John Myers
[lwptoc]
Eat like the hunter-gatherers of the Paleolithic, the Old Stone Age. The Paleo diet, also known as the Paleo diet, takes up this approach. Far away from convenience food and high-carbohydrate food, the Paleo food pyramid is based on the diet of Stone Age people with natural foods.
What is paleo?
The Paleo diet is also known colloquially as the Paleo diet. Although it can also be used to achieve a weight loss effect, this aspect plays a secondary role in the name itself. The word “diet” is derived from the English term “diet” and correctly translated means “nutrition”. The Paleo diet is primarily about nutrition. Not everyone who eats Paleo also aims to lose weight at the same time.
This is how paleo works
To put it bluntly, living according to this form of nutrition means coming to terms with prohibitions and banning a list of foods from the menu. It means only using fresh and natural foods that, strictly speaking, have been around since the Stone Age. So primarily meat, preferably game, fish, seafood, eggs, fruit, vegetables, herbs, mushrooms, nuts, and honey. By avoiding processed foods, which are often full of fat and sugar, you can save calories. This can lead to weight reduction.
Note: There is no magic bullet! The prerequisite for weight reduction with any diet or type of nutrition is a calorie deficit and sufficient exercise in the form of sport and everyday exercise. Even a Paleo diet with too many calories will not achieve diet success.
The Paleo food pyramid allows
At first glance, the Paleo principle seems very drastic and not very varied. But Paleo followers advocate this form of eating because our digestive systems have been used and adapted to it for 2.5 million years. The “modern” food like bread and pasta burdens and overwhelms our organism and promotes the development of diabetes or metabolic diseases. Endurance and strength training support the success of the Paleo diet. Even today there are primitive peoples who live under conditions similar to those in the Stone Age. They suffer far less from obesity, high blood pressure, and high cholesterol levels. However, a lot is allowed on the 5 levels of the Paleo food pyramid:
Stage 1 – Vegetables, meat, fish, and fats
- Vegetables
Vegetables form the basis of the pyramid and should end up on your plate every day. You can eat as much of it as you want. Especially as a source of roughage and supplier of secondary plant substances, vegetables such as cucumbers and the like are important for your digestion, your metabolism, and your general well-being.
Tip: Include several servings of vegetables in your diet every day.
- meat
Meat is another important part of the Paleo diet. Valuable proteins, healthy fats, and micronutrients get into your body and increase your well-being. Make sure to include a fist-sized portion in your meals. The followers of the Paleo diet pay particular attention to the quality and origin of the products. Meat from pasture-fed cattle and sheep, free-range pigs and chickens, and of course any form of the game is to be preferred. But offal is also healthy and corresponds to the holistic approach. They are also cheaper than, for example, a piece of fillet. However, if the animals do not have enough exercise, they are given the wrong feed or possibly even antibiotics, which leads to a change in the meat quality, which can have a negative effect on the fatty acid ratio in particular. Of course, ethical and ecological aspects also play a role for the supporters of the Paleo diet.
Tip: Your meals should each contain a fist-sized portion of meat.
- fish and seafood
Fish and seafood should also be on your menu 2 to 3 times a week. Not only are they a good source of protein, but they are also the most important source of essential omega-3 fatty acids. The origin of the animals also plays a role here. You should therefore definitely prefer wild-caught fish to that aquaculture or fish farms. In this way, you prevent your body from being stressed by pollutants such as heavy metals and the smallest plastic particles.
- eggs
Eggs are also allowed as a natural product of chickens and provide important nutrients in the form of good fats, proteins, and vitamins. That’s why you should have 1 to 2 eggs on your daily menu. Of course, you should also make sure to buy eggs from free-range chickens.
Tip: 1 to 2 eggs a day are recommended for the Paleo diet. Also, put fish or seafood on your plate 2 to 3 times a week.
- Fat
In order to cook and bake well and effectively, you also need good fat. This is therefore an important part of the Paleo diet. Clarified butter and selected, cold-pressed vegetable fats such as olive oil, coconut oil, and avocado oil are permitted.
Tip: Add about 2 tablespoons of healthy fats to your meals.
Already knew?
It has long been believed that eating more than 1-2 eggs per week can lead to bad cholesterol levels. The latest studies, on the other hand, show that eggs contain a comparatively high amount of cholesterol, but also sufficient lecithin. Lecithin prevents excessive absorption of cholesterol in the intestines and is, therefore, a natural regulator. The daily breakfast egg can be consumed by healthy people without hesitation.
Stage 2 – Fruit
Fruit is another important source of vitamins and fiber. However, it should be noted that fructose can only be processed by the liver and should therefore not be consumed in large quantities. A serving in the form of an apple or a handful of berries a day is sufficient. Fruits such as berries or apricots, for example, have low sugar content, while bananas and mangoes are quite high.
Tip: Cover your daily fruit needs with an apple or a handful of berries.
Stage 3 – Herbs and Spices
Of course, you can refine your dishes with herbs and spices on the Paleo diet. Anything is allowed, as long as it doesn’t contain sugar or preservatives.
Stage 4 – Nuts and Seeds
Nuts and seeds are a very compact source of energy. However, a handful of nuts a day should be enough because some varieties have an unfavorable fatty acid profile and contain antinutrients that can impede mineral absorption. In addition, the high-fat content can make it difficult to lose weight. Macadamia nuts, for example, are far more beneficial to your body than chestnuts. But everything is in moderation.
Tip: Think about your daily nut snack. A handful of nuts is enough.
Note: The energy supply required for the hunters of the Stone Age is too high for us compared to today’s lifestyle, which is characterized by many sedentary activities. In the fight against obesity, you should still pay attention to the amount of calorie-dense nuts, seeds, and meat.
Stage 5 – Drinks and sweets
- beverages
The principle that no sugar or additives may be contained in drinks also applies to drinks. Water, tea and coconut water are of course allowed.
- candy
Anyone who loves sweets can now breathe a sigh of relief. Honey and maple syrup are fine but in moderation. The antioxidants it contains can even help lower blood pressure. However, if you want to lose weight, it is better to take less than more.
The Paleo food pyramid does not allow it
- Grain
Since grain cultivation was not as advanced in the Stone Age as it is today, grain products are not on the menu of the Paleo diet. This means that it is difficult for us to give up bread, pizza, and pasta because all products made from wheat, rye, barley, oats, corn, rice, millet, or bulgur are prohibited. They contain forms of gluten, lectins, phytates, and other antinutrients that can be harmful to your body and are often difficult to digest. Chronic inflammation in the intestinal area and auto-immune reactions can be the result. Additionally, the easily digestible carbohydrates found in grain products cause your blood sugar levels to rise and fall rapidly. This, in turn, leads to cravings, fatigue, and loss of energy, leading to diseases such as diabetes and obesity.
Already knew?
White flour products such as white bread, pasta, and co. are so heavily processed that they hardly contain any nutrients. However, nutrients are involved in many tasks in our bodies. If we don’t eat enough, symptoms such as tiredness, listlessness, or a weakened immune system appear.
- legumes
Goodbye beans. Any legumes such as beans, peas, lentils, peanuts, and soy products are also prohibited. Similar to grains, they contain a large number of carbohydrates and harmful substances such as phytates and lectins.
- Dairy products
Hard to believe. But yes, any dairy products are not part of the diet of Paleo followers. Whether from the cow, the sheep, or the goat, everything is forbidden. Products such as cheese, butter, or yogurt are unhealthy after the diet of the Stone Age people since your organism cannot handle the milk sugar and lactose. The growth hormones found in milk can negatively impact your hormonal balance and cause a strong insulin response. Pasteurized milk in particular can lead to food intolerance. If you don’t want to do without milk, it’s better to use milk alternatives without additives.
- sugar
Refined sugar and artificial sweeteners are absolutely taboo. Agave syrup and sugar beet syrup also have no place in the Paleo pyramid. The strong influence on the insulin level leads to weight gain and possibly diabetes if consumed too much. Therefore, the following also applies to hands-off sweets such as chocolate, candy, and chewing gum.
- oils
Refined vegetable oils and fats such as margarine, sunflower, and safflower oil as well as rapeseed and peanut oil must not be used when preparing the food.
- Finished products and flavor enhancers
Any convenience food, ready-made products, and industrially processed meat are often provided with sugar and flavor enhancers and are therefore not part of the Paleo diet. Soft drinks and sugary drinks such as cola and fruit juice spritzers are also prohibited due to their high fructose content.
Paleo overview
A quick overview will help you so that you don’t lose track of all the information:
This is allowed – vegetable – meat – Fish and Seafood – eggs – Fruit – Nuts and seeds -Fat – herbs and spices – beverages
This is not allowed – grain – legumes – Dairy Products – sugar – Refined oils and fats – flavor enhancers
Already knew?
In the mid-1970s, gastroenterologist Walter L. Voegtlin was one of the first to coin the term Stone Age diet. He wanted to prove that humans are meat eaters and not primarily omnivores as previously thought. Loren Cordain took up this idea in 2002 and landed a hit with several books about the Paleo diet.
Paleo Tips & Tricks
You don’t have to do without your beloved bread entirely if you follow the Paleo food pyramid. Simply bake without grains, rather with eggs, nuts, and seeds. You can also replace milk with cashew, hazelnut, or almond milk. Try a delicious Paleo banana bread or Paleo bun.
Clarified butter, also known as ghee, can also be part of the Paleo diet. Due to the lack of milk proteins, it is allowed and is perfect for frying and cooking. You can use vinegar however you like. Only it must not contain any sugar or gluten. Certain processed foods, such as canned olives or tomatoes, are also allowed as long as they do not contain prohibited additives.
