Thus, the ideal is to carry out three meals a day: breakfast, lunch, and dinner, always with the main premise of eating when hungry (real hunger, not psychological).
There will be a breakfast that includes some unprocessed protein elements, trying to avoid meat or fish, which will be reserved for lunch.
You can choose foods such as eggs or chia seeds, accompanied by some fruit compote to add fresh fruits to give it texture and color.
It is important to add meat elements that can be grilled, roasted, or cooked for food. If you add the meat with vegetables in a pot and water, you can get a tasty broth. It is also important to accompany the meat or fish with a good plate of vegetables.
It should not be forgotten that vegetables become the basis of this diet’s diet, so the amounts must be generous. Both cooked, steamed, or grilled vegetables, as well as raw salads, are suitable.
According to those who follow this diet, for dinner, you should eat foods such as light vegetables, preferably green leafy or vegetables with low levels of carbohydrates, in addition to a small portion of fish or white meat and some fruit or nuts.
A green salad with tomato and carrot accompanied by grilled salmon and a piece of fruit for dessert would be a more than healthy and nutritionally enriching dinner, as well as nothing heavy on the body.
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What benefits does this diet have for the body?
As you can see, the paleo diet is quite intuitive in terms of how often and how much food is eaten. The appropriate amounts depend on each person’s metabolism, so it is necessary to be satisfied with meals.
The organism is prepared to assume several refined sugars much smaller than the current society is accustomed to ingesting; This explains the current prevalence of diabetes mellitus, high blood pressure, or obesity.
In the roughly 20 years since the paleo diet became popular, multiple studies have been conducted looking at the health benefits of this eating style, and they are many.
Eating a diet rich in vegetables and protein of animal origin and excluding processed carbohydrates has been shown to have very positive repercussions for the body. Notably, blood sugar levels are lowered, and insulin production is regulated, which helps prevent type II diabetes mellitus.
However, this is typical of the paleo diet, but any healthy diet should meet these requirements.
It has also been shown to be effective in reducing arterial hypertension and reducing cholesterol and obesity. Strengthening the immune system and balanced hormonal regulation are also benefits of this eating style.
The paleo diet may be suitable for conditions such as ulcerative colitis or Crohn’s disease. This is because the toxins that the body generates are much lower, and both the kidneys and the liver can function in a more relaxed way.
Many people resort to applying a diet in the quest to achieve the goal – or sometimes ‘obsession’ – of losing weight. Mainly those that are in fashion, and most of the time without consulting a doctor first.
The truth is that very few diets are effective for weight loss. A large percentage of them do not deliver what they promise and, instead, end up affecting people’s overall health.
The best recommendation to lose weight, according to health specialists, is to eat a balanced diet, exercise frequently, and avoid sedentary practices.
Unfortunately, diets are heard as more ‘attractive’ options for most people. In this context, a diet called the ‘paleo’ diet has recently gained popularity.
What does it consist of?
This diet gets its name because it is based on consuming only foods available to humans during the Paleolithic period, which occurred millions of years ago.
Among the foods that make up this diet are:
It also limits the consumption of foods that became more common with the advent of agriculture, such as dairy products, grains, and legumes.
Recent preliminary research has shown that this diet could be effective for losing weight, reducing waist circumference, and even preventing diseases such as diabetes.
However, some experts question that premise, assuring that comparing current human conditions with our ancestors is not realistic.
Healthy? Maybe not so much
Although the possible benefits of the ‘paleo’ diet are still being studied, the only certainty so far is that it is an incomplete diet.
Such a diet eliminates healthy and necessary food groups, such as whole grains, legumes, and dairy. Not consuming these foods could lead to a nutrient deficiency.
What are the differences between the paleo diet and the keto diet?
The paleo diet and the keto (or ketogenic) diet are completely different. The only point in common is that both are hyper protein because any diet that provides more than 15% protein falls into this group. In addition, the keto diet eliminates carbohydrates, while the paleo is not low-carb but includes them in the form of fruits, vegetables, and nuts (4, 9).
Paleo Diet vs Keto Diet
Is it hyper protein? Yes Yes.
What is the percentage that it contributes to each nutrient? 19% to 35% protein.
28% to 50% fat.
22% to 40% carbohydrates.
20% to 25% protein.
70% to 75% fat.
Is it low-carb? No. Carbohydrates are obtained from fruits, almonds, cashews, pure honey, dates. Yes, carbohydrates are removed.
Is the paleo diet recommended for athletes?
The paleo diet is suitable for athletes who practice disciplines such as Crossfit or train recreationally. In contrast, endurance sports, such as marathons or cycling, require a lot of carbohydrates for quick energy for muscle activity and later recovery. In these cases, the paleo diet is not the best option (10).
Heather Mangier Registered Dietitian
“The paleo diet has many positive aspects. It recommends excluding processed foods and refined sugars and emphasizes consuming fruits, vegetables, nuts, seeds, and lean proteins.”
What are the pros and cons of the paleo diet?
The paleo diet is packed with healthy and nutritious foods, such as lean meats, fish, nuts, fruits, vegetables, eggs, and seeds. Except that the contribution of calcium and vitamin D can be below, this regimen provides all the vitamins, minerals, amino acids, and essential fatty acids for the human being.
In addition, if the Paleolithic diet is sustained in the long term, it allows to achieve a healthy weight and improve metabolic health (cholesterol and triglycerides in the blood, glycemia). As for disadvantages we can mention that its cost is higher than that of the conventional diet and that it requires a little more time in the preparation of food.