Paleo diet: does it help in losing weight? What are the permitted and prohibited foods?
BY health administration
The paleo diet is a high-protein, low-carb diet plan modeled on the supposed diet of early humans.
It is based on the belief that human ancestors had lower rates of chronic diseases, such as obesity, diabetes, and heart disease.
This is said to be due to the differences in their diet.
However, while some claim that the paleo diet can improve health and increase weight loss, others point out that it is overly restrictive and can be difficult to stick to.
Therefore, in this article, we will review the paleo diet in detail to find out whether it works for weight loss or not.
What is the paleo diet?
Paleo is good for weight loss
The paleo diet is a food style designed to mimic the diet of the ancestors of Neanderthals. Although the concept emerged in the 1970s, it gained wide popularity in 2002 after scientist Lauren Cordin published a book advocating this diet, which encourages the consumption of whole foods such as fruits, vegetables, meat, fish, and poultry.
Meanwhile, it blocks processed foods, grains, legumes, and artificial sweeteners. According to proponents of the paleo diet, it may help prevent chronic diseases and improve overall health.
On the other hand, critics point out that it can be too restrictive and prevent many food groups from being rich in nutrients important to human health.
Summary
The paleo diet is a pattern of food based on the diets of early human ancestors of hunter-gatherers. It is believed to help prevent chronic diseases and improve overall health.
How to follow the paleo diet
The paleo diet involves limiting any foods that were not available to our Neanderthals, including processed foods, grains, legumes, dairy, and added sugar.
Instead, the diet plan encourages eating as few processed whole foods as possible, such as meat, fish, poultry, fruits, vegetables, nuts, seeds, and healthy fats.
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However, there are many variations of the diet, and each has slightly different guidelines about what foods are allowed.
For example, some modified diets are allowed in moderation, and herbal or vegetable kinds of butter are allowed in food along with some gluten-free grains and legumes in moderation, as long as they've been soaked and cooked.
Summary
The paleo diet includes limiting processed foods, grains, legumes, dairy, and added sugar, and encourages eating whole foods instead. However, there are many differences to consider.
Does the paleo diet help in losing weight?
The Paleo diet encourages eating whole foods that are rich in nutrients, as they are high in protein, which can reduce levels of ghrelin - the "hunger hormone" - to keep you feeling fuller for longer.
They also limit processed foods, which are often high in calories and can contribute to weight gain.
In recent years, several studies have found that the paleo diet may actually help increase weight loss.
For example, one study of 70 women observed that following a paleo diet for 6 months resulted in an average loss of 14 pounds (6.5 kg) of body weight, and a significant reduction in belly fat in particular.
Another review of 11 studies concluded that a paleo diet may aid weight loss, noting that participants in these studies lost an average of nearly 8 pounds (3.5 kg) in trials that lasted between two months and two years in all studies.
Summary
The paleo diet focuses on whole foods that are rich in nutrients and limits processed foods. Studies have shown that this way of eating may help with weight loss.
Benefits of the paleo diet
The paleo diet has been linked to many potential benefits. Such as:
1. Promote heart health
Heart disease is the leading cause of death worldwide, accounting for nearly a third of all deaths worldwide.
Promising research shows that the paleo diet may help improve heart health by reducing many of the heart disease risk factors.
In one study, 20 people had elevated blood cholesterol levels, and when they followed a paleo diet for 4 months, they had increased HDL (good) cholesterol and lowered triglyceride levels, as well as decreased total cholesterol (LDT) and LDL (the bad one).
Another study in 34 people found similar results, noting that following a paleo diet for just two weeks reduced blood pressure, total cholesterol, and triglyceride levels — all of which are risk factors for heart disease.
2. Strengthening blood sugar control
Some research suggests that paleo may help reduce blood sugar levels and improve insulin sensitivity in people with type 2 diabetes.
Insulin is a hormone that regulates blood sugar levels, and increased sensitivity to it can improve your body's ability to use it properly. Effective and support the proper management of blood sugar.
In addition, one study of 32 people with type 2 diabetes found that following a paleo diet for 12 weeks led to Improved blood sugar levels and improved insulin sensitivity by 45%. Low hemoglobin A1C - an indicator of long-term glycemic index, compared to a conventional diabetes diet.
Summary
Research shows that improving and strengthening the heart helps improve and strengthen heart health.
Disadvantages of the paleo diet
True, it is natural to have an opinion on the previous results. Such as:
Established, for example, legumes are rich in fiber, protein, and a wealth of micronutrients, such as iron, zinc, and copper. Studies show that whole grains are mentioned above.
Given that the paleo diet sees them fall in love with other food groups, those with dietary restrictions, including vegetarians, may find it difficult to stick to it. Eat in the area around the central area.
In addition, the paleo diet may have a higher cost than other fees, because it is popular for life-size meat, fish, and poultry - watching can be expensive.
Summary
The paleo diet restricts several groups of healthy foods. It can be expensive. Those who have problems have difficulty in such a situation.
Foods to eat and avoid on the paleo diet
The paleo diet encourages eating whole foods, poultry, seafood, fruits, and vegetables. Meanwhile, grains, legumes, added sugar, and bitter foods are prohibited.
Foods to eat
Here are some foods that you can include on a paleo diet:
- Meat: beef, lamb, goat, venison, etc.
- Poultry: chicken, turkey, geese, duck, etc.
- Seafood: tuna, mackerel, anchovies, trout, cod, haddock, catfish, etc.
- Eggs: egg yolk and egg white.
- Fruits: apples, bananas, oranges, peaches, apricots, melons, cranberries, strawberries, grapes, etc.
- Vegetables: sweet peppers, cauliflower, broccoli, kale, onions, garlic, spinach, watercress, zucchini, squash, etc.
- Nuts: cashews, pistachios, almonds, walnuts, macadamia nuts, Brazil nuts, etc.
- Seeds: flaxseed seeds.
- Fats: olive oil, avocado oil, palm oil, coconut oil, olive oil, etc.
Herbs and spices: cumin, oregano, basil, pepper, rosemary, thyme, turmeric, ginger, etc.
Foods to avoid
Foods containing the following foods:
- Legumes: beans, chickpeas, lentils, peanuts, etc.
- Dairy products: milk, yogurt, butter, kefir or kefir, cottage cheese, etc.
- Bread, pasta, rice, quinoa, barley, rye, buckwheat, cereal, etc.
- Potatoes: white potatoes, french fries, potato chips, etc.
- Refined vegetable oils: canola oil, safflower oil, soybean oil, cottonseed oil, grape seed oil, etc.
- Processed foods: chips, pretzels, easy-to-prepare foods, fast food, etc.
- Artificial sweeteners: sucralose, aspartame, saccharin, acesulfame potassium, etc.
- Sugar additives: baked goods, candy, sweets, sugar-sweetened beverages, table sugar, etc.
Summary
Encourage foods such as fruits, vegetables, meat, fish, and poultry on the Paleo diet. On the other hand, foods are prohibited foods by it.
3-day paleo diet schedule
Below is the menu
First day
Breakfast: omelet with garlic, onions, tomatoes, and spinach.
Lunch: zucchini with turkey meatballs and marinara sauce.
Dinner: Oven-baked salmon with roasted broccoli and sweet potato fingers.
the second day
Breakfast: Grain-free granola with almonds, pecans, coconut flakes, and dried fruit.
Photos from the back: Burger with Khasousta.
Dinner: grilled chicken with vegetable soup.
the third day
Breakfast: Chia pudding with coconut milk, walnuts, strawberries, blueberries, and cinnamon.
Lunch: Egg, avocado, and vegetable salad with mixed fruit.
Dinner: Burrito bowl with cauliflower rice, beef, and guacamole—a dipping sauce with avocado, peppers, and onions.
Summary
Provides a sample image of images that can be included in the Paleo Diet.
In the end
Due to the paleo diet and its pattern, mealtime has been devised as food for the ancestors of humans. Best help in promoting weight well. Because this diet can be right for you