Paleo diet is an eating plan based on the Paleolithic era dating back from 10,000 to 2.5 million years back 1. This dietary plan is mainly based on food easily obtained through hunting and gathering, such as fruits, vegetables, nuts, seeds, lean meats, and fish. The purpose of the paleo diet was to get back to what the early man used to feed on before farming began. Paleo diet is also known as a hunter-gatherer, Paleolithic diet, or Stone Age diet.
Paleo dietary plans involve eating foods rich in vegetables, seeds, and nuts. Paleo diet is evidenced to bring about healthy weight loss as the plan focuses on filling the body with lots of vegetables and fruits, which fills you up first, bringing about general health improvement. It has no ‘right way’ of doing it since an individual’s requirements vary according to various factors such as; the geo-climatic conditions of an area, nutritional needs, and food availability.
The difference between a paleo-based diet and other diets is the strict limitation of dairy products, grains, processed foods, legumes, and sweeteners.
• Eggs due to their high protein content.
• Oils with a preference for unrefined oils to include; olive oil, walnut, flaxseed oil, avocado oil, macadamia oil and coconut oil.
• Sea food and fish that have been caught out in the wild to include; tuna, cod, and salmon.
• Nuts and seeds such as almonds, macadamia, flax seeds, sesame seeds, pumpkin seeds, etc.
• Vegetables preferred for their high vitamins, antioxidants and mineral content with an exception of potatoes being starchy. The list includes; butternut squash, cauliflower, Brussel sprouts, cabbage, spinach, broccoli and sweet potatoes.
• Grass fed meat preferred for their leaner meat to include bacon, beef and pork.
• Fresh fruits such as plums, apples, blue berries, black berries, citrus fruits, melon, and grapes.
Foods and drinks to avoid when on a paleo diet include: dairy, rice, bread, pasta, refined vegetable oils, refined sugar, processed foods, artificial food sweeteners, beer, potatoes etc.
Paleo focuses on foods that are high in protein and rich in fiber. If you want to give this eating plan a try, you will be eliminating processed foods resulting in a diet that is lower in carbohydrates than the average American diet. Some of the options include foods and natural fats, such as these options:
• Lean cuts of beef, pork, and poultry, preferably grass-fed, organic, or free-range selections.
• Fresh lean meats, especially grass-fed animals or wild game, such as quail, venison, and bison.
• Eggs, but no more than six a week, and preferably free-range.
• Fish, including shellfish especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore tuna.
• Fruits, such as strawberries, cantaloupe, mango, and figs.
• Certain root vegetables like sweet potato and cassava may be allowed.
• Oils from fruits and nuts, such as olive oil, flaxseed oil, walnut oil, coconut oil and small amounts of honey.
• Nuts and seeds, including almonds, cashews, walnuts, and pumpkin seed.
• Aids in weight loss by focusing on unprocessed foods such as vegetables and fruits that fill you up faster, thus reducing the calorific intake of foods taken in a meal.
• Controls blood glucose levels by avoiding spikes in glucose levels, consequently avoiding the risks of sugar crash 3.
• Improves heart health by lowering cholesterol levels, triglycerides, and HDL, thus reducing the risk of heart-related diseases.
• Boosts energy production in the body for athletes; the paleo diet has been evidenced to boost their performance.
• Lowers the rate of inflammation triggering the risk of heart diseases and type 2 diabetes through paleo’s focus on a low carb diet.
• Increases insulin sensitivity since most paleo foods are low in carbohydrates, thus lowering the demand for more insulin to be produced by the pancreas, thus improving insulin effectiveness 4.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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