What does the Paleo diet consist of? Here’s A Comprehensive Guide!

paleo diet for weight loss

Have you been trying to adapt to the Paleo diet but don’t know what does the Paleo diet consist of?

Well, food has always evolved through the generations. It consists of things that didn’t evolve in the past 10,000 years. 

Paleo is an ancient diet based on the eating styles of early humans.

Although everyone has different needs and should adopt it as per their own needs, experts believe that this could be one of the best diet plans for the human body.

Today, I’m gonna tell you how you can have a Paleo diet, what the Paleo diet consists of, and what food items are allowed on the Paleo Diet

What Does the Paleo Diet Consist of and Its Aim?

What does paleo diet consits of?

The Paleo diet aims to get you away from this world of commercialized food so that you can get back to the basics, where it all started. 

This diet aims to nurture the body and keep it fit via old ways of eating.

The ideology behind this is quite interesting – the modern farming techniques have somehow ceased the evolution of the human body, so Paleo is hell-bent on changing that to the old-school healthy methods.

In fact, this is also called the “Discordance hypothesis.” 

Getting back to the question, what does the Paleo diet consist of? I would say it consists of whole foods that were consumed by the early humans by either hunting or gathering them from plants and trees. 

Some of the food which Paleo diet consist of are:

  • Fresh Low fat Meat (Lean Meat) like Beef, Pork, etc.
  • Fresh Fruits and Vegetables
  • Fish
  • Eggs
  • Seeds and Nuts
  • Olive Oil, Coconut Oils, and other healthy oils

Why Paleo Diet is Good? 

what does paleo diet consists of and why it is good?

As per experts, the Paleolithic (Paleo) diet or “Stone Age Diet” helps people become fit as Kim Kardashian. 

Paleo is especially beneficial for diabetic people as it increases the insulin level in the body.

Besides, it also eliminates the consumption of any kind of processed food, which is the major reason for diabetes. 

Some other reasons to adopt the Paleo diet are:

  • Fresh fruits and vegetables will feed you with essential vitamins and minerals your body requires
  • Paleo diet makes you healthy as the diet promotes healthy food and oils simultaneously neglecting all kinds of processed food
  • It benefits patients with high blood pressure as they can’t consume salts on Paleo diet

What Are You Allowed to Eat On A Paleo Diet?

It’s simple to decide what you can eat during Paleo. If the early humans could hunt or gather a food item, you’re allowed to eat it.

Funny, isn’t it? Okay, here’s a list of items that you should follow: 

  • Meat – Chicken, Beef, Pork, and Goat 
  • Seafood –  Tuna, Salmon, Flatfish, Catfish, Turbot, Cod, Anchovy, Yellow Pike, Tilapia, Herring, Mackerel, Shrimp, Crab, Lobster, and Oyster
  • Vegetables – Sweet Potato (No other kind of potato), Tomatoes, Onions, Celery, Eggplants, Cauliflower, Carrots, Spinach, Broccoli, Cucumber, Cabbage, Brussels Sprouts, and Lady’s Finger
  • Paleo Fruits – Apple, Banana, Orange, Pineapple, Papaya, Mango, Watermelon, Coconut, Strawberries, Raspberries, Blueberries, Cranberries, Blackberries, Cherries, Grapefruit, Grapes, Pears, Pomegranates, Lychee, Kiwi, Cantaloupe, Olives, Peaches, Honeydew Melon, Apricot, Lemon, Passion Fruit, Tangerine, and Dates
  • Nuts – Cashews, Almond, Chestnut, Walnut, Pecans, and Hazelnuts
  • Seeds – Sunflower seeds, Chia Seeds, Sesame seeds, Pumpkin Seeds, and Flax Seeds
  • Oils – Olive Oil, Flaxseed Oil, Walnut oil, Almond Oil, Coconut Oil, and Avocado Oil

What Not to Eat On A Paleo Diet?

what not to eat on a paleo diet?

It’s actually simple to know what foods to avoid during a Paleo diet. You just can’t eat anything which is processed or is a result of farming. 

Many experts have made Paleo diet charts that you can follow up with. In case you’re confused, don’t worry because I’ve made a chart-like list as well. 

  • Beans & Legumes – Green Peas, Chickpeas, Beans, Soy Beans, Lentils, Tofu, Peanuts, and all other products are processed through items
  • Grains & Grain Products – Rice, Oat, Wheat, Quinoa, Corn, and grain products like Bread, Pasta, Pop Corn, Cereal grains, & others
  • Dairy Products – Milk, Cheese, Butter, Yogurt, Cream, Ice-cream, and any other dairy product
  • Processed Oils – Vegetable, Peanut, Canola, Corn, and Palm Oil
  • Vegetables – Potatoes and any product made from potatoes
  • Beverages – Soda, Wine, Beer, and other alcoholic drinks
  • Salt – Salt and any other salty food
  • Others – Candies, Fruit Juices, Processed Meat, Refined sugar, and any artificial sweeteners

To see the results you hope, you must follow the Paleo diet rules. The above food items are a big cross when you’re on a diet.

Even if you cheat one day, it’s enough to ruin your Paleo diet and bring you to square one. 

Do you know what’s the key to a successful Paleo diet? It’s called consistency that many people don’t have. Make sure you’re not like many. 

Best Menus for Paleo Diet Food

best menus for paleo diet food

Struggling to choose the meals you should have on the Paleo diet? Alright, I’ve done all kinds of permutations and combinations. Here are the best menu plans for the diet you can follow up with:

Paleo Meals for Beginners:

  • Breakfast: Fried vegetables in olive oil, any fruit of your liking, like scrambled eggs
  • Lunch: Chicken salad fried in olive oil, eggs, or chicken soup
  • Dinner: Grilled chicken, fried steak in olive oil, fried vegetables, and fried fish
  • Snacks: Fruits, smoked almonds, fried pumpkinseed, and carrot fries

Paleo Meals for Moderate Practitioners

  • Breakfast: Fruits, eggs
  • Lunch: Fried veggies, fried chicken
  • Dinner: Grilled chicken, fried steak, fried salmon
  • Snacks: Dry fruits, fried pumpkin seeds, carrot fries

Paleo Meals for Weight Loss 

  • Breakfast: Fruits
  • Lunch: Fried vegetables, fried salmon
  • Dinner: Fried salmon
  • Snacks: Dry fruits

What Can You Drink During the Paleo Diet?

Everyone needs a drink for refreshment. If you’re on a Paleo diet, you can have the below-listed drinks to refresh yourself:

  • Water
  • Black coffee
  • Bone soup
  • Herbal tea
  • Matcha tea
  • Kombucha tea
  • Coconut water
  • Sugar-free lemonade
  • Other sugar-free fruit juices

If you don’t feel right with these drinks, you can mix different sugar-free fruit juices to make an interesting drink of your own.

Moreover, Dr. Cordain, author of “The Paleo Diet,” believes that early humans consumed some kind of fermented beverages. So, he says that moderate consumption of alcohol is fine. 

Paleo Diet Pros and Cons

Well, neither everything is good nor bad. The Paleo diet also has upsides and downsides. Let’s have a look at both sides of it.

Pros of Paleo Diet 

  • The best natural way to lose weight – Paleo diet makes you skip any processed food, which is the main reason for obesity in today’s generation. If you keep up with this diet plan along with some exercise, you will lose weight in no time. This is the reason you should follow the diet.
  • Good for diabetic patients – One of the biggest Paleo diet benefits is that it’s great for diabetic patients. It doesn’t consist of any processed food and even restricts the consumption of sugar products. Moreover, Paleo meals increase insulin in the body.
  • A clean diet – It emphasis on fresh and natural food. It mostly has fruits, vegetables, and meat, which are chemicals, additive, & preservatives-free. 
  • Easier to follow – It encourages you to eat whenever you feel hungry. You don’t need to have food at a particular time. It makes you feel fulfilled and your chances of cheating decrease. Many people find it much easier than any other diet plan. 
  • It makes you calmer – Doctors have found that what we eat heavily influences our behavior and sleep. According to them, people who consume more fruits and vegetables get better sleep than those who rely on processed food. Such a plan includes a lot of healthy content, which can help you get better sleep and keep you calm all the time.

Cons of Paleo Diet 

  • Cut on Beans & Legumes – We already told you that all kinds of beans and legumes are restricted. However, it is seen that people usually consume beans and legumes a lot, and it turned out to be beneficial for them. These food items provide our body with resistant starch and fiber – the two essential things to prevent colon cancer. 
  • Not suitable for vegetarians – Paleo might look good but it’s not really for the people who don’t consume any kind of meat. If you’re a vegetarian, you might miss out on the only source of fat and energy in the diet – meat. So, it is almost impossible for a vegetarian to practice a Paleo diet. 
  • Not suitable for Athletes – If you’re an athlete, you might wanna drop the idea of changing food habits. The diet restricts the products that include vital nutrients like calcium, fiber, and carbohydrates. These nutrients are essential for an athlete, providing them with enough energy to be active all day long. 

Is Paleo Good or Bad for You?

We have seen all the pros and cons. If you wanna lose weight effectively, Paleo might be the best option for you. However, what’s good for me might not be the same for you. 

Everyone is different, so is the need for their bodies. Before going with the Paleo diet plan, you need to get a consultation from a good doctor. 

Some people also have a logical argument that says, “strictly following the plan might lead to a deficiency of calcium, fiber, and some vitamins.”

Hence, the best advice you can get from me is – don’t go hard on yourself during this diet. 

Some doctors say that the Paleo diet is a good way to get started but should not be practiced for a long period of time as it might backfire later in life. 

In the end, it all depends on your perseverance, limits, and resilience to lose weight. Be disciplined with your diet, exercise regularly, meditate, and sleep well.

If you don’t know your reason behind losing weight, you won’t have any motivation. And like that, you can’t lose weight in any way or diet you follow. So find a good reason and stick to it. 

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