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The Basics of a Paleo Diet
In this article, we will cover everything that you have always wanted to know about the Paleo Diet, including a bonus free meal plan! The Paleo Diet Meal Plans have improved the lives of millions of people around the world. But, what is the Paleo Diet, and how does it work? Let’s find out.
As time goes on, more and more people around the world are embracing healthy eating and physical fitness as keys to a healthier life. Given the fact that getting regular exercise and eating appropriate foods has the power to mitigate and even prevent may diseases, this is a noble endeavor indeed. In an effort to meet this goal, individuals often try one of the many different diet plans that are available on the internet and elsewhere. The problem is, none of these plans are created with equal amounts of precision and scientific information. This results in dietary plans that work with far less effectiveness than advertised. Because of this, many of the people that try these plans end up feeling worse at the end than they did in the beginning, and in many cases may become discouraged and give up altogether.
The good news is, modern research into human nutrition has come up with some exciting information that has the power to change the lives of those that choose to apply it. One such research effort has focused on human eating habits during the Paleolithic era, and the benefits that it brought to the human population at the time. This research, performed over many decades by anthropologists, archaeologists, and other scientific professionals, has resulted in the creation of what has come to be known as the Paleo Diet. Although many people will undoubtedly have heard something about this subject, many more may have no knowledge of it at all. This article will help to educate such individuals, and will answer some questions that are relevant to the subject along the way. These questions include: Just what was the Paleo era? What kinds of food did they eat during this time? What are some of the benefits that the Paleo diet brings to the table? What is a list of foods that is permissible? And, what are some easy ways of getting started with a paleo diet plan?
Let’s answer these questions. First, what was the Paleolithic Era? This era name is derived from words that translate to ‘Old Stone Age.’ The Paleolithic era covers a very long time span during prehistoric human development; it extends from around two and a half million years ago to about 10,000 years ago. Scientist often divide this area into three discrete time periods: the Lower Paleolithic (2.5 million through 300,000 years ago), the Middle Paleolithic era (300,000 through 30,000 years ago), and the Upper Paleolithic era (30,000 through 10,000 years ago).
Even though these time periods are commonly presented consecutively, it is worth noting that there were many overlaps between the different eras. While the main Paleolithic Eras featured ice ages, a general “warming up” of the planet’s climate brought about an end to the most recent one. During this period of history, continental glaciers began to recede. This exposed vast tracts of land that had previously been trapped under miles of ice shelf. It also allowed that era’s “humans” to travel greater distances and settle on more land than ever before.
As far as Paleolithic society goes, it has been described by archaeologists as pre-agricultural. This means that they would have lived in small tribes of 30-50 people, and would have lived hunter-gatherer lifestyles. Some estimates put the dietary ratio at about 70% plantain matter and 30% animal protein. The mainly hunter-gatherer existence that was demanded by environmental and technological forces resulted in early humans needing to frequently move around. Permanent settlements were therefore, in all likelihood, quite rare, as tribes foraged for plant matter and followed the wild game that formed part of the foundation of their diets.
The next key question is, What kind of foods did they most likely consume during this period? Quite obviously, the conditions faced by early humans during the Paleolithic era are quite different from those experienced by modern humans. These conditions included a different overall climate, as well as edible plants that were likely quite different from those eaten by people today. For example, paleolithic almonds would have been much higher in cyanide content, and because of this may have been fatal to people of the time. This principle extends to many other paleolithic plants, which are the ancestors of the modern fruits and vegetables that people all over the world enjoy. It is worth noting that many of our modern fruits and vegetables have actually been carefully and deliberately genetically engineered for many thousands of years. By doing this, humans have been able to maximize the desirable qualities of the plants while minimizing harmful or otherwise undesirable features.
But, even though Paleolithic man did not have the advantage of modern-day genetic engineering, they were still able to consume a surprisingly healthy diet. Included in this diet was meat, fruits, vegetables, certain grains, basic fat, and other protein sources such as insects and plant roots.
Another key question is, What are some of the benefits that the Paleo diet offers modern day humans? The Paleo diet provides those who make use of it with an almost unbelievable list of benefits. Included are the following:
– Creates a more lean physique: The paleo diet meal plan for weight loss requires those who follow it to ingest large quantities of meat. Since meat is composed almost completely of protein, paleo dieters will have a ready supply of this vital nutrient for their muscles. By getting a fair amount of calories from protein, will promote a leaner physique for just about anyone. Individuals that engage in activities such as strength training and other kinds of workouts will be especially happy to be on this diet. In addition to this, leaner body not only improves ones looks, actually makes individuals more suited to handle the stresses that life throws at everyone.
– Inhibits the internal damage brought upon the human body by gluten: In modern times, people have become aware of the problems that gluten can cause for those that are allergic to it. By partaking of a paleo diet, they will be automatically getting rid of any gluten. This is because the Paleo Diet forbids the consumption of wheat products, and of course gluten is found mostly in wheat. By doing this, individual can be assured that they will be avoiding digestive conditions such as celiac disease. In addition to this, cutting down on wheat has been linked to slimmer bodies, and more alert minds. Truly, a win-win situation.
– Allows the individual to feel more full: Many contemporary diets are predicated on people denying themselves the food that their bodies really need. Because of this, many such dieters spend their entire days in a state of constant hunger and misery. The Paleo Diet reverses this situation. This diet combines the correct mix of protein, fat, and carbohydrates. Because of this, individuals will not only enjoy a feeling of comfortable fullness all day long, but will also have a ready source of consistent energy throughout the day.
– Keeps blood glucose levels steady: The Paleo diet forbids refined sugar, which has been linked to spikes in blood glucose levels. High blood glucose levels not only exacerbate the effects of diabetes, but they also promote feelings of fatigue when the sugar runs out. By avoiding refined sugar, Paleo dieters will be taking a huge step towards avoiding ever developing this debilitating chronic disease.
– Makes calorie counting obsolete: Certain diets out there practically require people who follow them to be college level mathematicians. These individuals are forced to spend countless hours counting carbs and watching points, while they could be doing much better things with their time. Adhering to the Paleo diet can free people from this type of oppression. This diet is incredibly simple and very easy to follow. There aren’t really any limitations or rules on how much each individual should eat everyday. They simply stick to the general categories of foods which they are supposed to eat, and the rest basically takes care of itself. Thus, the Paleo diet allows people to just live like humans.
– It’s a potential sleep aid: The stresses and pressures of modern life can cause sleepless nights for many people. Many individuals turn to man-made chemicals in an attempt to solve this problem. Unfortunately, these medications really only treat the symptoms of the problem and never actually get to the root. The good news is, the Paleo diet does. This diet gets rid of additives and chemicals that are typically found in many modern sources of food. By doing this, the Paleo diet allows sleep inducing serotonin to do its job and signal your brain that it’s sleep time. This will allow those who are following this diet to truly tune in to their circadian rhythms, much like their ancestors did.
– Cuts out processed foods: As time passes, more of the chemicals that are added to processed foods are coming under scrutiny for their harmful effects upon the human body. The Paleo diet by definition cuts out processed foods, this proponents of this regimen will have the peace of mind of knowing that they are much less likely to develop conditions such as cancer and diabetes. It takes a bit of adjustment to get used to not eating the process junk many have become accustomed to. That’s those that can get through this phase will find that they have never felt better in their lives.
– Helps to detoxify the body: Many things that are routinely consumed by people contain substances such as trans-fats, caffeine, gluten, refined sugar, and MSG are cut out through the Paleo diet. The diet emphasizes the consistent consumption of fresh fruits and vegetables. These foods provide many different antioxidants as well as phytonutrients and fiber. This vital substance not only gets rid of built up toxins, sing anymore from being assimilated by the body. The two effects provided effective detoxifying effect for the body, and because of this many followers of this diet report feelings of heightened focus and energy. One of the great things about this situation is that dieters are not required to fast or drink anything special; all they need to do is eat right and the rest basically takes care of itself.
– Increases intake of unsaturated fats: Even though fat as a whole has gotten a bad rap in recent years, the human body actually needs some fat to survive. As a matter of fact, healthy unsaturated fats can actually add the body in burning excess amount of fat. Furthermore, polyunsaturated fats have been shown to help reduce the progression of diseases such as atherosclerosis. They also help individuals feel fuller for longer periods of time, and help them resist cravings for food and fight the urge to eat unhealthy snacks.
– Promotes easy weight loss: When the body is in this metabolic condition, it will readily burn fats as fuel rather than carbohydrates. Key to this effort is a diet that is high in protein and healthy fats, and low in carbohydrates. These are all key features of the Paleo diet.
This brings us to our next question: What kinds of food are allowed on this diet? The paleo diet weight loss meal plan allows individuals to eat a wide variety of delicious, healing foods. The following is a short list of some of the major food categories included in the Paleo diet, which is as follows:
Meat: Poultry, turkey, pork tenderloin, pork chops, steal, veal, bacon, pork, ground beef, grass-fed beef, lamb rack, salmon, clams, venison, buffalo, and rabbit.
Vegetables: Asparagus, artichoke hearts, sprouts, avocado, carrots, spinach, broccoli, celery, zucchini, cauliflower, eggplant, and green onion.
Permissable fats: Walnut oil, flaxseed oil, extra virgin olive oil, avocado oil, macademia nut oil, and coconut oil (in small amounts only).
Fruits: Bananas, avocados, blueberries, apricots, blackberries, cantaloupe, boysenberries, figs, cranberries, cherries, grapes, honeydew, guava, kiwi, lime, mango, lemon, orange, passion fruit, papaya, raspberries, pineapple, pear, strawberries, watermelon, and tangerines.
Nuts: Macadamia nuts, hazelnuts, cashews, almonds, pine nuts, pecans, cashews, pumpkin seeds, sunflower seeds, and walnuts.
Now that you have the full scoop on the paleo diet weekly meal plan and what it can offer you, here is a sample 7-Day Quick-Start diet plan for your first week on the diet! It is as follows:
Breakfast for Week 1:
Monday:
– Sausage casserole with eggs (make 2 servings, put 1 away for tomorrow)
Tuesday:
– Leftover sausage casserole
Wednesday:
– Fried eggs with salmon
Thursday:
– Leftover fried eggs with salmon
Friday:
– Egg and cheese muffins
Saturday:
– Leftover egg and cheese muffins
Sunday:
– Onions, mushrooms, and kale fried with bacon
Lunch for Week 1:
Monday:
– Salad with smoked salmon, mustard vinaigrette
Tuesday:
– Salad and leftover roast chicken, cranberries, pecans, apple slices
Wednesday:
– Leftover meatballs on top of a big leafy salad
Thursday:
– Leftover chicken
FRIDAY:
– Leftover beef cubes with side veggies
Saturday:
– Salad with smoked salmon, mustard vinaigrette
Sunday:
– Salad with walnuts, blueberries, avocado, and tuna
Dinner for Week 1:
Monday:
– Braised roast (Make 2 servings and save leftovers)
Tuesday:
– Ham and pineapple oven-roasted tomatoes
Wednesday:
– Beef cubes with mushrooms and carrots
Thursday:
– Garlic-roasted perch with green beans
Friday:
– Roasted chicken with wild mushroom soup
Saturday:
– Leftover meatballs on top of a big leafy salad with almond and walnuts.
Sunday:
– Pork chops with bacon and asparagus
Clearly, Paleo diet involves eating foods that most people eat anyways. Individuals that make this their goal and follow through with it give themselves a great chance to not only gain greater health, but to live better lives as well. The Paleo diet has truly taken the world by storm. It has the power to change lives and improve health if properly used, and it is seriously delicious to boot. Read on to learn about the Paleo diet menu, which helps you decide which foods boost health and reduce illness.
Millions of people from all walks of life have benefited from making use of the Paleo diet. As word has gotten out about its remarkable health benefits, more people than ever before are rightfully jumping on the Paleo bandwagon. This is an awesome development, as even individuals with only basic knowledge about the diet can and do enjoy immediate improvements in health. That said, there is another group of Paleo dieters that could be described as “power users.” This group of dieters have taken their efforts to the next level by learning detailed information about the various foods that are included in the Paleo diet list.
As always, only the imagination of the cook will limit what they can come up with when it comes to the Paleo diet. This is because a wide variety of foods are allowable, and this means that the potential combinations are almost endless! As long as dieters remember what the basic ratios should be for each portion (50% vegetables, 25% protein, 13% fruits, 9% fats, 3% nuts) then they will be able to enjoy all of the benefits that this diet provides. Good luck!
