Obesity and abnormal weight gain has become very common due to lifestyle changes. Stress, junk food, anxiety, lack of time and high demands in our private and professional life push us out of the healthy way. Therefore, there were many diets introduced to select and follow to become fit. Different types of diets were followed by millions of people across the world to shift into a healthy lifestyle. So, the paleo diet was introduced a few years back and the name denotes its origin. The diet dates back to the early Paleolithic area where humans didn’t consume dairy products, grains, and legumes. If you are a beginner then check the paleo diet rules to follow and get fit easily.
Why You Should Follow Paleo Diet?
The paleo diet can be followed by everyone to get the following benefits. But of course, it’s always recommended to consult all benefits and possible drawbacks with your doctor and dietitian. Your health is the most important. One of the possible drawbacks which counts many times by many nutrition experts is a lack of calcium and some minerals in daily intake. Therefore, you should maybe adopt some strategies to get missing minerals from supplements.
Weight loss: The main purpose of this diet is to reduce weight and achieve weight loss efficiently. The loss of weight achieved through this method is kind of permanent and the process will not be reversed.
Heart disease: The blood pressure level will be maintained and therefore the chances of getting heart diseases are very less.
Less Inflammation: The paleo diets help in the faster healing process and less inflammation of the muscles.
High energy: The foods in a paleo diet are high in providing energy. Hence we can have a fresh and energetic day after having this diet.
Paleo Diet Rules You Should Follow
The ultimate aim of the paleo diet is to keep the diet followed by humans in the early stages and reduce the weight. Over these years, our bodies got mismatched genetically without the products directly from the farm. The arrival of processed and instant foods has brought us to this stage of obesity. Hence one should include farm products like eggs, milk and milk products, herbivores meat, and natural oils like olive oil. The following are the ten rules for a paleo diet to get fit within a few days. All these nutrients and supplements have to be added to the everyday diet for faster results.
Meat: Many people misunderstood that a paleo diet requires different types of meat to consume. That’s a completely wrong myth and it is suggested to focus on grass-fed meats. You can take this meat as they are leaner than other meats. Bacon, cod, turkey, chicken, and tuna can be the best meat for the paleo diet. They have more Omega-3 fatty acids which are great for body metabolism. These are healthy fats and therefore protect the heart with a great metabolism.
Seafood: The seafood must be included as it is one of the rich nutrients foods in rules of the paleo diet. The seafood chosen must be wild like wild salmon helps in boosting the Omega-3 intake. Fatty fish such as Mackerel and Albacore tuna are also rich in fatty acids that have the best nutrients to it.
Paleo Vegetables and fruits: There is always an active debate if it’s possible to use all kinds of vegetables and fruits in the paleo diet. But the rules of the paleo diet do not add starchy vegetables like potato or corn and high-sugar fruits like bananas. If you are trying this diet to lose diet and get fit, then you have to avoid such vegetables and fruits. Some examples of paleo vegetables include broccoli, cauliflower, sweet potatoes, spinach, carrots, tomatoes, kale, and cabbage. The paleo applicable fruits include apples, berries, grapes, peaches, avocados, pears, and citrus fruits.
Eggs: Eggs are allowed in the paleo diet as they are rich in amazing nutrients. They are rich in protein, vitamins, minerals, vitamin-B, and antioxidants. They are also a good source of healthy Omega-3 fatty acids and boost our veins and heart. It is important to buy organic eggs directly from the farm as some of them are raised from caged chickens which are being injected.
Paleo Oils: Oils are tricky foods that have different elements in them for different purposes. But many oils are included in the paleo diet which is very healthy like walnut, olive, avocado, coconut oils, and flaxseed oil. All these oils can be used in cooking vegetables and meat for a paleo diet rich food.
Nuts And Seeds: The natural gifts are nuts that are rich in healthy fats, protein, fiber, and antioxidants. They were used as the food in the earlier Palaeolithic period and hence it is a part of the paleo diet. Our ancestors picked them and consume. The paleo diet rules include seeds and nuts like cashews, almonds, pistachios, pecans, walnut, chia, flax, sunflower, and pumpkin seeds.
The above six groups of food should be included in an everyday diet for a healthy lifestyle. Keep in mind that your body needs a rich diet with lots of ingredients for everyday life. You should eat up to 75 different ingredients per week and involve in your menu essential nutrients, minerals, vitamins, and fiber. Read further for the complete list of top 11 paleo diet rules for your healthy life.
What You Can Drink When Keepin Paleo Diet?
To keep your body hydrated is a very important thing regarding a high intake of fiber from fruits, vegetables, and nuts. Definitely, water is number one in your diet and you should drink not sparkled water. A great tip is to add a few berries, slices of citron or lime, or pineapple pieces with leaves of mint. You will never face boredom with a homemade flavored glass of water. If you want to enjoy the flavored water also at work or anytime during your day rely on fruit infuser bottle.
For those who prefer hot beverages, there is a possibility to prepare a cup of tea, however, it’s not a part of the paleo diet. The best variant full of antioxidants is green tea. If you don’t like its taste you can bet on fruit tea from fresh dried pieces of fruits. If you can’t buy this kind of tea use fresh or frozen berries and hot water. The flavor and color will be magnificent for your stomach and eyes.
Many people rely on coffee every morning and they are about drinking their favorite beverage while keeping paleo diet. However, coffee isn’t involved in this kind of diet it’s rich in antioxidants, lower risk of type 2 diabetes, and also lower risk of Alzheimer’s disease. Of course, don’t drink too much coffee and don’t use milk or sugar. Rather than that use spices to get an intense flavor. The best choice is to add a bit of cinnamon and cardamoms into your morning cup of coffee.
What You Shouldn’t Eat While Keeping Paleolithic Diet
Similarly, many items should not be added to your diet. Especially if you aim to reduce weight, then it is important to avoid the following items. The rest of the top 11 paleo diet rules for your healthy life are here:
Processed Foods: These foods are readymade dishes made from pre-processed materials. They are rich in refined sugars, sugars, salt, vegetable oils, and artificial sweeteners.
Refined Sugar: The refined sugar is available in desserts, cakes, ice creams, candies, and milk chocolates. These are strictly prohibited in the paleo diet rules. Instead, you can switch to dark chocolates (at least 70% cocoa content), sugar fewer desserts using fruits and fresh juices can be added to the diet.
Beverages: The carbonated beverages are like soda and sweetened beverages are a strict no in the paleo diet. The items used to prepare these beverages are sugar, flavored colors, and artificial sweeteners which are harmful as they add weight to your body. Instead, one can take fresh fruit juices without adding sugar as the natural sweet will be more than enough.
Salt: The amount of salt intake must be reduced as they increase the blood pressure levels and it can also be a factor contributing to diabetes. This increase can lead a way for entering different diseases like high blood pressure, and other coronary heart diseases.
Dairy Products: As was mentioned above the milk and its product are on a blacklist of the original paleo diet. According to the basic paleo diet rules it’s forbidden to consume milk because in the Paleolithic area our ancestors weren’t able to farm and have cows for milk. Many people still believe our stomach wasn’t developed to intake milk and digest that properly. However, many studies claim it’s not true and humankind can eat dairy products without any problem.
These are the five important foods that do not have to be included in the paleo diet. When you start to follow these rules for the paleo diet, you can see visible changes in the entire body’s metabolism. Once they are incorporated into the everyday diet, the changes in body metabolism can be seen. These rules of the paleo diet help one in finding the benefits of a healthy diet. Also, one can see visible changes in a few days of taking diet.
This kind of diet can become your new lifestyle if you will fall in love with it. Keep in mind that you should eat with pleasure and enjoy every meal. If don’t like what you eat it can be the same disaster as eating in fast food. Try to choose your favorite flavors, meat, kind of fish, nuts, fruits, vegetables, and add some protein into your diet by adding a small portion of seeds into every snack and breakfast. And of course, before you start to keep this diet consult every possible impact on your physical and mental health with your doctor.