Diet has a very important role in maintaining body weight. An appropriate healthy diet helps to stay active daily. Carbohydrates, protein, fat, vitamin, and minerals-all are essential macro and micronutrients present in a regular balanced diet. So a balanced diet is necessary for a healthy body and healthy mind too. A healthy diet plan must include fruits, vegetables, whole grains, and fat-free & low-fat dairy products.
Saturated, trans fat, sodium, and added sugar should be reduced. Lean meat, fish, poultry, egg, bean, and nuts are good for health. Although there are many diet plans for losing weight. Portion sizes should be controlled in every weight loss diet.
What
is the Paleo diet
The
Paleo diet originated from the idea of the food habit of human
hunter-gatherer ancestors thousands of years ago. Though it is not possible to
know what they exactly used to eat at that time it is assumed that their diet
was based on whole foods.
Most probably, human hunter-gatherers used to have much lower rates of lifestyle diseases. Cutting processed food from the diet is a very common basis of many weight-loss diets. The Paleo diet also emphasizes unprocessed, single-ingredient, whole foods. The name “Paleo” came from the “Paleolithic human diet”.
What
is the benefit of the Paleo diet
The Paleo diet helps to stay physically active. This diet curbs processed food- so reduces the risk of lifestyle diseases like obesity, diabetes, heart disease etc. This diet is very much effective for weight loss without calorie counting. Few studies suggest significant improvements occur in overall health conditions.
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What
foods to eat on the Paleo diet
1. Vegetables -
Carrot, tomato, onion, kale, pepper, broccoli.
2. Fruits - Orange, banana
pears, avocado, apple, blueberry, strawberry.
3. Meat - Chicken, turkey,
pork, lamb, beef.
4. Nuts & seeds - Walnut, hazelnut, almond, macadamia nut, pumpkin seed, sunflower seed.
5. Fish & seafood - Trout
fish, salmon fish, shrimp, haddock fish, shellfish.
6. Tubers - Sweet potato,
potato, turnip, yam.
7. Eggs - Free-range, pastured
or omega-3 enriched eggs.
8. Salt & spices - Garlic,
turmeric, rosemary, sea salt.
9. Healthy fat & oil -
Coconut oil, avocado oil, extra virgin olive oil.
10. Beverages - Water, tea, coffee. Green tea is the best option. Grass-fed or organic foods are the best for the Paleo diet.
What
foods to avoid on the Paleo diet
1. Legumes - Lentil, beans.
2. Grains -
Wheat, spelled, barley, rye, bread, pasta.
3. Some vegetable oil -
Sunflower oil, corn oil, cottonseed oil, soybean oil, grapeseed oil, safflower
oil.
4. Sugar & high fructose
corn syrup- Candy, ice cream, pastry, soft drinks, fruit juice, table sugar.
5. Artificial
sweeteners - Saccharin, aspartame, sucralose, cyclamates, acesulfame
potassium. Natural sweeteners should be chosen.
6. Dairy -
Most dairy, especially low-fat.
7. Trans fat -
Present in margarine & many processed foods. Generally mentioned as
“hydrogenated” or “partially hydrogenated” oil.
8. Highly processed
food - Any “diet food” or “low-fat food”. Any artificial meal
replacement.
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7-days Paleo
diet meal plan
You can choose the foods depending on availability and preferences. The basics were described here. There is no exact way to follow the Paleo diet. Here is a Paleo diet meal plan for one week.
What
is a modified Paleo diet
The Paleo diet can be modified a bit and you can add some food like
grass-fed butter and gluten-free grains like rice. There is no strict set of
rules as it is not possible to follow a completely whole-food diet.
A small amount of red wine and dark chocolates are beneficial to take as red wine is rich in antioxidants. Dark chocolate is very nutritious.
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