The Basics Around The Paleo Diet
Maybe you’ve heard of some people “eating like cavemen” and shudder to think what kind of foods they take in. But that’s unfair to immediately conclude that Paleo diet is eating like a crude caveman. First of all, let's know what Paleo diet means? The word paleo comes from the word Paleolithic that was ended for around 10000 ago. It is called Paleo because the foods or let us say lifestyle in this kind of diet are usually found during the Paleolithic era. This is also called as the diet of hunter gatherer, caveman, or the stone-age civilization. The main principles of this diet are based on its name. During this period, people would usually eat foods that are common around them. These foods are fish, nuts, vegetables, fruits like berries and seeds. Scientists today then consider the people during the Paleolithic era strong and healthy; they were deemed fit to cope with the ravages of those times. It enabled them to go around frequently and for long periods. More so, Paleo people were learned to not have diseases such as cancer, heart problems, or obesity. They are fit and full of energy. Do you know the reasons behind that? Of course, that is due to the kind of food they eat and lifestyle they had.
If you are into Paleo diet, the foods that you eat are vegetables particularly the root vegetables except or potatoes or even the sweet potatoes. The diet consist a lot of fruits, almonds, and walnuts as sole food or ingredients in the Paleo dishes. You can also include peanuts as well as cashews on your diet. For some, they go for berries like raspberries, strawberries, and blueberries because of its effectiveness that many people already proved it. While there are foods that you shouldn't eat, foods like parsnips, carrots, rutabagas, or the organ meats such as kidneys and liver must be increased.
If you are a person that is in diet particularly this Paleo diet one, you must not eat pasta, string beans, noodles, bread, snow-peas, dairy products as well as sugar. This is the routine that you should follow when in diet such this. When you wake up during morning, you scramble some eggs then you can fruits together with the yoghurt. You can also add coffee or tea on you meal and have a little amount of milk on it. For your lunch, you can just have with you a vegetable salad with dressing on it. Lastly, for your dinner have a refreshing and mouth-watering grilled fish, steak, or chicken with green vegetables of your choice.
The list of foods given here are all low in carbohydrates but higher in protein since all the carbs that you are going to eat are all from vegetables. Moreover, you must need an animal fat because this would be your main source of your energy. For those who are asking if the Paleo diet is healthy and effective, well, the answer is YES! Why? Paleo diet includes trimming down unnatural foods or the processed foods that are highly cooked. People on this diet would just stop taking in too much carbohydrates and would just rely on fats or proteins to keep them going. If you are committed enough on this kind of diet, time will that your food cravings for salty foods and sweets will just stop.
You should take note first that when you are into kind of diet, don't be too hot in achieving the kind of body fit you want. But one thing is for sure you can have the result that you wish in a matter of time. You just need to follow the Paleo diet program.
Are Modern Humans Fit To Go On Paleo Diet?
Can humans of today really go on a diet that was followed by cavemen thousands of years ago? This is one question thatâ€™s always posed upon modern day healthy eating experts. But yes, there is a sound backup study that modern humans can do just that and start on paleo dieting. Why? Well, there hasnâ€™t been much change in the human genome for the last thousands of years. The only thing that changed that contributed much to our woes is the fact that we have been eating the wrong type of foods. The foods that we have been growing in farms and have been consuming may provide convenience but they are actually slowly killing our bodies.
Going back to the original question, are the humans of today ready for the caveman diet? The caveman diet or Paleolithic diet is actually a return to what the body is meant to eat. Most of our modern diseases such as cancer, diabetes, heart problems and kidney problems are borne out of our unwise food choices.
The concept of paleo dieting is not actually going back to how our caveman ancestors actually ate. The concept is to avoid the foods that were never eaten during their time. Refined grains, milk, breads and other sweets were unheard of during the Paleolithic and the Neolithic eras. That is why it is just a return to what is healthy to the body and how the body can get a lot or more from the non-toxic food that are good for the body.
What is going for the modern human is that there is a better understanding on the concept of paleo dieting. Today, the modern human knows that there should be a balance in anything that he is going to eat. While meat is encouraged in paleo dieting, it is also important that the fruits and vegetables remain as staples. This will ensure that the body is getting the right nutrients that are going to be lost when dairy and other grains are taken off from the diet.
Paleo diet is a logical diet framework that is fit for the modern human. It is not a re-enactment of the food choices of the caveman and how it was prepared back then. Eating the foods that the body is designed to eat is the primary principle behind paleo diet. That makes the modern human equipped and truly fit to go on a paleo diet.
Paleo diet, though, does not exist in a vacuum. It needs to be supplemented with physical activity just like how the caveman lived. A caveman relied on his strength to move, move things and to do combat. He used his strength to gain advantage against opponents. That is why the food that he should be consuming should allow the caveman to expend energy, lower the blood sugar levels and to efficiently expend the energy that he gets from the food that he eats.
What makes paleo diet different from any other low-carbohydrate diets is the fact that it is not restricted to counting the calories or counting the carbohydrates. There is nothing to count on this diet. The idea is that every non-toxic food is fair game and could be consumed. The body is able to cope with the new lifestyle easily as long as the human is able to psychologically shift the mindset from the traditional eating to the paleo diet.
The paleo diet is not a magic bullet that will solve everything. It is a diet prorgam that can help humans make most of their food. It is a recreation of how humans should eat and the kind of food that should be eaten.
Top Health Problems Which Paleo Diet Could Solve
Paleo diet is not only good to lose weight. The mechanics of the diet can also help people reduce risks of certain diseases. The manner of choosing the right food groups as eaten by our ancestors could unlock the mystery why there are disorders that exist today which are absent before. Paleo experts believe that most of the health problems that exist today are linked to the kind of foods that we eat. The foods that we eat are full of sugar and salts that could cause a lot of health problems. Eliminating some of the foods by sticking to a paleo diet could help people alleviate some of the risks and finally live longer and fuller life.
Diabetes. The elimination of sugars and certain grains from the diet will help lower the blood sugar levels and even maintain it. Diabetes is a chronic disease that can damage the kidney, eyes and even lead to amputations. People lose limbs as a result of gangrene due to poor blood circulation as part of the health risks posed by diabetes. Diabetes is the result of poor sugar absorption in the body. The body often develops insulin resistance where the sugar is not properly processed by the insulin due to a number of reasons. Diabetes sufferers could get a lot of help from a paleo diet because it lowers the sugar absorption. The less sugar means there would be lower blood sugar levels.
Hypertension. Hypertension can be exacerbated by consuming too much sodium. One of the facets of the paleo diet is the non-consumption of processed foods. Processed foods often have lots of sodium which retains water. When the body retains more water it gives the body a harder time to lower the blood pressure. Although there is a debate whether a paleo diet can really bring hypertension down because of increased cholesterol intake, there is yet a solid study to purport that cholesterol indeed causes high blood pressure. There is actually a deeper reason why high blood pressure exists and the cholesterol levels are mere bystanders that may contribute to the situation. The writing remains on the wall as the jury is still out whether high cholesterol and if there is indeed a distinction between dietary cholesterol and blood cholesterol.
Immune system boost. One of the problems of the body is its inability to take care of inflammation. Inflammation is one of the reasons why the immune system is getting impaired. An impaired immune system means that the body is more susceptible against microbes and even infections. The increased consumption of Omega 3 fatty acids helps the body fight against inflammation and indirectly help boosts the immune system.
Acne. Acne is one of the most surprising health problems that are being addressed by a paleo diet. The increase in Omega 3 fatty acids together with probiotics, anti-oxidants and selenium can help control the inflammation and to fight the bacteria that can cause acne. Acne is not uncommon to humans as 80 percent will suffer some degree of acne once in their lives.
There are lots of health benefits in eating paleo. It is important that you are able to consult a paleo diet-friendly physician to give you the best options and better explain to you the benefits and the mechanics of the paleo diet. It is a revolutionary way of losing weight and it could help you in the long run.
Strong Back-up Studies Of Paleo Diets Effectiveness
Paleo diet has been taking a lot lately. The diet program is getting its fair share of flak and accolades because there have been proponents and critics that equally throw in their two cents worth of opinion. However there have been studies conducted recently that would attest to the effectiveness of low-carbohydrate diets such as paleo.
Paleo is considered as a low-carbohydrate diet just like Atkins and also South Beach. The main concept of paleo is to eat only the allowed foods and away from the foods that were never eaten by the caveman. Eating like a caveman means that there were simple sugars, dairy, processed foods and refined foods that have been wreaking havoc on the health prospects of the modern man.
In the issue of Obesity Reviews that came out in November of 2012, researchers found out that there are no cardiovascular risk factors coming from low-carbohydrate diets. It seems that low-carbohydrate diets are effective in reducing weight. There was a meta-analysis done on the data coming from more than a thousand obese test subjects which showed that there is significant weight loss observed in patients that observed a low-carbohydrate diet plan. The total body mass index, the belly fat and circumference and even the blood pressure all showed some normalcy and were reduced.
In the same study there were significant lower insulin levels including blood sugar levels observed. However the creatinine and the low-density lipoprotein did not change as there were limited data concerning uric acid contents in the blood. The conclusion of this recent study is that adhering to a low-carbohydrate diet such as the paleo may have beneficial effects to the body weight and could lower cardiovascular risks. However, there is a need for further study on long-term health issues. Also, the low-carbohydrate study did not measure the increase in fat and protein content as part of the shift in the macronutrients consumption as a result of the lowered carbohydrate absorption.
On the other hand, researchers from the John Hopkins Medical Center reported on November 2012 in a scientific session that a low-carbohydrate diet can help the body reduce the inflammation. This is the first study that validated the claim of paleo diet that it can reduce the inflammation which is the reason for the modern diseases. An increase in inflammation in the body can lead to increased risks of strokes and heart disease. The increased ability of forming blood clots can interfere with normal blood flow which can lead to injuries and possibly death.
The study that was funded by the National Heart Lung and Blood Institute showed that a diet that is high in fat or protein does not interfere with the ability of the body to lower inflammation as long as there is weight loss.
Low-carb diet participants reported a greater drop in the body mass index and better reduction in belly fat and better aerobic fitness including more significant weight loss. The group also participated in an exercise program three times a week.
The two recent studies prove that there is sense in eating fewer carbohydrates and to let fats take over the macronutrient needs of the body. This is consistent with the idea of eating the foods that the body is meant to eat. After all, it worked for our ancestors why not it will work for us?
Paleo Diet – Meal Plans For Atheletes
The Paleo diet is derived from the diet of our ancestors during the Paleolithic era. This is comprises of food items that are either hunted or farmed. Paleo Diet is more on natural and organic items. It is no wonder that many have been incorporating this kind of diet in their current lifestyle.
Paleo diet is not only intended for people who would like to eat healthy and lose weight. As a matter of fact, even athletes can greatly benefit from this kind of diet. Though we know that they are more demanding with regards to their food intake, Paleo diet can still satisfy their needs for such. Competitive athletes can bend the rules of the diet and customize it to suit their needs. They are more on food that can provide high sustained energy output and helps with quick recovery. Here is a simple meal plan that athletes can be able to follow.
Eating before exercising is something that athletes can do if they are trying to embark on Paleo Diet. As much as possible, they must be able to eat a moderate amount of food a couple of hours before doing something strenuous like exercising and training. Some of those fats and proteins technically will be consumed throughout the activity. It is suggested that the food that they would take would be low in fiber. Taking in 200 to 300 calories for each hour before the exercise is rather ideal.
If the athlete is anticipating long hours of workout, eating during exercising is suggested. Taking in fluids like a sports drink can satisfy this role, but take note of the unwanted nutrients like sugar. If you would be exercising for less than an hour, drinking water is a better alternative. When deciding on what to consume, consider the 200 to 400 calories per hour basis.
The first 30 minutes after workout and exercise is the most crucial part of an athlete’s body recovery. This must be given the most priority in any physical activity. It is recommended to take a recovery drink. This drink should contain a mix of carbohydrate and protein in a 4-5:1 ratio. For instance, 16 ounces of fruit juice with a banana would do great.
Athletes have a great demand with regards to food intake. However, this does not mean that the Paleo diet cannot fit the bill. This is more recommended since it is all natural. Today, many athletes are already appreciating and experiencing the great benefits of this particular diet.
Is Oxidized Cholesterol Totally Unhealthy?
One of the greatest fears in the 20th and 21st centuries is the rise of the bad cholesterol. Cholesterol is the most misunderstood chemical in the body. The body needs cholesterol but in excess amount could spell danger to the body. Oxidized low-density lipoprotein or bad cholesterol is often blamed for the increased risk of cardiovascular diseases and even atherosclerosis and could even increase the risk of stroke.
The paleo diet that has been sweeping the health community has been getting cold shoulder. The insistence of the diet to eat more meat and disregard all other food groups has been seen as both controversial and unhealthy by some sectors. There has some debate over the fact that paleo diet may not be exactly healthy. The shrugging off of some food groups such as grains and dairy may deprive the body of some nutrients and the emphasis on meat may increase the chances of getting oxidized cholesterol.
It is impossible to remove oxidized bad cholesterol regardless of the diet plan. Nearly all foods have cholesterol in varying degrees and amounts. The way that food is being manufactured and processed clearly has also increased the amount of oxidized cholesterol that has been entering the body.
Reality check is that cholesterol is important in absorbing vitamin D and a vital precursor to basic hormones that the body needs. The fact is that the studies about oxidized cholesterol as totally unhealthy is often cherry-picked and sometimes the arguments are bit weak. This is where the hot debate often stems and it is not completely clear if there is a need to control blood cholesterol or dietary cholesterol.
Whether or not there is a debate on the health viability of oxidized cholesterol, it is clear that plaque in the arteries may be caused other than oxidized cholesterol. It is possible that there are other things that may be causing this problem and just putting blame on cholesterol because researchers have yet to see a solid proof of the connection between artery plaque and cholesterol.
It is possible that the inflammation is caused by another reason and that the oxidized cholesterol just contributes to the hardening of the arteries. Which if you look at it is not entirely the fault of the low-density lipoprotein. Some debaters agree that cholesterol is just an innocent bystander that is just so happen able to increase the risk of heart disease but not in any way linked to the root cause.
Paleo diet scientists and opponents alike admit that the mechanics that cholesterol plays in the body remains unclear. There is yet a study that would completely understand the role that cholesterol plays in the body. It is a welcome relief for people that have been eating paleo to know that despite the bad reputation there is not really that much to be scared of. Paleo eaters know too well that there is a distinction between blood cholesterol and dietary cholesterol.
Thyroid problems are the poster child of the bad cholesterol control movement. Hypothyroidism contributes to high cholesterol levels in the body. However, this has nothing to do with the amount of cholesterol being ingested.
A lot of doctors still go for the lipoprotein myth even if there have been studies that point to the refutation of conventional wisdom. It is best to find a paleo diet-friendly doctor that has a better idea on the mechanics of cholesterol and paleo diet.
Paleo Diet is the newest diet craze to hit the market. This is inspired by how our ancestors ate millions of years ago. More or less, their diet comprises of the things that they can hunt and harvest. They were more into meat, seafoods, fruits, nuts and vegetables. Paleo diet holds the same principle. In general, it pushes that we eat like what our ancestors did.
With the changing of time and advancements of technology, our food choices eventually widened. To date, there are already a great variety of foods that we can choose. However, not everything in there is Paleo-compliant. The bad news is we are already acquainted with it and we love what we are currently eating, from fast food to junk food. So given such circumstance, how can we still pursue Paleo diet and stick with it?
Paleo Diet is actually not that hard. We have eaten those food choices before, so it is something not new to our taste buds. The real challenge here is how to embrace it and throw away our comfort foods in the gutter. In order to get you started with the Paleo diet, it is best that you know what it is all about. It is even beneficial if you know the good effects of incorporating it in your meal.
The next thing to do is to prepare. Clean your pantry and your refrigerator of non-Paleo food choices. This is necessary so that you would not be tempted to eat your usual junk food and sweets that would ruin your diet. If you find it difficult to remove these food items from your usual menu, you can opt to reduce your intake with each passing week, until such time you're accustomed to eating none of it.
Paleo diet is not at all boring. There are many recipes and cookbooks on the Internet that you can easily follow. This will help you better appreciate the diet since it is flexible and delicious. The variation of menus can add a little spice to your everyday meals so that you would stick to the Paleo diet plan.
Diets are only successful if it is able to deliver the right results and provide the benefits intended. Paleo diet also holds the same principle. It may be a rough road to start, but with the help of these tips, you would surely be able to seize the benefits of Paleo.
Paleo Diet – Taking It One Step At A Time
Paleo diet, much like any other diet in the market, is extremely difficult. You need to have not only discipline but also self-control on the things you would like to eat. Oftentimes, this can be a troubling transition, most especially if you are not keen on eating Paleo food items. Paleo diet, after all, is more restrictive and even more strict on what to eat and what not to eat. You might not be ready for this.
Jumping into the Paleo diet bandwagon need not be an overnight process. It takes a while or even longer for some. Just remember, any diet will always be a struggle. However there is an easier way for you to transition yourself from an all-around eater to a Paleo diet-er. Here are some tips to help you.
The very first thing anyone should do to transition themselves into the Paleo diet would be to control one's current food intake. It is best that you slowly steer away from the food items that do not fit at all with the diet. Remember, you need to control the quantity and quality of your food without having to eliminate the more important ones. For instance, if you are fond of eating cakes as your everyday dessert, perhaps you can slice a smaller slice every other day until you would not be craving it at all. Since you are limiting the amount of food you eat that does not fall under the Paleo diet, you should focus on increasing your intake on the food items found on the diet. For example, you can eat more fruits instead for dessert.
In order to get the most of the Paleo diet and to motivate one's self to pursue this diet, one must have a clear appreciation of Paleo. It must be stressed that Paleo is more focused on eating natural food items with no artificial ingredients so we can benefit from their nutrients. One of the major benefits that the Paleo diet can give you is weight loss. You will be purging yourself of food items that involve lots of sugar, unhealthy fat and carbs, and other chemicals. Instead, you'll have access to healthier food items that have high amounts of nutrients like protein and fiber.
Going into a diet will be tough and challenging. It is important that one must be able to control and appreciate the Paleo diet as a whole, and it is also important that you get to see the big picture of why you would be pursuing it. With the Paleo Diet, you are doing your body a favour.
Paleo Diet – A Simple Introduction
Paleo Diet has been making waves in the diet industry. Its aliases include Paleolithic Diet, Stone Age Diet and the Caveman Diet. Different websites and fitness specialists have come up with different theories and practices of the Paleo Diet, but they all rely on the same concept: natural and organic food.
Paleo Diet's Concept
The Paleo Diet is a weight loss and nutritional program that imitates the kind of food our ancestors ate during the Stone Age. It was at this time that agriculture and hunting were the two sources to find foods. Aside from that, technology and technique has not been developed yet from food sourcing to food preparation. Hence, our ancestors have been eating their food as raw as possible.
Technically, Paleo Diet works that way. However, this does not mean we should hunt our own food and eat it raw. Paleo Diet encourages us to eat natural and organic food with minimal or less artificial ingredients as possible. Paleo Diet is a low carb diet and it does not allow sugars and carbohydrates. The good thing about this diet is that you are able to alter it if you want to increase your carb intake, which makes it ideal for bulking and shredding.
Paleo Diet's Foods
Paleo Diet does not introduce new wild food into our system. In fact, we have been eating this food long time ago. Good examples are fish, meat, fruits, vegetables, nuts, eggs, fungi and wild fruits. While there's no necessity in eating them raw, it's ideal to cook them at a rare or medium rare state, which is as close to rawness as possible. If you don't know how to cook them, you can find hundreds of recipes that involve the Paleo Diet philosophy. Dairy products like milk and grains are not acceptable in this diet regimen. Anything that has been processed or filled with salt, sugar and seasoning is not a part of the Paleolithic era.
Paleo Diet may seem strict with regards to food choices however there are many benefits you can enjoy in return. Gaining more nutrients and feeding it into your system is one key benefit of this diet, plus you would be able to lose weight in the process. Paleo Diet is also a cheaper diet alternative and it does not require much to begin with.