The principle of paleo-diets
Everyone who follows this path must give up all canned and packaged food. At the same time, it is necessary to reduce the consumption of dairy products, vegetables, cereals, legumes, fatty meat varieties, and foods with a high content of salt, sugar, flour products and honey.
Principles of the modern "paleo"
Eat properly cooked natural food. Beware of pastries and food from cafes and restaurants. Try to eat homemade food.- Do not eat rice, wheat and other crops. This is very complicated, but possible. If you do not get to exclude them from your diet, try to reduce their use.
- Sweets are evil. Exclude from the diet honey, corn syrup, sugar, wedge syrup.
- Do not use oil from seeds and grains for food. Make your salad dressing. Instead, you can eat butter, unrefined coconut oil and olive oil.
- Eat more high-quality meat. It is best to eat the animals, grown on omega-3 and omega-6, than grown on grains. Enjoy the red meat.
- Eat eggs, they contain a lot of nutrients.
- A couple of times a week, eat fish.
- The consumption of vegetables is especially useful if you combine them with good fats.
- Limit yourself in the use of fruits, especially those containing a large amount of fructose. Berries are the best option of fruits. A large amount of fructose adversely affects the liver. Also paleodieta excludes from the diet vegetables containing starch.
- Sour-milk products are very useful for the bacterial environment of our intestines.
- Be sure to take extra vitamin "D", do not forget about such additives as fish oil, iodine, magnesium, potassium, selenium.
- A person needs some time to adapt to the palaeodite. The body adapts to using fats instead of carbohydrates as an energy source.
- Sleep is very important. Sleep at least 8 hours a day.
Opinion about the products that enter the paleodiet, diverge. Nutritionists are constantly arguing about this. The popularity of paleopodhodak nourishment is gaining momentum. Now such showbiz stars as Paul Walker, Matthew McConaughey and Megan Fox have switched to the paleodiet.
Example menu
Breakfast:
- 400 g of berry assortment;
- lean ham slices;
- 1 cup of coffee.
Lunch:
- 1 apple;
- dried beef jerky;
- 1 cup of water;
- 10 nuts of almonds.
Dinner:
- a large portion of a salad of greens;
- 50 g of salmon;
- 1 tablespoon of olive oil;
- 200 g melon;
- 1 cup of water.
Between lunch and dinner:
- 100 g of chicken;
- 2 kiwi fruit;
- 1 serving of fresh vegetables;
- 1 cup of water.
Dinner:
- 15 almonds;
- 100 g of low-fat roasted steak;
- 400 g of broccoli and cauliflower steamed;
- 1 cup of water.
After dinner:
- 1 handful of walnuts;
- 1 orange;
- 100 g of fried fish (not necessarily, in the case, if the protein is not enough);
- 1 cup of water.
Positive aspects of paleodietitis
When the "paleo" is observed, the blood sugar level is normalized. Now many suffer from elevated blood sugar. The more stable the level, the less likely you will experience hunger. Especially increased sugar leads to diabetes.
The paleodieta is based on foods that are unsaturated with fats. The consumption of unsaturated fats will decrease after the exclusion of dairy products and fatty meat from the diet. This will help lower cholesterol significantly reduce the risk of developing heart disease.
With the paleoideate you do not need to look for additional sources of protein. Each meal includes low-fat meat dishes. The combination of post-meal and a large number of vegetables will reduce the consumption of calories, and this contributes to weight loss.
Negative aspects of paleodietitis
The main problem of paleo-diets may be the wrong menu, which will attract insufficient intake of carbohydrates. This is if you are intensely engaged in sports. Then received carbohydrates from vegetables and fruits will not be enough for you. You can solve the problem - you need to saturate your body with fruits high in carbohydrates (pineapples, bananas, cherries).
Now let's move on to vegetarians. They can add protein powder to the ration. However, this will not be a real paleodiet. Therefore, vegetarians should not go on this type of diet.
Before moving to the paleodiet, you need to think carefully if you can follow the rules. Paleodieta is well suited to people who lead an active lifestyle. It will help improve metabolism and reduce weight.