Guidelines for The Paleo Diet

Paleo Guidelines

Guidelines for The Paleo Diet

It is not always an easy thing changing from one diet to another especially if you are losing weight. If you never knew, Paleo diet is one of such plans that you can have as a healthy recipe to help in slimming down.


This diet should have low-to-moderate levels of carbs, moderate protein from animals and high fat levels. You should not be concerned about portion control or calorie count since they are never encouraged when it comes to Paleo diet.
Unfortunately, many people have limited information and understanding of the diet thus end up committing simple mistakes. In case you are new to this diet plan, this article will share some important information to give you a head start.

From the outset, it is important for you to note that Paleo is among the many healthy recipes for weight loss in the market.

  • Your diet should not have legumes and cereal grains. Some of those affected in this include peanuts, soy, oats, navy beans, kidney beans, rye, wheat and barley. There are many other foods falling under the two categories and should not be part of your Paleo dieting plan.
  • Sugary foods should be very limited or completely eliminated from your healthy recipes for weight loss. They include soft drinks and added sugar. The main intention of this diet plan is helping to lose weight but sugars encourage weight gain. So, it makes no sense to take such foods while you are dieting.
  • A Paleo diet demands that you take food only when your stomach is empty. Don’t assume that because its lunchtime or dinner, you have to eat as a routine. You should be at ease with yourself even after skipping a meal since there is no rule stating that a person must have all the three meals daily. With Paleo, it is done when only necessary.
  • Animal protein is a key component of the Paleo diet and you should take up more of that. Sources for this include eggs, poultry, red meat, pork and organs like heart, kidney and liver. Some people fear taking fatty foods when under different diets but you have to be okay with Paleo.
  • Most of the fruits are sugary thus you have to regulate the amount that you eat. From moderate to low will be a good amount but if possible, lookout for those that are known not to be too sugary. Nuts are also not encouraged and should be completely cut off from your healthy recipes for weight loss in case you have health complications like indigestion.
  • Dairy products do not work well with Paleo diet and should be eliminated with exception of heavy cream and butter. They are not good for inclusion into healthy recipes for weight loss.

GenerallyHealth Fitness Articles, a Paleo diet is very different from many others that you are used to. It will always be a good consideration when you are keen on losing weight in addition to maintaining a healthy body.

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Paleo Diet Food Lists

Paleo Diet Food Lists

Paleo Diet Food Lists

 

Paleo diet is gluten, dairy, soy and preservative free. The Paleo Diet or Modern Caveman diet is not just for those with food intolerances. A low fat and low carb diet that is great for weight loss and weight maintenance.


-Leafy green vegetables, broccoli and peppers are full of beta-carotene. Beta-carotenes are full of anti-oxidants and associated with lowering the risk of heart diseases and lung cancer.
The Paleo Diet can be restrictive. Some foods allowed in general gluten free, dairy free, preservative free and weight loss diets are not allowed in the Paleo Diet. Rice, wheat, sugar, beans, peas, soy beans and potatoes are not allowed. It is not the end of the world you can still enjoy delicious recipes.

Some may suggest that if Cavemen did it we in modern society should strictly conform. Some of the foods restricted on the Paleo Diet have nutritional benefits. If you are not lactose intolerant milk is a good source of calcium and protein. Beans have several nutrient values. On the other hand, The Paleo Diet’s emphasis on lean meat, fresh fruits and vegetables, elimination of sugar, low carbs, low fat  and preservative free diet has long term health benefits. Based on your personal preferences a strict or modified Paleo Diet maybe best suited for your health, weight-loss goals and life style.

Paleo Food List
Foods Allowed on Paleo Food List:
-Lean Meats
-Poultry
-Fish
-Fresh Fruits
-Fresh Vegetables
-Nuts (non-processed)
-Seeds (non-processed)
-Fresh and dried herbs
-Spices and natural enhancers (garlic, onions, peppers, cloves and etc.)

Paleo Diet Foods Not Allowed: Paleo Food List
Foods to avoid:
-All processed food
-Dairy products
-Margarine and butter
-Barley
-Wheat
-Corn
-Millet
-Oats
-Rice
-All processed foods made with rice.
-Wild rice
-Rye
-Wheat
-Amaranth
-Buckwheat
-Quinoa
-All beans
-Peas
-Chickpea
-Lentils
-Miso
-Peanuts
-Soybeans and all soybean products including tofu.
-Sugar
-Potatoes

Paleo Diet’s Benefits
Vegetables: Vegetables are fibrous. Fibers in vegetables regulate the digestive system, clearer and healthier. High consumption of vegetables prevents irregularity and constipation.

-Vegetables have high levels of water. Vegetables are fat free and low in calories. The nutrients in vegetables boost energy production within the muscle cells. Consuming high levels of vegetables have a high health benefits. Vegetables make ideal snacks.

-Vegetables are low in sodium meaning less water retention.

-Fats in vegetables are unsaturated.

-Cholesterol and triglyceride (fats in the blood) levels dropped with high consumption of vegetables.

Fruits: Citrus fruits, strawberries and other fruits are rich in vitamin A, C and E protectors against a host of ills. These vitamins are important anti-oxidants and protect the body against oxidants. Fruits like vegetables are fibrous helping keep the digestive system regular.

-Phytonutrients are the pigments that make blueberries blue and cranberries red. Recently discovered phytonutrients are powerful antioxidants.

-Cholesterol and triglyceride (fats in the blood) levels dropped with high consumption of fruit.
The USDA recommends at least five servings of fruit daily

Lean Meat and Poultry: Low fat lean meats

Fish: Especially salmon, halibut and tuna contain Omega-3 fatty acids. Omega-3 fatty acids “good” fat and lowers cholesterol levels. The benefits of omega-3 include; reduces blood pressure, reducing the risk of heart disease and stroke problems, as well as certain skin ailments.

Nuts (non processed): Nuts are cholesterol free and eating one ounce per day reduces the risk of heart disease and type 2 diabetes. Some studies suggest 4-5 servings per day may help lower blood pressure. Nuts are a great snack.

Preservative Free: The Paleo Gluten Free Diet is free of preservatives. Originally, preservatives were added to food to prevent spoilage. To enhance taste, texture and nutritional value manufacturers started adding additives into foods. Preservatives are in many things we eat: artificial colors, flavors and all processed foods.  Some scientific studies suggest preservatives have no nutritional value.

Oils: In the modern Paleo Diet certain plant oils are allowed (olive oil, flax seed oil and nut oils). These oils are unsaturated good fats. Preferred oils are olive oil or vegetable oils. Margarine is not used in the Paleo diet.

Fats: There are good fats and bad fats. Bad fats are considered hard or saturated fats found in butter and meat. Saturated fats cause plaque build up in the arteries. Unsaturated fats are plant derived fats constitute seed and vegetable oils. Unsaturated fats inhibit plaque build up decreasing heart disease. Additionally, unsaturated fats lower blood cholesterol and provide an essential source of omega-3 fatty acids. Beneficial claims of using olive oil are reduction of plaque build-up, lowering of blood cholesterol and reducing the risk of blood clotting and strokes.

Fast foods, soft drinks and salty snacks can easily be substituted with a healthy diet. The Paleo diet is ancient it existed before processed and fasted foods. It is a timeless!

Disclaimer: Note: The tips on this site should not replace advice from your physician. Always check your physician before making any changes to your daily habits.

Paleo Diet is gluten, dairy, soy and preservative free diet. Ancient diet for optimal health enjoys delicious breakfast, lunch and dinner.

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What is the Paleo Diet

What is the Paleo Diet

What is the Paleo Diet

 

Why is there a surge in the Paleo Diet?

People realist the Paleo Diet is a natural and organic diet with delicious recipes for the whole family.


Around 10,000 years ago, there was a world changing discovery. The discovery was controlling fire. Man discovered cooking. Cooking grains, beans and potatoes killed the toxins making them edible. Cooking issued in the New Stone Age or the Neolithic Period. In the beginning food was either roasted or toasted. Roasting was limited to meats, nuts and a few grains.
Cavemen were nomadic people. Cavemen travelled in small groups and were constantly moving. Keep in mind cavemen were constantly roaming looking for living conditions and food.  Their living quarters and eating habits were influenced by the seasons. Caveman living near oceans and waterways had a high diet of raw fish. Caveman living inland had a high diet of raw wild animals. Capturing food was a live threatening experience. For meat the Paleo man captured wild animals it was kill and eat or be killed.

The caveman did not have the benefit of a guns or knives but use cruel stone age made weapons. Fresh raw animals and plants had to be consumed quickly to prevent waste. The caveman did not have a means for preserving foods. Animal skin and fur was used for clothing and shelter. Caveman  did not eat grains, legume or dairy products. Peanuts are a legume and not a nut and were not eaten by the caveman. Many grains, beans and potatoes contain toxins eaten raw. Milk was not consumed during the Paleolithic period because animals had not been domesticated. The only sweetener was natural honey. For strict Paleo Dieters honey is not allowed.  For millions of years humans ate meat, fish, poultry, vegetables, fruit, seeds, birds, eggs, roots, and leaves of different plants. Some studies indicated the the Paleolithic diet was one-half animal foods and the remainder fruits, vegetables and nuts.

The Neolithic period ushered in agriculture and pottery. People were able to stay and live in one place. Paleo people never lived in one place. Neolithic people grew their own grains. The Paleo people did not grow crops but constantly looking for food. Pottery made cooking easier and foods could be transported. Cooking food enabled man to increase their diet. Cooking inedibe raw foods killed toxins making these foods edible.

After the Paleo period animals were domesticated. Animals could be penned and cow’s milk and goat’s milk could be consumed. Modern society has introduced mass farmering and food production.  Additionally, food contain additives and are processed. Adding additives and processing increases shelf life of foods and improves food appearances.  Additives and processed foods have their advantages but it is well documented the negative health effects that additives and preservatives has on our daily lives.

The modern Paleo Diet is back to nature and encourages the eating habits of our ancestors, no additives or preservatives. Modern Paleo Diet: lean red meat, poultry, fish, eggs, fresh fruit, fresh vegetable, herbs and natural spices. Dairy is not allowed in Paleo Diet but Paleo Recipes have plant based alternatives to cow’s milk and wheat grain.

Try to imagine the caveman’s life. The only means for transportation would be by foot. No stationary home. Living in caves. Caveman had to capture all of their food. No supermarkets.  Cavemen were a part of modern man’s evolution. The Paleolithic Diet (abbreviated The Paleo Diet), Caveman Diet diet. referred to as the Stone Age, or Hunter-Gatherer diet has proven to be Mother Nature diet. Allergy free diet recommended for those that require a Gluten Free, Dairy FreeFeature Articles, Soy Free diet or MSG free diet. The Caveman diet is considered an allergy free diet. Paleo dieters has surged in recent years. Consumers realist that the Paleo diet is a nutrious and preservative free diet for the whole family.

The modern Paleo diet contains foods originally eaten in man’s evolution. Because the Paleo Diet is low fat and low carbs it is an excellent weight loss and weight maintenance diet. Delicious nutrition that will improve and maintain optimal health. Healthy and natural foods are the ultimate secret to optimal health.

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Paelo Diet Meals for Breakfast Lunch and Dinner

Paelo meals

Paelo Diet Meals for Breakfast Lunch and Dinner

The Paleo Diet is gluten, dairy, soy and preservative free. This diet is low fat and a low carb. Not just a food intolerant diet but idea for weight loss and weight maintenance. The Paleo Diet is the diet designed for optimal health and fitness.

The Paleo Recipes are easy to make and delicious. Great ideas for breakfast, lunch or dinner. Enjoy these Paleo shake and fresh fruits recipes. Paleo diet food lists: fresh fruits, fresh vegetables, lean meat, poultry, fish, nuts and seeds. The Paleo diet is gluten, dairy, soy and preservative free. The Paleo Diet or Modern Caveman Diet. Stay health and lean.

Cashew and Coconut Shake

Shakes are nutritious great low carb and low fat breakfast and lunch meals. Enjoy healthy fresh fruit or vegetable shakes. To taste add a dash or grounded flax or cashew butter

Ingredients
-2tbs coconut meat
-2tbs cashew butter
-2 scoops vanilla protein powder
-2/3 cup water
-2 ice cubes

Instructions
-Place all ingredients into a blender and blend on high speed for 30seconds.
Serve
Provided: Paleo Recipes Cookbook

Paleo Fresh Fruit Salad

This fruit salad combines chopped peaches, strawberries, bananas, blueberries or blackberries and red and green grapes, dressed with a simple fresh lime and pineapple juice dressing. Fruits are seasonal in Winter months may substitute peaches and strawberries with grapefruits, cantaloupe or oranges. May want to add nuts and or dried cranberries. Substitute to taste.

Ingredients:
-6 peaches, peeled, pitted and chopped
-1 pound strawberries, rinsed, hulled and sliced
-1/2 pound seedless green grapes
-1/2 pound seedless red grapes
-3 bananas, peeled and sliced
-1/2 pound blackberries or blueberries (to taste)
-small amount of honey (topping to taste)

Dressing:
-juice of one lime
-1/2 cup pineapple juice
-1 teaspoon ground ginger

Preparation:

Combine chopped and sliced fruits in a large serving bowl; toss gently. Add small amount of honey to taste. Whisk together remaining ingredients in a small bowl or 1 cup measure. Pour dressing mixture over fruit and toss gently to combine. Cover and chill the fruit salad thoroughly before serving. This fruit salad recipe makes enough to serve about 10 to 12 people.

Fruit Benefits:

Fruits: Citrus fruits, strawberries and other fruits are rich in vitamin A, C and E protectors against a host of ills. These vitamins are important anti-oxidants and protect the body against oxidants.

Fruits like vegetables are fibrous helping keep the digestive system regular. Fibers in fruits regulate the digestive system, clearer and healthier. High consumption of fruits prevents irregularity.

-Phytonutrients are the pigments that make blueberries blue and cranberries red. Recently discovered phytonutrients are powerful antioxidants.

-Cholesterol and triglyceride (fats in the blood) levels dropped with high consumption of fruit.
The USDA recommends at least five servings of fruit daily.

For great Paleo BreakfastFree Articles, Lunch and Dinner Recipes Order: Paleo Recipe Cookbooks 310 Delicious Recipes For Famous Restaurant Recipe SecretsVisit Favorite Recipe Secrets

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