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Paleo Diet for Beginners Weight Loss

The Paleo Diet A Beginner's Guide


       The paleo diet is a diet that imitates the way prehistoric humans ate. The paleo diet involves eating whole foods that people could theoretically hunt or collect.
It's designed to resemble what the human ancestors of hunter-gatherers ate thousands of years ago. While it's impossible to know for sure what human ancestors ate in different parts of the world, researchers believe their diet consisted of whole foods.

By following a whole food-based diet and leading a physically active life, hunter-gatherers may have a much lower rate of lifestyle diseases, such as diabetes, heart disease. and obese.
The paleo diet can lead to significant weight loss (without calorie counting) and major improvements in health. This blog covers the basics for the paleo diet, gives a simple meal plan and some other information.
Paleo Diet for Beginners Weight Loss

What is a Paleo Diet?

People who support the paleo diet claim that it can help with weight loss and reduce the risk of several health conditions. The focus of the Paleo diet is eating foods that may have been available in the Paleolithic era. This diet is also known as the Stone Age diet, the hunter-gatherer diet, or the caveman diet.
Before modern agriculture developed about 10,000 years ago, people usually ate foods that they could hunt or gather, such as fish, lean meats, fruits, vegetables, nuts, and seeds.

The development of modern agriculture changed the way people eat. Dairy products, nuts, and seeds have become part of the people's diet.
Proponents of the paleo diet believe that the human body did not evolve to process milk, legumes, and grains and that eating these foods can increase the risk of certain health conditions, such as heart disease, obesity, and diabetes.

Paleo Diet Approved and Avoided Foods

On a paleo diet, you'll find fewer processed foods, but you'll also need to cut out all grains, nuts, and most dairy products. Here is a closer look at the meal plans.

Paleo diet allowed food list.
Although the paleo diet has not proven to work, if you want to try this eating plan, you should prioritize refueling with lots of natural foods and natural fats, including the following options:
1. Lean cuts of beef, pork, and poultry, preferably grass-fed, organic or free-range chicken. (1)
2. Hunted animals, such as quail, venison and bison
3. Olive oil, flaxseed oil, and walnut oil, to taste
4. Fish, including oysters
5. Eggs, but not more than six weeks old, and preferably free-range
6. Fruits, like strawberries, melons, mangoes and figs
7. Nonstarchy vegetables, such as asparagus, onions, bell peppers, and squash
8. Nuts and almonds, cashews, walnuts, including pumpkin seeds

Paleo diet food to avoid
Any food that was not readily available to Paleolithic humans was forbidden in this diet. This means that processed foods — many of which have added butter, margarine, and sugar — shouldn't be part of the paleo diet. The same is true of dairy products, which Paleolithic humans may have been inaccessible to, and nuts, which many diet proponents believe are indigestible.
Keep in mind that some versions of the Paleo diet are less restrictive than others and allow for some dairy products or nuts, such as peanuts.

Paleo diet food list not allowed

-All dairy products, including milk, cheese, yogurt, and butter
- Sweetened soft drinks and fruit juices
- Legumes, such as chickpeas, peanuts, and peas
- Starchy vegetables, like potatoes (and some even say sweet potato)
- Cereal grains, such as oats, rye, rice, and barley
- High processed food
- Artificial sweetener
- Candy, including all forms of candy and honey and sugar
- Processed and preserved meats, such as bacon, deli meats and hot dogs.

Paleo Diet Rules
Since no Paleo rulebook is actually set in stone (age), here is a guide that most experts follow. This will help any Paleo Diet newbie understand what to expect when you become a full (or even half) caveman.

Eat fewer processed foods.
Packaged chips, cakes, breads, etc. While it may seem difficult at first, you may find it even more difficult to add it back into your diet once you start to feel better.

Eat plenty of whole foods.
We can't live without sweet potato, avocado and egg while eating Paleo.

Find what's right for you.
Some Paleo peeps eat rice every now and then (gasp!), while some won't even say the word "rice" without flinching. Be your own caveman and make a plan that will help you succeed in feeling your best.

Avoid foods that don't make you feel good.
Even if there are foods that are "Paleo-approved," that doesn't mean you should consume them. The bolognese recipe calls for red meat but you are not a "red meat" person? Go for the lean turkey instead.

Just because it's packaged doesn't make it completely off-limits.
We're definitely stocking our kitchen with these Paleo-approved staples. And when we're on the road, we bring these travel-friendly snacks.

Don't be too strict.
We like to follow the 80/20 rule: 80 percent of the time we're going to eat Paleo, but 20 percent of the time we don't say no to pizza, rice, cake, or cheese. The slack makes it easier to stick to the plan most of the time.

Don't totally say goodbye to your favorite junk food.
Paleo lets you eat pancakes, chicken tenders, and chocolate, as long as they are made with Paleo-approved ingredients. Think coconut flour flapjacks, almond crusted tenders, and triple-ingredient chocolate.

Learning to love cooking
Because you are eating less processed foods, you will be making more homemade foods. Don't let it stress you. Find an easy recipe (like all of these), and one you really enjoy, so that it becomes a pleasure, not a distraction.

Benefits Of Eating A Paleo Diet

While getting rid of bloating, no more acne, and no migraines is certainly not a guarantee, clearing your diet and focusing on whole, fresh foods is definitely a good idea. Real food in proper portions helps you feel more satisfied as it helps keep your blood sugar levels in balance and your hunger hormones in balance.

About 70% of the average American's diet is made up of refined sugar, whole grains, dairy, and vegetable oils (often hidden in favorites like bagels, ice cream, and pizza, among other foods), too. And eating paleo is avoiding those processed foods. It's forcing people to shop around the grocery store for real food that comes to life just like the one our ancestors ate. The paleo diet is very concerned about sustainability because it's all about eating what is naturally available.

Of course, diets have their critics. All the foods that are allowed are nutritious—only a few that are not allowed that worries me. I like to focus on eating fruits and vegetables, giving axe refined sugar, and ditching processed foods, but limiting whole grains, potatoes, nuts, and dairy is unhealthy.
Are you still interested in trying the Paleo diet? Modify your program with a more general "clean eating" focus, combining nuts (plant protein!), low-fat dairy (probiotics!), and whole grains (fiber!). Or consider the outline below—it's a paleo diet "the way" for beginners.

A Sample of Paleo Diet Plan

This menu consist of a balanced amount of paleo diet friendly foods.
By all means, customize this menu according to your own preferences.
Monday
Breakfast: vegetables and meat (can be obtained from leftovers from the night before).
Lunch: Sandwich with lettuce and greens with fresh meat.
Dinner: Sauté ground beef with vegetables. Several berries.

Tuesday
Breakfast: Vegetables and eggs fried in coconut oil.
Lunch: Chicken Salad with Olive Oil. A handful of nuts.
Dinner: Steak with greens and sweet potatoes.

Wednesday
Breakfast: Eggs and vegetables deep-fried in coconut oil. One slice of fruit.
Lunch: Chicken Salad with Olive Oil. A handful of nuts.
Dinner: Burger (no buns) fried in butter, with vegetables and some salsa.

Thursday
Breakfast: An egg and a piece of fruit.
Lunch: Leftover stir-fry from the previous night. A handful of nuts.
Dinner: Pork fried with vegetables.

Friday
Breakfast: Bacon and egg, with a slice of fruit.
Lunch: Leftover burger from the previous night.
Dinner: Salmon fried in butter, with greens.

Saturday
Breakfast: Bacon and egg with a slice of fruit.
Lunch: Leftover steak and greens from the night before.
Dinner: Grilled salmon with greens and avocado.

Sunday
Breakfast: vegetables and meat (can be obtained from leftovers from the night before).
Lunch: Sandwich with lettuce and greens with fresh meat.
Dinner: Grilled chicken wings with greens and salsa.
It's usually not necessary to track calories or macronutrients (protein, carbohydrates or fat) on a paleo diet, at least not in the beginning.
However, if you need to lose a lot of weight, it's a good idea to reduce carbohydrates and limit your intake of high-fat foods, such as nuts.

Summary
Some followers of the Paleo diet aim to eat in the way our prehistoric ancestors did. They seek out unprocessed whole foods and avoid processed foods, whole grains, nuts, and dairy products.
Proponents of Paleo argue that our bodies are unable to process the food that emerged after the development of agriculture.
A paleo meal plan can support weight loss, improve insulin sensitivity, and reduce blood pressure in the short term. The results of small, preliminary studies support some of these health effects, but more research is needed to confirm.
The paleo diet may not be safe for everyone, so it's best to talk to your doctor or a nutritionist before making any significant dietary changes.

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