needs.
It is important to remember that before starting any diet it is necessary to talk to the doctor and nutritionist to evaluate health and receive specific guidelines for each case. In addition, drinking plenty of water and exercising regularly are attitudes that also help you lose weight and prevent disease.