Paleo diet alias stone age dietis one of the most popular diets known. It advocates eating natural, unprocessed foods and was inspired by the eating patterns of hunter-gatherers.
The designers of the diet believe that hunter-gatherer people do not experience diseases such as obesity, diabetes and heart disease, and that this diet can reduce the risk of modern health problems. Also investigations slimming paleo dieteither shows that it helps.
What is the Paleo Diet?
Paleo diet It encourages eating naturally derived animal and plant foods such as meat, fish, eggs, vegetables, fruits, seeds and nuts.
Paleo dietIn some alternative versions of, although options such as milk and rice are allowed; processed foods, sugar, milk and grains are absent in this diet.
Unlike many diets, paleo dietThere is no need to count calories. Instead, it restricts the above food groups; these are all important sources of calories anyway.
Studies show that diets that encourage eating unprocessed foods are more beneficial for weight loss and overall health. They keep them full, provide fewer calories and reduce the intake of processed foods.
How Does the Paleo Diet Lose Weight?
Paleo diet It can aid weight loss in many ways:
High protein
Protein is the most important nutrient for weight loss. It speeds up metabolism, reduces appetite and controls various hormones that regulate weight.
Paleo dietencourages eating protein-rich foods such as lean meats, fish, and eggs. 25-35% of daily calories in the Paleo diet consists of protein.
Low carbohydrate
Reducing carbohydrate intake is one of the best ways to lose weight. Over 23 studies show that low-carb diets are more effective for weight loss than traditional, low-fat diets.
Restricting carbohydrate intake helps to lose weight by reducing daily calories.
Reduces calorie intake
In order to lose weight, it is often necessary to reduce calorie intake. This is why it is important to choose foods that keep you full and can help you eat less food without feeling hungry.
Paleo diet makes you feel incredibly full. Researches, paleo dietestate Mediterranean diet found that it keeps you more full than other popular diets such as.
In addition, studies have shown that the paleo diet can help produce hormones that provide satiety after a meal, such as GLP-1, PYY, and GIP, compared to diets made with traditional methods.
Ignores processed foods
Modern diet is a major cause of the rise of obesity. Eating processed foods that are low in nutrients and high in calories can increase the risk of many diseases. Many studies have found that the increase in consumption of processed foods reflects the increase in obesity.
Since it did not exist in the Paleolithic period paleo diet restricts processed foods. Instead, it encourages eating low-calorie protein rich in protein, fresh fruits and vegetables, and nutrients.
Prohibits sugar-added foods
Along with processed foods, eating excessive amounts of sugar is detrimental to weight loss efforts and overall health.
It adds calories to foods and has little nutritional value. High amounts of sugar-added foods increase the risk of heart disease and diabetes.
Paleo dietEliminates sugar-added foods altogether and encourages you to get natural sources of sugar from fresh fruits and vegetables instead.
While fruits and vegetables have natural sugars, they provide many essential nutrients such as vitamins, fiber and water, all of which are beneficial for health.
Studies show that the paleo diet helps weight loss
Plenty of evidence paleo dietshows that it is effective for weight loss. In one study, 14 healthy medical students, over three weeks paleo diet he was told to watch. During the study, they lost an average of 2.3 kg and their waist circumference decreased by 1.5 cm.
In one study, 60 obese women aged 70 and over were either paleo diet or followed a low-fat, high-fiber diet.
Paleo dietThe women in 2.5 lost 12 times more weight after six months and twice as much after 1.6 months. According to the two-year impression, both groups gained some weight, but the paleo group lost XNUMX times more weight overall.
In another study, in two consecutive trimesters, paleo diet and then 2 individuals with type 13 diabetes who followed a diabetes diet (low fat and medium to high carbohydrate).
On average, those on the paleo diet lost 4cm and 3kg more weight than their waistline than those on the diabetes diet.
Benefits of the Paleo Diet
Paleo dietIn addition to its effects on weight loss, it provides many health benefits.
Decreases belly fat
Belly fat It is extremely unhealthy and increases the risk of diabetes, heart disease, and many other health conditions. Studies, paleo diethas been shown to be effective in reducing belly fat.
In one study, 10 healthy women over five weeks paleo diet watched. On average, they experienced an 8cm reduction in waist circumference, an indicator of belly fat, and an overall weight loss of 4.6kg.
Increases insulin sensitivity and decreases blood sugar
Insulin sensitivity refers to how easily cells respond to insulin. Increasing insulin sensitivity is a good thing because it makes the body more efficient at removing sugar from the blood.
Researches, paleo dietfound that increased insulin sensitivity and lowered blood sugar.
In a two-week study, 2 obese people with type 24 diabetes either paleo diet or administered a diet with moderate salt, low-fat milk, grains, and legumes.
After the study, both groups experienced an increase in insulin sensitivity, but the effects were stronger in the paleo group. In particular, those in the paleo-only group who were most insulin resistant increased insulin sensitivity.
Reduces heart disease risk factors
Paleo dietvery similar to diets recommended for improving heart health. It is low in salt and promotes lean protein sources, healthy fats, and fresh fruits and vegetables.
Your researches paleo dietIt is no coincidence that it shows that it can reduce risk factors associated with heart disease.
Blood pressure: Analysis of four studies with 159 people, paleo dietfound that systolic blood pressure decreased by 3.64 mmHg and diastolic blood pressure by 2.48 mmHg.
Triglycerides: Few studies paleo diet found that its administration can reduce total blood triglycerides by up to 44%.
LDL cholesterol: Some research, paleo dietfound that doing the "bad" LDL cholesterol by up to 36%.
Reduces inflammation
Inflammation is a natural process that helps the body heal and fight infections. However, chronic inflammation is harmful and can increase the risk of diseases such as heart disease and diabetes.
Paleo dietrecommends eating certain foods that can help reduce chronic inflammation.
It encourages eating fresh fruits and vegetables, which are great sources of antioxidants. Antioxidants bind and neutralize free radicals, preventing them from damaging cells.
Paleo dietalso proposes fish. Fish are rich in omega 1 fatty acids that can reduce chronic inflammation by suppressing hormones that promote chronic inflammation, including TNF-α, IL-6, and IL-3.
Paleo Diet List
Paleo diet There is no definitive diet plan for You can adapt the dietary guidelines to your own personal needs and preferences.
Must not Eat in the Paleo Diet
Sugar and High Fructose Corn Syrup
Soft drinks, juices, candy, confectionery, pastries, ice cream and others.
Cereals
Bread and pasta, wheat, rye, barley, etc.
pulse
Beans, lentils and many more.
Milk
Avoid most dairy, especially low-fat ones (some versions of the paleo diet have whole milk such as butter and cheese)
Almonds, peanuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
Healthy Fats
Extra virgin olive oil, coconut oil, avocado oil and others.
Salt and Spices
Sea salt, Himalayan salt, garlic, turmeric, rosemary, etc.
Refills Occasionally
In the last few years, paleo dieters community has improved a little. Paleo dietThere are currently several different "versions" of. Many of them allow some modern foods that science has proven to be healthy.
This includes quality bacon from pastured animals, grass-fed butter, and even some gluten-free grains like rice.These are foods that have health benefits when consumed in small amounts.
Wine
Quality red wine is high in antioxidants and beneficial nutrients.
Choose those with 70% or higher cocoa content. Quality dark chocolate is very nutritious and extremely healthy.
Drinks
Water is always the best drink. The following alternatives can also be consumed as drinks.
- Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.
Coffee is very high in antioxidants. Studies show that it has many health benefits.
Slimming Tips with Paleo Diet
Paleo dietIf you'd like to try, here are a few tips to help you lose weight:
Eat more vegetables
Vegetables are low in calories and contain fiber, and they help you stay full longer.
Eat a variety of fruits
Fruits are nutritious and extremely full. Aim to eat 2-5 servings a day.
Prepare in advance
You can avoid divergence from your diet by keeping your food on hand to help you during your busy times.
Get enough sleep
A good sleep helps to lose weight by regulating fat-burning hormones.
Be active
Regular exercisehelps burn extra calories to increase weight loss.
Sample Paleo Diet Menu for One Week
This sample menu includes a balanced amount of all paleo foods. You can edit this depending on your own preferences.
Pazartesi
Breakfast: Eggs with vegetables in olive oil. One serving of fruit.
Lunch: Chicken salad with olive oil. A handful of peanuts.
Dinner: Burger fried in butter, vegetables.
Tuesday
Breakfast: Bacon and egg, one serving of fruit.
Lunch: The burger from the previous night.
Dinner: Salmon with vegetables prepared in butter.
Wednesday
Breakfast: Vegetable meal with meat (it may be leftovers the night before).
Lunch: Lettuce leaf sandwich with meat and fresh vegetables.
Dinner: Chicken mince with vegetables. Fruit.
Thursday
Breakfast: Egg and fruit.
Lunch: Leftovers from the night before. A handful of nuts.
Dinner: Beef with vegetables.
Cuma
Breakfast: Eggs with vegetables in olive oil.
Lunch: Chicken salad with olive oil. A handful of peanuts.
Dinner: Steak with vegetables and potatoes.
Saturday
Breakfast: Bacon and egg, one serving of fruit.
Lunch: Leftover steak and vegetables from the night before.
Dinner: Salmon with vegetables.
Sunday
Breakfast: Vegetables with meat (there may be leftovers from the night before).
Lunch: Lettuce leaf sandwich with meat and fresh vegetables.
Dinner: Grilled chicken wings, vegetables.
As a result;
Paleo diet helps to lose weight. It is high in protein and low in carbohydrates, so it reduces appetite, eliminates processed foods and sugar.
If you don't like counting calories, paleo diet it is a great option.However, it may not be suitable for everyone. For example, those who cannot restrict food, paleo dietHe may find it difficult to adapt to the preferences above.
