The definition of the paleo diet is simple, involving consuming the food that our hunter and gatherer ancestors ate thousands of years ago during the Paleolithic Age. Foods such as processed foods, refined grains and cereals are excluded from the diet, while fruits, vegetables, meat, nuts and seeds are dietary foods. Most of the modern, heavily processed foods in nutrition today cause chronic diseases and health problems. Advocates of the diet argue that a well-planned Paleo diet can benefit many health problems, such as reducing weight and reducing inflammation.
Since it is a grain-free diet, it is low in carbohydrates and rich in protein and fat. At the same time, one of the reasons that make this diet a hotly debated topic among experts is that beneficial foods such as legumes and dairy products are not found in the paleo diet. The paleolithic diet is based on the idea of working the human body best, eating the foods and nutrients that it adapts better. Avoiding ready-made foods in accordance with today’s human consumption; absorption disorder helps you avoid inflammation and digestive problems.
Advocates of the diet believe that it can reduce the risk of modern health problems; It indicates that hunter-gatherers do not face diseases such as obesity, diabetes and heart disease experienced by today’s people.
Although many people at first glance associate the paleo diet with eating too much meat, it’s actually much simpler and not a purely protein-based diet. Instead, it can be said that it is based on a series of colorful and various natural foods that we eat for many years.
In fact, many studies show that following a paleo diet can lead to serious weight loss and significant health benefits. When making a paleo diet, care should be taken to eat unprocessed animal and vegetable foods such as meat, fish, eggs, vegetables, fruits, seeds and nuts. Although some alternative versions of the paleo diet allow options such as milk and rice, the standard paleo diet; refuses to consume processed foods, sugar, dairy products and cereals.
Unlike most diets, the paleo diet does not include calorie counting. Instead, it restricts the above food groups, which are all major sources of calories in the modern diet. Research shows that diets that focus on healthy foods are better for weight loss and overall health. These give a greater sense of satiety, less calories and reduce the consumption of processed foods that are linked to many diseases.
It Helps Weight Loss
For many people, the Paleo diet supports a significant amount of weight loss. By consuming protein-rich proteins and healthy fats, you can reduce processed calories and start losing weight by removing processed foods and refined sugar from your diet.
The specific foods included in the Paleo diet plan also support weight loss. In the diet plan, fiber fruits and vegetables, healthy fats and proteins, which are easy to digest, increase satiety and reduce appetite.
Note that slimming with the Paleo diet can vary depending on many factors. While some people lose weight very quickly with a paleo diet, some people may lose weight more slowly. Body may vary depending on age and health status.
To lose weight, you usually need to reduce your calorie intake. That’s why it’s important to choose foods that are satisfying, as they will help you get away from hunger and eat less.
If you are a person struggling with hunger, the “paleo diet” with an incredibly satisfying feature may be a great option for you. Made works; He found that the paleo diet has more satiety than other popular diets, such as the Mediterranean and diabetes diets.
Moreover, studies; has shown that a paleo diet can help produce more hormones like GLP-1, PYY, and GIP that keep you full after a meal compared to traditional rules based diets.
It Helps Avoid from Processed Foods
The modern diet followed is an important reason for the increase in obesity rates. This diet is; It includes eating high-processed foods that are full of calories, low in beneficial nutrients and can increase the risk of many diseases.
Many studies conducted; found that the increase in the consumption of highly processed foods follows a parallel course with the increase in obesity.
The Paleo diet restricts the consumption of highly processed foods that were not available during the Paleolithic period. Instead, it promotes the consumption of lean protein, fresh fruits, which are rich in nutrient content with less calories, sources of fresh vegetables and healthy fats.
Everything you can access in the packaged supermarkets is now forbidden. Processed foods are the most dangerous, even if it is the most difficult stage. You have to remove processed foods from your life completely. Processed foods are not accepted in the paleo diet, as the body ignores the acid alkali balance.
It Helps Avoid from Additional Sugar
Eating too much sugar, like highly processed foods, can harm your weight loss efforts and overall health.
When sugar is used in foods, it adds “unnecessary calories” to them and its nutritional content is very low. In addition, adding high amounts of sugar to foods may increase your risk of heart disease and diabetes.
The Paleo diet completely eliminates added sugar and instead promotes the consumption of fresh fruits and vegetables, which are natural sources of sugar.
In addition to the fact that fruits and vegetables contain sugar naturally; they provide your body with many essential nutrients, such as vitamins, fibers, and water, which are beneficial for your health.
It Reduces Inflammation
Inflammation is a normal body response triggered by the immune system to protect against foreign invaders. However, long-term or chronic inflammation is the origin of most diseases, including chronic conditions such as cancer, heart disease, and diabetes.
The Paleo diet encourages consuming many anti-inflammatory foods, such as fruits, vegetables, nuts, and seeds. Fruits and vegetables are high in antioxidants that help neutralize harmful free radicals that cause inflammation in the body. Meanwhile, nuts and seeds are high in anti-inflammatory omega-3 fatty acids.
Reducing inflammation can also be helpful in reducing symptoms of inflammatory or autoimmune conditions, such as rheumatoid arthritis, lupus, or ulcerative colitis.
Diet Regulates Nutrition Deficiencies
One of the greatest benefits of the Paleo diet is that it gives priority to food-rich foods compared to processed or refined foods. These nutrients can provide nutritionally important micronutrients and help reduce a wide variety of symptoms, from brain turbidity to chronic fatigue.
For example, increasing your red meat intake can provide more iron, and by adding more nuts and seeds to your diet, you can increase your intake of omega-3 fatty acids.
If you have any nutritional deficiencies and currently have an empty calorie diet from nutrient-low foods like junk food, switching to the paleo diet can help you provide more nutrients to your diet.
It Regulates Blood Sugar
Although not as much as a completely carbohydrate diet, the paleo diet restricts many types of carbohydrates, such as cereals. This positively affects your blood sugar level. The diet is also rich in foods such as slow-digesting fat and protein that keep blood sugar levels constant.
In a study published in the clinical nutrition, the benefits of following the Paleo diet with the participation of 24 diabetes patients by the diabetes association of the Paleo diet were compared. Two weeks later, researchers found that the Paleo diet improved blood sugar levels and insulin sensitivity more than the traditional diabetes diet.
Lifestyle factors also play an important role in preventing diabetes. Regular exercise, reducing stress levels, and drinking plenty of water will help normal blood sugar levels.
Paleo Diet Plan
A 30 day Paleo diet plan can help you decide if the Paleo diet is right for you and whether it can help you achieve your goals. (its effect on weight loss, its effect on your energy or your health in general)
Make a list of healthy Paleo foods and take them with you on your way to shopping. Take care to buy organic fruits and vegetables, completely remove processed foods from your shopping.
Filling your diet with fried meat and butter may be easy and technically following a Paleo diet plan. However, choosing the foods you will eat and preparing your meals at home can give you more control over your diet.
However, to get the most out of the Paleo diet, opt for foods that are suitable for your heart health by consuming a few portions of seafood a week, as well as fruits, vegetables, raw meat, poultry, and seafood. Eat when you feel hungry and don’t worry about counting calories or macronutrients. The goal is to do the most natural for you and listen to your body.
Any diet should be paired with a healthy lifestyle to maximize results. Exercise regularly, reduce your stress level, take care of drinking water and avoid unhealthy habits. This way, you will be much more likely to achieve your health goals with the Paleo diet plan.
Free Foods on the Paleo Diet List
Following the Paleo diet plan can be a little tricky because it can be difficult to know which foods to include in your diet and which foods to avoid. Here is a list of healthy Paleo diet food you should add to your diet:
Paleo Diet Food List
Beef fed with grass
Fresh and organic fruits
Fresh and organic vegetables
Dried fruits and seeds
Unrefined oils, useful for heart health, such as olives, coconuts, flaxseeds, walnuts, and avocado oil
Foods Banned on Paleo Diet
Legumes (including beans and peanuts)
Refined vegetable oils
Processed / packaged foods
Starchy vegetables (such as potatoes)
Sugary or caffeinated beverages
Disadvantages of the Paleo Diet
While the Paleo diet plan offers several health benefits, there are also some disadvantages to consider. First of all, it is not entirely clear whether our fathers could actually fulfill their claim to improve overall health by following their diet.
While we can all benefit from reducing our processed food intake and increasing fruit and vegetable consumption, many people argue whether our ancestors are actually much healthier than they are today. And a study has shown that there may be an increase in atherosclerosis or hardened artery rates.
The Paleo diet also restricts many foods loaded with beneficial nutrients. For example legumes; It is rich in fiber, protein and micronutrients such as iron, magnesium, potassium and folate. Milk can also be a positive dietary supplement because it provides calcium, phosphorus, and vitamin D.
In addition, the Paleo diet places great emphasis on meat products. Therefore, the Paleo diet may not be suitable for everyone, and you are unlikely to find the vegetarian or vegan modification of the Paleo diet. Even though the meat is completely healthy in moderation, there may not be excessive consumption of meat. For example, high intake of red meat has been associated with an increased risk of death and colorectal cancer.
There are also some allowed Paleo diet foods that are unfit for health in the diet plan. For example, pork increases the risk of parasites, while shrimp often contain unhealthy chemicals and additives. These foods are allowed without restrictions on the Paleo diet, but their intake should be controlled with a diet that promotes health.