Paleo diet returns people to food destined by nature itself. Our genes remember healthy food - one that would allow us to remain slim, not to get sick and live long.
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The basic principles of paleo-diet
One of the theorists of the Stone Age diet is Loren Cordain, an American scientist who has devoted decades to the study of nutrition in the Paleolithic era. The fruits of his work are described in detail in the book "Paleo Diet" - a recognized bestseller.
The diet of primitive man was chosen as the reference point for a healthy diet. According to anthropologists, then its genome was formed, and DNA recorded information about available food. Hundreds of generations have changed, food has become diverse. But scientists are sure that there is no more food for the body than that which is intended by nature.
Lorraine Cordain is convinced that the return to the food of hunter-gatherers is genetically justified.
The era allowed the ancestors:
- do not eat dairy products - there was no livestock;
- eat meat of wild animals - protein food;
- ignore crops - they were used only in case of severe hunger;
- do not salt food;
- enjoy honey if you want a sweet;
- fats were only unsaturated and contained omega-3, in contrast to the diet of modern humans, grown on harmful trans fats.
The food of the ancients was low in carbohydrates. The menu was dominated by animal meat and wild fruits: the basis of nutrition was protein and fiber.The diet is rashly rejected by modern man spoiled by progress. Cordain and other nutritionists suggest "remembering" him.
The essence of the program is simple:
- Low-fat meat, offal, game, seafood and fish are the basis of the diet.
- Non-starchy fruits and vegetables - in unlimited quantities.
- Milk and dairy products, all cereals, beans, and flour, are banned.
The technique focuses on food quality, giving calories a secondary role. Paleo belongs to the low-carbohydrate category - a minimum of starch, a maximum of proteins and healthy fats.
Paleolithic diet recommends adhering to an ancestral lifestyle. Proper nutrition should be supplemented with maximum activity.
Despite the fact that the diet belongs to the category of “not hungry”, one should start the absorption of food, experiencing true hunger. The habit is “for company,” because of a bad mood, because the time has come to dine - wrong. Adherents of the diet do not insist on a certain number of meals.
The menu should be composed deliberately: from natural products, avoiding those that were inaccessible to distant ancestors.
The paleo diet of Loren Cordain is ongoing and does not have specific phases. It is believed that in order to quickly get used to a special diet, you need to arrange a 30-day strict marathon. Within a month, you should strictly adhere to the established rules.
With a long Paleolithic restriction, small deviations from strict conditions are permissible. After strict compliance with the rules, you can successfully use the 90/10 scheme, slightly supplementing the diet with prohibited products.
Nutritionists have found an interesting fact: on a paleo diet, people involuntarily reduce the number of calories absorbed. This is one of the reasons for the effective burning of body fat.
The program guarantees weight control, health and energy. The body, getting only the right food, can start the mechanism of getting rid of chronic diseases. This is an ideal balanced diet designed by nature itself.
Pros and cons of this method of weight loss
Stone Age Diet ideal for people who have priority food quality, and counting calories and balance of BJU they are of little interest. Paleo menu ideal for celiac disease: there are no gluten products in the composition.
| Benefits | disadvantages |
|---|---|
| • there is no feeling of hunger, obsessive thoughts about food; • no calorie counting required; • a balanced diet will provide the body with vitamins and minerals; • rapid decrease in body weight; • surge of energy, improvement of physical activity; • consolidation of the habit of good nutrition; • body cleansing due to enhanced drinking regimen; • lack of stress; • the concentration of glucose in the blood is normalized, the risk of diabetes or its complications is reduced; • cholesterol levels and the risk of developing atherosclerosis are normalized; • the hormonal background improves; • stop inflammatory processes; • blood pressure normalizes, the risk of hypertension is minimized; • The likelihood of cancer and osteoporosis is reduced. | • there are contraindications for some chronic diseases; • costly and sometimes inaccessible diet: natural products are always more expensive, they are difficult to buy; • the transition from habitual food to a “primitive” diet is not easy for many; • does not suit vegetarians: animal proteins are indispensable; • Athletes may experience a lack of energy due to the limited amount of carbohydrates; • the result requires physical activity. |
The peculiarity of paleo-diets to reduce weight, “dry” the body and stimulate endurance and strength, made it popular in the ranks of crossfit lovers - fitness with intense loads. Protein and low-carb paleo helps to increase muscle mass, hone form.
Recommended and Prohibited Products
Paleo-diet is not a limitation of eating behavior for a certain period of time, not a way to quickly reduce weight. Cordain calls her a "lifelong nutritional program." Therefore, a person makes a decision himself, his diet will strictly follow the rules, or will become flexible.
The appetite for this diet is reduced, and metabolism is enhanced. Weight will decrease regardless of the volume of servings - if only the proteins are “correct”, and fruits and vegetables are not polysaccharides and have a low glycemic index.
Allowed products can be purchased at any supermarket.
Components High in Animal Protein - The Basis of Diet:
- turkey and chicken (breast without skin);
- seafood: shrimp, crabs, mussels, clams;
- lean meat of beef, pork, veal, rabbit (steaks, steaks, grill, chops, baked);
- offal: liver, heart;
- game;
- the eggs.
Non-starchy vegetables will complement the menu:
- eggplant;
- broccoli;
- white, cauliflower, Beijing cabbage;
- salad;
- pumpkin;
- pumpkin;
- cucumber;
- tomato;
- whole greens: spinach, dill, parsley, sorrel.
Fruits can be consumed with everything except banana. Berries, mushrooms, onion vegetables (onions and garlic), spices are welcome. Food with probiotics (vegetable kvass, pickled (fermented) vegetables, soaked apples) is well suited. You can eat the right fats (avocado and nut oil, lard, olive oil, duck and goose fat).
Drinks of the primitive diet are herbal teas, decaffeinated coffee, rosehip broth.
The following products are contrary to the principles of the diet of an ancient person:
- fat meat;
- sugar, sweet drinks, desserts, pastries;
- cereals and grains: flour, cereals, bread;
- beans, beans;
- all dairy products;
- trans fats;
- alcohol;
- artificial sweeteners.
Ingredients that are processed, labeled “dietary”, “fat-free”, containing obscure components, additives and dyes are categorically excluded. Nutritionists have a practical recommendation: all food produced in the factory should be avoided.
Paleo Autoimmune Protocol
Chronic digestive tract problems, irritable bowel syndrome, can provoke a malfunction in the immune system and cause autoimmune diseases: lupus erythematosus, Crohn's disease, arthritis, vitiligo and many others.
The causes that trigger the rejection of their own cells are not fully understood. But the fact that nutrition plays an important role in the course and severity of autoimmune disorders has been established for a long time. Many diets designed to support the body. Including the autoimmune protocol - a separate branch of the Paleolithic program. Its task is to stop the development of the disease, transfer it to the stage of remission.
The diet becomes as sparing for the intestines as possible. Products that can cause discomfort are not in the protocol. The difference from the paleo diet is the rigidity of the technique. For people with autoimmune diseases, products that are paleo-loyal are unacceptable: eggs, all nightshade vegetables, nuts, seaweed. It is prescribed to limit the consumption of fruits.
The reviews of patients and doctors regarding this diet are ambiguous - both positive results that improve health and a small effect are noted. Specialists agree on one thing - autoimmune nutrition protocol can be used as a diet, but it is not a panacea. The Paleo protocol is able to become part of therapy; it is not able to replace drugs.
An approximate paleo diet menu for the week
| Breakfast | Dinner | High tea | Dinner | |
|---|---|---|---|---|
| Monday | Baked salmon with rosemary | Fried shrimp with lemon juice and herbs | Frozen Raspberries, Nuts | Veal Chops |
| Melon | Tomato, Onion and Parsley Salad | Peking Salad | ||
| Tuesday | Shrimp Omelet | chicken broth | Fruit salad | Beef steak |
| Avocado | Boiled Chicken with Garlic and Spices | Steamed broccoli with sauce | ||
| Radish salad | Tomato juice | |||
| Wednesday | Boiled cod with horseradish | Fish broth | Berries | Lean pork chop |
| Tomato, Onion, Bell Pepper Salad | Boiled pork | Grilled vegetables | ||
| Cabbage, Cucumber and Onion Salad | Rosehip Infusion | |||
| Thursday | Boiled eggs | Baked pork with eggplant in foil | Grapefruit | Microwave omelet |
| Fried carp | Cucumber salad | |||
| Friday | Pollock for a couple | Chicken stock with pepper and egg | Baked apples with honey and cinnamon | Baked pork under a "coat" of vegetables |
| Carrot salad | Boiled breast with stewed zucchini | |||
| Saturday | Baked pink salmon with onions and carrots | Offal soup | Celery, grated apple and walnut salad | Fried liver |
| Baked mushrooms | Tomatoes with garlic and parsley | |||
| Sunday | Omelette | Liver fritters | A pineapple | Prawns with lemon juice |
| Fried eggplant | Sauerkraut | Grilled vegetables with provencal herbs and olive oil |
For snacks, it is good to use nuts, carrot sticks, green apples.
Dish recipes
The possibilities of the paleo diet menu for variety and satiety can be envied. We offer several recipes suitable for any meal.
Green phali
A vitamin and unusual dish of Georgian cuisine looks very nice on a plate and decorates the diet.
You will need:
- spinach - 300 g;
- hot green pepper - 1/5 part;
- walnuts - 130 g;
- garlic - 1 clove;
- olive oil - 1 tbsp. l .;
- cilantro (any greens) - 80 g.
Cooking:
- Boil 2 liters of water.
- Cook the washed spinach for about 10 minutes, remove and squeeze well.
- Load ready-made grass and other ingredients, except oil, into a blender, beat into a homogeneous mass.
- Add olive oil.
- Steal the pomegranate seeds.
Spicy fried shrimp
For this dish, any shrimp, including royal, is suitable. Large clams need to be fried a little longer.
You will need:
- thawed raw shrimps - 300 g;
- garlic - 5 cloves;
- salt, red and black ground peppers - to taste;
- oil (preferably olive) - 5-6 tbsp. l .;
- wine (preferably dry) - 2 tbsp. l
Cooking:
- Heat a pan with oil.
- Cut the garlic cloves into thin slices, fry with red pepper over low heat for about a minute.
- Add wine and shrimp to the pan, increase heat, fry for 5-6 minutes. Constantly stirring is a must.
- Salt and pepper.
Spicy clams are combined with any vegetable salad.
What results does the diet promise?
The creators of the diet promise a beneficial effect of primitive nutrition, provided that the rules are strictly followed.
Soon it will be possible to feel:
- surge of strength, energy and vigor;
- weight loss;
- improving the appearance and condition of the skin.
Subject to paleo-diet, significant recovery occurs:
- normalization of intestinal activity;
- elimination of heartburn, other manifestations of high acidity and digestive disorders;
- sinus cleansing;
- normalization of the condition of the teeth;
- activation of joint mobility after sleep;
- improved blood composition: lower cholesterol and glucose.
The diet is indicated in the presence of diabetes mellitus, hypertension, osteoporosis, skin problems, urolithiasis, asthma and many others.
Contraindications and side effects
The nutritional method of the ancients has contraindications that impede the adherence to such a diet.
The following conditions cause a restriction:
- kidney and liver problems;
- chronic diseases during exacerbation;
- pregnancy and breastfeeding;
- oncological disorders.
In the first weeks of the Paleo diet, a deterioration in health is noted - a loss of strength, apathy, a decrease in mental activity. From physical exertion, the symptoms appear brighter.
Paleo diet is live nutrition for health, designed for those who can take such a diet as a lifestyle.
