Paleo Diet
Obesity, heart disease, and diabetes are health conditions that often haunt humans today. Health experts in the field of paleo diet say that the lifestyle and eating patterns of modern society are the causes.
The sedentary lifestyle of modern society and a diet loaded with sugar, fat, and processed foods are the causes of these health problems. That is why the paleo diet was created, which returns the diet to the era of our ancestor’s hunting and gathering because it is considered healthier. The modern paleo diet implements a diet that includes a menu of fruits, vegetables, lean meats, fish, eggs, nuts, and grains.
Goals of the Paleo Diet
The goal of the paleo diet is to restore the consumption patterns and lifestyles of modern society to a healthier direction. This includes maintaining a healthy weight and reducing the risk of cardiovascular disease.
Benefits of the Paleo Diet
In general, the benefits of the paleo diet are more or less the same as other diets. However, specifically, if you adopt the paleo diet for 30 days, you will get the following health benefits:
1. Balancing blood glucose levels
The paleo diet will reduce the risk of spikes in blood glucose levels because on the paleo diet, you don’t consume refined sugar.
2. Slimming muscles
The paleo diet relies heavily on meat, so you get plenty of protein to fuel your muscles. This will help promote a leaner body, and aid in muscle growth.
3. Makes you feel full longer
Most diets leave you feeling hungry all the time, but unlike most diets, the paleo diet will keep you feeling full longer. If you eat the right combination of protein from meat, vegetables, and fruits and the right carbohydrates, you won’t feel miserable from hunger.
4. Improve sleep quality
By eliminating chemicals and additives in food sources that are commonly found in fast food, it helps to improve sleep quality.
5. Increase energy
Getting the right menu, complete with protein, carbohydrates, and vegetables, will make the body more energetic.
How to Do a Paleo Diet
On the paleo diet, you will limit processed foods, grains, legumes, and most dairy products. What does the paleo diet look like?
1. Allowed foods
If you want to try a paleo diet, you’ll want to prioritize natural foods and natural fats, including the following options:
- Lean cuts of grass-fed or organic beef and poultry.
- Eggs, but no more than six eggs a week, and preferably free-range chickens.
- Fish, including shellfish.
- Fruits, such as strawberries, cantaloupe, mangoes, and figs.
- Nonstarchy vegetables, such as asparagus, onions, and peppers.
- Nuts and seeds, including almonds, cashews, walnuts, and pumpkin seeds.
- Olive oil, flaxseed oil, and walnut oil to taste.
2. Foods to avoid
The foods to avoid are those that were not found in the Paleolithic era–which is of course all processed foods. Here are the types:
- All dairy products, including milk, cheese, yogurt, and butter.
- Cereal grains, such as wheat, rye, rice, and barley.
- Legumes, such as beans, peanuts, and peas.
- Starchy vegetables, such as potatoes (some even say sweet potatoes).
- Candy, including all forms of candy as well as honey and sugar.
- Artificial sweeteners.
- Sweet soft drinks and fruit juices.
- Processed and preserved meats.
Paleo Diet Side Effects
A well-rounded paleo diet can be a healthy choice and can promote certain health benefits. However, if not planned properly, the paleo diet can have side effects. Here are some of the side effects of the paleo diet:
1. Diarrhea
The paleo diet is rich in plant foods such as vegetables, fruits, and nuts. Someone switching from a low-fiber diet to a paleo diet may experience diarrhea.
The problem is, a high-fiber diet can cause diarrhea in someone who is not used to it. This is because foods high in insoluble fiber can have a laxative effect, which can cause diarrhea.
2. Constipation
If someone is following a very low-carb paleo diet and is not eating enough fiber, they are more likely to experience constipation. Not eating enough fiber can lead to constipation, which can be painful and have negative health effects.
3. Fatigue
A poorly planned diet can leave you feeling extremely tired. Low carb intake may be one of the causes.
4. Changes in gut bacteria
Following a paleo diet long term can cause negative changes in gut bacteria.
Who Can Do the Paleo Diet?
Before trying the paleo diet, be sure to discuss any health concerns with your doctor. People at risk for heart disease, those with kidney damage, and those diagnosed with type 1 diabetes should avoid the paleo diet.