Contents:
- Medical Video: THE ULTIMATE GUIDE TO THE PALEO DIET!
- What is a Paleo Diet?
- What are the benefits of having a paleo diet?
- How do you do a Paleo diet?
- Sample menu from the Paleo diet
- For breakfast
- For lunch
- Dinner
- Is it true that the Paleo diet is healthier?
Medical Video: THE ULTIMATE GUIDE TO THE PALEO DIET!
Have you ever heard of a Paleo diet? Maybe you often hear about various types of diets with the main goal is to improve body health and lose weight. One type of diet that is well known is the Paleo diet. What's the difference with other diets? To find out, please refer to the following explanation about the Paleo diet.
What is a Paleo Diet?
Paleo diet or also known as the ancient human diet (cavemandiet) is a diet that adapted the eating habits of ancestors in ancient times. As the name paleo, this diet follows the dietary habits of people in the Paleolithic period (around 2.5 million to 10,000 years ago).
The purpose of this diet is to restore human eating habits like ancient humans. Paleo diets believe that the human body is more suitable for entry into a diet such as ancient people (who ate food from hunting and gathering) compared to modern diets, where there is a change in more sophisticated farming systems.
What are the benefits of having a paleo diet?
Because of the incompatibility of changes in the way humans get food, diseases, such as obesity, diabetes and heart disease, suffer from people today. This is consistent with what Loren Cordain, PhD, who wrote the book said The Paleo Diet, that by eating foods like prehistoric ancestors, you will be leaner and more at risk of suffering from diabetes, heart disease, cancer, and other health problems, reported from WebMD.
Cordain also said that by implementing a paleo diet, you can reduce your body's glycemic load, have a healthier ratio of saturated fatty acids to unsaturated fatty acids, increase consumption of vitamins, and have a balance of protein, fat and carbohydrates, reported from health.com. You might also be able to lose your weight without cutting calories by running a paleo diet, because this diet is rich in protein and fiber.
How do you do a Paleo diet?
If you want to run a paleo diet, you must eat "natural" (not artificial) foods, such as:
- Lean meat
- Fish, especially fish that are rich in omega 3 fatty acids, such as salmon, mackerel and tuna
- Fruits
- Vegetables
- Egg
- Nuts
- Grains
- Oil from fruits and nuts, such as olive oil, coconut oil, or walnut oil
You are prohibited from consuming any kind of processed food, processed food, or packaged food. Also, you are prohibited from consuming:
- Milk and milk products
- Wheat, oats and barley
- Legumes, such as beans, lentils, peanuts, and peas
- Fine granulated sugar
- Salt
- Potato
- Oil that has undergone many processes, such as canola oil
You don't have to count how many calories you have to eat or how many calories you have to limit when you go on a paleo diet. Fruits, vegetables, and lean meat are sure to meet the calories you need.
The beginning of this diet is definitely a hard thing for you. Therefore, you are given the freedom to go through this diet for the first time. You are free to eat whatever you want for 3 days a week. Or if you can immediately adjust to the Paleo diet, you can challenge yourself to eat free only one day a week. Looks easier right?
To get more benefits during a paleo diet, of course you are advised to keep doing sports. Exercise can help you lose weight faster, maintain weight, and maintain your overall health.
Sample menu from the Paleo diet
Changing your eating habits may be a difficult thing. However, if you want to try the Paleo diet, you can start with an example menu below.
For breakfast
You can start your breakfast with dishes that are easy to make, namely omelets. Saute onions, peppers, mushrooms and broccoli with olive oil. Then add with eggs enriched with omega 3 and chicken breast pieces.
For lunch
For the first time, you can try to make a salad with a variety of ingredients that you like. You can make it from a mixture:
- Vegetables and fruit, such as spinach, turnip greens, peppers, cucumbers, carrots, avocados, almonds, apples, and pears.
- Food sources of protein, such as lean meat, chicken, or seafood, such as salmon, tuna, shrimp.
- Olive oil and lemon juice.
Dinner
You can make food from salmon or fillet fish baked with asparagus, broccoli and spinach, add it with garlic and olive oil to make it taste more delicious. Remember, you can't add salt! You can eat a variety of fruits as a dessert from your dinner.
Is it true that the Paleo diet is healthier?
By consuming healthy foods, such as fruits and vegetables, and avoiding processed foods and packaging, of course you will be healthier after undergoing a paleo diet. A study that lasted 12 weeks or less in several groups that underwent paleo diets, found that the paleo diet can lose weight, increase glucose tolerance, control blood pressure better, and improve regulation of appetite.
The absence of salt and processed foods makes this diet low in sodium, which is beneficial for those of you who have high blood pressure. However, the absence of wheat, legumes, and milk on this diet may increase your risk of osteoporosis and heart disease. Milk is a source of calcium and vitamin D in modern diet habits, where these two nutrients are important to prevent osteoporosis, especially in women.
Further and greater research into the benefits and risks of long-term health of the paleo diet may be needed.
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