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Nutrition » What Should You Know About the Paleo Diet?

What Should You Know About the Paleo Diet?

What Should You Know About the Paleo Diet

What is a paleo diet?

A paleo diet is a nutrition plan that includes foods, which people used to obtain by gathering and hunting thousands of years ago. It is based on fruits, vegetables, fish, meat, seeds and nuts (5). You can also add unrefined oils (for example, olive oil or coconut oil) and eggs to your menu (6).

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Claims about the health benefits of the Paleo diet include weight loss, lower risk of getting cancer, heart disease, diabetes and some other health conditions. So, one major potential upside of the Paleo diet is effective weight loss without the need to frantically count your caloric intake or forcing your body to go into starvation mode. This dietary plan consists of high-fiber and high-protein foods that provide us with longer-lasting energy boost (6).

The crux of the diet is to avoid processed and fatty foods. Fiber and protein, which you can find in the daily menu will fill you up faster and will help you stave off hunger for longer. Moreover, you’ll replenish your body with all the essential minerals and vitamins it needs to stay in good health and feel energized.

Is Paleo Diet good for weight loss?

Despite the fact that you are not limited in terms of food options and have a well-balanced daily menu, it will not impede weight loss. Avoiding certain food groups and enriching your diet with protein-dense and high-fiber foods will result in greater satiety with lowered caloric intake. Calorie deficit, restful quality sleep, regular exercise and revamped nutrition will undoubtedly bring you desirable results (1, 2).

Is it good for diabetics?

According to a study in 2015, sticking to a paleo diet for a short period of time improved blood sugar control and lipid profiles in people with type 2 diabetes when compared with a conventional diet (3). By eliminating most starches and sugars, this eating pattern can keep blood sugar levels in check and may even help reverse insulin resistance (6).

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What is a paleo diet?

What to eat on a paleo diet?

  •       Vegetables (except for starchy ones)
  •       Fruits
  •       Healthy oils (in moderation)
  •       Lean meats
  •       Game meats
  •       Fish (shellfish also allowed)
Despite the fact that this diet offers quite a rich menu, there are certain restrictions:
  •       Dairy
  •       Legumes and grains
  •       Starchy vegetables
  •       Sweets (including sugar, artificial sweeteners and honey)
  •       Highly processed foods
  •       Soft beverages, which contain sugar (including fruit juices)
  •       Salt

Pros and cons of the diet

Pros of the paleo diet:

  •       Easy to maintain
  •       Rich well-balanced menu
  •       Doesn’t include unhealthy high-processed foods
  •       Can produce results in a short period of time
  •       May reduce risk of a number of health issues

Cons of the paleo diet:

  •       Reduced amount of grains, legumes and dairy, which are also beneficial for our body
  •       May be more expensive than other diets
  •       Needs more scientific research (4).

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Final thought

The paleo diet belongs to one of the most popular nutrition plans. As mentioned earlier, it can aid in weight loss and enhance your physical and mental well-being. Moreover, the vitamins and minerals you’ll get from fruits, vegetables, lean meats, fish and healthy oils will help you improve your hair condition, rejuvenate your skin and minimize the amount of acne.

However, you should keep in mind that every person is different and what works for one, may not work for as effectively for another. It is also important to discuss any dietary changes with your physician, especially if you are receiving treatment for any conditions which may be impacted.That’s why it is highly recommended to consult a healthcare professional before you embark on the Paleo diet.

If the paleo diet is good for you, consider going an extra mile, and choose a workout system to strengthen your body and exercise different muscle groups. Watch the video below to learn a training program you can do in your living room – the 20 Minute Full Body Workout at Home.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES: 

  1. Balance Food and Activity (2013, nhlbi.nih.gov)
  2. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial (2011, ncbi.nlm.nih.gov)
  3. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes (2015, ncbi.nlm.nih.gov)
  4. Paleo diet still lacks evidence (2016, academic.oup.com)
  5. Paleo diet: What is it and why is it so popular? (2017, mayoclinic.org)
  6. The Paleo Diet (2018, webmd.com)
Lana Woods

Lana Woods

Lana is an excellent writer driven largely by questions of health and mental well-being. She specializes in writing articles on both nutrition and exercise. Nothing brings her as much pleasure as helping others get their health back on track. In her works, she provides informative tips on how you can change your lifestyle for the better, develop healthy eating habits, and improve your well-being with the help of workouts. Besides, in recent years she became more interested in studying weight management, gearing her focus towards healthy weight loss approaches.

Kristen Fleming

Kristen Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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