Paleo Diet Plan is basically a high protein and fiber eating plan that promises the loss of weight without cutting calories and with major improvements in health. It’s based on emulating our ancestor’s diet.
According to Loren Cordain, Ph.D., who wrote the book on The Paleo Diet, Eating like the prehistoric ancestors causes people to be leaner and less likely to suffer from diabetes, cancer, heart disorders and other health problems.
The plan is motivated by the fact that our ancestors were genetically not different with the modern human beings. They thrived by eating whole, nutrient dense, unprocessed and nourishing food, and they were free from diseases such as heart diseases, diabetes, and obesity.
A plan is a guideline, not written on stones that people can adapt.
VIDEO: Paleo Diet Plan
Food to eat on the Paleo diet plan
Meat: beef, chicken, pork, turkey, lamb, and others
Eggs: pastured or Omega-3 enriched eggs, choose free range
Vegetables: Kale, Broccoli onions, pepper, carrots tomatoes and others.
Fruits: Apples, oranges, bananas, avocados, strawberries, pears, blueberries and others
Tubers: Sweet potatoes, yams, turnips, potatoes
Nuts and seeds: Walnuts Hazelnuts, sunflowers seeds, almonds, macadamia nuts, pumpkins seeds and more.
Healthy Fats and Oil: Coconut oil, olive oil, lard, tallow, Avocado oil and others
Salt and spices: Himalayan salt, sea salt, garlic, rosemary and turmeric. These salts have a low level of sodium thus they help in controlling the level of sodium in the body.
Paleo Diet Plan Foods to avoid
Sugar and high fructose Corn syrup: Fruit juice, soft drinks, table sugar candy, pastries and others
Dairy: Avoid low-fat diary
Grains: Bread, pasta wheat, Spelt, barley .rye and others
Trans Fat: These are found in margarine and many processed foods. They are referred to as partially hydrogenated oils or hydrogenated oils.
Legumes: Lentils, beans and more.
Vegetable oil: corn oil Soybean oil sunflower oil, safflowers oil and cotton seed oil
Artificial sweeteners: Sucrose, saccharin, Aspartame and more.
Highly processed foods: avoid everything that is labeled diet or low fat.
These are healthy in small amounts:
Wine: quality red wine which has high antioxidant and beneficial nutrients.
Dark Chocolates: They are very nutritious and are extremely healthy. Choose those that have 70% of higher content of cocoa.
What to drink when thirsty
Water should be a go-to beverage when it comes to hydration. However, there are some drinks which are anyway allowed but are not Paleo. They include:
Tea which is healthy and loaded with many antioxidants and various compounds which are very beneficial to our bodies. Green tea is the best.
Coffee which is also high in antioxidants.
People on Paleo diet plan are limited to three meals a day. However when one get hungry, he/she can take some Paleo snacks which are easily portable and simple. They include:
A piece of fruit
A handful of nuts
Hard boiled eggs
Homemade beef jerky
Apple slices together with almond butter
Berries with coconut oil
A sample one week Paleo menu
breakfast: vegetable and eggs, coconut oil and fruit.
Lunch: Chicken salad nuts and olive oil.
Dinner: Burger fried in butter.
Breakfast: 2 Eggs and a fruit
Lunch: Leftovers burgers from the previous night.
Dinner: Salmon fried in butter and some vegetables
Breakfast: 2 eggs and bacon
Lunch: strip steak and mixed veggies
Dinner: ground beef stir fry and some berries.
Breakfast: bananas and fresh strawberries
Lunch: an apple with Tuna salad
Dinner: Mashed cauliflower and grilled steak.
Breakfast: Sauteed broccoli and a sausage
Lunch: Spinach and hamburger patty
Dinner: Avocado and salmon
Breakfast: bacon and two eggs
Lunch: Grilled chicken and steamed vegetables
Dinner: Spinach and grilled shrimp salad
Breakfast: Paleo pancakes with blueberries
Lunch: Sweet potatoes and pork chops
Dinner: Steamed vegetables and bison burger patty
The plan allows some cheating especially when starting.One is is allowed to eat when he/she wishes only three times a week. Cordain calls them, open meals.
Exercises are not required when one is losing weight using the plan, but it’s strongly recommended so as to maintain weight loss and overall weight.
Cordain recommends people on the diet plan to connect to others online for social support, encouragement, consultation and advice.
Health benefits of Paleo Diet
Improved blood lipids
Leads to significant weight loss
Enhanced autoimmunity that helps in protecting our body against bacterial parasitic and fungal infections
Can reverse diabetes