The Complete Guide to Living Paleo Diet

Have you heard about the paleo diet? Maybe you've heard about the different types of diet with the main goal is to improve health and lose weight. One well-known type of diet is the paleo diet. What's the difference with another diet? To find out, please refer to the following explanation of the paleo diet.

What is the paleo diet?

Paleo diet or also known as the early human diet (Caveman diet) is adapting diet eating habits ancestors in ancient times. Paleo As the name suggests, this diet follows the dietary habits of the people in the Paleolithic period (about 2.5 million to 10,000 years ago).

The purpose of this diet is to restore human eating habits as old human. Paleo diet is convinced that the human body is more suited entered with a diet like those of old (who eat food from hunting and gathering) compared to the modern diet, in which there is a change in the agricultural system more sophisticated.

What are the benefits of undergoing paleo diet?

Because of the incompatibility of the changes in the way humans get food, then the diseases, such as obesity, diabetes, and heart disease affects many humans today. This corresponds to what is said Loren Cordain, Ph.D., who wrote the book The Paleo Diet, that by eating foods like ancestors in prehistoric times, you will be more streamlined and less risk for diabetes, heart disease, cancer, and other health problems , reported by WebMD.

Cordain also said that by applying the paleo diet, you can reduce the glycemic load of the body, has a ratio of saturated fatty acids to unsaturated fatty acids are healthier, increase the consumption of vitamins, and has a balance of proteins, fats, and carbohydrates, quoted health.com. You may also be able to reduce your weight without cut calories by running the paleo diet because this diet is rich in protein and fiber.

How do I make paleo diet?

If you want to run a paleo diet, you should eat foods "natural" (not artificial), such as:

• Lean meat
• The fish, especially fish rich in omega 3 fatty acids, such as salmon, mackerel, and tuna
• Fruits
• vegetable
• Egg
• Nuts
• Cereals
• Oils of fruit and nuts, such as olive oil, coconut oil, or walnut oil

You are forbidden to eat all kinds of processed foods, foods that have been through the process, or food packaging. Also, you are forbidden to consume:

• Milk and milk products
• Wheat, oats, and barley
• Legumes, such as beans (beans), lentils, peanuts, and peas
• Fine granulated sugar
• Salt
• Potato
• Oil that has undergone many processes, such as canola oil

You do not have to calculate how many calories you should eat or how many calories you should limit while undergoing a paleo diet. Fruits, vegetables, and lean meats would have been sufficient to meet the calories you need.

The beginning of the diet is definitely a hardship for you. Therefore, you are given the freedom when this diet for the first time. You are free to eat anything you want as long as 3 days a week. Or if you already can immediately adjust to the paleo diet, you can challenge yourself to eat only free one day a week. Looks easy, does not it?

To benefit more from the paleo diet, you are advised to keep doing sports. Exercise can help you lose weight faster, maintain weight, and maintain your overall health.

Sample menu of the paleo diet

Changing your eating habits might be a difficult thing. However, if you want to try the paleo diet, you can start with a sample menu below.

for breakfast

You can start your breakfast with dishes easily made, namely omelets. Saute onion, peppers, mushrooms, and broccoli with olive oil. Then add the eggs enriched with omega 3 and chicken breasts.

For lunch

The first time, you can try to make a salad with a composition of various kinds of food that you like. You can make it out of the mix:

Fruits and vegetables, such as spinach, turnip greens, peppers, cucumbers, carrots, avocados, almonds, apples, and pears.

Food sources of protein, such as lean meat, chicken, or seafood, such as salmon, tuna, shrimp.

Olive oil and a squeeze of lemon water.

Dinner

You could make a meal of salmon or fish fillet baked with asparagus, broccoli, and spinach, add the garlic and olive oil to taste delicious Leigh. Remember, you should not add salt! You can eat a variety of fruits as a dessert of your dinner.

Really paleo diet is healthier?

By eating food ingredients are healthy, such as fruits and vegetables, and avoiding processed foods and packaging, of course, you will be healthier after undergoing paleo diet. A study lasted for 12 weeks or less on some of the groups who underwent paleo diet, it was found that the paleo diet can lose weight, improve glucose tolerance, better blood pressure control, and improve regulation of appetite.

The absence of salt and processed foods makes this a low sodium diet, making it profitable for you who have high blood pressure. However, the absence of grain, legumes, and milk in the diet may increase your risk of osteoporosis and heart disease. Milk is a source of calcium and vitamin D in the modern dietary habits, in which both these nutrients are important for preventing osteoporosis, especially in women.

Further research and more about the benefits and risks of the long-term health of the paleo diet may be necessary.