In this article, you will know the answer to the query “Paleo for Beginners – The Ultimate Paleo Diet Guide for Weight Loss“.
Whether your goal is to lose excess weight or simply become healthier, you probably already know that success can only be achieved by changing your lifestyle, following a healthy diet, and being more active.
We all know that the food we eat on a daily basis has an impact on how we look and how we feel.
If the food does not contain the necessary nutrients for our bodies, then we cannot expect to be healthy and look good.
If our food is enriched with all the necessary elements, then it will have a positive impact on our appearance and health.
It is undeniable that the processes of making different dishes have changed dramatically from what our ancestors did in the past as a result of the development of modern technologies.
For dinner, they had to hunt and gather food, while we just need to walk to the nearest supermarket, where the shelves are stocked with convenience foods and foods that are ready to eat.
Because of these changes, our nutrition has deteriorated very much, and we consume less and less of those products that do not have additives or are not processed.
In essence, the paleo diet is all about going back to its origins because we know that our ancestors were much healthier and stronger than we are. It was possible back then, so why is it not possible today?
When following this diet, you will avoid processed and convenience foods from supermarkets, and you will prefer to eat only natural foods. Here, you will learn more about the paleo diet and how it works, as well as what to eat and what to avoid.
Additionally, we provided some guidelines for a smooth transition, which include a sample menu for a week and paleo recipes.
What is Paleo Diet and How Does It Work?
In fact, the very name “paleo diet” comes from the term “Paleolithic diet”. In the Paleolithic era, which ended 10,000 years ago, primitive people didn’t know what a microwave oven was, and they didn’t eat convenience foods.
During that time period, agriculture was not yet developed, and people did not eat dairy products or cereals. To the ancient man, bread, sugar, and other “pleasures” of the modern diet were unknown!
The hunter-gatherers hunted and gathered. Many modern nutritionists claim that the paleo diet is the most natural food system, regardless of the century in which we live.
We are trying to return to our beginnings by trying to create a diet based on foods that cavemen used to eat ages ago. Science recommends following our ancestors’ diet to lose weight, get healthier, and become completely transformed.
In other words, your diet should consist mainly of fish and meat dishes, a large portion of fruits and vegetables in fresh form, as well as mushrooms, seeds, and nuts.
It is permissible to consume vegetable oils in reasonable quantities. Legumes, cereals, dairy products, fatty meats, carbohydrates-rich vegetables, and salty foods, such as convenience foods and salted nuts, should be avoided since salt has a negative effect on kidneys and causes joint pain.
Because it was hard to survive in primitive times, people ate mainly what was accessible. In addition, they constantly hunted birds and small games, which is easily replaced by physical activity in modern society.
Paleo diets are characterized by the fact that they do not impose certain restrictions on the amount of food consumed or the way it is prepared, the food you eat simply tastes better. Boiling, stewing, and frying is all options for preparing meat and fish. Organic produce is recommended whenever possible.
It is believed by proponents of the paleo diet that the human digestive system is specifically adapted to foods of the Paleolithic period. Foods that appeared later are in conflict with the biological genetic essence of the human genome, which has been formed for several million years.
During evolution, our digestive tract has perfected the capability of digesting food from hunting and gathering. In the past 2.5 million years, mankind has not consumed milk (with the exception of breastfeeding) or cereals, refined, canned food, and went without them completely.
Agriculture and cattle raising appeared only about ten thousand years ago, which by the standards of evolutionary processes is a blink of an eye, and major changes are impossible during this period. We have, however, seen a dramatic transformation in our food during this period.
Cereals are grown and baked, sugar is obtained and jam is cooked, and livestock is raised whose fat content is several times higher than that of their wild relatives. All of this is not even mentioning all the chemical additives and genetically modified products, whose history is only a few decades old!
In fact, our body cannot keep up with the advances in the food industry, and an irrational diet — the consumption of a large number of sweets, fatty foods, and refined foods, as well as obvious overeating — is one of the main causes of excess weight and a variety of diseases.
The consumption of this group of products accounts for 50 to 60% of the diet in modern nutrition, and it is a contributor to many diseases since genetically, the body does not need them. When you return to a healthy diet, you will be able to eliminate many health problems.
Paleo diet adherents believe the primitive diet is most compatible with the human genome, so returning to our origins will allow us to forget about many contemporary diseases and allow us to lose weight.
Meat provides the body with the necessary amount of calories. Whenever you consume protein food, remember that it requires physical activity to digest, which is what our ancestors did while hunting and gathering.
Fish contains a large amount of polyunsaturated fatty acids, which help the body produce sufficient energy, satisfy hunger, and control the levels of cholesterol and glucose in the blood. This is a low-carbohydrate diet since the amount of carbohydrates consumed is minimized.
In addition to preventing obesity, cutting out dairy products and sugar can also prevent diabetes. Those who did not know how to cultivate agriculture did not raise cows, collect milk, or prepare the products associated with raising cows.
They preferred meat that was rich in amino acids and protein. Additionally, milk is not consumed because an adult’s body does not produce enough enzymes to process lactose, which is only digested in infancy.
Salt should be replaced with spices and herbs and sweet coffee and iced tea with plain water (at least 1.5 cups should be consumed daily).
Kitava Island (Papua New Guinea) is probably the most thoroughly studied settlement of hunter-gatherers, and its people are a great example of the benefits of paleolithic eating habits today.
Dr. Staffan Lindeberg studied the Kitavans’ consumption habits carefully and concluded that they consume exclusively:
- Fruits that are starchy (taro, sweet potatoes, yams)
- (bananas, papayas, pineapples, mangos, guavas, watermelons, pumpkins)
- Fisheries and seafood (swordfish, Mahi, pompano, crawfish, etc.)
Kitavans are strong and healthy, and they do not have obesity, diabetes, heart attacks, strokes, and acne, despite the fact that many of them smoke! They are an excellent testament to the effectiveness of a paleo diet.
As many mistakenly believe, Paleo is a recreation of the diet of ancient people, not a re-creation of their way of life. It is not necessary to hunt animals on your own, fish with a fishing pole, or look for edible roots and berries in the woods.
The necessary products can be purchased from farmers or from specialized organic stores. It is important to note that this method of eating should not be followed only for a short period of time. The diet can be followed for a long time and adjusted slightly according to individual needs and digestive system characteristics.
In order to consume the most nutrient-dense food, we would really like to believe that there is some kind of inner wisdom which controls our dietary desires. Unfortunately, based on scientific research, in addition to a craving for certain nutrients, such as salt, there is no such “wisdom” to guide us when choosing certain products.
Food preferences, to which we are drawn, and which we choose, are determined by social habits or environmental factors, such as stress, rather than by instinct. Here are some examples:
- Research indicates that our desire for particular products is closely related to past emotions and pleasure, not to a drive to maintain homeostasis or energy balance.
- Eating foods high in fats and sugars triggers the release of substances called endocannabinoids in the intestine. As a result, these substances affect dopamine and opioid receptors in the brain (the tetrahydrocannabinol in marijuana also activates these receptors). By consuming these products, we get the same kind of high we get from alcohol and drugs. The craving for such foods has nothing to do with homeostasis, energy balance, or what our ancestors ate. They simply improve our moods.
- As a result, we get satisfaction from consuming these products in the same way we do from alcohol and drugs. Such cravings have nothing to do with homeostasis, energy balance, or what our ancestors ate. Rather, they merely make us feel better.
- Sometimes, environmental factors, such as chronic stress, which our ancestors did not experience, override the genetic predisposition, resulting in a strong craving for a certain product. Chronic stress increases the level of the hormone ghrelin, which promotes hunger and makes people crave sweets.
- Prenatally and postnatally, preferences for certain foods are influenced by the taste of amniotic fluid and breast milk. As a result, young children enjoy the flavors of vanilla, garlic, mint, carrots, and alcohol from birth.
- In addition to ethical and family upbringing, eating habits are not instinctive.
The cravings for certain products are not based on instinct, as you can see. The feeling of hunger is “stealthy” by extremely tasty foods containing a lot of fats and sugar, and dietary preferences depend on many factors that our ancestors lacked.
Having this knowledge will help you develop a reliable diet plan, such as the paleo diet, which eliminates these pitfalls.
The Health Benefits of the Paleo Diet
The Paleo diet is extremely beneficial to the human body. Paleo diets have a positive effect on weight loss and external transformation alone.
The Paleo diet advocates believe the food system of primitive people has a number of advantages, including numerous health benefits.
Scientists in Sweden compared a paleo-style diet with a therapeutic low-fat diet for diabetics that included dairy products and cereals in a study published in 2009.
As a result, participants in the paleo diet group showed improved glucose tolerance, a more pronounced weight loss (6.5 pounds more), and lower blood pressure than those in the diabetic diet group.
Nevertheless, one of the first studies devoted to the nutrition of our ancestors was conducted in 1984.
In this study, it was found that aboriginal people with diabetes who switched from a high-carbohydrate diet rich in processed foods to their “native” diet (fresh food such as kangaroo meat, birds, crocodiles, turtles, sweet potatoes, figs, honey, and fish) were able to lose an average of 16 pounds, stabilize their cholesterol levels and eliminate their diabetes. The experiment laid the foundation for research on paleo nutrition.
A clinical trial of two diets was also conducted by Dr. Staffan Lindeberg, who studied Kitava islanders. Heart disease and diabetes patients volunteered for the study.
For 12 weeks, they were fed two types of diets: Mediterranean (whole grains, low-fat dairy, vegetables, fruit, fish, oils, and margarine) and Paleo (whole grains, low-fat dairy, vegetables, fruit, fish, oils, and margarine). Mediterranean diet results: volunteers lost weight, and four out of nine people had normalized blood sugar by the end of the study.
Researchers found that volunteers following a Paleo diet lost 70% more fat than those following a Mediterranean diet. By the end of the study, all 10 participants in the study had normalized their blood sugar levels.
Compared to the other group, the paleo diet group consumed much more protein. The benefits of protein food include staying fit and strong, staying thin, and feeling satisfied after eating.
Let’s take a closer look at some of the main benefits of paleo eating. Dietary benefits of paleo eating include:
- Enhances a person’s hormonal background.
- Promotes muscle growth. It is essential to consume low-fat meat regularly in order to increase muscle mass since it contains a sufficient number of natural proteins. If your main goal is to build muscle mass, which involves consuming a substantial number of calories, you can simply add more seeds and nuts to your diet. In this case, you will consume food that is enriched with unsaturated fats, but you will also receive a plentiful amount of calories.
- It is believed that followers of this diet are virtually depressed-free and have higher stress resistance.
- In the beginning of the paleo diet, your blood sugar level will return to normal because there are no products that cause blood glucose levels to skyrocket. Many people suffer from constant changes in blood sugar levels, so the benefits of paleo diets are already apparent.
- The more stable the blood sugar level, the less likely you will feel strong hunger, constant fatigue, headaches, and, of course, the risk of developing diabetes will decrease significantly. A paleo diet is ideal for people who already suffer from diabetes.
- In light of the fact that the paleo diet primarily consists of foods containing unsaturated fats (fish, seeds, and nuts) and that the amount of saturated fat in the diet is reduced as a result of the elimination of fatty meat (the amount of saturated fat in the meat of wild animals and birds is very low, compared to the livestock raised at home) and dairy products from the diet, it will have a beneficial effect on your blood vessels and the amount of bad cholesterol in your blood will decrease.
- Reduce the risk of cardiovascular disease. Having lower blood cholesterol levels reduces the risk of developing diseases in the central organ of the circulatory system.
- As an observer of the paleo diet, you will not need to look for auxiliary sources of protein, which is important if you want to lose weight, since each meal will accommodate low-fat meat dishes. Lean meat combined with a significant amount of vegetables and fruits will lower the number of calories consumed, which will greatly contribute to weight loss. In two weeks, following the paleo diet can help you lose up to seven pounds of excess weight.
- The paleo diet is a great way to prevent atherosclerosis.
- It helps lower blood pressure.
- Refusing refined products, harmful fats, and sugar will have a beneficial effect on the dynamics of weight loss and improve the work of the internal organs.
- A benefit of this diet is not having to spend a lot of time at the stove because fresh produce is usually used for side dishes and only meat must be cooked.
- Protein food makes up the basis of the diet, including meat, fish, poultry, seafood, and the gifts of the fields and gardens. Thus, the body will not lack protein – a building material and other elements essential to all life processes. Minerals, vitamins, antioxidants, and fiber are provided by vegetables and fruits. It is not necessary to limit one’s portion size in this situation since all of these products are very low in calories.
- This diet is advantageous because it does not require counting calories, weighing food, or keeping food diaries. An individual intuitively knows how much food to eat to meet the needs of his body at a given moment.
- There are doctors who advocate the paleo diet in combination with cross-fit, arguing that this method really contributes to the maximum natural normalization of the mass and the health of the whole organism. Medical research, in this area, indicates that the paleo diet helps to reduce the level of harmful cholesterol, clean blood vessels, and regulate digestion, as well as restore the liver and gallbladder.
- Your skin will look better and your hair will be shinier and healthier.
What to Eat on Paleo Diet
On a paleo diet, a wide variety of products are allowed. Here are some examples:
- Among the meats available are poultry, pork, veal, beef, lamb, bacon, rabbit, and venison. The strictest followers consume only meat of wild animals, birds, or organic meat obtained by growing animals without the use of supplements.
- Seafood and fish are caught in the sea, ocean, or river.
- Eggs from chickens, quails, and ostriches, are all raised naturally.
- The following vegetables are grown without fertilizer: asparagus, zucchini, cabbage, cauliflower, broccoli, carrots, artichokes, spinach, celery, green onions, etc.
- Bananas, avocados, apricots, grapes, kiwi, limes, lemons, oranges, tangerines, pears, watermelon, melon, figs, mangos, pineapples, passion fruits, papayas, etc. are naturally grown without fertilizers.
- Blueberries, blackberries, cranberries, cherries, raspberries, strawberries, etc. are grown without fertilizer.
- Fats allowed: walnut oil, linseed oil, olive oil, avocado oil, macadamia nut oil, and coconut oil (in small amounts).
- Mushrooms are allowed.
- Natural seasonings and spices are allowed.
- Apple cider vinegar and soy sauce (naturally fermented without wheat)
- Nuts: hazelnuts, cashews, almonds, pine nuts, pecans, walnuts, pumpkin seeds, and sunflower seeds, except peanuts, which are legumes.
- Water, infusions of herbs, and coconut milk are allowed to be consumed as drinks. Some people also consume coffee and alcohol in small amounts.
- Despite the fact that gelatin was not present in the Paleo Age, paleo adepts used it for cooking. Today, butter is also allowed as part of the diet.
What Not to Eat on Paleo Diet
Paleo diets do not allow the following foods:
- A cereal is any grain or cereal, bread, flour, or pasta without exception. According to the creators of the diet, cereals at best do no good, at worst – they will cause harm. Gluten is a protein that contributes to destroying intestinal flora, triggering bacterial infections, and inhibiting the absorption of vitamins. A certain group of lectins present in cereals and legumes weakens the immune system and reduces intestinal absorption.
- Legumes: peas, peanuts, beans, lentils, and soybeans contain lectin and phytates, which slow down digestion and even remove useful elements like iron, calcium, magnesium, and zinc.
- Dairy products and milk are not allowed in the original Paleo diet. Due to the inability of the human body to absorb the milk, lactose and casein intolerance are so common. Nuts, coconut milk, and cabbage are all good sources of calcium.
- Sugar, artificial sweeteners, and a wide variety of products with their content.
- Among the prohibited products are potatoes. Sweet potatoes can substitute for this root.
- There are six types of vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, and safflower oil.
- There is also salt, yeast, and vinegar.
- Alcohol, packaged juices, and beverages are also available.
- Products containing soybeans are also available.
- Foods in packages labeled as “dietary”, “fat-free” and convenience foods.
- Aspartame, sucralose, cyclamates, saccharin, and acesulfame potassium are artificial sweeteners. Choose natural sweeteners such as stevia instead.
Principles and Rules of Paleo Diet
There are several basic rules and principles that should be followed to achieve a positive outcome from the paleo diet.
- Eating food that was available to distant ancestors is the most important rule. The diet advocates recommend preparing a preliminary menu for the week, keeping in mind that the number of meat dishes should not exceed the number of vegetables. Primitive people did not always have access to meat in their diet, and hunting was not always successful.
- On the paleo diet, food does not have to be eaten in strict portions at the same time. It is also not advisable to control how much fat and carbohydrates a food contains. In general, products that are allowed to be consumed as part of the diet are the main rule. Even if you break the diet, you do not have to go through the same phases again.
- It is essential to use only natural products from organic farms, such as roots, berries, plants, herbs, fruits, and vegetables. No pesticides or preservatives should be used. Costs may be associated with this, but this requirement is crucial if we are to achieve our goals.
- Traditionally, people ate uncooked fruits and vegetables and cooked meat over an open flame. It is recommended to follow this principle when following a paleo diet, although you can cook in a more complicated way if you wish. Paleo adherents believe that what matters most are the right ingredients, not how they are prepared or how they are served.
- Be sure to take physical activity into consideration as well. Be active because our ancestors worked “hard and fast” to get their food and survive. Running in the morning or doing light exercise is also part of achieving the desired result with a paleo diet.
- For the intervals between meals, you should only eat if you are really hungry (and not out of boredom, sadness, or because you haven’t eaten for a while), but not less than three times a day. The amount of servings is not limited, but a reasonable person will understand proportions and have common sense. Try eating less and moving more if possible.
- Avoid carbohydrates in large quantities and simple carbohydrates (sugar, sweet soda, fast food, confectionery sweets, convenience foods) should be completely excluded from the diet. A carbohydrate diet is in opposition to the human genome, which has not changed despite a long and tortuous evolutionary process.
- Do not consume industrial sugar (natural honey can still be consumed). As well as causing serious diseases, sugar also contributes to obesity and increases the release of insulin into the bloodstream.
- Dietary, low-fat meat must be used in the paleo diet.
How to Go on Paleo Diet
You should remove carbohydrate foods and convenience foods from your diet if you decide to change your way of life by going on the paleo diet. They must be removed from your diet right from the beginning.
Remove dairy products, beans, and fatty meat after that. By eliminating the food in this way, switching to this diet won’t cause serious stress to the body, as it would with the immediate rejection of all of these foods.
If you want to see positive results, the scientists-nutritionists recommend sticking to the paleo diet for at least two weeks.
A doctor should be consulted in the beginning. There are certain contraindications to the Paleo diet. A lack of calcium and iodine is caused by the rejection of dairy products.
The diet is also not recommended for people with kidney disease, pregnant women, or nursing mothers. It is quite challenging to adhere to the paleo diet during the first week due to the requirement to avoid salt, flour, cereals, legumes, and dairy products.
Nevertheless, as the testimonies demonstrate, health improves, as do mood, work abilities, and digestion (due to an increase in the amount of vegetable fiber consumed).
- Ensure that your diet contains fiber-rich products. Nuts, fruits, seeds, cabbage, cabbage, lettuce, and vegetables are very useful for the body, and such nutrition is favorable to the heart. People with gastritis, however, should be careful with fiber-rich products!
- Even if it is winter outside the window, we should include fruits and berries in our daily diet, such as apples, raspberries, blueberries, strawberries, and grapes. In fact, these products have antioxidant properties, and anti-inflammatory properties, contain vitamin C, and are important in preventing a wide range of diseases.
- Among the best sources of Omega-3 and protein from non-animal sources are walnuts, almonds, and hazelnuts.
- On the paleo diet, protein from animal origin is allowed, including fish that contains omega-3 fatty acids, eggs, chicken, turkey, and other low-fat meat. However, these foods should not be consumed excessively or too often.
- Do not consume cereals or flour products. Pasta, bread, and various types of cereal all contain gluten in large quantities, which can lead to the immune system and nervous system disorders.
- Supplement your diet with vitamins and minerals even if your diet is rich in natural vitamins.
- To the greatest extent possible, choose green tea varieties over coffee, preferably avoiding it altogether. Excessive doses of stimulants can cause nervous system disorders, nervousness, and excessive excitability, which can negatively affect metabolism.
- The best way to maintain health and beauty is to eat breakfast and sleep well.
- The pancreas is harmed by simple carbohydrates. Even if you eat only one candy or a piece of sugar, your body immediately begins producing insulin and storing fat.
- Drink at least 1.5 quarts of water every day.
Primal people could not cook puddings and other delectable dishes, but modern devotees of the paleo diet are not opposed to enjoying a wide variety of culinary delights, such as pancakes made from coconut shavings, spaghetti made from pumpkin, and coconut cottage cheese.
Below is an example of how your menu may look if you try to live like your ancestors. Obviously, you can take a break from it, you can replace some dishes with others and alternate days of the week – but, most importantly, use the right products.
There is nothing wrong with eating leftovers from yesterday’s meals (the ancients didn’t throw away food either), so don’t be surprised if this is also included in the Paleo diet.
With this menu, you do not have to count calories, but if you are trying to lose weight, try to consume fewer nuts and vegetables, and fruits that are high in starch.
An example of a weekly paleo diet could be as follows:
A cup of green tea with jasmine tea and 10 ounces of the omelet in olive oil or other oil for breakfast.
A morning snack of 2 ounces of dried pears.
Lunch consists of a salad of vegetables with cooked chicken breast and 1 12 ounces of almonds, along with a glass of mineral water.
A handful of walnuts and 2 fresh carrots for the afternoon snack.
10 ounces of cooked beef, 2 ounces of celery stalks, and a cup of herbal tea for dinner.
A plate of grated carrots, sliced apples, raisins, and walnuts, with a cup of green tea for breakfast.
I ate one and a half candied pineapple fruits for breakfast.
1 cooked sweet potato, 10 ounces of baked fish, and a glass of freshly squeezed juice for lunch.
Snack for the afternoon: 3 ounces of carrot sticks.
A cup of tea with dried fruits and 7 ounces of grilled turkey meat, broccoli broth, and 7 ounces of grilled turkey.
Two poached eggs, a handful of pine nuts, and a cup of green tea for breakfast.
Snack: three apples in the morning.
Lunch: a plate of vegetable salad with tuna, a handful of hazelnuts, and a glass of fruit juice.
I snacked on 1 12 ounce of dried apricots in the afternoon.
Dinner: 7 ounces roast beef meat, 4 ounces stewed zucchini with cherry tomatoes, 2 peaches, and a cup of green tea.
A breakfast of 7 ounces of scrambled eggs with bacon slices, 2 ounces of any berries (if not in season, then frozen), and a glass of fresh orange juice.
Morning snack: 2 stalks of celery, a handful of cashew nuts, and 12 cups of mineral water.
For lunch, I had cold tomato soup, two apples, and a cup of green tea.
Pistachios are unsalted: 2 ounces afternoon snack.
A cup of green tea with steamed salmon steaks, five ounces of boiled cauliflower, and two steaks of salmon.
A plate of fruit salad, almonds, and chamomil tea for breakfast.
Snack: 2 ounces of dried beef, and a glass of juice in the morning.
Lunch: 10 ounces of salad made from Peking cabbage, boiled eggs and shrimps, and 4 ounces of rabbit fried meat with lemon.
A handful of walnuts with raisins makes a great afternoon snack.
A cup of black tea and a chicken of tobacco with ginger for dinner.
A glass of apple juice, two cucumbers, four cherry tomatoes, and 7 ounces of chilled chicken breast for breakfast.
Morning snack: 1 ripe banana and mango.
Lunch: a plate of vegetable soup, 5 ounces of beef stew with vegetables, 2 kiwis, a cup of green tea.
Afternoon snack: 2 ounces of prunes.
Dinner: 7 ounces of cooked fish, a plate of fresh salad with greens, a cup of tea.
A cup of lime tea with a 7-ounce omelet with tomatoes and herbs for breakfast.
An apple and carrot salad with a glass of mineral water for breakfast.
Dinner: a cup of cranberry juice, 10 ounces of oven-roasted chicken fillet, 4 cucumbers, and a celery stalk.
Snack: Hard-boiled eggs (afternoon snack).
Dinner: seven ounces of turkey meat, three tomatoes, a handful of nuts, and a glass of juice.
There are 5 meals on the menu, but you can eat more often by including snacks like carrots, fresh vegetables, chilled cooked meat, eggs, berries, or nuts in your meal plan. In addition to speeding up the metabolism, this will reduce the amount of food consumed in the main portions.
The Paleo Diet Disadvantages
Is there really a problem with the paleo diet?
The major drawback of the paleo diet is the difficulty of finding products that fit its requirements. Additionally, this diet is not very budget-friendly. In a cold climate, it is not cheap to purchase only fresh fruits and vegetables grown naturally all year round.
Modern people, accustomed to eating fast food and using convenience foods, find it very difficult to give up these bad habits. Many people are concerned that they will have to abandon conventional products, such as potatoes, cereals, and dairy products.
If you do not consume enough carbohydrates, you may face the most serious issue. This can be eliminated quickly and easily with proper planning. You will encounter this problem if you train intensively.
After training, you will feel fatigued because of the lack of carbohydrates in fruits and vegetables that your body receives.
It will be impossible for you to follow the paleo diet if you need to consume more than 4000 calories each day, 2000 of which come from carbohydrates. You must find a way to avoid this situation since glucose is the only source of energy during intensive exercises (fat does not affect this process).
Fortunately, this problem can be easily solved. Increase the number of carbohydrates in your diet with fruits high in carbs. Among the best fruits for this purpose are cherries, pineapples, and bananas. The calories in one large fruit shouldn’t exceed 100.
This diet will assist you if you are surprised and wondering how to avoid eating in the evening. Additionally, some athletes can include healthy cereals in their diets, such as oatmeal and brown rice.
By consuming these foods, you will be stepping away from the paleo diet, but if you consume only foods of natural origin as your source of carbohydrates, the effectiveness of the paleo diet will not diminish, and your body will receive the number of carbohydrates it needs to compensate for energy expenditure.
Observing a paleo diet may present another problem to vegetarians. Paleo diets do not permit the consumption of soy, quinoa, chickpeas, lentils, and other legumes, which are primarily vegetarian protein sources. Therefore, vegetarians must find alternative sources of protein.
Thus, vegetarians who wish to adhere to this diet can add protein powder to their diet to provide their bodies with the required amount of proteins, in addition to the prohibited foods such as almonds, avocado, broccoli, eggs, hemp seeds, pistachios, spinach, spirulina, and walnuts.
These prohibited dairy products are not only sources of calcium (which can be replaced with nuts, cabbage, and coconut milk), but also of beneficial bacteria for the intestinal microflora, and good fatty acids.
According to many scientists, the human digestive system is not adapted to products of animal origin or farming, and the human body evolves and has been able to adapt to new products for ten thousand years. Additionally, there is little evidence that the paleo diet contributes to the prolongation of life and the prevention of a number of diseases.
A diet that avoids simple carbohydrates and harmful fats is a great way to be healthier and lose weight. In contrast, the exclusion of whole grains, and legumes from the diet can lead to a severe deficiency in micro and macro elements, vitamins, minerals, and amino acids.
Because grains are abundant in these elements, their artificial replenishment is necessary because of their restricted use. When following a paleo diet, it is recommended to take vitamin complexes containing microelements. It is also disadvantageous that starchy vegetables, such as potatoes, are not included in the diet.
Despite the root’s caloric content, it is also an important source of potassium, which prevents muscle spasms, and cramps, and strengthens the walls of blood vessels and the heart. Taking additional potassium supplements is very important to meet the daily potassium requirements.
As you have learned, even though paleo diets have some disadvantages, most of them can easily be overcome and you will reap numerous benefits from following an ancestral lifestyle and diet.
Since you will have to drastically change your diet, the first week or two will be the hardest. Getting rid of bad habits of eating processed foods, sugar, and other non-paleo products will be easier if you are already leading a relatively healthy lifestyle.
Nevertheless, you should not despair if you have a rough start and cannot strictly adhere to paleo principles. This book provides tips on how to make the transition smooth and easy.
With the delicious recipes given in this book, you will think that you are not on a diet at all or missing out on anything. If you adhere to a healthy diet and lifestyle, you will receive great results that are well worth your hard work.
You will soon discover that you are enjoying your new improved mood, health, and maybe even your new figure if you needed to lose a few pounds.
Congratulations on your new beginning as a healthy and beautiful woman!
If you want to read more about health and nutrition, read here: HEALTH AND NUTRITION.