Paleo diet is a dietary plan containing foods analogous to the foods eaten at Paleolithic times, dating back from 2.5 billion to one thousand years. Fruits, seeds, lean meat, nuts, fish, and vegetables are important components in a paleo diet. In past times all these types of foods were obtained by crowding and hunting. Almost ten thousand years back, at the emergence of farming facilities, the paleo diet was restricted to grains, dairy products, and legumes. Other terms for a paleo diet include hunter-gatherer, Paleolithic diet, Caveman diet, and Stone ages diet.
The premise of a paleo diet
A paleo diet’s main objective is to ensure safe ways for returning to early humans’ diet. Discordance hypothesis lies in the observation of modern diet competence developed by current farming practices with the human body.
According to this hypothesis, the human body is genetically incompatible with this trendy diet. Using farming techniques, legumes, dairy, and grains have been added to people’s diets in back times. This rapid change of diet has overtaken the adapting ability of the human body. Diabetes, heart disease, and obesity are thought to occur due to diet incompatibility between the modern era and ancient times.
A paleo diet plan should be followed; why?
There could be two main reasons one should follow a paleo diet plan which are
- One wants a rapid loss in weight or want’s a healthy weight.
- One wants help with scheduling meals.
Does the paleo diet help in losing weight?
Paleo diets emphasize eating naturally occurring foods that are rich in nutrients and so discourage the eating of processed foods that usually contain high-calorie foods, leading to weight gain.
Ghrelin, known as the hunger hormone. It is maintained by eating high protein food. This diet usually contains food with high protein levels.
So it helps to retain the level of ghrelin and thus leads to the full feeling for a longer period. Experimental research, which is held on almost seventy women, shows belly fat reduction and weight loss up to 14 pounds in just six months. Some other studies conclude that this diet aids in weight loss of up to 8 pounds in different women during a period between 2 months to 2 years.
Meal plan of a paleo diet
There isn’t one right diet or the right way for everyone’s eating. The people of Paleolithic times used to have different dietary habits depending upon the availability of food and the place where they used to live. Some people preferred to eat a low-carb diet that is high in animal food. And some used to eat a high carb diet which is high in plant food. In simple words, it depends upon the preferences as well as availability.
What to eat
- Lean meats
- Oils from fruits and nuts, like olive oil or walnut oil
- Nuts and seeds
What to avoid
- Refined sugar
- Highly processed foods
- Dairy products
The menu at a typical day
A typical day paleo diet might use to be as follows
- Breakfast. Cantaloupe and Roasted salmon.
- Lunch. The salad includes walnuts, cucumber, romaine, lemon juice, carrot, and tomatoes with thin roasted pork loin.
- Dinner. Steamed broccoli salad includes avocado, mixed greens, lemon juice, onions, tomatoes, and almonds, the thin roasted beef sirloin tip.
- Snacks. Celery sticks, an orange and carrot stick.
Possible advantages of Paleo diet plan usage
Heart health improvement
Heart diseases cause almost one-third of the world’s total deaths, and thus heart disease is considered a prominent cause internationally. By reducing risk factors for heart diseases, the paleo diet is supposed to help improve heart health.
An experimental study performed on almost twenty people with high cholesterol levels, a reduction in bad (LDL) cholesterol, total cholesterol level, and improvement in good (HDL) cholesterol levels were observed who are following a paleo diet plan for almost four months.
Another experiment is performed on 34 people who used to follow a paleo diet plan for just two weeks; they have low blood cholesterol levels and reduce triglycerides and blood pressure levels.
Control of blood sugar
Some experimental studies propose that a paleo diet might help reduce sugar levels. It may also increase the sensitivity of insulin in persons with type-2 diabetes. Insulin which is a type of hormone used to control sugar level in blood.
By increasing insulin sensitivity, its usage by the body can be improved. This will lead to the maintenance of sugar levels in the blood. Experimental studies that include almost thirty-two people who have diabetes have concluded that using a paleo diet for up to 12 weeks helps improve the sugar level in blood and helps increase the insulin sensitivity up to 45%.
An experimental study done on 13 people shows that by using a paleo diet, Hemoglobin A1C, an effective marker in controlling sugar levels in the blood, can be lowered due to which sugar levels in the blood can be managed more effectively.
Paleo diet disadvantages
Despite their many beneficial uses, paleo diets have some disadvantages that must be considered. One is an exemption used to expel many healthy foods from the human diet that are very nutritious and can be used as part of a healthy diet.
One example of exemption is legumes rich in nutrients such as protein, fiber, and some micronutrients such as copper, iron, and zinc.
It is also proved from the studies that these legumes might be helpful in type-2 diabetes and some cancers and heart diseases. Many people’s restriction on a paleo diet seems to be difficult to follow by many people, especially vegetarians and fruitarians.
One other disadvantage is that it restricts eating outside and at family gatherings because one could not be sure about the dish’s ingredients.
Finally, it might be expensive as it requires a constant providing of fish, poultry, and meat, which is surely costly compared to the other eating arrays.
The Paleo diet is more or less specifically designed to copy the eating patterns of people living in the Paleolithic era. By some successful experimental results, it is concluded that the paleo diet helps reduce weight, the lower sugar level in the blood, and helps control heart diseases. It can surely be helpful to everyone as it restrains many healthy food groups and will be more expensive compared to other diet plans. It is also difficult to follow a paleo diet for people with dietary limitations.