Paleo proponents state that because our genetics and anatomy have changed very little since the Stone Age, we should eat foods available during that time to promote good health.
Our predecessors used simple stone tools that were not advanced enough to grow and cultivate plants, so they hunted, fished, and gathered wild plants for food. If they lived long enough, they were believed to experience less modern-day diseases like diabetes, cancer, and heart disease because of a consistent diet of lean meats and plant foods along with a high level of physical activity from intensive hunting.
However, the life expectancy of our predecessors was only a fraction of that of people today. The Paleo diet, also referred to as the caveman or Stone-Age diet, includes lean meats, fish, fruits, vegetables, nuts, and seeds. Proponents of the diet emphasize choosing low-glycemic fruits and vegetables. There is debate about several aspects of the Paleo diet: what foods actually existed at the time, the variation in diets depending on region e.
For example, although white potatoes were recorded as being available during the Paleolithic era, they are usually avoided on the Paleo diet because of their high glycemic index. Processed foods are also technically off limits due to an emphasis on fresh foods, but some Paleo diets allow frozen fruits and vegetables because the freezing process preserves most nutrients.
Overall, the diet is high in protein , moderate in fat mainly from unsaturated fats , low-moderate in carbohydrate specifically restricting high glycemic index carbohydrates , high in fiber , and low in sodium and refined sugars. Grass-fed beef is often highlighted on the diet, which is promoted to contain more omega-3 fats than conventional beef due to being fed grass instead of grain.
The amount of omega-3 is also highly variable depending on the exact feeding regimen and differences in fat metabolism among cattle breeds. Some randomized controlled trials have shown the Paleo diet to produce greater short-term benefits than diets based on national nutrition guidelines, including greater weight loss, reduced waist circumference, decreased blood pressure, increased insulin sensitivity, and improved cholesterol.
However these studies were of short duration 6 months or less with a small number of participants less than One larger randomized controlled trial followed 70 post-menopausal Swedish women with obesity for two years, who were placed on either a Paleo diet or a Nordic Nutrition Recommendations NNR diet. It included lean meats, fish, eggs, vegetables, fruits, berries, nuts, avocado, and olive oil. Both groups significantly decreased fat mass and weight circumference at 6 and 24 months, with the Paleo diet producing greater fat loss at 6 months but not at 24 months.
Triglyceride levels decreased more significantly with the Paleo diet at 6 and 24 months than the NNR diet. Paleolithic living as a dietary concept was first promoted by gastroenterologist, Dr Walter L Voegtlin.
His book, The Stone Age diet, was published in and paved the way for a plethora of different Paleolithic approaches, all similar in their core principles but with varying rules and restrictions. Common terms for these types of diet include the caveman diet, the hunter-gatherer diet and of course, the Paleo diet. Dr Cordain is considered by many to be the authority on Paleolithic living. His book, The Paleo diet, published in talks about the benefits of Paleo for weight loss and health.
Robb Wolf A former biochemist, Wolf studied under Dr Cordain and is author of The Paleo solution, another popular resource, first published in Discover our full range of health benefit guides and read more about popular diets such as the Dukan diet and Atkins diet.
Also check out some of our delicious paleo recipes , from seared steak and baked salmon to ratatouille with poached eggs. The Paleolithic era was pre-agricultural for the most part and certain foods that we consume in abundance today were unsuitable for consumption in their raw form. Many Paleo followers believe our digestive systems have changed little since then and therefore the following foods put a strain on our gastrointestinal tract:. As mentioned, different forms of the diet vary in their restrictiveness so in some cases low-fat dairy products and root veg are allowed.
All versions of the diet encourage lean proteins, fruit, vegetables and healthy fats from whole foods such as nuts, seeds and olive oil and grass-fed meat. The idea is that this is more in tune with how our bodies have evolved and how over the centuries we would have fuelled ourselves. As a consequence the plan typically but not always omits dairy foods, cereal grains, starchy vegetables as well as sugar in favour of wild, lean animal foods, non-starchy fruit and vegetables and honey.
Healthy fats are encouraged such as the unsaturated varieties and specifically oils like olive, flax, walnut and avocado. The diet is relatively low in carbs but rich in lean protein and plant foods. These plant foods contribute all-important fibre, vitamins, minerals and phyto-chemicals.
The diet is not low fat but instead promotes the inclusion of natural fats from pasture-fed livestock, fish and seafood as well as nuts, seeds and their oils. The elimination of such a wide range of foods like grains, dairy, processed foods and sugar means the diet is more than likely to lead to some weight loss.
However, many followers of the Paleo way of eating do so not to lose weight but to address a digestive or inflammatory health issue. Many people now think of paleo as a template to base your diet on, not necessarily a strict set of rules that you must follow. Summary You can also use the paleo diet as a starting point, adding in a few other healthy foods like grass-fed butter and gluten-free grains. Summary When following the paleo diet, you can indulge in small amounts of red wine and dark chocolate from time to time.
Summary Water should be your drink of choice when following the paleo diet. Many people also drink tea and coffee. There is usually no need to track calories or macronutrients protein, carbs or fat on the paleo diet, at least not in the beginning.
However, if you need to lose a lot of weight, it is a good idea to cut carbs somewhat and limit your intake high-fat foods, such as nuts. If you want more examples of easy paleo meals, read this article: 20 Paleo Work-Friendly Lunch Recipes. Summary You can make a variety of delicious meals using paleo-friendly foods.
Above is a sample menu of what one week on the paleo diet might look like. There really is no need to eat more than three meals per day, but if you get hungry, here are some paleo snacks that are simple and easily portable:. Summary Paleo snacks are easy to prepare and take with you on the go. A few ideas include fruit, nuts, hard-boiled eggs or baby carrots. It is a good idea to clear all unhealthy temptations from your home, including sugary sodas, pastries, cookies, crackers, bread, ice cream and cereals.
Summary To get started on the paleo diet, clear your kitchen of unhealthy temptations. Next, using the shopping list above to stock your pantry and fridge with delicious, paleo-friendly foods. Simply select a meat or fish dish on the menu and swap in some extra veggies. The paleo diet is modeled after the diets hunter-gatherers are likely to have followed.
While there is no one way to follow the paleo diet, the basic idea is to avoid processed foods and focus instead on healthy, whole foods. Paleo-friendly foods include meat, fish, eggs, seeds, nuts, fruits and veggies, along with healthy fats and oils.
Avoid processed foods, grains and sugar. You can also base your diet on paleo foods, adding in a few modern healthy foods like grass-fed butter and gluten-free grains. To get started on the paleo diet, check out the sample menu and shopping list above.
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