Eating habits in today’s times have completely changed, which is why many are in hopes of getting a paleo diet plan which mimics the prehistoric dietary practices. The diet is basically a resemblance of how people in old times used to eat.
In olden days, people would hunt down whole animals or gather foods from different places for eating purpose. These are basically theories, however, most of them being true in many regards.
In saying that, still it is highly difficult for us to know what our ancestors used to eat in different parts across the globe. In saying that, there have been theories and researches that someone point out their eating habits were based on whole foods.
By choosing this lifestyle choice, they weren’t prone to many of the harmful diseases that exist these days. They were at lower risk of being obese. They were less prone to heart diseases or diabetes for that matter. It was mainly because of their food choice.
In fact, there have been many studies conducted that show that good eating habits and dietary programs are significantly the leading factors for weight loss. Moreover, these lead to major improvements in health.
We have lined up some basic paleo dietary plans here in the article along with the reason why you should follow it, the purpose, what to eat, what not to eat etc.
Why is there so much emphasis of this type of dietary plan. Why the need to follow the habit? Well, basically the purpose as underlined is to bring back the eating habits to life, those that were of our ancient people, our ancestors, people of the early age.
Today, because of the various eating habits people have gotten them into, our human body is not prone genetically to the modern lifestyle. It is a mismatch that is on the rise because of all the farming practices.
It seems now this is high time that the eating habits be replaced with the older ones to get the body back in shape.
Why The Need To Follow?
Well, like already mentioned, the farming practices have changed the eating habits drastically and this has caused us more harm than good in the present world.
However, to follow the diet plan, you may choose the following reasons;
- You need to get rid of the extra pounds on the body to maintain a healthy weight.
- You are in need of some serious help to plan your meals.
Whatever the reason may be, adopting this lifestyle can be beneficial in many ways.
What You Should Eat?
Let’s have a look at all those foods you can eat and will have a positive effect on the body;
- Seeds and Nuts
- Lean meat
- Oils obtained from nuts and fruits
The Things You Should Avoid
Now let’s have a look at all those things that you shouldn’t eat;
- Refined sugar
- Artificial sweeteners
- Diet or low-fat products
Those who are following this diet should consider drinking lots of water. Many who are following the diet will also drink heaps of green tea or coffee. However, its best they avoid juices and soft drinks that are loaded with sugar.
Getting lots of exercise is perhaps another vital thing when you’re following this diet program.
Paleo Diet Program – The 7 Day Course
Now Let’s cover the program as a whole and form a plan that you can easily follow if you choose this diet.
This plan has been created with the intent of offering people the best guideline; especially to those who wish to try this particular way of eating.
While there are many who might make a change or two in the meal plan according to their own preferences and personal choices. However, nuts, fruits, and seeds all are the best form of desserts and snacks.
Day One Of The Plan
On the very first day of this diet plan, you need to eat foods;
In Breakfast: You can have kale, apple, banana and avocado smoothie along with almond milk.
In Lunch: Mix leaves of salad along with some seabass and pumpkin seeds, and a hint of olive oil for dressing.
In Dinner: Roasted chicken with stuffed carrots, rosemary and onions.
Day Two Of The Plan
The next day of your diet should include for lunch leftovers. However, for dinner, you can grab a fish.
In Breakfast: You can have scrambled eggs along with grilled tomatoes, pumpkin seeds, and wilted spinach.
In Lunch: Along with the leftovers from last night – the roast chicken – grab a bowl of mixed salad leaves and some olive oil dressing to go along with it.
In Dinner: You can have salmon that you bake in the oven. Toss some broccoli and asparagus in coconut oil and fry a bit to tag along with the fish.
Day Three Of The Plan
On the third day, again you’ll be using the salmon leftover from last night. However, the other things that go on your diet will include;
In Breakfast: Chop up some bananas and add some almonds and blueberries to them.
In Lunch: With the leftover salmon, you can have mixed salad leaves and the olive oil dressing.
In Dinner: Stir-fry some beef and mixed peppers. Its best to fry the two in coconut oil.
Day Four Of The Plan
On the fourth day, your day needs to start with an egg packed with protein;
In Breakfast: Toss in some broccoli in coconut oil to fry. Toast some almonds to go along with this. Also, poach an egg.
In Lunch: Salad leaves, mixed along with boiled eggs, olive oil, some seeds and a tuna.
In Dinner: Bake some chicken wings in harissa. Steaming along some broccoli is also going to be ideal.
Day Five Of The Plan
The fifth day of your diet should include;
In Breakfast: Make yourself a smoothie using mixed berries, spinach, and coconut milk.
In Lunch: Mix salad along with an omelet made from tomato, broccoli and butternut squash.
In Dinner: Stir-fry some salmon and take it along with red pepper, baby corn, broccoli.
Day Six Of The Plan
You need to start your sixth day with a savory meal;
In Breakfast: Fry some tomatoes, bacon and eggs in olive oil.
In Lunch: Make chicken soup with turmeric and mixed veggies.
In Dinner: Grill some lamb chops with red cabbage spiced and wilted spinach.
Day Seven Of The Plan
You need to add some healthful fats with the use of Avocado on your last day of the week.
In Breakfast: Make an omelet out of tomato, spring onion and mushroom.
In Lunch: Take some chicken, seeds, avocado, mixed salad and olive oil.
In Dinner: Cook some beef stew – should be slow cooked – and take it with some mixed veggies.
How Does The Paleo Diet Benefit You?
Many people who have followed this diet claim they felt it had a number of health benefits to offer. These benefits include loss of weight to a considerable amount, lowered risks of blood pressure and diabetes.
Now let’s have a look at these benefits in a more specific manner. These will include researches to support the theory at large.
Being overweight has never been beneficial in any way. In fact, it is one of the main causes for people having a stroke. There are many other medical related issues linked to weight loss.
In a study that was conducted in 2008, almost 14 people participated in the diet program. They were all healthy and they followed the program for 3 weeks. Each of the healthy volunteer was able to lose 2.3kg weight after effectively following the diet.
There was another study conducted next year to make a comparison of the effects of the diet for people with diabetes. 13 people participated, all of them had type 2 diabetes. They all followed the diet plan and found out that their weight was reduced by eating this way and their waist circumferences was also lessened.
In other words, the diet has proven great for losing weight. And especially for those facing some health problem, the paleo diet has been more than a blessing.
Most of the researches that have been conducted conclude that these dietary programs have helped people in one way or the other. People have been able to lose weight.
Many heart diseases are linked with high blood pressure. If you are this medical condition, you’re at high risk of developing heart diseases that can lead you to death.
There are many people who think that the paleo diet has helped them in keeping their blood pressure in considerable control. Moreover, it has promoted their overall heart health too.
They feel its more of a feeling keeping in check their blood pressure levels and not being at the risk of developing a condition for their heart that can be fatal.
There have been studies conducted in this area to. All those who participated followed the program for three weeks and felt enormous change in their body. Moreover, they saw considerable weight loss and reduction in their body mass index.
Most of the results obtained from studies concluded that the diet helped in the reduction of blood pressure. Not only that, it also reduced blood lipid profile. Know that both of these are helpful in improving the health of your heart.
Diabetes Risk Reduced
There have been many questions linked to the diet plan reducing one person’s risk of developing the dreadful diabetes. Well, to be quite truthful, many of the studies that were conducted showed promising results.
The main thing that needs to be developed in a person is insulin resistance. The diet helped improve that greatly. Moreover, it helped in controlling the blood sugar level of people with type 2 diabetes.
This shows that many people with diabetes have had many benefits by following this diet plan.
Those people who have followed the paleo diet are more inclined to eat in a manner their ancestors used to. In old days, the ancestors ate foods that were whole and unprocessed.
Now, people are in search of such dietary programs. They wish to eat that way avoiding anything that is generally processed. They also avoid dairy, legumes, and grains as part of those eating habits.
Those who advocate the diet program agree to the fact their bodies are unable to process any type of food that came up only after the farming practices developed.
They have felt a huge change in their life after a paleo meal plan was set in their way. They claim it helps in losing weight, it improves their insulin sensitivity and has greatly reduced blood pressure in a very short period.
Using this diet and eating the way our ancestors did will have no negative effects on the body. So what’s the harm of following the plan for a while and see the results for yourself. If they are in your favor – which they will be definitely – you can keep on following the program to maintain a healthy lifestyle. But know that after some time of following this diet, the weight loss factor can stop.
Still, the paleo diet is a beneficial program so there’s no harm in following it.