The Paleo Diet simulates what our ancestors ate in the Paleolithic age, this means not including processed foods in the diet, rather based on natural foods.
There is no single version of the Paleo Diet. As the ancestors depended on the availability of food in the part of the world in which they lived, there are variations for the same.
However, the basic concept is to avoid processed foods and include whole grains, in some versions. Eating few or no processed foods can improve your quality of life.
Paleo diet management
There are several ways to carry out this Paleo Diet, the important thing is how to combine the different foods and which ones to avoid, as well as to follow specific guidelines.
There are variations of this diet in which very few carbohydrates and many high-protein animal foods are consumed.
While in other versions carbohydrates are consumed but with many vegetables. This can be adapted depending on personal tastes.
What foods are included in the Paleo Diet?
In general, here is what is recommended to eat:
Meat, fish, eggs, vegetables, fruits, healthy fats, herbs and seeds. The best option is the version that allows you to choose foods with whole or whole grains and without processing.
That is the basic point of this diet, look for organic food or with the least amount of processing.
What foods should you not eat on the Paleo Diet?
-What should be avoided are processed foods in general.
-Grains are generally prohibited on the Paleo Diet.
– Wheat, corn, bread, pasta, cereals, oats, barley, rye and rice are prohibited. This is due to its high content of phytates and phytic acid that grains and products made with them contain.
– Legumes such as beans and lentils are also excluded, as well as nuts also due to their phytic acid content. As well as processed products like canned beans.
-Sugar, cakes, cookies, products such as fried foods with trans fats, artificial sweeteners, processed foods that claim to be “light” but contain many artificial additives and oils, butter, among others, are restricted.
-Dairy products are prohibited.
Benefits of the Paleo Diet
Some studies published in the journal Journal of Internal Medicine, 2013 indicate that the Paleo diet promotes weight loss, waist circumference and is useful as part of the management of chronic diseases and has certain health benefits.
However, more clinical studies with larger sample sizes and longer durations are needed to test the potential health benefits.
Among other benefits of the Paleo Diet, is that by eating lots of fruits and vegetables you will get many of the basic nutrients like vitamins and minerals that your body needs. It is a simple diet since you should only eat what is allowed and avoid what is not.
The food combinations, you decide yourself to your liking. Likewise, it is a diet that is recommended to follow while maintaining an exercise routine.
Cons of the Paleo Diet
It is recommended not to overdo it, the paleo diet is not a diet to be done long-term, between one and two months at the most is the recommended time.
Since it can be very high in protein and low in carbohydrates, it can have certain side effects.
Among the possible cons is that it can become boring due to the limitations, the body can also “get used to it” and in this way you can suffer a stagnation in the results that prevent you from maintaining or continuing to lose weight.
Likewise, it can generate a calcium deficiency due to limitations in dairy products.
So if you decide to do this diet, it is advisable to set yourself a maximum time of one month and see the best options with your nutritionist.
Source: US National Library of Medicine. National Institutes of Health (PMC).