You can follow the Paleo diet and feast on the same things your stone age ancestors consumed. People who wish to reduce weight, who are obese, have heart disease, type 2 diabetes, or both might consider this diet. You can successfully reduce weight by incorporating paleo meals into your daily routine. This diet is beneficial as it regulates blood pressure and energy levels and reduces inflammation.
Characteristics of the Diet
- High protein content.
- Low in carbohydrate.
- Moderate fats.
- Cuts out aspects of the
- Western diet.
Effectiveness of the Diet
The emphasis on paleo meals assists the majority of people in losing weight with the diet. The fiber in nuts, vegetables, and fruits fills and decreases your appetite and restricts processed foods high in calories. However, incorporate permanent behaviour changes for long-term weight management. These include:
- Eating more vegetables and fruits, about 2 to 5 pieces daily.
- Meal prep in advance to avoid craving temptations.
- Get enough rest to regulate your fat-burning hormones.
- Regularly exercise daily for at least 30 minutes.
- Drink plenty of water.
These behaviour alterations will help you achieve weight loss faster.
Paleo Recipes and Meals
Incorporating diverse Paleo recipes into your daily meals makes the diet more sustainable and enjoyable. You can look at the options from the allowed foods list and formulate a balanced Paleo meal plan. The right plan will help you achieve your weight goals.
You can start with fruits and vegetables and small portions of lean meat, and you can purchase them in bulk to make meal prep easier and save money.
Creating a Paleo Diet Food List
You must create an extensive Paleo diet food list following this dietary strategy. You can implement the Paleo lifestyle more quickly if you know what foods are allowed and organize your cupboard around these options. You can also get paleo snacks to keep your snacking behaviours healthy and aligned with your goals. You can find paleo recipes online and assess your pantry.
The Foods Allowed on the Diet
The diet has high protein content, for instance, meat from grass-fed animals like chicken, beef, fish, turkey, and pork. You need to source your meat from local farms where the animals were raised healthily for effective results.
You can also enjoy fruits and vegetables like:
- Spinach.
- Cabbage.
- Sweet potatoes.
- Broccoli.
- Cauliflower.
- Brussel sprouts.
- Butternut squash.
- Apples.
- Melon.
- Grapes.
- Berries.
- Plums.
- Peaches.
Other foods you can eat include eggs and healthy oils gathered directly from plants are healthy and provide anti-inflammatory fatty acids, including olive oil, walnut oil, flaxseed oil, macadamia oil, avocado oil, and coconut oil.
The Foods Restricted on the Diet
You need to know the foods to cut out on this diet. Your paleo diet must not include whole grains due to their high carbohydrate dinner and legumes like peanuts, beans, and lentils. You must also avoid dairy products, white potatoes, processed foods, refined vegetable oils and sugars, and caffeinated and sugary drinks.
Who Should Try This Diet?
Do not incorporate the diet into your meal routine if you have a history of eating disorders or are at high risk of osteoporosis. The restrictions on the diet require discipline hence you must be willing and ready to align to them. It is essential to seek advice from your physician to determine if this diet is proper for you.
Concerns About the Paleo Diet
- The limited healthy options make it hard to maintain in the long run.
- It’s a grain-free diet lower in carbs but eliminates nutritious food groups that make people question its credibility.
- Meal planning and portioning requires patience and attention to detail
- It’s not suitable for vegans or vegetarians
- If you don’t customize your meal time, it can be monotonous.
- It has excessive meat that can cause chronic illnesses.
- Some foods like pork carry a higher risk of parasites, and shrimp have unhealthy chemicals and additives.
- Reducing carb intake may alter your diabetes dosage and fluctuate blood sugar levels.
- The diet is expensive and unsustainable.
Start Your Paleo Meal Plan For Weight Loss
The paleo diet and the Spatz3 adjustable gastric balloon system help you harness the features and dietary benefits of a healthier lifestyle.
