Pros and cons of the Paleo diet for weight loss
The Paleo diet is based on the idea that you can lose weight by eating like a caveman! According to Dr. Lauren Cordin, the author of the Paleo Diet book, eating like our ancestors did can help us lose weight and lower our chance of developing severe diseases like diabetes, heart disease, cancer, and others. This diet is really a high-protein, high-fiber eating regimen that guarantees weight loss without considerably lowering daily caloric intake. In this post, we’ll investigate the Paleo diet, go through its benefits and drawbacks, and address any queries you might have had.
What exactly is a Paleo diet?
A feeding regimen called the Paleo diet is based on the foods that prehistoric humans consumed around 2.5 million years ago, during the Palaeolithic era.
Lean meat, fish, a wide variety of fruits and vegetables, nuts, and seeds foods that were traditionally acquired by hunting and gathering are consumed in large quantities in this diet.
Less is consumed of the foods that have been a part of the human diet since the dawn of agriculture, such as dairy products, grains, and legumes. There are several different Paleo diet regimens, and some of them have stricter rules than others.
The paleo diet makes the case that post-agricultural meals are genetically incompatible with the human body. The agricultural age altered people’s diets; the overconsumption of grains, legumes, and dairy products now is the primary contributor to the rise in obesity, diabetes, and heart disease.
For the following people, this diet may be helpful:
- Individuals want to either maintain or reduce weight.
- for those who prefer to follow a regular eating schedule
The fundamental and crucial tenets of this diet are whole foods as opposed to processed foods, and failing to adhere to these principles will result in stopping the diet.
What are the procedures, and how does the Paleo diet work?
With the Paleo diet, proteins should make up at least 25% to 30% of your daily calorie intake. More than 150 grammes of carbs per day are not allowed. 50 grammes of carbohydrates can be consumed daily by people who want to lose weight, but any less than that amount may be harmful to their health.
Eliminating carbohydrates hastens the weight loss process because they are one of the main contributors to modern human weight gain. In this diet, daily protein and fat intakes rise to offset the negative effects of decreased carbohydrate consumption.
Those who follow this diet should drink a lot of water every day; tea and coffee without sugar are OK, but soft drinks and other sugar-containing beverages are not allowed.
Another crucial component of this diet that should be seriously considered and adhered to on a daily basis is frequent exercise. The minimal amount of time that those following this diet should spend working out each week is 2.5 hours.
The way this diet works is that after the person reaches his desired weight, the diet’s difficulty is lessened, but its principles must always be followed in order to prevent the lost weight from coming back. The person is given a new eating plan that he must follow.
Who is a good candidate for the Paleo diet, and why should we pick it?
Many studies on the efficiency of this diet and comparisons to the Mediterranean diet and the diabetic diet have been conducted. These researchers’ findings generally indicate that the Paleo diet can have a variety of advantages, some of which we list here:
- more loss of weight
- an increase in glucose tolerance
- improved regulation of blood pressure
- minimal triglycerides
- better control of appetite
This diet may not be appropriate for those looking for an inexpensive eating regimen because following its directions can be quite expensive. Of course, with a little initiative and preparation, people can find ways to lower the expenditures associated with this diet.
Whole grains and legumes, which are good sources of fibre, vitamins, and other nutrients, are absent from this meal plan. Also, this diet restricts the use of dairy products, which may make it difficult for some people who enjoy these items a lot.
The following foods are off-limits on the Paleo diet:
- Cereals are foods produced from wheat, barley, and other grains.
- Legumes: peanuts and beans
- Milk, cream, cheese, butter, and yoghurt are dairy products.
- Foods that are processed include soda, pasta, bread, baked goods, chips, and crackers.
Also forbidden on this diet are coffee and alcohol.
Adults who enjoy eating meat and other proteins and getting regular exercise are excellent candidates for this diet, and they typically find it quite simple to adhere to its recommendations.
Even though this diet has some restrictions, it generally contains all of the elements that are good for human health.
The best way to lose weight is to change your diet, and while most people find it difficult to keep track of their daily caloric intake, the paleo diet makes it simple for you to do so.
The high-protein foods used in this diet are very filling, so you can eat without feeling hungry and still lose weight.
It appears that adopting the cave diet can greatly reduce the symptoms of many illnesses, including irritable bowel syndrome, skin conditions, arthritis, and aches.
For those with high blood pressure, this low-sodium diet is advantageous because it eliminates salt and processed foods.
To choose a specific diet plan that is good for your physical condition, you must first see your doctor and a nutritionist before beginning any diet.
Who shouldn’t adhere to the Paleo diet?
Those with low blood pressure or sodium deficiencies should not choose this diet because sticking to it could be risky for them. Eating salt is also prohibited on this diet.
High-protein diets are impossible for vegetarians to follow, and because this diet contains such a large amount of meat, vegetarians cannot profit from it.
This diet cannot be followed without consuming seafood and eggs. Moreover, good plant proteins like beans and other legumes are not allowed, making it impossible for vegetarians to employ this diet.
It is advised that pregnant women, the elderly, and children avoid following this diet because its effects on these groups have not been studied.
The cave diet will not be permitted for those who have Addison’s disease or gout. In general, the paleo diet has many nutritional benefits, making it especially helpful for weight loss for the general population who do not have any specific disorders and are in excellent health.
Why are grains, legumes, dairy products, and potatoes off limits on this diet?
Cereals cause the body’s insulin to become ineffective at controlling blood sugar levels, which facilitates fat accumulation and raises the risk of developing diabetes over time.
In this diet, legumes are thought to be poisonous. The cave diet advocates contend that legumes, such as grains, fruits, and vegetables, are both difficult to digest and a poor source of vitamins and minerals.
Legumes do not contain protein because it is easy to obtain it from meat and other animal products. Fans of the Paleo diet also think that avoiding dairy products will prevent bloating, muscular cramps, and poor digestion.
They also think that the majority of commercial dairy products have been tainted by the use of hormones and antibiotics and that it is best for people to stay away from them in order to prevent diabetes, heart disease, and even acne.
Finally, because of their higher sugar content, potatoes have been excluded from this diet. White potatoes are technically not considered part of the Palaeolithic period and are therefore not allowed to be consumed, even though sweet potatoes were present throughout that time and are permitted on this diet.
Which aspects of the paleo diet have been altered?
The Paleo diet’s guiding principles have evolved and changed over the past few years. There are currently numerous variations of this diet. Many of its newer iterations employ items that are healthier and more palatable and are endorsed by many nutritionists.
High-quality butter and even some gluten-free grains, including rice, are permitted in these new programmes. Many people now view paleo as their nutritional model and supplement it with other nutritious meals according to their individual needs rather than seeing it as a rigid set of guidelines that must be followed.
The Paleo diet can help you change your eating habits and adopt a healthy lifestyle while providing your body with all the nutrients it needs through a variety of food groups.
Because many of the items that were available during the time when people lived in caves are no longer available, and because the meat we eat now differs greatly from the mammoth meat that they consumed, it is vital to adapt our meal plans to take into account the current food supply.
What foods are permitted in the paleo diet?
With the Paleo diet, you can consume things like:
- It’s the veggies
- Produce Nuts and Seeds
- fatty meat
- Fish, vegetables, spices, and eggs
This diet also permits the use of oils derived from fruits or nuts, such as olive oil, coconut oil, and almond oil.
Example of a Paleo diet menu per day
This is a full-day meal plan for followers of the Paleo diet to learn more about how to eat this way:
- Two scrambled eggs in pure unrefined oil with chopped parsley
- a half-avocado
- a combination in one cup
- a grilled salmon slice
- Lemon juice added to steamed broccoli
- A sweet potato in half
- A cup of almonds or four fresh figs
- a cup of sautéed onions and garlic with beef liver
- Olive oil and mixed-vegetable salad
- 2 cups of peaches, chopped
The Paleo diet will probably be very beneficial for you if you are the kind of person who values their health and doesn’t want to spend their money on fatty and processed meals.
These folks can take a multivitamin to help prevent nutrient deficits while following this diet plan, which is particularly effective for weight loss.
Reducing the risk of diabetes and blood pressure are two of the many advantages associated with adopting this diet that have been described in numerous sources, which encourages people to do so.
Limiting carbohydrates is a wonderful option for you if you want to reduce weight, and the Paleo diet advises this. Consuming animal protein is highly advised in this diet, and there is a clear plan for doing so. Protein is one of the primary food groups that is very beneficial for human health.
Although this diet may not be ideal for everyone, it has helped a lot of people lose excess weight and keep it off over the years. If you’re unsure about how to follow this diet, speak with a nutritionist who can create a personalised programme for you.