As we have pointed out the Paleolithic diet, or Paleo diet, is a nutritional program centered around the diet of cavemen and women. This "caveman diet" consists of foods that would have been obtained by hunter-gatherers. Meats, seafood, fruit, nuts, greens, and other foraged or hunted nourishment makes up the core of the diet.
The diet is based on natural foods, specifically organically grown fruits and vegetables and grass-fed, antibiotic free meats.
Processed foods, sugars, salt, and processed oils are omitted from the Paleo diet due to their lack of health benefits and the fact that manufactured food does not fit the philosophy of the Paleo diet.
Vegetables and fruits are chosen in lieu of grains for fiber intake and a similar stance is taken with dairy. By following the
Paleo diet, mineral intake should be sufficient to ensure bone density without reliance on a regular calcium source.
The Paleo diet credo is that a simpler menu of natural foods will lead to better hearlth and an improved quality of life. The program is a drastic change from the diet of the average American but the potential for a positive lifestyle change, increased energy, and weight loss can mean the difference between a full, active life, and a sentient one.
Although some foods are banned entirely from a Paleo menu, others offer a multitude of options. Meat, fish, and seafood choices are extensive, as are the vegetables and fruits. However, there are limitations in seasonings, preparations, and forms in which certain foods may be consumed. Success with this diet will likely mean sacrifice for a dieter seeking a lifestyle change.
Dedication to the strict guidelines and practicing self-restraint are essential to properly implementing and sticking with the Paleo diet.
Eating healthier does not necessarily mean that eating more is acceptable. Even natural foods should be consumed in moderation.
Overeating or eating more than is needed simply because the food is healthier does not coincide with a diet paln for weight loss or healthier living. Habitual overeating or snacking will need to be stopped. Only portions befitting a dieter's physical needs should be consumed.
Once a good regiment is established and the diet program becomes routine, menus can be altered to some degree to accommodate
different lifestyles. For example, athletes may require more starch for energy or weight-loss seekers should limit fruits with high natural sugar content. Each food category has it's own rules and specifications to follow.
Meats listed on the Paleo diet include :
•Beef
•Pork (including bacon!)
•Poultry
•Veal
•Game (venison, elk, many others)
•Rabbit
•Goat
This list is, by no means, all inclusive. There is virtually no type of meat disallowed by the Paleo diet, excepting processed meats like hot dogs. There is no set limit on how much meat may be consumed while on the Paleo diet but with a protein-rich program, the appetite should be curbed to a degree, aiding in weight loss and calorie burning.
Preferred cooking methods for the meat tend to sway toward different roasting techniques, frying, grilling, poaching, or stewing. Depending on the cut of meat and desired outcome, some meats would fare better with certain cooking methods than others. Oven roasting and pan roasting are slow-cook methods and require quite some time. Stewing may also prove time-consuming but may be the best option for meat that needs long cooking times to become tender. Frying and grilling would be ideal for faster cooking and cuts of meat that don't need a lot of fuss.
For frying, use only an approved oil or fat (see below) and cook until desired doneness or required temperature. In the case of an exotic or unfamiliar meat, some research is suggested to discover the appropriate serving temperature that is considered safe for consumption. The same recommendation is made for grilling. Poaching is a method that is more suited to poultry or fish.
Though poaching may sound like a slow process, because the meat used for this method is already tender, cooking time should not
be lengthy.
An alternative protein of the Paleo diet is the egg. Chicken, duck, quail, or goose eggs from organically fed birds are
preferred. Any cooking method will do and little or no fat is even needed for a good meal featuring an egg.
If it's classified as a fish, it can be eaten on the Paleo diet. As long as the fish is prepared without breading, there is no going wrong with seafood as a protein. Shellfish are another wonderful source of protein and there are plenty to chose from:
•Shrimp
•Lobster
•Crab
•Clams
•Scallops
•Oysters
These gifts from the ocean can be prepared simply and easily and served plain, with a squirt of lemon, in a stew, or with a salad of leafy greens. Incorporating fish and seafood into the Paleo diet along with traditional meat, adds variety and Omega-3 to the mix.
Vegetables are just as important a component in the Paleo diet as protein. Vegetables provide scores of minerals and vitamins and the exhaustive list of veggies that are acceptable for this diet runs the gamut from leafy greens to root vegetables and everything in between. Raw or cooked, the cornucopia of vegetables on this list assist the dieter in achieving their goal of better hearlth.
There is a word of caution, however. Potatoes and squash are generally not included in the Pleo diet due to their high starch content and low nutritional value. As stated above, athletes may turn to potatoes to increase their energy levels and caloric
intake for exercise purposes. This would not be ideal for a person in pursuit of losing weight. In that case, it is better to stick solely with the vegetables on the Paleo list. Here's a sample:
•Lettuce
•Spinach
•Asparagus
•Celery
•Carrots
•Greens (any)
•Eggplant
•Beets
Technically fungi, mushrooms are also found in the produce section, so we'll include them here. Any type of mushroom can be used and mushrooms are an easy insert into almost any recipe.
Vegetables can fill the role of a side or accompaniment or can be eaten as a snack between meals. Many cooking options and preparations are available for any number of vegetables. Experimenting with this aspect of the diet could prove interesting and fun.
Fruits are essential to the Paleo diet but fruit should be consumed in moderation. Positive benefits aside, fruits contain natural sugars. While some types house more sugar than others, it is wise to be judicious when it comes to fruit intake. People attempting to lose weight should avoid these high-sugar fruits:
•Apples
•Bananas
•Cherries (sweet)
•Grapes
•Kiwi
•Mangos
•Pears
•Pineapple
Dieters suffering from insulin deficiencies should also restrict consumption of fruit and should consult a physician's advice before proceeding with the diet. Fruits lower in sugar content should be the main focus for weight loss candidates and medically compromised individuals. Low sugar fruits still contain sugar but not at the levels of the fruit in the above list. These other fruits include:
•Berries (any kind)
•Oranges
•Peaches
•Grapefruit
•Plums
•Cantaloupe
•Lemons and limes
•Watermelon
•Cherries (sour)
•Figs
Fruit juices should also be approached with a speculative eye because of very high sugar contents and/or high fructose corn syrup among the ingredients. Some dried fruits also have this issue. Read labels or make homemade whenever possible is a good rule of thumb.
Nuts and Seeds
Raw and roasted nuts and seeds are an excellent snack choice. Eaten on their own or tossed with dried fruit in a trail mix, these crunchy bits can add some natural fat to the diet. That being said, cashews should be eaten with caution, as their fat content tends to run high.
It should be noted that peanuts are not part of the Paleo diet. Peanuts are actually legumes. Legumes are beans or peas and are excluded from the diet because of their Phylic acid content. The acid absorbs essential nutrients before the body can benefit from the food, therefor rending the intake of legumes pointless and essentially empty calories. Acceptable nuts and seeds are:
•Almonds
•Pistachios
•Hazelnuts
•Brazil nuts
•Pecans
•Walnuts
•Macadamia nuts
•Pine nuts
•Sunflower seeds
•Pumpkin seeds
•Sesame seeds
Almond milk is sometimes used as a dairy substitute and can increase calcium intake in dieters. Avoid soy milk and other soy products, as soy is a legume.
The Paleo diet promotes the use of natural oils and fats. Oils derived from nuts, olives, or coconuts are considered acceptable.
If grass fed butter can be found, this is another excellent source of fat. Alternative sources or oil and fat approved by the
Paleo diet:
•Avacados
•Sardines (and other fatty fishes)
•Clarified butter
•Fresh butter (unprocessed)
A natural diet does equate to a bland one. The Paleo diet allows for the use of spices and herbs, both as a flavoring device and enhancers for vitamins, minerals, and nutrients. Dried spices and herbs can add color, flavor, and mouth-watering aromatics to a dish while fresh herbs can crank up the vitamins and minerals.
Nearly any spice or fresh herb can be incorporated into the diet but here are a few suggestions:
•Parsley
•Basil
•Thyme
•Cinnamon
•Mint
•Cumin
•Cilantro
•Dill
•Paprika
•Mustard seeds
A myriad of other spices and herbs exist and can be implemented into meat, fish, or vegetable dishes or even a dash of a little something on a snack item can add something special.
Water is encouraged for the Paleo diet. A splash of lemon or lime juice can liven it up a bit or tea can be substituted. Herbal tea, either black or green, is suggested. No milk or sugar added. Black coffee is acceptable as well. Drinks and beverages not included in the diet consist of:
•Milk (no dairy)
•Soda (of any kind)
•Fruit juice (especially store bought)
When it comes to the more exotic fare, special grocers and butchers are probably the safer bet but not everyone has easy access to high-end products. Food shopping can be problematic due to location restrictions and budgetary constraints can limit what is purchased. The best advice is: get what you can afford and jazz it up with spices from the pantry.
Buy the best meat and fish available without spending the whole budget on a single meal. Farmer's Markets and vegetable stands run by local farms can save money and offer quality produce. Shop conservatively, look out for sales and specials, and cater to your own tastes.
The Paleo diet menu can be quite diverse even with it's limited components. Here is a sample meal plan for 3 days:
Monday
Breakfast: Spinach and mushroom omelet with 1/2 cup berries on the side and tea or coffee.
Lunch: Chicken salad with mixed greens and olive oil/lemon dressing. Water or tea.
Dinner: Grilled tuna with a side of assorted veggies and water or tea.
Tuesday
Breakfast: Eggs and bacon with orange slices and coffee.
Lunch: Turkey burger with cabbage salad and water.
Dinner: Garlic and herb pork tenderloin and steamed cauliflower with side salad and tea.
Wednesday
Breakfast: Fruit salad (melon, apple, berries) and coffee.
Lunch: Grilled beef kabobs with peppers and onions and grilled fruit (peaches or pineapple)
Dinner: Meatloaf with sautéed mushrooms and bacon.
Better health can be achieved through the Paleo diet. Losing weight and increasing muscle are just a few benefits to following the program. Studies have show improved blood pressure and glucose levels in practitioners and dieters speak of decreased intestinal issues and higher energy levels.
Without added sugars, fats, and processed foods, Paleo eliminates key factors in weight gain and diet-oriented health issues. By implementing smarter food shopping strategies, eating habits, and lifestyle changes, the Paleo follower can reap the benefits of a fitter countenance and a higher quality of life. r