It does not matter if your goal is to get rid of extra pounds or build muscle and give the body relief, you've probably already seen that the key to success is diet.
Author: Shannon Clarke
It's no secret that the food that we eat every day has a big impact on how we look. If the food contains insufficient nutrients, then we will not look like it. Conversely, if our food is rich in all the necessary substances, then this will have a positive effect on the appearance.
You must have heard about the paleo diet for the first time, about it you write in magazines and books, you can often hear admiring reviews of people who adhered to it. So what is it and is it really so effective? Having received a general idea of the paleo diet, you can understand if it suits you. Let's dwell on what you need to know about the paleo diet.
The name "paleo diet" is an abbreviated version of the "Paleolithic diet". This approach consists in the desire to return to our beginnings and create a diet based on those products that in ancient times cave people used to eat.
Undeniable is the fact that thanks to the development of modern technology, the cooking process today is very different from the process that our ancestors used. They were forced to hunt and get food for dinner, we also need to take a walk to the nearest food store, where the shelves are filled with ready-made food and half-finished products. The problem is that because of all these changes, our nutrition has deteriorated significantly, and we are increasingly moving away from what Mother Nature has given us.
The concept of the paleo diet is to address the origins. Adhering to this direction, you will forget about the semi-finished products that are sold in supermarkets, giving preference to the food that nature and land presented to us.
If it was available thousands of years ago, then why not apply it in our time? Your diet should consist mainly of meat and fish dishes, lots of fresh fruits and vegetables, as well as nuts and seeds. In moderate amounts, you can use vegetable oils. From the diet, you need to exclude dairy products, cereals, legumes, vegetables rich in carbohydrates, fatty meats, foods high in salt (for example, convenience foods and salt nuts).
What are the advantages of a paleo diet? Do you need it?
As soon as you start to adhere to the paleo diet, the blood sugar level is normalized. Many of us suffer from constant changes in the level of sugar in the blood and this is only the reason for the paleo diet. The more stable the level of sugar in the blood, the less often you will experience a sudden feeling of hunger, feel constant fatigue and, naturally, you will be less likely to develop diabetes.
Given that the paleo diet is based on products that contain unsaturated fats (nuts and seeds), and the intake of saturated fats will decrease due to the exclusion of dairy products and fatty meat from the diet, you will be able to lower cholesterol, which will significantly reduce the risk of heart disease .
Adhering to the paleo diet, you will not have to look for additional sources of protein, which is so necessary for building muscle mass and reducing weight, because each of your meals will include low-fat meat dishes. A combination of lean meat with a lot of vegetables and fruits will reduce the amount of calories consumed, which will significantly contribute to weight loss.
If you are striving for a significant build-up of muscle mass, which requires consuming more calories, you can simply add more nuts and seeds to your diet. You will eat foods rich in unsaturated fats, while also getting enough calories.
Problems associated with paleoets
So what are the drawbacks of the paleo diet, and are they anyway?
The biggest problem that you can face, but which, in turn, can be easily eliminated with proper planning, may be an insufficient amount of carbohydrates. This is only relevant if you are training hard. Obtained from fruits and vegetables carbohydrates will not be enough for you, otherwise after training you will be exhausted. If you need to receive more than 4000 calories daily, 2000 of which – consuming carbohydrates, then it will be difficult for you to adhere to paleo diets. The only energy source for performing intensive exercises is glucose (fats do not affect this process), so you need to look for a way out of the situation.
To solve this problem is quite simple. You need to saturate the diet with fruits high in carbohydrates. It can be bananas, cherries, pineapples. Having consumed one large fruit, you can get up to 100 calories.
In addition, some athletes may include in their diet healthy cereals, such as brown rice and oatmeal. Of course, using these products, you will depart a little from the paleo diet, but if the source of carbohydrates are only these natural products, the benefit from the paleo diet will not decrease, and you will receive the necessary amount of carbohydrates to replenish energy.
With the second restriction, adhering to the paleo diet, vegetarians may encounter. The source of protein for vegetarians are such products as quinoa, soya, lentils, chickpeas and other legumes, and their use is not allowed when observing a paleo diet. Therefore, vegetarians need to look for another source of proteins.
Vegetarians who want to adhere to paleo diets can consider the option of adding protein powder to the diet to provide the body with the necessary amount of proteins in addition to food that is not restricted. However, this will not be a real paleo-diet, since the use of dairy and egg products is not allowed.
If you decide to change your lifestyle, go to the paleo diet, start with the exclusion from the diet of semi-finished products and carbohydrate products. From them you must refuse first. Then, exclude dairy products, fat meats and legumes. If you exclude products in this way, switching to a paleo diet will not be as stressful as it would be if you immediately abandoned all these products. Below you will find an example of a paleo diet menu for one day, as well as a table of products that you can use, and which you can not.
Between lunch and dinner
Here are the main aspects of the paleo diet. Of course, it does not apply to low-carbohydrate diets, as, for example, the Dr. Atkins diet, as it involves the consumption of a large number of vegetables and fruits. This is a kind of diet that will benefit your health and help you easily reduce weight to the desired level and maintain it at this level.
On Russian websites about the paleo diet in general there is a lot of inaccurate and even contradictory information. If you can read English, then it's better to read on English sites.
A lot of inaccuracies in the article, having studied a lot of paleo sites in English, I think so. Gluten-free cereals are usually limited, and buckwheat is not indicated anywhere, they simply do not have it. Why the author here forbids it – I do not understand. But bacon and eggs paleozoic comrades eat heroically. Well, etc. (((
Come on, they just do not have it. Buckwheat is called.
Lost soybeans include, and why is excluded yams, this is a kind of moss that contains VEGETABLE progesterone, which is vital.
And why does not anyone care that walnuts can be both limited and unlimited?
I will stick. Do you have potatoes and eggs on the first photo, but they can not be used ?!
Make corrections, eggs can.
But there is no potato, after all? It seems to me that you just took a photo from somewhere without thinking twice. It is more important to approach the matter if it is so serious.
an excellent diet! I wanted to know MORE !!
Well buckwheat / rice / lentils – clear, cereal.
Why honey and eggs – it is not clear.
Indeed, eggs are allowed under the paleo diet. Moved them to the category "in a limited number," since from the point of view of gastroenterology, however, their consumption should be limited.
About eggs – it's really very strange. Paleohotnikov-collectors just eggs with a great desire to collect and eat – see Australian, for example, the natives.
it is possible more in detail why such products as: eggs, buckwheat \ rice \ lentils, beans, honey are not recommended?