Guide To Paleo Diet: Everything You Must Know
The Paleo diet is extremely popular. Most paleo diet ratio of body fat loss as well as health benefits or lack of chronic health conditions. It’s easy for you to go to Paleo, but ultimately in this modern world, you find necessary paleo fast food or paleo treats.
This is the good thing about the Paleo diet. Most of us do not have to follow 100% to get great results, and we get to eat great food. The Paleo diet is becoming more and more famous (but also decried, probably because of its effectiveness). You should know that the Internet is full of articles about the Paleo diet, and the information is not always accurate.
Want to lose weight or feel great? The Paléo Régime is for you. The principle is simple, we must get as close as possible to the diet of our ancestors by selecting certain foods and suppressing others.
In order to avoid learning anywhere anything, The Health Giving team will present to you a complete guide to the paleo diet.
BASIC PRINCIPLES ABOUT PALEO DIET
First, the paleo diet is not just a weight loss diet. It is a mode of feeding in the sense that once it is adopted, it is kept. The goal is health and one of the side effects is weight loss, lowering cholesterol, high blood pressure, curing autoimmune diseases ...
Okay, okay, but wait, we still did not say what was the principle?
This could be assumed that the diet we had before the coming of agriculture (or the Paleolithic area) was best suited to our body. For we have evolved for 2 million years with this paleolithic food, but it is only since 7000 or 10000 that we eat in large quantities of cereals and that the problems seem to have begun. Archaeological excavations seem to show that humans have lost a few centimeters in height, by settling down and discovering agriculture, some chronic diseases have also appeared. So, those who follow a paleo diet look in a modern world to eat as much as possible a hunter.
The other principle in a way, the Paleo movement tries to rely on scientific research to prove its theory, because after all, this is only a hypothesis. Basically for each type of food, one asks two questions:"Does this food resemble what hunter-gatherers can eat?" (Some ask the question: would my grandmother recognize this food?)- Did science prove these positive or non-negative effects?
For some people, the answer to both questions is yes. For others, yes to the second question (not the first one). So, what is more, important is what science says about that. This is why some will allow dairy products (from the domestication of animals and agriculture), as half of the world's population has no lactose or casein intolerance.
LATEST VIEWS ON SCIENTIFIC RESEARCH
Paleo comes from the word "paleolithic", if this diet bears that name, it is that it makes clear reference to what the first humans ate in a natural way.
Dr. S. Boyd Eaton, a radiologist, and anthropologist gave it back to the "taste of the day" in 1985 in his publication "Paleolithic Nutrition" for the New England Journal of Medicine. The idea? Since the human genome differs only by 0.02% from that of our distant ancestors, their diet should suit us. Moreover, knowing that prehistoric men did not know degenerative diseases, one has the right to wonder if this food would not even be better!
We must particularly note an experiment. That of Dean Ornish. He did well and experiment on humans with remarkable results, but the sample was very low (35 people) and the parameters complicated. Basically, he tried to show that people who ate less than 10% fat and meditated and exercised several times a week with a coach and had weekly classes to learn how to cook fat-free and had a psychological follow-up, So with all that, finally, recorded an improvement of their arteries.
Okay, fine, but what factor contributed? Imagine replacing the fat-free diet with aspirin. That is to say that one experiences an aspirin per day, learn to meditate, exercise several times a week, have courses to learn to cook, and a psychological follow-up (all these factors individually improve The health of the arteries) and it is said in the end "it is aspirin that helps cure cardiovascular diseases! ".
Dean Ornish continues to say that it is because of the first factor that people are better, but scientifically, rigorously, that does not prove it. But he is persuaded of the soundness of his theory. And that’s why, in the scientific community of nutrition, there is a kind of war of the trenches, many hold their positions like the hairy ones of the 1st World War to the fields of the Ladies.
All this to say that the paleo are fond of scientific studies that they read and reread to try to prove their theory and look for errors in the theories of those who encourage vegetarian eating or take statins ... You follow this community, you will be bombarded with reports of scientific studies.
PALEO IS NOT A DIET!
Why food and not diet? The word "diet" is too much-connotated weight loss. In addition, a diet is applied one time and then discontinued when the results are obtained. Paleo diet, although it can lose a lot of fat (actually it removes unnecessary fat), should not be used as a diet, we mean temporarily.
Because just like the others, once you stop it and you resume your bad eating habits, the pounds and other signs of poor health reappear. Paleo diet is, therefore, a daily practice if you want to achieve lasting results.
However, nothing keeps you from enjoying yourself from time to time. On the contrary, it is a recommendation if you want to stay in the long term. You do not have to fear the small "calculated" deviations because the results are brought by the habits (the Paleo diet on a daily basis) and not by the exceptions (1 or 2 small weekly deviations).
WHY PALEO WORKS AND SAFE?
It heals your body
Your body works badly because it is constrained by something. Paleo diet removes all potential disturbers to restore your body to freedom, freeing it from fat, fatigue, and disease. The majority of problems go through a malfunctioning digestive system. Whether:
- Poorly digested proteins that damage your hair,
- Poor absorption of nutrients,
- A disorder of your intestinal flora,
Diet has an important role. And Paleo foods respect your digestive system, they allow your body to function normally:
Removing harmful foods
Giving the foods that make it possible to build and regenerate your body
It is always used on a daily basis
Among the arguments in favor of this diet, the most advanced one concerns its relevance, that is to say, that food has prevailed for 3 million years, until the beginning of the Neolithic, that is more than 99 % Of human existence.
Even if there are objections (one can not have the same food as thousands of years ago, man has adapted genetically), then what about the people who eat paleo now. The Paleo diet isn't new, and it doesn’t return to the front of the stage because it has never disappeared.
Peoples of hunter-gatherers are living a paleo style at the present time. And they enjoy excellent health.
This has nothing to do with genetics: when some members leave their families for the city and adopt a modern diet, they also see their health deteriorate.
The paleo food is healthy and natural, there is nothing dangerous in it (except for the industrialists).
SO WHAT CAN WE EAT?
Eating paleo means eating animals
Animals of the earth (red meat, poultry, eggs) and water animals (fish, seafood). Like us, these animals must have lived paleo. The quality of their meat is a reflection of their lives, how they ate and moved.
Just as we are not prepared to eat cereals, the oxen are not, and it is better to give priority to those who have had their fodder. Think of the well-muscled salmon that goes up its torrent and the one that turns around in its pool, which will have the best flesh? Think of the chicken confined in the battery, and the one who freely picks: which will produce a better egg? Quality is an indispensable question.
In contrast to what you may have read, or what the term "hunter's diet" implies, the paleo diet is not a meat diet. It is the food of the hunter certainly, but that of the picker also.
However, meat brings essential nutrients that you will not find elsewhere. If you do not like meat (red meat), what about eggs, fish? This is a track to consider that you do not need to consume it every day. Especially that proper intakes of vitamin B12 can only be made with products from animals.
Eating paleo is eating vegetables
The vegetables: Vegetables are at will. Gorged with water, vitamins and minerals, give priority to raw consumption or steaming. Quality is still something important. As with meat, the selection criteria are the taste and texture of the food.
This is very important. By eating paleo, you return to the raw foods without sweeteners. You have to taste good to appreciate it and give meaning to your action (and yes, a tomato can taste, you can even find it on your favorite surface).
The fruits: Berries (strawberries, raspberries, blackberries, blueberries, cherries ...) are preferred. You can also eat apples (do not limit yourself to the golden, other varieties will amaze your taste buds, test), apricots, oranges, kiwi and in general all moderately sweet fruits. The fruits with very sweet taste are to eat in moderation (do not give you about ten bananas per day).
Consume preferably the whole fruit (the homemade smoothie is part of it) rather than its juice (attention to bottles sold 100% juice with added sugar, again, nothing beats a house juice from which you have selected fruits).
If you want to add more vitamins and minerals to your diet, you need to consume more vegetables and fruits. But it also requires digesting the large amounts of fiber that go with it.
Eating paleo is eating good fats
In recent popular consciousness (this was not the case at the beginning of the 19th century), fats are the absolute evil. Yet they are absolutely necessary for your health.
The only fats that have the favor of the mainstream press are omega 3 polyunsaturated fatty acids. But in the articles about them, there is still missing important information. Because the important thing is to have a fat intake with a good ratio omega3 / omega6.
To improve this ratio, you must increase the omega 3 (meat, fish, eggs) and lower the omega 6 (industrial products, vegetable oils: not olive and avocado).
Even if some plants contain a high proportion of omega 3 (chia seed, flaxseed, rapeseed), the type of omega 3 content is only very little converted by the body into useful omega 3. While meat and fish contain the "good" types of omega 3.
Among the vegetables: walnuts, almonds, hazelnuts, macadamia nuts, pecans, avocado, olives, cocoa beans, raw coconuts are all products bringing good fats, to eat in moderate amounts. For seasonings and paleo desserts, olive and coconut oils, butter of almonds and hazelnuts are excellent.
WHAT IS NOT PALEO
Everything else, including:
- Any sweet product
- Any milk product (milk, cheese, yogurt ...)
- Cereals: wheat, barley, oats, rye, corn, rice and their derivatives: flour,
- pasta, cakes, bread, brioche, pizza
- Legumes: soybeans, beans, lentils, peanuts/peanuts ...
- Any industrial product (containing real/false sugar, too much salt, gluten): soda, prepared meals, junk food, chips ... the list is endless.
Do not be afraid! This sounds too much but in fact, if you analyze your diet well, you probably have to eat the same thing most of the time. So in the end, you do not change so much food. In addition, to hold on to the long term, you can indulge yourself with a non-paleo product from time to time. In fact, everything is about quantity.
You can do the paleo in 2 stages:
First, you eat paleo food "on paper", without paying attention to the quality
Then you gradually rise in quality
What is quality? This is the way that was produced what you eat. Animals must have lived at liberty, eaten their natural food (no cereals), not undergone chemical or hormonal treatments. Plants had to grow without pesticides, without pollution. Your oil should be extracted cold. With mechanical processes, without overheating.
It is this notion of quality that can make reconsider dairy products in the paleo diet. Quality is respect for the life of the product (whether vegetable or animal).
THE DANGERS OF THE PALEO DIET
Here are the most common paleo dangers that do not need to be:
Risk of calcium deficiency
To not consume milk, is a danger to the bones. Yet dairy products are consumed by the human species only for 10 to 12,000 years and not for the millions of years before. Anthropological research reveals rare cases of osteoporotic fractures in the Palaeolithic.
On the other hand, their incidence increases considerably after the agricultural transition, in the Neolithic. To return to contemporary hunter-gatherers, like the Aborigines, fractures of the neck of the femur are very scarce.
Risk of cholesterol
The supposed preponderance of meat in the diet suggests an increase in cholesterol. As you have seen, the paleo regime is based on plants. But inducing the meat consumption = rising cholesterol is misleading without serious study.
Still relying on studies of the present hunters, the values of blood pressure and blood cholesterol are extremely favorable, while having a feed whose animal share rises up to 68% of the calories.
The lack of vitamin D
Associated with the nonconsumption of dairy products, paleo vore's would be deficient in vitamin D. Big mistake. Because the major source of vitamin D is ... ourselves, our body produces the vitamin D needed to contact the sun's rays with the skin.
The lack of fibers
Essential for the digestion and health of our intestines, fibers are absent from the paleo diet because cereals are suppressed. Looking at the base of the paleo pyramid - vegetables - you may wonder if these contain many fibers. actually, yes a lot of fibers.
Low Paleolithic Life Expectancy
"Yes, but at the palaeo, people would die at 30! " So what? Could this be due to what they were eating? Or to their living conditions, such as predators, falls (and lack of assistance and surgery)? The peoples who really live paleo these days have a life expectancy similar to our "developed" societies, except that their elderly are much healthier.
The Paleo diet is a simple and natural diet. It consists in feeding on products naturally found without human intervention. The best evidence of its efficacy (and its harmlessness) are those peoples who still live in Paleo, and who enjoy a brilliant health.
Obviously, nowadays it is impossible to reproduce exactly a life of hunter-gatherers when living in a "developed" country. But even without that, you can dramatically improve your life by adopting some principles.
If you only remove industrial products (keeping everything else) that you replace with their healthy equivalents, you will get results.
Start with a small step, then chain with another ...