Paleo diet

The eating regimes available to modern humans are progressing. Different experts advise excluding different foods from their menu at the expense of others. Where is the truth in the sea of ‚Äč‚Äčinformation? Most importantly, when building your diet, take into account your personal needs and your health. Today we will introduce you to a diet that is considered the most ancient way of eating known to mankind.

They call it a paleo diet, from Paleolith, the period when our ancient ancestors roamed on the ground, were in constant motion and consumed plant foods that could easily be found. There are a plethora of books, articles, and videos about the paleo diet and the benefits of it. Some experts say that it activates our genetic potential. Others claim to be great for autoimmune diseases and type 2 diabetes.
What is allowed and forbidden to consume in a paleo diet

Before we give you the list of permitted foods, we will note that this diet has variations. This list contains the basis of the palate diet and is the most strict on the side of forbidden foods.

Paleo diet allows consumption of:

beef, pork, chicken, and turkey
game, deer, quail
eggs – no more than 6 per week
fish
vegetables such as asparagus, onion, pepper, zucchini, leafy vegetables
nuts and seeds (almonds, cashew nuts, pumpkin seeds)
vegetable oils (olive oil, linseed, walnut, etc.)

The emphasis is on the quality of red meat and vegetables. Fruits are also allowed but in limited quantities. Nuts and seeds and their derivatives are consumed by measure.

The Paleo diet excludes the consumption of:

dairy products
cereals
rice
beans (beans, lentils, chickpeas, peas)
all varieties and varieties of potatoes
sugar, honey, and any derivatives
artificial sweeteners
sweetened carbonated beverages and juices
processed meats (bacon, sausages and the like)
semi-finished products

These foods contain carbohydrates and sugars that often cause inflammatory processes. Their exclusion can be challenging at first, but in the long run, it leads to the calming of certain diseases and the reduction of the risk of others. It is important to note that, in its strictest form, the paleo diet prohibits peanuts and their derivatives.
What makes a palliative mode for the body

First of all, the exclusion of complex carbohydrates, sugars, and dairy foods from the menu has a huge effect on the digestive system. Often, these foods are the basis of inflammatory processes and can lead to permeable bowel syndrome, skin and urinary tract problems, sinusitis, and many others. These foods are also sources of fast energy, which, however, do not keep the body in optimal health throughout the day. Very often, excessive consumption leads to obesity.

Semi-manufactured, carbonated beverages and sweets, in turn, are sources of empty calories. They do not give the body any valuable substances. Their exclusion may be difficult at first, but it is certainly worthwhile.

All foods banned in the diet are seen as being at risk for type 2 diabetes and pre-diabetic conditions. They are unsuitable for people with heart problems and autoimmune diseases.

Permitted, on the other hand, are foods rich in vitamins, minerals, and fiber.
It is important to note that the paleo diet works optimally in combination with regular physical exercise. Paleolithic people are believed to have spent most of their day on the move. Also, most of the allowed foods are rich in proteins and fats, which are a great source of energy for active sports people.
For whom is paleo diet appropriate?

Of course, everyone can experiment with this diet and check personally whether it suits you or not. Experts, however, recommend it to:

people in a pre-diabetic state
people with type 2 diabetes
people with heart problems
overweight people
people with an active lifestyle
people with autoimmune diseases

For the latter category, a special option known as the autoimmune palladium mode has been developed.
Switch to PALO mode and potential obstacles

Although extremely efficient, the paleo regime is far from easy to follow. You’ll have to remove most of the food you’re used to on your menu. Some dieticians believe that a sudden change in diet usually stresses the body’s excessively long-term effect and is more harmful than helpful. To do this, you can gradually exclude food from the “forbidden” list. Start with sugar and semi-finished products. Then go to the grains, rice, and potatoes and finally the milk. So you will give your body adaptive time, and you will be able to watch how it reacts to any change.

Another common problem with the Paleo regime is that it does not use many spices because it was not available to people from the Paleolithic. This can be challenging and make you feel that the food is unhealthy. One way to deal with the obstacle is by doing the same thing – cut off spices gradually. Another trick is to eat as diverse as possible food. This way, you will get different flavors and plenty of valuable vitamins and minerals.

The last challenge is to find quality red meat. The optimal option is to contact local farmers who can grow the animals themselves and can guarantee it. Many of the meat products in the store are treated with various hormones and antibiotics, and ultimately, the damage from their consumption is more than the benefits. Another issue with red meat is that it is rich in fat. You have to be careful what quantities you consume from it.

A great alternative to getting your protein without worrying about your cholesterol levels, and to diversify your menu is the protein shake. There are already many shakes that contain only palate foods and are a great source of fiber, vitamins, and minerals.

When following a strict paleo regime, it is a good idea to supplement with calcium.