What is Paleo Diet and Why good for health
What is paleo diet:- Among the many fad diets, came the Paleo diet, which consists of ingesting food from hunting and fishing, as well as from the plantation. Sugar, no way! And this regime, or rather lifestyle, gains adherents every day.
The so-called Paleo diet is being adopted by many people with promises of weight loss and also a healthier lifestyle and considered naturalistic. The main attraction is precisely on its most unusual side, by preaching long-term fasting, meat consumption at will, and carbohydrate restriction in the caveman style.
What is Paleo Diet Defines for?
It is a diet in which we ingest some specific foods in which we obtain natural slimming, in a healthy way and without intense efforts. The Paleo diet is said as the diet that our ancestors did. Therefore it is composed of food of hunting and fishing, besides food originating from the plantation. We can say roughly that the Paleo diet is not a diet but a lifestyle. It’s the healthiest way to feed yourself because it’s the only nutritional approach that works together with our genetics to help us stay lean, strong and full of energy!
Why does Paleo Diet help you to lose weight?
This diet can lead to weight reduction as there is reduced consumption of carbohydrates. Carbohydrates such as breads, pastas and rice are digested in the stomach quickly by raising blood glucose levels and excess glucose can be metabolized and converted to fat, leading to accumulation in adipose tissue. These refined carbohydrates are excluded from this diet, thus contributing to weight loss.
In addition, the Paleo diet provides for the elimination of the consumption of industrialized foods in general, with gluten or lactose, since the consumption of these foods can currently be associated with weight gain, onset of inflammation, endocrine and metabolic disorders.
Check out a list of permitted foods and what to avoid to make it easier to understand:
what is paleo diet book allows you to eat?
Vegetables: all but especially those of the time;
Tubers: sweet potatoes, manioc, yams, potatoes;
Protein: Meat of grass, wild fish (horse mackerel, sardines, mackerel), shellfish, eggs of hens raised in the open air;
Fruit: all but especially the fruit of the time;
Oilseeds: almonds, cashews, Brazil nuts, nuts, etc .;
Seeds: sesame, pumpkin, sunflower, flaxseed, chia;
Fat: coconut oil, olive oil.
What to avoid in Paleo Diet
Cereals: wheat, rice, rye, oats, etc.
Legumes: Beans, grains, lentils, etc;
Dairy products: milk, yogurt, cheese, cream;
Fats: vegetable oils and margarines;
Snack suggestions whilst on Paleo Diet
Fruit with dried fruits (this combination is already available in bar format)
Boiled, scrambled eggs, starters or poached eggs
What is Paleo Diet Functioning?
Meat at will: Meat from all kinds of animals was the basis of food in the Paleo Diet. They are sources of proteins, nutrients of extreme importance in our diet since they are part of the muscle composition and recovery of tissues, besides being a substrate for the production of hormones, enzymes, antibodies and other metabolic agents. It is in meats that are concentrated the largest quantities of essential amino acids, those that we do not produce naturally in our body.
On the other hand, care must be taken with this “at will”. Excessive proteins can cause side effects, such as calcium withdrawal from the bones, blood acidification, and kidney overload. The limit indicated by the WHO is the consumption of a maximum of 30% of our daily calories corresponding to the protein.
No grain and pasta: As there was no kitchen at the time and men still did not plant wheat, corn, rice, for example, that would say corn and mixed grains in the Paleo period. The masses did not exist and therefore are naturally excluded from the diet. Therefore, carbohydrate sources become natural.
The sources of carbohydrates become the vegetables, vegetables and fruits, which bring us the amount we need of this macro nutrient and a good amount of fiber, having a lower glycemic index than the masses. In addition, high carbohydrates can disrupt weight loss in a number of ways. They convert to glucose in digestion, which gives energy to our body and is carried to the cells by insulin. When glucose is left over, it is converted to triglycerides; energy stored for later, but if not used, accumulates in the form of localized fat, the notorious “tire”.
Abusing vegetables and fruits: And since they are the main source of carbohydrates in this diet, it is better to follow this recommendation and fill the plate with fruits and vegetables, including balancing their consumption with meats. But be careful not to commit abuse by following this pillar too closely. The World Health Organization (WHO) recommends consuming at least five servings (400g) of both items per day.
Fruits are more dangerous because they end up being more caloric than vegetables. And experts point out the raw consumption of these foods, so that they retain their properties and their fibers, helping satiety and consequently causing weight loss by lower intake of food.
It is worth remembering that in Paleo diet some of these foods have more carbohydrates than others and outside of this diet you need to be careful with this intake. Among the fruits, the ones with the highest amount of this nutrient are banana, avocado, watermelon, melon and coconut. In the case of vegetables, we can list potatoes, onions, peppers and squash. It is important to balance them with other types of food with less carbohydrates, not only to ensure a non-exaggerated amount of that nutrient but also to vary the amount of phytochemicals and other substances important for health that are consumed in our daily lives.
Not to worry about fats: In the Stone Age, no one was very concerned about the type of fat being ingested. And these items really are important to the body, so they should not be cut off entirely from the diet.
The most important fats are the unsaturated ones, which have the effect of reducing LDL cholesterol, considered bad when in great quantity, besides increasing HDL, known as good cholesterol.
So if the idea is to eat like our ancestors, it is more guaranteed to keep an eye on fats and prioritize the consumption of fish, especially deep-sea fish such as sardines, tuna and cod, and oilseeds such as nuts, pistachio nuts, almonds and peanuts.
Water and nothing else: The Paleo Period was the time when the first utensils were created, and none of them helped in the kitchen. So the main drink was water, the most natural form of hydration. Consuming only this liquid has no disadvantages according to experts. The greatest difficulty may be gustatory, since the water has no taste. But it alone is enough for the hydration of our body, which needs water for several functions. And, from the nutritional point of view, it is an advantage to consume it more often than other items.
In an indirect way, you reduce the amount of calories you could ingest in a drink, for example, something that is not always computed when thinking about the energy value of meals.
Industrialized vetoes: Most industrialized foods contain refined carbohydrates such as flour and white sugar in the composition, which are considered high-glycemic foods with low fiber content, i.e. when they are ingested these foods are quickly absorbed by the body through the activation of large amount of insulin.
The disadvantage of this process, in addition to avoiding the breakdown of fats, is that the body begins to be resistant to this hormone, and this causes an insulin resistance, a condition associated with pre-diabetes. In addition, there are a lot of chemical compounds present in these products, such as dyes, preservatives and stabilizers, which in large quantities intoxicate our body and can cause allergies.
An important detail: all this applies not only to food but also to drinks. We know that in the society in which we live it is practically impossible to abolish the industrialized from day to day and that there are also products of the highest quality in the market, but it is also worth considering that excessive consumption can be harmful to the body.
Fasting from time to time: Finally, the Paleo diet preaches fasting, probably inspired by the difficulty that Paleo men had to find food every day. The indicated in the diet is to stay from 16 to 24 hours without ingesting any food.
However, the ideal is to maintain stable glucose levels for the body to be well. Prolonged fasting can cause hypoglycemia, difficulty concentrating, and loss of muscle mass, among other ailments. Usually our body tends to consume the muscles to get energy, which causes even more problems for the body.
What are the benefits?
Because it is allied with our genetics, there are countless benefits, the most important being the improvement of blood cholesterol, weight loss and the reduction of pain in autoimmune diseases, in addition we have the improvement of the general health, the slimming (it frees us of diseases chronic diseases such as diabetes and hypertension), decrease degenerative diseases and improve brain coherence, memory and energy.
Consuming quality carbohydrates in moderation is a good way to improve health and lose weight.
The consumption of meat is advantageous, because this food has a lot of protein and also essential amino acids, so eating meat is important for health
Consuming enough fruits and vegetables is a good way to nourish the body because these foods are rich in nutrients
Cutting sugar and processed foods can not only help improve health, but also lose weight and maintain a healthy weight
Fats are also important for the human body, after all, they play an important role in the production of hormones, help maintain a balanced body temperature, among other functions
Consuming enough water is essential to maintaining health, so this is a great recommendation.
The cons of Paleo Diet?
Compared with diets that exist the Paleo diet has no cons. It is a complete diet and with high nutritional value. However, excessive use of Paleo diet can delivers these problems.
Excessive consumption of high-protein foods (such as meat) can damage kidney health and remove calcium from bones
Fruits are rich in fructose, and fructose is a type of sugar, so the recommendation is not to overdo it. If you follow the Paleo diet without guidance, you may end up exaggerating the portions of fruits and vegetables and ingesting an enormous amount of calories
Fats are important for health, however, you need to consume moderately. Following this diet without guidance can lead you to consume lots of fat, and you may experience weight gain and health damage
Some more radical versions of the Paleo diet preach the adoption of a strategy that is based on the idea that in the past our ancestors could not find food every day, then, they ended up being long fast periods. Thus, the proposal is, from time to time, to stay from 16 to 24 hours without ingesting any food. This can be dangerous because prolonged fasting can lead to problems such as hypoglycemia, irritability, headache, difficulty concentrating, and other complications.
Is it very difficult to put into the day to day?
It is not difficult, however should have discipline as any diet that starts. In addition, we must keep in mind that Paleo is more a lifestyle than a diet as such, because there is no calorie count and portions but a restriction on the foods that are offered.
What is the biggest temptation of this diet for those who follow?
In fact the temptation is in foods that are out of the diet, such as chocolates and sweets in general. As in any diet we must have attention in the adaptive period because it is in that time that we have the adaptation of the body to what is new. This creates anxiety and a desire to eat foods that we used previously.
The World Health Organization (WHO) recommends that the distribution of macronutrients to healthy individuals is 55 to 75% carbohydrate, 10 to 15% protein and 15 to 30% fat. The Paleo diet can compromise part of the intake of these nutrients and can still cause a lot of health problems if you do not have a professional follow up. Therefore, the vast majority of physician’s nutrologos and nutritionists do not recommend that people do the Paleo diet without first looking for a specialist who adjusts the diet to their case.