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There are many diet fads followed by numerous people. However, low-calorie diets are capable of hurting a person’s metabolism. It is because they are so extreme that it causes a person to fail due to unrealistic expectations.
Metabolic adaptation is real, but the real reason for failure in a low-calorie diet plan is an unsustainable diet that leads to binging. Thus, going into too big of a deficit is unsustainable and negatively impacts one’s health.
It makes more sense to be moderately deficit and enjoy our diet all while living a happy lifestyle. This leaves energy to go to the gym, make muscle mass and have steady progress. Thus, comes the Paleo diet plan in the picture.
In prehistoric times, human beings were nomads. They moved from place to place and hunted for their food. They gathered vegetables and supplies and prepared their meals directly sourced from nature. In modern day, the food available is completely processed.
Even raw vegetables, meat sourced from local butchers are not guaranteed to be raised without additives, hormones and growth enhancers. Hence, more and more people nowadays are consciously switching to paleo diet foods. We must start eating how we’re biologically designed, which will allow us to tap into our genetic potential. Ultimately, this enables us to start living healthier immediately.
Paleo diet, the name stems from following a meal pattern that could have been available in the Palaeolithic Era. This is known by alternative names such as stone age diet, hunter’s diet and caveman diet.
The food falling under the Paleo diet plan was normally available 2.5 million to 10,000 years ago. Followers of the paleo diet plan do not believe that human beings have evolved enough to process the agricultural products of today's modern farming, such as dairy, grains, artificial sweeteners and trans-fats.
Before choosing to indulge in a restrictive diet, it is always best to consult a specialist, like a nutritionist. A study conducted by the Dutch Health Council in 2014 compared the effects on followers of the paleo diet with those on a recommended diet for metabolic syndrome, a condition that increases the risk of heart disease (1). The results observed were as follows: blood pressure was seen to be reduced, along with blood lipid profile, both of which can improve heart health. Paleo diet food is filled with minerals, vitamins and essential nutrients that is missing from the processed food seen today.
If you’re looking to improve your health by eliminating processed, trans-fat rich foods, Paleo diet is a perfect choice. This diet wasn’t intended for weight loss purpose as it also allows for nuts and seed consumption, something which are high in calories. It was created for today’s generation to consciously improve their health with their food habits.
However, you’re only allowed to eat meat, fish, veggies, fruits, and nuts. It is known that these foods are full of nutrients. They will make you feel full, all while providing a reduced amount of calories than junk food.
You are completely eliminating nutritional deficient and unhealthy foods that are calorie dense. There is complete elimination of grains (pasta, rice, bread), no beans, no dairy.
Also, it is important to note that soda and food items that contain sugar can’t be eaten. And because of the elimination of entire food groups, the body is bound to lose excess calories.
There are many foods which come under the paleo diet meal plan. Although fat is a necessary requirement of the body, it has been vilified. Healthy fats such as omega 3 acids are valuable additions to our food and diet. In the paleo diet, fat makes up a large portion of one’s diet.
There are many paleo-approved healthy fats, such as:
Other foods also fall under the paleo diet list, such as:
The paleo diet food list almost eliminates the external intake of sugar apart from fruits.
Grains are also prohibited, since they have undergone some amount of processing. Humans have a tendency to overeat grains, like bread. They cause problems with blood sugar levels and are nutrient deficit and calorie dense.
A natural toxin that exists in grains is Lecithin. This helps the plant to defend against its own consumption. Plants have evolved this mechanism of producing such a toxin to prevent its consumption by animals. When lectins enter the intestinal tract, they prevent our cells from repairing normal wear and tear, causing a lot of damage..
Another reason for elimination of grains is because of gluten. Gluten is a protein found in food like rye, barley, and wheat . It is now being said that much of our population may be gluten-intolerant.
Over time, the people who are gluten intolerant can develop a dismal array of medical conditions and problems. This ranges from diseases like dermatitis, joint pain, acid reflux, and more problems with reproduction.
Thus, the paleo diet food list does not allow the consumption of:
If you want to try this new way of eating but don’t know how to do it, there’s no need to worry. We have prepared a complete one-week paleo diet meal plan for beginners. Although it is much easier to follow this diet as a meat/seafood eater, there are possibilities to prepare paleo diet meal plans according to a vegetarian lifestyle.
With the above recipes, we are ending our mouth-watering list of a beginner’s guide to the paleo meal plan in the best way.
There is no doubt about the fact that the paleo diet plan comes with lots of benefits.
There is a lot of scientific evidence that supports this type of lifestyle. Researchers compared the effects of the paleo diet with a diet for diabetes on 13 people with type 2 diabetes (2).
The small study found that participants' body weight and waist circumference was reduced by eating food on the paleo diet . A study in 2017 concluded in a review that the paleo diet helped participants reduce weight in the short term. Results were found to be so due to consuming fewer calories or caloric restriction (3).
There is also promising research on how insulin resistance is improved for people following the paleo diet meal plan.
There are many arguments that the paleo diet may oversimplify the story of how humans adapted to changes in diet. There is a need for better understanding of the evolution of human nutritional needs.
We need to consider variations in diet based on geography, climate and food availability. Thus, not only the transition to farming but also these factors would have shaped the evolution of nutritional needs.
Wild grains as much as 30,000 years ago could have been a part of early human diets well before the introduction of farming. Genetic research has shown that evolutionary changes weren’t confined to the Palaeolithic era. Diet-related changes influenced other things such as an increase in the number of genes related to the breakdown of dietary starches in food.
In Conclusion
All in all, it is safe to say that each individual’s body is made in a different way. What works for one might not be the perfect diet for another.
The paleo diet is just one of many effective and wonderful diet fads seen today. It is important to make an informed decision about one’s lifestyle in consultation with experts.
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