Paleo diet explained – Stone Age nutrition under the magnifying glass

Paleo diet cover photo

A wide variety of diets are now in vogue. One of them is the Paleo diet. But what exactly is it and what should you know about it before you start this diet? In this article we have put together the most important information for you.

What’s the Paleo diet?

Colloquially, this form of nutrition is also referred to as Stone Age nutrition. This is because only foods that were already known to man in the Old Stone Age (the Palaeolithic) are allowed.

Because our genetic make-up hasn’t changed since then, this return to our roots should have a positive effect on the body.

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How does a Paleo diet work?

How exactly you implement this diet is largely up to you. The only rule is: “Everything is allowed that our ancestors were able to hunt, collect, pick and fish thousands of years ago.” In addition, great importance is attached to high quality of food and sustainability.

So as long as you stick to the list of allowed foods, even snacking is allowed!

What foods are allowed on the Paleo diet?

Paleo diet breakdown of macronutrients

Which foods are now part of it and what do you have to pay attention to? This list summarizes it clearly:

  • vegetables
  • Fruit (here primarily berries, which are excellent as a snack, by the way)
  • nuts and seeds
  • fish, meat and poultry
  • Owner
  • Honey and maple syrup as sweeteners
  • Fats: clarified butter, olive oil, avocado oil, sesame, macadamia, and walnut oils, palm oil, bacon, and lard
  • Potatoes and rice only in small portions (if you want to lose weight, you should stay away from it)
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What foods are forbidden on the Paleo diet?

Because eating habits have changed drastically over time, there are many foods that are off-limits to this diet. This list provides an overview:

  • Sugar, sugar substitutes and sweeteners, sweets, agave syrup
  • sodas, coffee and alcohol
  • Cereals and cereal products, e.g. B. Pastries, cakes, pasta, couscous and bulgur (white flour is never part of the Paleo diet, but small amounts of whole wheat flour are sometimes allowed)
  • Legumes (also applies to peanuts and soy)
  • Milk and dairy products (e.g. yoghurt, cream, quark, cheese)
  • refined vegetable oils and fats
  • additives
  • industrially processed foods (e.g. sausage and meat products)

Paleo diet example dish.  Quinoa tofu bowl

Breakfast: Breakfast is not considered the most important meal of the day for nothing. If you eat the right thing in the morning, you have energy for the whole day and feel better. With a Paleo diet, this is suitable for e.g. B. a nut and seed muesli. Fruit, honey and plant-based milk are added for a more exciting taste.

Lunch: A piece of meat or a fish fillet with vegetables as a side dish fills the stomach and tastes good.

Dinner: A sweet potato curry with grated coconut would be a good way to end the day in a relaxed manner.

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What is the study situation on Paleo diets?

Although there are currently not many long-term studies on how this form of nutrition affects the body, positive tendencies can be observed.

  • Body weight: One study found that participants lost a noticeable amount of body fat, especially in the first year. Blood lipid levels also improved significantly.
  • Diabetes: If type 2 diabetics not only exercise regularly, but also eat according to the Paleo principle, the insulin metabolism stabilizes.
  • Fat metabolism: A paleo diet can also reduce the level of cholesterol, LDL cholesterol and triglycerides in the blood.
  • Metabolic syndrome: If you suffer from a metabolic syndrome, you could be happy at this point. A meta-analysis has shown that Paleo has a significantly more positive effect on its symptoms than any other diet.

Benefits of Paleo

It is clear that it is not always easy to do without so many familiar foods, but in this case it is really worth it. As described above, this diet has a positive effect on many diseases. But there are other points that speak in favor of the diet:

  • The high protein will make you really full.
  • Your body always has enough healthy fatty acids available.
  • The high quality of the food is not only good for you, but also for the environment.
  • You have a reduced risk of diet-related…

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