The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution, about 10,000 years ago. These foods include fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu.
Decades of research by scientific colleagues demonstrate that hunter-gatherers typically were free from the chronic illnesses and diseases that are epidemic in Western populations, including:
- Cardiovascular disease (heart disease, stroke, high blood pressure, congestive heart failure, atherosclerosis)
- Type 2 diabetes
- Autoimmune diseases (multiple sclerosis, rheumatoid arthritis, Crohn’s disease, ulcerative colitis, etc.)
- Myopia (nearsightedness), macular degeneration, glaucoma
- Varicose veins, hemorrhoids, diverticulosis, gastric reflux
the world’s healthiest diet, is based upon the fundamental concept that the optimal diet is the one to which we are genetically adapted. The therapeutic effect of the Paleo Diet is supported by both randomized controlled human trials and real-life success stories.
- reduce your risk of heart disease, type 2 diabetes, and most chronic degenerative diseases that affect people in the western world
- lose weight if you are overweight
- improve your athletic performance
- slow or reverse progression of an autoimmune disease
- improve or eliminate acne
- sleep better and have more energy throughout the day
- enjoy an increased libido
- improve your mental outlook and clarity
- enjoy a longer, healthier, more active life
The paleo diet is an eating plan based on the way ancient man was thought to eat. Some of the items that can be eaten are: lean meats, fruits, vegetables, nuts, and seeds. Grains, legumes, oils that are processed, dairy, salt, and sugar are not included in the eating plan. Food can be cooked. Water is allowable, however beverages such as sodas or coffee are not allowed.
There are places in the world where cancer, heart disease, and diabetes don’t really exist. People are proving this may be due to the fact that they eat closer to the way ancient man used to eat. Indigenous people with diets that do not contain processed foods seem to not have to deal with the same issues that plague people who partake in modern conveniences such as fast food and prepackaged meals.
Since foods that are high in fiber are encouraged, this diet can help people who have issues with constipation and it can help people who have high cholesterol. Adding more fiber to the diet can also help those who need to lose weight. Fiber helps people feel full for longer which is a benefit to people who normally feel hungry when they have followed calorie restricted diets. This plan does not involve counting calories at all. The paleo diet recipes do not involve eating a lot of carbohydrates which can also help people lose weight. There are many tasty and healthy recipes that can be found in a paleo diet cookbook.
Another benefit of the diet is that does not involve processed foods. Many foods that are processed have all sorts of things added to them in order to extend their shelf lives. People following the plan do not have to worry about ingesting artificial ingredients since they are following a clean way of eating.
The plan can help reduce blood pressure and cholesterol levels within a few weeks. People who have followed the diet have also experienced less pain in their joints, better mood, and a reversal of gray hair, more energy, and clearer skin. Some followers have also seen changes in their teeth since they no longer have to deal with plaque.
It can be somewhat costly for people to follow the diet since items found in produce and meat departments can be some of the most expensive items purchased in the grocery store. However, people can save money by purchasing food at farmer’s markets, growing some of their own produce, or perusing store ads and purchasing fruits and vegetables that are on sale. They may spend more on groceries but they have the opportunity to save money since many people are able to stop taking prescription medications that they used to need on a daily basis. People receive the ability to have lives that are of a better quality and may possibly have longer lives as well.
Eating a diet like that of a caveman would seem, at first glance, to be very unappetizing. You don’t want to gnaw on barely-cooked chicken drumsticks or crunch carrots or radishes every day, do you? In fact, the only thing a caveman likely ate that you’d want to eat too would be a fire-roasted piece of steak. Otherwise, you’re a pizza and fries kind of person. But those foods don’t fit into a true Paleolithic diet. Or do they?
Eating healthy is your goal, but that doesn’t mean that you have to eat boring foods or the same menu over and over again. The paleo diet millions follow today includes such dishes as pizza, spaghetti, fries, chili and even desserts. They’re prepared differently than the traditional recipes, but they taste just as good and they’re so much better for you. Whether you want to feed your friends while you’re watching a game or you need to impress guests with a multiple course sit-down dinner, you can quickly find some simply amazing paleo diet recipes online.
You may have relied on cereal, bagels or muffins and coffee as your standard breakfast foods for years. With a diet focused primarily on the types of foods that were available to Paleolithic peoples, you’ll need to change your mindset about the perfect breakfast foods. Of course omelets are a good breakfast or brunch dish. But did you know that for special occasions waffles can still be part of your diet? Waffles made with almond flour and topped with pomegranate seeds provide an unusual take on the usual breakfast fare.
Paleolithic recipes don’t have to be extremely complicated with numerous steps. Quick and easy lunches can feature recipes such as chicken salad with grapes, apples and cranberries. Holding this recipe together is a Paleo mayonnaise consisting of egg yolks, mustard and two kinds of oil. Sweet potato lime soup, a pureed mixture of flavors that intrigues the palate, can make lunch guests sit up and take notice of the incredible things you can do with an old-fashioned diet.
There’s nothing like a hearty beef stew to warm you on a cold evening. The paleo diet cookbook version includes everything you’d find in a traditional beef stew, including a couple of potatoes if you prefer. The fresh thyme and rosemary add the spiciness you may not have ever tasted in a stew before. Of course, you have to try the Paleo pizza. A crust made of coconut flour and almond meal, meat toppings and your favorite sauce will help make this your favorite kind of pizza, hands down.
Desserts, smoothies and snacks are all part of what has been called the Caveman’s Diet. You won’t go hungry, and you won’t miss any of the foods you’ve given up. Instead, you’ll be replacing them with a diet that much healthier and flavorful too.
- The Paleo diet should be high in fat,moderate in animal protein and low to moderate in carbohydrates. Calorie counting is not encouraged, neither is portion control.
- Eat unlimited amounts of saturated fats likecoconut oil and butter or clarified butter.Beef tallow, lard and duck fat are also good, but only if they come from healthy and well-treated animals. Beef or lamb tallow is a better choice than lamb or duck fat. Olive, avocado and macadamia oil are also good fats to use in salads and to drizzle over food, but not for cooking.
- Eat generous amounts of animal protein. This includes red meat, poultry, pork, eggs, organs (liver, kidney, heart…), wild caught fish and shellfish. Don’t be scared to eat the fatty cuts and all meals with proteins should contain fat as well. Learn to cook with bones in the form of stocks and broths.
- Eat good amounts of fresh or frozen vegetables either cooked or raw and served with fat. Starchy vegetables like sweet potatoes and yams are also great as a source of non-toxic carbohydrates.
- Eat low to moderate amounts of fruits and nuts. Try to eat mostly fruits low in sugar and high in antioxidants like berriesas well as nuts high in omega-3, low in omega-6 and low in total polyunsaturated fat like macadamia nuts. Consider cutting off fruits and nuts altogether if you have an autoimmune disease, digestive problem or are trying to lose weight faster.
- Preferably choose pasture-raised and grass-fed meat coming from a local, environmentally conscious farms. If not possible, choose lean cuts of meat and supplement your fat with coconut oil, butter or clarified butter. Also preferably choose organic, local and/or seasonal fruits and vegetables.
- Cut out all cereal grains and legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, pinto beans, navy beans and black eyed peas.
- Cut out all vegetable, hydrogenated and partly-hydrogenated oils including, but not limited to, margarines, soybean oil, corn oil, crisco, peanut oil, canola oil, safflower oil and sunflower oil. Olive oil and avocado oil are fine, but don’t cook with them, use them in salad dressings and to drizzle over prepared food.
- Eliminate sugar, soft drinks, all packaged products and juices (including fruit juices). As a rule of thumb, if it’s in a box, don’t eat it. At the grocery store, visit only the meat, fish and produce sections.
- Eliminate dairy products other than butter and maybe heavy cream. You don’t need dairy, but if you can’t live without, read this article and consider raw, full-fat and/or fermented dairy.
- Eat when you’re hungry and don’t stress if you skip a meal or even two. You don’t have to eat three square meals a day, do what feels most natural.
- Eliminate to most sources of external stress in your life as possible and sleep the most you can. Try to wakeup without an alarm and to go to bed when it’s dark.
- Don’t over-exercise, keep your training sessions short and intense and do them only a few times per week. Take some extra time off if you feel tired. Consider short and intense sprinting sessions instead of very long cardio sessions.
- Consider supplementing with vitamin D and probiotics. Levels of magnesium, iodine and vitamin K2 should also be optimized. Iodine can be obtained from seaweeds. You probably don’t need a multivitamin or other supplements.
- Play in the sun, have fun, laugh, smile, relax, discover, travel, learn and enjoy life like a daring adventure!