How Does The Paleo Diet Cause Weight Loss?
The paleo diet is a high-protein, low-carbohydrate diet that mimics the diet of ancient humans. The paleo diet is based on the belief that this hunter-gatherer ancestor had lower rates of chronic conditions, such as obesity, diabetes, and heart disease, and is said to be related to differences in their diet.
However, while some claim that the paleo diet can improve health and promote weight loss, others point out that it is too limiting and may be difficult to follow. This blog is about the Paleo diet and whether it works for weight loss.
Paleo Diet Description
People who support the paleo diet claim that it can help lose weight and reduce the risk of several health conditions. The focus of this diet is to eat foods that may have been available in the Paleolithic era. The Paleo 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 and grains have become a part of people's diets.
Proponents of the paleo diet believe that the human body did not evolve to process milk, nuts, and seeds and that eating these foods can increase the risk of certain health conditions, such as cardiovascular disease, obesity, and diabetes. Foods that someone on a paleo diet can eat include:
nuts, seeds, lean meat, vegetables, fruit, fish
eggs, spices, herbs and oils derived from fruit or nuts, such as olive oil, coconut oil, and almond oil
People who follow a paleo diet tend to choose grass-fed organic meats because they are the least processed. Foods that should be avoided on the paleo diet include:
- Legumes, such as chickpeas, lentils, peas and peanuts
- whole grains, including wheat, oats and barley
- fine granulated sugar
- artificial sweetener
- dairy products
- trans fat (hydrogenated oil)
- diet products or low fat
- salt
People who follow the paleo diet should drink lots of water. Some people following this diet also drink black coffee or green tea, but they avoid all soft drinks and juices with added sugars.
Regular exercise is another essential part of the paleo lifestyle.
Paleo Diet Weight Loss Recipes
All of these issues – food appreciation, nutritional deficiencies, and nutrient sharing – explain why the advice to “eat less and move more” doesn't actually work. Eating less can actually make a nutritional deficiency worse, not better. And that's certainly not addressing the issue of overly pleasurable food or hormonal dysregulation at all!
It's very important. Losing weight is not a will. Craving-based diets fail. You can't lose weight on your body. You may win battles, but your body will always win the war. You can only lose weight by eliminating the need to fight against your body.
That's why Paleo's approach to losing weight is different. Instead of simply trying to starve your body into submission, the goal is to correct the underlying problem. It's about working with your body, not fighting it.
Paleo Diet How To Start
The paleo diet involves restricting any food that was not available to early hunter-gatherers, including processed foods, dairy products, added sugars, whole grains, and nuts.
The plan encourages filling your plate with minimally processed whole foods, such as meat, fish, poultry, fruits, vegetables, nuts, whole grains, and healthy fats.
However, there are several variations of the diet, each with slightly different guidelines about which foods are acceptable. Some modified paleo diets are less restrictive and allow moderate amounts of grass-fed butter and certain gluten-free grains and nuts, as long as they have been soaked and cooked.
How The Paleo Diet Works?
Eating Nutrient-Dense Foods
If you eat a solid Paleo diet, you're eating an incredible variety of nutrient-dense foods, from superstar animal foods like liver and seafood to plant foods like avocados, not to mention a huge pile of vegetables at every meal. For most people, Paleo is much more nutritious than anything they have eaten before. In some cases, supplements can help, but generally speaking, Paleo has covered your diet without really paying attention to individual vitamins and minerals.
This will eliminate any cravings that are based on nutritional deficiencies, which eliminates one big reason for your body to fight your weight loss efforts.
Dried fruit
Beans (especially roasted, salted peanuts) and Paleo "roasted" with peanut flour
Sweeteners, even “natural” ones such as honey
Even though these foods are technically “Pale”, some people find it difficult to stop eating; Cold turkey is often helpful, at least until you get into better routines and eating habits.
It's also worth noting that food becomes much more useful if the rest of your life is useless. Boredom and woe make it easy to look to sugar for comfort. Improve the rest of your life, and eating will have far less effect on you.
Troubleshooting Food Gifts
Another reason why your body may be fighting you is the "confusion" caused by high-reward foods. Once again, you can fix this with Paleo.
If you are hungry, Paleo food is good. But if you're not hungry, then it's not that much "overkill:" unlike a bag of chips, where you can keep rummaging through your bag over and over without ever realizing what you're doing. Try to eat a plate of broccoli or scrambled eggs like that, and it doesn't work.
This almost automatically eliminates the problem of "very good" or overly stimulating foods. There's nothing in the typical Paleo diet that shouts out your body's message of hunger and fullness like that, so there's no need to try to use "willpower" or anything else to eat small meals that are deliberately designed to be addictive.
If the basic Paleo diet doesn't get you to that point, a few extra adjustments might help; try eliminating:
Manage your stress.
Avoid extreme and strenuous exercise, and ensure that you recover properly from your workout.
Limit nuts and seeds, and eat lots of fish (for the science buff, this increases the Omega-6 to Omega-3 ratio).
A third strategy is intermittent fasting. Intermittent fasting mimics the benefits of carb restriction: for example, it lowers insulin, prompting your metabolism to use stored body fat for fuel. Since you don't consume any calories during the fast, your body is fully using the stored fat. Like the icing on the fat-burning cake, fasting also increases levels of several other fat-burning hormones like growth hormone and adrenaline.
Like the standard Paleo diet, intermittent fasting also lowers your caloric intake without forcing you to think about calories: You might eat a slightly larger meal for iftar, but if you fast for 24 hours, you're likely not going to eat more. today's food value at the end. But keep in mind: fasting isn't for everyone, and there's no need to do it if it doesn't work with your body.
Optimize Nutrition Partition
Another big reason why you may be struggling with weight loss is the partitioning of nutrients. Keep in mind that this refers to whether individual calories are burned for energy or stored as fat, and that requires healthy levels of hormones like insulin and leptin. In order to lose weight, you obviously expect it to be burned for energy. Here's how to do it:
First, find the carb level that works for you. When it comes to weight loss, carbohydrates are complicated. If insulin was a fat storage hormone and carbohydrates increased insulin, you would think that completely avoiding all forms of starch and shooting into ketosis would be a fast track to metabolic healing. For some people, it works like that. But on the other hand, not everyone has a low carb; some people actually lose weight more quickly on a moderate-carb diet. You can read about all of this in detail here; the short version is this: Paleo works because it allows you to find the right carb level for your own body, not because it sets a single carb intake that everyone should follow.
A second way to optimize nutrient partitioning is by managing inflammation. In the short term, inflammation is an entirely normal immune response to injury. But when it lasts too long, inflammation is no longer useful and begins to become very dangerous. Chronic inflammation creates a hormonal environment that increases hunger and impairs carbohydrate metabolism: it's a recipe for overeating and then storing those calories as fat. In order to reduce inflammation…
Get enough sleep.
Finally, you can increase your nutritional value through the most ancient of weight loss: exercise. Exercise is a good way to lose fat because it can burn calories. This works because exercise improves the hormonal environment in your body, making it more conducive to good nutrition (burning calories for fuel rather than storing them as fat).
Doesn't have to be too extreme. It's okay to just walk around. Take the dog to the park, ride your bicycle to the grocery store, or park a mile away and walk to work. No extreme burpee-studded hill sprints needed.
Summary
The people of the paleo diet aimed to eat in the way our prehistoric ancestors did. They seek out whole, unprocessed foods and avoid processed foods, (1) 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. 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 nutritionist before you make any significant dietary changes.
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