In the Paleolithic era, women gathered fruit, and men hunted for meat. Today, an adapted paleo diet includes some legumes, especially sprouted ones, and kinds of milk and flours obtained from nuts (almonds, cashews) and coconut. Dates are used as natural sweeteners in the paleo diet.
Is it convenient to do the paleo diet to lose weight?
Although the paleo diet is famous for weight loss, the promoters of this movement developed it to prevent disease and improve well-being. Since sugars, trans fats, and refined flours are restricted, the paleo diet helps you lose weight. Other benefits of the Paleolithic diet are :
It prevents atherosclerosis, that is, the deposition and accumulation of cholesterol and other compounds within the arteries that, over time, form atheroma plaques. Plaques can rupture or block the artery and lead to serious complications, such as heart attacks or strokes.
It improves the intake of vitamins and minerals since it is abundant in meats, fruits, vegetables, seeds, and nuts. In the Paleolithic, calcium came from insects, fish bones, and green leafy vegetables.
Increases the contribution of proteins of high biological value in meat, eggs and fish.
It prevents type II diabetes, closely linked to excess weight and a high intake of sugars and refined flours. If diabetes already exists, the paleo diet helps to normalize blood glucose and prevent kidney, visual, circulatory (diabetic foot), and neurological complications (3, 6).
It helps maintain normal cholesterol and triglycerides in the blood, thanks to the fact that it is rich in unsaturated fats and is low in trans fats, sugars, and white flours. The latter two, together with alcohol, are responsible for hypertriglyceridemia (triglycerides in the blood above normal) in most people.
It reduces your appetite for two reasons. The first is that it is made up of foods rich in protein and fiber that are highly satiating and that, in addition, can be consumed in free quantities. The second reason is that trans fats, simple sugars, and monosodium glutamate, which are powerful appetite stimulants, are eliminated.
When leaving dairy, it is important to increase the consumption of alternative sources of calcium (green leafy vegetables, sesame, dried figs) and eat fatty fish (sardines, salmon, herring).
How is a daily menu of the paleo diet?
It is worth clarifying that the paleo diet neither eats raw meat nor follows a 100% carnivorous diet nor eliminates carbohydrates. Since fruits, vegetables, and nuts are at the base of this regimen, it is clear that there are carbohydrates and that meat is one more food. Next, we show you a typical menu of the Paleolithic diet:
Breakfast: Coffee without sugar (sweetened with stevia). Orange and strawberry smoothie. Scrambled eggs.
Mid-morning snack: Nuts.
Midday meal: Garlic prawns, sautéed in olive oil. Green leaf salad. Drink: Water. Dessert: Apple and pear compote.
Snack: Green tea without sugar. York ham. Fresh pineapple in pieces.
Dinner: Grilled beef steak. Bicolor pumpkin and chard pudding. Tomato salad. Drink: Water. Dessert: Apricots.
The origins of the Paleolithic diet, as can be guessed, is based on the eating style that our ancestors led approximately two million years ago. Many preservatives and additives added to foods that are currently marketed lead many people to adopt this style of eating.
Next, we will explain what the paleolithic (or paleo) diet consists of, what foods can be consumed in this context, and which are prohibited. We will also offer you recipes and simple ways to prepare delicious dishes that help you avoid refined and processed foods in your diet.
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What is the famous paleolithic diet?
The paleo diet became popular a few years ago. Its origins are not new and go back to the eating style that the inhabitants of the Paleolithic era carried out. Synthetically, the paleo diet consists of imitating the way our ancestors ate many thousands of years ago.
It was not until the industrial revolution began when large food factories were created, so most of the foods that were consumed until then were raw materials of natural origin that had hardly been processed.
This had its advantages and disadvantages since, despite being r foods free of preservatives or additives, their consumption should be much more immediate and in larger proportions but less frequently.
This was done to prevent spoilage of the meat that had been hunted or of the fruits and vegetables gathered. At this point lies the key to the ideology of the paleo diet, which consists of not eating anything that did not exist at that time, that is, any food that does not come directly from nature.
What foods are forbidden?
In the paleo diet, the consumption of sugars and carbohydrates does not occur through foods such as processed grains or refined sugars, but these nutrients are obtained from fruits and other types of foods that nature provides.
In this way, pasta, bread, pizza, industrial and artisan pastries, or any product that contains flour is prohibited since it is understood that its consumption is harmful to the body as it is not phylogenetically prepared for this type. Food. Of course, this idea is questionable from a scientist’s point of view.
In addition, all foods that contain added sugars, refined ones, such as soft drinks, juices, chocolate, cookies, pastries, or other types of sweets that can be found in any supermarket, are banned.
Accepted foods on the paleo diet
Contrary to what the traditional food pyramids show in which carbohydrates take on special relevance and form the basis of nutrition, in the case of the Paleolithic diet, this function is fulfilled by vegetables.
Vegetables and vegetables become the central element of this eating style; in this way, foods such as zucchini, aubergine, broccoli, green beans, carrots, or spinach will be what provides the main energy to the body.
One notch up are meat, fish, and eggs. All these elements can be collected directly from nature and consumed without carrying out any processing. Both beef and pork, chicken or lamb are accepted, and all kinds of fish and shellfish.
Finally, there are fruits, seeds, nuts, and spices. These foods provide the energy in sugars and carbohydrates that the body needs to function. Contrary to popular belief, the carbohydrates required are much lower than those normally consumed in a normal diet.
Legumes, coffee, or milk are not preferred foods for this type of diet, but they can be consumed in small quantities since it is considered that they do not carry any negative consequences for the body.
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Amount of food and frequency of consumption
On the paleo diet, the amounts of food consumed and the daily frequency in which they are consumed vary from what is established as “normal.” In this way, the five meals a day that so many nutritionists recommend are not adequate in this diet.
In addition, the consumption of fried food is not allowed; Only oils such as olive or coconut can be used to dress vegetables or meats and in no case for frying since this style of cooking stores an excess of unnecessary fats in the food.