Nutrition

The Paleo Diet

Overview.

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago.

Although it’s impossible to know exactly what human ancestors ate in different parts of the world, researchers believe their diets consisted of whole foods.

By following a whole food-based diet and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes and heart disease.

In fact, several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.

Paleo diet.

A paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago.

A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A paleo diet limits foods that became common when farming emerged about 10,000 years ago. These foods include dairy products, legumes and grains.

Other names for a paleo diet include Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet.

Purpose.

The aim of a paleo diet is to return to a way of eating that’s more like what early humans ate. The diet’s reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices — an idea known as the discordance hypothesis.

Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. This relatively late and rapid change in diet, according to the hypothesis, outpaced the body’s ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today.

A Paleo Diet Meal Plan.

There is no one “right” way to eat for everyone and paleolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived.

Some ate a low-carb diet high in animal foods, while others followed a high-carb diet with lots of plants.

Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.

Here are the basics:

▪️Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.

▪️Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

Foods to Avoid on the Paleo Diet.

Avoid these foods and ingredients:

▪️Sugar and high-fructose corn syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.

▪️ Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.

▪️ Legumes: Beans, lentils and many more.

▪️ Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).

▪️ Some vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.

▪️ Trans fats: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.

▪️ Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweeteners instead.

▪️ Highly processed foods: Everything labeled “diet” or “low-fat” or that has many additives. Includes artificial meal replacements.

▪️ A simple guideline: If it looks like it was made in a factory, don’t eat it.If you want to avoid these ingredients, you must read ingredients lists, even on foods that are labeled as “health foods.”

Foods to Eat on the Paleo Diet.

Base your diet on whole, unprocessed paleo foods:

▪️Meat: Beef, lamb, chicken, turkey, pork and others.

▪️Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.

▪️Eggs: Choose free-range, pastured or omega-3 enriched eggs.

▪️Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.

▪️Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.

▪️Tubers: Potatoes, sweet potatoes, yams, turnips, etc.

▪️Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.

▪️Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others.

▪️Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.

Results.

A number of randomized clinical trials have compared the paleo diet to other eating plans, such as the Mediterranean Diet or the Diabetes Diet. Overall, these trials suggest that a paleo diet may provide some benefits when compared with diets of fruits, vegetables, lean meats, whole grains, legumes and low-fat dairy products.

These benefits may include:

▪️More weight loss.

▪️Improved glucose tolerance.

▪️Better blood pressure control.

▪️Lower triglycerides.

▪️Better appetite management.

However, longer trials with large groups of people randomly assigned to different diets are needed to understand the long-term, overall health benefits and possible risks of a paleo diet.

Benefits of the paleo diet.

Some studies conducted on people who followed this diet have proven that it provides many amazing benefits to the body, such as the following:

1. Feeling full because it contains protein and vegetables.

2. Controlling blood sugar levels, which prevents type 2 diabetes and helps lose weight.

3. Low in calories, making it a suitable option for quick weight loss in a healthy way.

4. Reducing the risk of heart attacks, because it contains the healthy protein needed to stimulate blood circulation and reach the heart.

5. Controlling high blood pressure, because the foods of the paleo diet are free of salt and processed foods, which protects against the sodium element that contributes to high blood pressure.

Reference :

The Paleo Diet — A Beginner’s Guide Plus Meal Plan/https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu

نظام باليو الغذائي: ما هو وما سبب رواجه الكبير؟/https://www.mayoclinic.org/ar/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet

يقي من السرطان والأزمات القلبية.. تعرف على فوائد دايت “باليو”/https://www.elconsolto.com-

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