We all know that our ancestors presumably had lower rates of diseases such as heart diseases, diabetes, and obesity. why was it so?If we go through some researches, we come to know that human hunter-gathered ancestors lived on a stone-age diet that was merely consisted of whole foods. Their diet plan closely resembles the Paleo diet which is highly recommended by most diet planners nowadays to have a healthy lifestyle.
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what is Paleo diet?
There will be many questions rising in your mind about the Paleo diet. To make yourself confusion-free, keep reading this article. I hope you will tackle with your confusion about, what is it? why is it so popular? what are its pros and cons?
let’s get started;
why Paleo diet is so popular?
Paleo diet is also known as the “Caveman or stone-age diet”, as it allows us to eat those foods, that humans ate when they first roamed the Earth planet about 2.5 million years ago including lean meats, fish, fruits, vegetables, nuts, and seeds. It is heavy in proteins and low in carbs.
The Paleo diet is popular because it is not only considered healthy, but also comparatively much affordable and accessible than such foods as nuts, wild game, and grass-fed animals. Several studies suggest that it brings significant weight loss and major health improvements.
Paleo diet basics
1-what to eat in Paleo diet
- Vegetables and fruits
- Seeds and nuts
- Lean meats
- Fish such as salmon, albacore tuna, and mackerel these are rich in omega-3( heart-friendly fats)
- Oil from nuts and fruits, such as walnut or olive oil.
2-What to avoid in Paleo diet
- Potatoes
- Food is rich in salts such as soy sauce, chips, crackers, sports drinks, and pretzels.
- Refined sugar
- Dairy products like cream, yogurt, cheese.
- Grains, such as peas, lenticels, beans, and peanuts
- Highly processed food such as French fries, macaroni, cheese, fruit snacks, and doughnuts.
Pros and cons of Paleo diet
Pros:
- We are more likely to eat a clean meal without chemicals, additives, or preservatives.
- It is all about anti-inflammatory benefits as it allows us to eat fruit, vegetables, seeds, oils, and nuts.
- The Paleo diet allows us to eat iron-rich red meat.
- We may see improved satiety between meals, due to the higher intake of fats and lean proteins.
- Due to limited choices of food, many of us also bring weight loss.
Cons:
- For some people, the Paleo diet can get expensive or out of reach.
- The Paleo diet avoids us from eating dairy products or grains which can be good for energy and health.
- Since the Paleo diet excludes beans, it can be difficult for vegetarians.
- For athletes who need 3 to 6 grams of carbs per day, this would be hard to live just on vegetables and fruits.
Paleo diet meal plan
You can follow the following meal plan to start yourself off;
Monday
- Breakfast: Shirred egg with smoked salmon.
- Lunch: Broiled chicken lettuce wraps.
- Dinner: Broiled salmon with grilled broccoli.
Tuesday
- Breakfast: Oatmeal( grain-free).
- Lunch: Mixed veggies and kofta with grass-fed beef.
- Dinner: Baked chicken with a salad of tomatoes, walnut, avocado, and spinach.
Wednesday
- Breakfast: Vegetables mixed omelet.
- Lunch: A grilled salmon taco with tomatoes, lettuce, avocado, and rice.
- Dinner: Baked pork chops with sweet potato clefts.
Thursday
- Breakfast: Egg goulash with avocado and sausage.
- Lunch: Beef taco salad with rice, cauliflower, avocado, cilantro, and lettuce.
- Dinner: Ground beef with rice, cauliflower.
Friday
- Breakfast: Mushrooms, onions, spinach roasted with sausages.
- Lunch: Shellfish stir fry with snap peas, cilantro, tomatoes, and lettuce.
- Dinner: classical grilled chops with sweet potatoes clefts.
