The paleo weight loss program is more of a lifestyle change and it’s based on the ancestral diet. This program is also referred to as the primal diet, the caveman diet and the real food diet. All these terms basically refer to the same way of eating which involves the eating habits of the hunter gatherer. While we don’t know exactly what our hunter gatherer ancestors ate, in principle, the paleo weight loss program is about eating the same unprocessed foods.
What is the Paleo Weight Loss Program?
These whole foods include veggies, meats, fruits, seeds, nuts, and food that comes from open waters such as shellfish and fish. All of these foods are nutrient dense and free of harsh additives. When inflammatory foods are removed from the diet you can reduce the risk of the most prevalent diseases such as cancer, obesity and heart disease. Additionally, you’ll feel better and you’ll also be increasing your energy level.
To begin the paleo diet weight loss program create a shopping list that only includes whole foods. Recipes for this diet are readily available online and they can give you a good idea of what types of foods you’ll need to purchase each week. The idea behind this diet is to solely rely on the foods that our ancestors ate because the body is well designed to digest these foods and use them as fuel.
Healthy Whole Foods Found in the Paleo Diet Program
While conventional nutritionists tend to recommend limiting animal products, lean proteins are actually a source of vitamin B12, zinc and iron and offer a number of other vitamins and minerals. They also provide complete protein, which means that they contain all of the amino acids that are required daily. When eating meat and other animal products on the paleo diet you’ll need to only purchase grass fed meat.
Shellfish and seafood are a good source of omega 3 fatty acids and proteins, plus a number of vitamins and minerals. They’re also important to a balanced paleo diet. The consumption of seafood has also been linked to the reduced risk for a number of diseases. When on the paleo diet, your best option will be to choose shellfish and seafood that’s wild-caught.
Studies have shown the impressive benefits of eating a diet that’s rich in veggies. While many other diets tend to prominently feature veggies, there are several that are actually essential to the paleo diet. These super foods are the ones that we’ll discuss here. There are many veggies to choose from each season, which means you’ll have no excuse to not include a few on your plate year round. Kale, spinach, broccoli, cauliflower, onions and peppers are staples in this diet because they contain the most vitamins and nutrients, contain a low sugar content and they can also give you the fuel you need to get through the day.
Fruit is also essential to the paleo diet. However, it’s important to eat the fruit that’s high in sugar in moderation. The fruits that will best benefit you on this diet include blueberries, raspberries and strawberries. Choose local and in-season fruit for the most nutrients.
Nuts and seed may be small in size but they’re packed with nutrition. Seeds and nuts are not only a good source of vitamins and minerals, but most of them also contain phytonutrients and monounsaturated fats, which can do wonders for improving your overall health.
Nutritionists now recognize that the healthy fats in foods such as coconut, avocado and olive oil can help the body to better absorb essential vitamins and minerals.
Foods to Avoid While on the Paleo Diet
When you’re switching over to the paleo diet, the primary principle is to get rid of all the junk food. This includes packaged and processed foods. This will also include all types of fast food and any type of food that contains ingredients you’re unable to pronounce. Basically, anything that’s not considered whole foods. These foods will be less nutritious and are calorie dense. Over time, the regular consumption of these foods can increase your risks for heart disease, diabetes and cancer. Always steer clear of food that’s labeled as fat free, low-fat or diet.
Added sugar, including brown and granulated sugar, artificial sugar, agave nectar and honey will trigger spikes in the blood sugar, requiring the body to secrete a large amount of insulin in order to keep the blood sugar at a healthy range.
Grain-like seeds and grains include rye, wheat, barley, millet, rice quinoa, corn, buckwheat and bulgur wheat. While it’s commonly believed that whole grains should make up a significant portion of a person’s diet, the paleo diet recognizes that these grains can do more harm than good. Carb dense grains will promote an elevated insulin level, which can lead to diabetes or heart disease. These grains tend to be high in omega 6’s which will exacerbate the imbalance of omega 3’s and 6’s that most people have.
During a paleo diet you’ll also need to avoid dairy, however some paleo diet plans do allow butter and cheese and Greek yogurt. A basic paleo diet will prohibit all dairy. Milk is one of the most common food allergens out there and the milk proteins whey and casein are to blame. People who suffer from celiac disease of diabetes produce higher than normal levels of antibodies in response to the casein found in dairy.