What is the paleo diet and how to sit on it

What is the essence of the paleo diet

Paleo diet prescribesThe Paleo Diet - A Beginner's Guide Plus Meal Plan eat the way our distant ancestors did in the Paleolithic era - a period that began about 2.5 million years ago and lasted until about 10 millennia BC.

At that time, people led the lifestyle of hunters and gatherers, if meat and fish, as well as everything that can be found: vegetables and fruits, herbs, nuts. Diet proponents believe that since the modern human body finished evolving during this period, the diet of hunters and gatherers is ideal for him.

But dairy products, cereals and legumes, which appeared in the diet much later - about 10 thousand years back - did not have time to become a habitual food, and therefore contribute to the development of the obesity epidemic, cause diabetes, heart problems and vessels.

Opponents of this hypothesis arguePaleo diet: What is it and why is it so popular?that there is no evolutionarily correct diet, and human nutrition is largely determined

BEYOND THE PALEOLITHIC PRESCRIPTION: INCORPORATING DIVERSITY AND FLEXIBILITY IN THE STUDY OF HUMAN DIET EVOLUTION the environment. Here are some arguments against:

• Genetic studies have shown that evolution did not stop in the Paleolithic: the body continued to adapt, including to changes in diet and lifestyle. For example, humans have increased the number of genes associated with the breakdown of starches, and the evolution of lactose resistance has continued.
• Archaeological research has shown that people in the Stone Age could eat wild grains 30 thousand years ago - long before they switched to agriculture.
• Dietary preferences are shaped by society. We learn what is tasty and what is not, what you can eat and what is not food, and how to combine different products. This is not the kind of knowledge that is genetically inherent and given to us instinctively.

The topic is too complex and confusing to make an unambiguous conclusion. However, the paleo diet was extremely popular in the 2010s, so there is a lot of research into its effectiveness and impact on health.

How quickly the paleo diet allows you to lose weight

It is impossible to say for sure how quickly you will be able to lose weight. It depends on many factors: the characteristics of the body, the calorie content of the diet and the amount of physical activity. However, one can at least approximately draw conclusions from research data.

On average, the paleo diet allows you to throw offA Palaeolithic diet improves glucose tolerance more than a Mediterranean ‑ like diet in individuals with ischaemic heart disease., Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study., Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta ‑ analysis up to 3-5 kg ​​in three months, up to 6.5 kgLong-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. - for six months and up to 8.7 - for a year.

In addition, the Paleo diet can help fight abdominal obesity. According to various sources, you can get rid of 1.5 cm on itEffects of a short-term intervention with a paleolithic diet in healthy volunteers. in the waist for three weeks up to 11 cmLong-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial.in six months.

However, when the body fully adapts to this type of diet, you can put on a few pounds again. For example, in a two-year studyLong-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. women on the paleo lost an average of 8.7 kg during the year, kept this weight for another 6 months, and by the end of the second year gained about 3-4 kg.

What problems can the paleo diet cause?

In the scientific community, there is still no consensus on whether it is good for health or, conversely, can harm. We can say for sure that such a diet is not suitable for all people. Moreover, this applies to both health status and household factors.

Heart problems

This diet is believed to be beneficial for cardiovascular health. Paleo lowers blood pressureA Palaeolithic ‑ type diet causes strong tissue ‑ specific effects on ectopic fat deposition in obese postmenopausal women. and improves the lipid profile: reducesMetabolic and physiologic improvements from consuming a paleolithic, hunter ‑ gatherer type diet., Paleolithic nutrition for metabolic syndrome: systematic review and meta ‑ analysis, Long-term effects of a Palaeolithic-type diet in obese postmenopausal women: a 2-year randomized trial. the amount of triglycerides and "bad" cholesterol, raisesBeneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. the level of "good". But one studyLong-term Paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and increased serum TMAO concentrations 2019 has raised doubts about its heart health benefits.

A team of Australian scientists have found elevated levels of trimethylamine oxide in people on the paleo diet, which is associated withTrimethylamine N ‑ Oxide, the Microbiome, and Heart and Kidney Disease with atherosclerosis, heart attack and stroke.

Trimethylamine oxide is produced in the liver from trimethylamine, which in turn arises in the intestine under the influence of its flora. Scientists have suggested that since people on the Paleo diet do not eat grains rich in fiber, this negatively affects bowel function and may increase the risk of developing cardiovascular diseases.

This is just one study, and the mechanism of action of trimethylamine oxide is not yet clear, but if heart problems should be consulted with a cardiologist and nutritionist before proceeding to paleo diet.

Kidney problems

Since cereals and bread are prohibited in the paleo diet, meat and eggs often become the basis of the diet, and the amount of protein in the diet increases. High-protein diets can hurtEffect of short-term high ‑ protein compared with normal ‑ protein diets on renal hemodynamics and associated variables in healthy young men kidneys with existing problems, as well as contributeDiet, fluid, or supplements for secondary prevention of nephrolithiasis: a systematic review and meta ‑ analysis of randomized trials the formation of stones.

However, the paleo diet does not have to be high in protein. If you want, you can change your menu to fit into a safe level of protein - add more fruits and vegetables.

Decreased bone mineral density

Since paleo does not include dairy products (the main source of calcium in the modern human diet), the diet can lead to Effects of a short-term intervention with a paleolithic diet in healthy volunteers. to a deficiency of this trace element necessary for bone health. True, you can get calcium from permitted sources: sesame seeds, parsley and other foods rich in this element, or take nutritional supplements.

Increased spending on groceries

Eating according to the canons of the paleo diet, you will spend about 10% Effects of a short-term intervention with a paleolithic diet in healthy volunteers. more money than if you had a regular diet. Meat, red fish, nuts and seeds, vegetables in winter - all this will cost much more than cereals, legumes or milk. Therefore, if money matters, first try to calculate how much money will be spent on a new diet.

Lack of opportunity to eat in cafes and restaurants

One of the problems with the paleo diet is the difficulty with ready-made meals. You are unlikely to be able to follow the rules while eating in a cafeteria or restaurant, so you have to cook at home or replace meals with legal snacks like fruits, nuts and seeds.

You can cope with this, for example, if you order meat and vegetables in a restaurant and ask them to cook them in olive oil, but you will hardly be able to eat constantly and fully in public places.

Paleo Diet Do's and Don'ts

The Paleo diet does not include restrictions on calories and the amount of proteins, fats and carbohydrates, but at the same time it has a clear listThe Paleo Diet - A Beginner's Guide Plus Meal Plan permitted and prohibited products.

What you can eat on the paleo diet

• Meat: beef, lamb, chicken, turkey, pork, game. Livestock and poultry should be free-range, grass-fed or grain-fed, not special feed.
• Fish and seafood: salmon, trout, haddock, shrimp, shellfish and others.
• Eggs: Choose from free-grazing chickens or fortified with omega-3s.
• Vegetables: broccoli, collard greens, peppers, onions, carrots, tomatoes.
• Fruits and berries: apples, bananas, oranges, pears, avocados and others.
• Roots: potatoes, yams, turnips.
• Nuts and seeds: almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and others.
• Some vegetable oils: Extra Virgin Olive Oil, Coconut Oil, Avocado Oil.
• Salt and spices: sea salt, garlic, rosemary, turmeric and others.
• Sugar and caffeine free drinks: water, including mineral water, herbal teas without caffeine, berry fruit drinks without added sugar, vegetable juices.

What you can't eat on the paleo diet

• Sweet foods: sugar, any sweets, ice cream.
• Cereals: including bread, pasta, wheat, spelled, rye, barley and others.
• Legumes: beans, beans, peas and others.
• Milk products: milk, fermented milk products, cottage cheese.
• Some vegetable oils: soybean, sunflower, cottonseed, corn, grape seed, safflower and others.
• Trans fats: margarine and processed foods containing hydrogenated oils.
• Artificial sweeteners: aspartame, sucralose, cyclamates, saccharin, acesulfame potassium.
• Heavily processed food: dietary and low fat, with a lot of additives.
• Drinks with sugar, alcohol and caffeine: alcohol, tea, coffee, fruit juices, energy and sports drinks, soda with sugar or sweetener.

What you can eat in some versions of the paleo diet

In some cases, people modify their diet and, in addition to the basic foods allowed, also add:

• Fatty dairy products: butter and cheese.
• Tea and coffee.
• Red wine in moderation.
• Dark chocolate with 70% cocoa.

These foods provide the body with nutrients and make life a little more enjoyable on a diet.

What can be a menu for a week with a paleo diet

We've put together a rough meal plan for the week according to the principles of the paleo diet. Some recipes contain cheese. If you choose to stick to a strict paleo diet, simply cut it out while cooking.

Day 1

• Breakfast: scrambled eggs with tomatoes and spices.
• Dinner: salad with chicken, apple, walnuts and celery (do not add mayonnaise).
• Dinner: baked pork with ginger, garlic and chili.

Day 2

• Breakfast: dietary salad with mushrooms, tomatoes and eggs.
• Lunch: leftover baked pork, sliced ​​fresh vegetables.
• Dinner: burgundy beef with onions, carrots and herbs.

Day 3

• Breakfast: salad with shrimps, avocado and tomatoes (do not add mayonnaise and ketchup).
• Lunch: leftover burgundy beef for dessert fruit salad with kiwi, blueberries and orange juice.
• Dinner: fish hodgepodge with shrimps.

Day 4

• Breakfast: frittata with vegetables and spices.
• Dinner: chicken baked with lemon and garlicslicing fresh vegetables.
• Dinner: meat muffins with eggs and vegetables, fruit slices.

Day 5

• Breakfast: leftover muffins with eggs and vegetables.
• Lunch: leftover chicken baked with lemon and garlic, vegetable slices.
• Dinner: soup of three types of mushrooms with potatoes, for dessert banana, pineapple and ginger smoothie.

Day 6

• Breakfast: scrambled eggs with tomatoes.
• Dinner: salad with fried chicken breast, vegetables and feta.
• Dinner: hot beetroot with meat and egg (do not add mayonnaise).

Day 7

• Breakfast: leftover salad with breast and vegetables.
• Lunch: leftover beetroot.
• Dinner: chicken with potatoes, cabbage and pepper in pots.

Also, in addition to the main meals, you can freely add snacks and desserts in the form of nuts, fruits and berries. But remember that nuts are quite high in calories, so don't get carried away.

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