Paleo diet experiences, recipes and menu


Paleo diet of the Stone Age

Paleo diet for its baseline includes food of our ancestors in the Paleolithic era (more than 10,000 years ago). Men of past who were intensely engaged in hunting and collecting fruits have not been in contact with agriculture as we know it today. They ate the food full of protein from meat and fruits full of fiber. Modern man completely relies on highly processed foods, full of carbohydrates, which is the cause of most of the diseases such as heart disease, obesity and not to forget diabetes.

From this we conclude that the paleo diet represents a form of nutrition. Paleo diet has many other names that we ourselves have established and some of them are caveman diet and diet from the Stone Age. This diet for weight loss has become a sort of a hit after the published book "The Paleo Diet" by Dr. Loren Cordain.

PALEO DIET BASICS

If after reading the introduction you are thinking about huge amounts of raw meat, and immediately found it to be an impossible mission, do not worry we will explain everything.


Paleo Diet asks you one thing, and that is that you do not eat food that man has not consumed in the past. Since there was no agriculture that means legumes, grains and refined sugars are not to be consumed. Since agricultural revolution completely changed the habits of people, the authors of this publication claim that it is the culprit for current health problems. In the last 200 years, man has exaggerated in everything and even in what he eats Consuming industrially processed foods, full of additives cardiovascular disease, cancer, tooth decay and diabetes appeared.

How many kg can you lose?

So far, there is no reliable information connected to this question. Presently there is study that followed 14 participants. There were followed for three weeks and they followed paleo diet. They managed to lose about 5 kg of fat in average. On the other hand it has been proven that if calorie intake is lower per day the results are better. Every calorie deficit is welcomed, and it is up to us how we implement it.

Can the paleo diet prevent the occurrence of heart disease?

There was not a lot of research on this subject, so there are no solid results when it comes to this question. The only research that was conducted was that paleo diet reduces bad cholesterol, blood pressure and triglycerides in the blood, suggesting that the disease may be prevented. On the other hand, serious scientific studies have not been conducted, as well as the impact of paleo diet on diabetes.

Is it risky for health?

Avoid milk and dairy products and grains completely, causes certain problems, if you do not approach the paleo diet in the right way. If you are careless with the intake of lean meat, you increase the risk of cardiovascular problems.

Paleo diet has significantly changed the guidelines in the diet!
  • Protein intake has increased to about 38 percent and most of the calories come from them, while in the regular diet 10-35 percent of calories from the food groups is present.
  • Fat intake is about 35 percent of daily calorie intake which is within normal limits
  • Paleo diet is significantly different in caloric intake from carbohydrates below 25 percent, while in regular diet recommended is between 45 and 65 percent.
  • With the intake of salt, you should not have problems. As there has not been processed artificial foods as today, there were no health problems. Modern man destroys himself on a daily basis by eating large amounts of industrially processed food (in the case of processed sodium salt). This was not the case in the Stone Age nor there was no diabetes, high blood pressure, kidney disease present.
  • Fiber intake is satisfying and makes us fuller and encourages good digestion. As paleo diet is not only based on the eating meat but also on fresh fruits and vegetables, daily intake of fiber is 30 grams.
How Paleo diet menu looks like 

We will give you an example diet for a day described in the book "The Paleo Diet", where the daily intake is about 2,200 calories, which is far above what is recommended by Atkins diet, Dukan Diet, South Beach Diet, the Mayo Clinic diet, meat diet and other popular Diets.

Paleo diet recipes
  • Breakfast: half of melon and 120 grams of baked salmon
  • Lunch: boiled shrimp, 3 cups of spinach (raw), chopped carrots, chopped cucumber, tomato, topped with lemon juice and a little olive oil
  • Snack: half a cup peeled almonds
  • Dinner: pork chops (2 lean), stew broccoli, tomatoes, 1/2 onion, 1/2 avocado and dressing with lemon juice
  • Dessert: 1/2 a cup of almonds or fresh blueberries.

Paleo diet experiences

The selection of food is crucial for the success in this diet. Daily calorie intake mainly depends on you and foods should be carefully chosen. Avoid cereals, especially bread, also sugar and every participant has a difficult time at the beginning. Paleo diet is high protein diet without carbohydrates and a real challenge for all. How our ancestors were constantly on the move, engaged in hunting and survival, physical activity is required.

Paleo diet requires dedication and discipline – it requires that each participant daily resists many temptations like industrial food, processed and sugar.

NOTE: due to the exclusion of milk from the diet required are calcium supplements during dieting.

Paleo diet menu from the Stone Age - allowed foods
  • meat without exception
  • seafood
  • fruits
  • mushrooms
  • eggs
  • mushrooms
  • vegetables (tomatoes, peppers, onions, eggplant, zucchini, cucumber, chard, carrots)
  • olive oil and take 150 grams of dried fruit with honey or tea without sugar, water and natural squeezed juices

Paleo diet; what is not allowed!
  • sugar
  • cereals
  • dairy products
  • mayonnaise
  • chocolate
  • yeast
  • potato
  • salt
  • meat products (sausages, pâté, salami), they are full of sugar and additives
  • vinegar (lemon juice instead)

Why do people fail to persevere with this diet?

Paleo diet is not a quick diet weight loss. It is a challenge and requires big life changes. Modern man has no time for anything, lives fast and unhealthy. Every way out of this rut is accompanied by condemnation and criticism of the environment. An individual's decision not to eat bread has a very bad reception in a lot of countries. Similar thing happens to vegetarians, which as we know do not eat meat, for years have been subjected to criticism. If you belong to enthusiasts who do not care about what others think this diet will be great for you. All that remains is to "teleport" to around 10,000 years ago and follow our ancestors when it comes to nutrition. Be sure to share with us experiences related to the Paleo diet if you try it.


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