Paleo Diet: Know The Past For A Better Future

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Over the years, ‘food’ has gained increasing importance in people’s life. Newer varieties, recipes and plans are introduced daily and nutritionists exert a lot in designing diet plans apt for your height, weight & requirement. One unique kind of diet popular these days is named as the “Paleolithic diet” or “Paleo diet” for short. This modern nutritional diet derives its origin from the acknowledged ancient diet of nomadic group of people that existed during the Paleolithic era dating back approximately 10,000 years. Hence the Paleo diet assumes alternative names such as ‘Stone Age diet’, ‘Hunter- gatherer diet’ or ‘Caveman diet’.

The Paleo diet constitutes types of foods that were available to ancient sapiens, before the onset of agricultural practices. Examples of foods used then were understandably natural like wild animal sources & non- cultivated edible wild plants including meat, fish, eggs, milk, fruits & vegetables etc. It seems pretty obvious from the afore mentioned list of food items that people consuming them would have been matchless in terms of health, strength, nutritional levels, immunity and fitness. Natural food essence reached them without the impurities of artificial man- induced modifications. It is this very property of the ancient Paleo diet that has instilled interest among nutritionists to promote it nowadays. Various researchers have reported Paleo Diet as a cure for obesity, metabolic syndrome and Diabetes.

The Paleo diet does not include cultivated food crops or reared livestock farming products such as grains, legumes, dairy products, salt, refined sugar, and processed oils because these things were out of question in Paleolithic era. They neither were skilled enough nor equipped sufficiently. Their diets were like a ‘blessing in disguise’ for them. However a drawback of Paleo diet is deduced to be the deficiency of Calcium which needs to be supplemented to prevent bone and teeth weakness.

Paleo diet basically consists of the following food groups;

  • Vegetables: consuming raw vegetables is the key to a healthy life and the paleo diet secret resides in this very fact. The diet plan essentially includes all types of vegetables.

  • Fruits: fruits contain necessary vitamins and mineral required by human body. Including larger proportions of fruits of all types in the diet boosts health.

  • Nuts and seeds: Nuts and seeds like almond, pistachio, walnuts, pecans, cashew, pumpkin seeds, hazelnuts, sesame seeds and many more help boost health.

  • Herbs: in our modern lifestyle, the food we eat has, to a great extent, excluded various types of beneficial herbs. Ingredients like parsley, thyme, basil, tarragon, chives, oregano, sage, dill, bay leaves, coriander, lavender, mint, and rosemary not only make the food tastier but they also help make the food nutritious.

  • Natural spices: these include garlic, cloves, chilies, turmeric, cumin, cinnamon, onions, black pepper, hot peppers, star anise, mustard seeds, fennel seeds, cayenne pepper, nutmeg, paprika, and ginger.

  • Animal protein and fats: these two food groups are also very important as they give the body its necessary energy required to stay healthy.

  • Food like grains, wheat, rice or soy should be strictly avoided when following a paleo diet.

A renowned PhD researcher Mr. Loren Cordain has dedicated his life in elucidating the benefits of Paleo diet. He has evidenced that the suggested and approved USDA’s food pyramid is not in agreement with the kind of diet that supplemented human evolution over a period of billions of years. Paleo diet is natural and health- friendly with no serious nutritional omissions unlike other diet plans that are either too saturated in Carbs or else Fats. It also provides an ideal balance between unsaturated and saturated fats upon body consumption. Tremendous rapid research has been done on benefits of Paleo diet incorporation in our modern diet consumptions. It also eliminates the chances of high Omega-6 / Omega-3 ratios (types of fats). It offers a safe range i.e. between 1:1 to 3:1. Modern day diets have an upsetting ratio of the two thereby imposing health threats like cardiovascular diseases, oncogenic symptoms and intensify many inflammatory diseases.

Paleo diet has been a long lost secret to a healthy strong life. The tribes of hunter- gatherer and nomadic communities were physically fit, tall and firm, had straight teeth and perfect eye-sights and were rarely inflicted with diseases common nowadays such as arthritis, diabetes, heart strokes, depression, hypertension etc. One huge obstacle in the perfection of Paleo diet was that without the knowledge of fire and cooking, many food items were excluded. Their toxins rendered them inedible and a lot of energy remained trapped and didn’t become part of Paleolithic food chains. However, sense of cooking these foods was a major breakthrough in what we call the Neolithic Diet.

Clinical trials have depicted that the epidemic levels of cardiovascular diseases, obesity & diabetes are a direct result of Westernized, artificial and synthetic additives to our diets and that switching to Paleo Diet can optimize such risks. However, paleo diet has been a subject of various controversies. Adversaries argue that the people nowadays have adapted to a broadened range of food items like whole grain, dairy, legumes, pulses etc whereas supporters answer that Paleo diet coincides with the evolutionary logic and is adapted by our genomes. Other foods can trigger inflammatory diseases at cellular level.

Paleo diet

Experiments suggested that apart from being a very appropriate and effective weight loss diet plan, Paleo Diet resulted in reduced blood pressure, decreased fasting insulin levels (11.5 to 3.6 µU/ml),lower insulin secretion after ingestion of glucose, lower levels of total & LDL- cholesterol as well as of triglycerides and improved blood vessel elasticity, muscle mass and hormonal balance. As a whole this means that Paleo Diet promises reduced risks of Type 2 diabetes and cardiovascular ailments. This is a major breakthrough as prevention is better than treatment! Thus there are innumerable benefits that popularize the Paleo Diet, which was first introduced by gastroenterologist Walter L. Voegtlin in mid 70s and is embraced since then. The genetic adaptability to the diet is the basis of its beneficial value and genes are expected to have been conserved since the advent of Agriculture era.

( For more information on Paleo Diet go on Wikipedia )

 

The Levels of Energy in Paleo Diet

The Paleo diet changes the levels of energy in an individual and the boost of energy can be felt by its follower than before he/she started the diet. It is because of the consumption of all the healthy proteins which are present in the important elements of the diet. The body will function very well and in a better way than before because all of the artificial sugars and the toxins are removed from the diet. As a result you won’t feel a worn out effect in the body and also the feeling of the body to crash will not be there either. This positive and constructive feeling will motivate you further to enjoy this fantastic diet regime.

The credit of all the feelings mentioned above would go to the eating habits controlled by the body, and it will not only improve your abilities to tackle the day to day activities but also it will help you enjoy a good and peaceful night sleep. Now it won’t happen on its own, you would need to motivate yourself by keeping under control and more active. There are very interesting mental benefits which a follower of Paleo diet could experience;

  • The attitude for an individual will be improved and an individual would feel very positive because there will be no effects on the body which will show tiredness.
  • With all the positive energy, there will be a feeling of productiveness, which will improve the work quality being done by the individual.
  • It will also help you to focus on the diet program which you are following, because it is very easy to go wrong when people do not study completely about their diet plans and eating habits. With a perfect diet like Paleo diet, it will also help you to stay under control and more active than ever. After that, nothing possibly could go wrong.

Physical Improvements in Paleo Diet

You will be really amazed by the impact of Paleo diet on your body, but you won’t see them straight away. They will show by themselves within your body and you would feel it.

Less Bloating

When an individual consumes an unhealthy diet, it results in the occurrence of bloating around the body, which could be very disruptive to your abs. In Paleo diet, it helps you to reduce the bloating effect and helps you to attain flatter abs. It is because the diet revolves around the food items which are enriched with the natural sources of fibre which are in unprocessed form. It is also because of the high consumption of water and a dramatic reduction of salt in the diet, which is not good for your body.

Your abs will look better without bloating and it will also be helpful to keep the tissues in the abdominal area from being worn out. It will also help you to get more defined muscles in the abs area.

Improved Measurements

Paleo diet will allow you to have a better series of measurements around the body, which will include the toned down measurements because you will end up having leaner body with lean muscles and less fat tissues. For Example, you may be able to lose a couple of inches of your chest area in about 2 months time, and an additional lose of 2 to 4 inches from your hip area. Now it could prove very difficult to lose in those specific areas but it is very much possible once you commit yourself to Paleo diet sincerely.

Controlling Eating Habits

When you are following the Paleo diet, then it is very easy for you to control your eating habits. The majority of food items which are in Paleo diet are very delicious and filling, which will help you to keep away from craving for more. This is very much a case when it comes to the natural fibres obtained from the vegetables and the high level consumption of water. The filling foods would also help you to control your eating over time routine. It will definitely give your body something to look forward for a longer run.

 

A diet that mimicks our ancestral diet is the most suitable one for our well- being and health!

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Vegan Diet And Paleo Diet

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Vegan Diet Along With Paleo Diet

As we all know about Paleo diet, that it is a fantastic diet program to steer your life on a highway of health. But if you are a follower of any other diet plan and you wish to shift to Paleo diet, the only thing which is making you hesitant not to commit because you are a vegan. You are very concerned that the source of proteins will be eliminated completely then you do not need to worry about because you can stay a vegan while you stick to the Paleo diet. Protein is so special that it can be found in abundance at the place where you least expect them and with the little bit of hard work and dedication, planning and research, and in Paleo diet you can built up a program which could give you all the healthy nutrients from vegetables. The main source of proteins in known vegan diet are beans, rice, and soy products, but they are all excluded from the Paleo diet, so the next question which springs to mind is, in Paleo diet, which products should provide the necessary quota of protein in order to stay healthy?

Vegetables enriched with Protein

There is a long list of vegetables where protein is found in high abundance. The most common question asked to the vegans that, what is their main source of protein because they do not consume any meat products and how would they survive the Paleo diet. Well, the answer to that question would be the protein extracted from the vegetables are more common than anyone expects. There are so many items which falls under the category of vegan, and also fits perfectly well in Paleo diet, and also have a large quantity of protein, which are;

  • Brussels sprouts
  • Broccoli
  • Watercress
  • Pumpkin
  • Asparagus
  • Spinach
  • Okra

Although it is possible to be a vegan and at the same time follow Paleo diet, but it is not as easy as it might sound, there might be some sort of struggle in the beginning, and you do not have to get disappointed or distracted, instead you can always modify the Paleo diet program by changing either part of it, Paleo or vegan part in order to eat easily. Use hemp which is an excellent source of protein and can be found easily, or you can also use quinoa, which is a grain-like seed and can be eaten like rice or pasta. If you wish to modify the vegan part of the diet, then focus on sprouted beans or legumes. If you wish to feast yourself with the meat occasionally or have a craving, then you should choose exotic meat rather than the daily one, like goose, rabbit, caribou etc, but you can always work hard to maintain the vegan diet part and Paleo part intact.

Seeds and nuts

There are so many nuts and seeds which are already under Paleo diet, some of them known as walnuts, cashews, almonds, and many more. We need to be really careful when we are consuming them though, because as they are enriched with all the vital protein which we need, they could also be higher in fat and calories which we would need to avoid. It is very important for us to balance the intake of seeds and nuts with other food items if we wish to get the best results which we have set for our goals like weight loss, muscle building, healthy lifestyle etc. Salted nuts are however, prohibited in the Paleo diet.

Legumes

Now as we all know, legumes are not exactly something we call pure Paleo, but when you turn to Paleo diet and then put the vegan diet part in it then we should get all the nutrients and protein we can get staying within the boundary of our diet. There have been various studies on different types of beans and it has been established that a particular type of bean called edamame contains 1:1 ratio of protein to carbohydrate. The quantity of protein in legumes is so high that it has 17 grams of it in 1 cup of legumes. On the other hand the other beans are not as good as edamame. For example black beans have only 9 grams of proteins and 24 grams of carbohydrates in 100 grams. If you add a cup of edamame to your diet then this way, you will get 65 grams of protein from that single cup which will be really beneficial.

Conclusions

It could be very difficult for an individual to make changes in your existing diet plan, whether you are following a vegan diet and adding the Paleo diet in it or vice versa. Make very small changes to motivate yourself to adapt the new diet program and try to stay focus at every part of it, rather than getting distracted and giving it up completely when any hiccup comes your way. You can also mix and match with the different food products and recipes which are already in your diet plan and experiment to the extent which works for you ideally. With a little bit of help and effort, you will be able to find a diet plan which will be vegan, Paleo, sustainable, healthy, and suits you well.

 

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Obesity And Paleo Diet

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Obesity, a term used by the medical professionals, is connected to the excess body fat that has accumulated to some extent in the human body. It has some negative effects on the human body leading to the severe reduction in life expectancy and also it increases other major health problems.

Obesity, in some cases is the root cause of some diseases, mainly type 2 diabetes, obstructive sleep apnea, osteoarthritis, heart disease and certain types of cancer. The main cause of obesity could be the lack of physical activity, excessive food energy intake, and also genetic susceptibility. However, these are not the only causes of obesity, but it has been seen is some cases, where obesity is caused by endocrine disorders, psychiatric illness, medications or genes. There are some evidences available where it can be seen that some people who are suffering from obesity, consume very less amount of food but still they gain a lot of weight because of a very slow metabolism which is limited. If we look at it in an average base, people suffering from obesity have the greater ratio of energy expenditure than the people who are not obese at all. It is because of the energy requirement to maintain the increased body mass so the expenditure of energy would also be higher.

The two types of treatment which can cure obesity are physical exercise and dieting. The quality of the diet can be improved by reducing consumption of energy-dense foods, like the food products which have a higher quantity of sugars and fat, and replace them with the consumption of dietary fibre. Paleo diet is a great diet regime in which the weight of the follower can be lost dramatically if the diet plan is set up by a professional dietician or a nutritionist. There are also anti-obesity drugs available nowadays, which can be taken to decrease the rate of fat absorption along with your diet plan, and it can also be taken to reduce the appetite. If any means of getting rid of obesity i.e. exercise, medication and diet plans are not effective for a sufferer, then a surgery may be performed to reduce the stomach fat and volume, or a gastric balloon could assist with the weight loss.

Weight Loss in Paleo Diet

The first and the most important question which comes to mind is “how much can you lose?” Paleo diet is a kind of diet regime, which is capable of providing you many great things which you desire. One of the best and the greatest things which Paleo diet can provide you is getting rid of obesity and the potential weight loss which you will be parting your ways when you take on this amazing diet.

The idea is, to stick to this diet plan, and as long as you will stick to it, you will gradually lose the weight which you do not wish to carry everywhere you go. Now that means you are authorize to stick with those food products which are carefully selected for you, having the correct amount of nutrition right according to your body needs and is of right nutritional standards. Now you should consider yourself very lucky because the food products which are in Paleo diet will be very helpful and the wide variety will make it easy for you to fight against obesity.

After you commit yourself to the Paleo diet and you start following it, you will see some positive results when you will lose at least 5 to 10 pounds in the first month or two months. For a starter it might not be like a giant leap forward, but you do not have to worry about it because while you are reducing weight, you also are consuming healthy food. This rate of losing weight is however, thought to be very healthy and safe. It is because that dramatic starvation and rapid nutrient loss could be very harmful to the human body experience.

The response of Paleo diet could differ in different cases, and with regards to weight loss. The responses will relate heavily to these important things;

  • Age – however younger people will be able to lose weight easier

  • Metabolic rate

  • Personal genetics

  • Current state of health

It is an established fact that to lose weight, one needs to burn more calories than the actual intake, and the best exercise to do so is to eat a low-fat, balanced and healthy diet. Paleo diet is designed in such a way to combat the problems of obesity take full control. However, there are so many diet programs in which an individual is hungry at all times because the intake is very low. Since Paleo diet revolves around the theory regarding our great ancestors, and what they ate, what you get in reply is, a very high protein, high vegetable and fruit diet with a moderate amounts of fat. These also include relatively high quantities of healthful monounsaturated and omega-3 fats.

Protein unlike carbohydrate or fat is believed to have a larger thermic effect, which means it helps in the metabolism boost leading to a speedy weight loss. Also protein has a quality to make you feel full unlike other diets, which stops your appetite to grow. Weight loss in first few weeks of the Paleo diet may be rapid in some cases, because the consumption of carbohydrates will be very low and the water which is expelled from your body, and could result in some of the side effects like bad breath, lethargy, and headaches.

These are some of the benefits of Paleo diet while tackling obesity.

  • There is no need of exercise plan.

  • The essential fatty acids intakes will be higher.

  • The focus will be on the fresh fruits and vegetables, which will reduce the risk of many chronic diseases from developing like diabetes, different types of cancer and heart disease.

To deepen on Obesity visit Wikipedia

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