Paleo Diet

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Paleo diet is another popular diet which has gained popularity recently. It is basically a diet in which we eat foods which were eaten in the Paleolithic era which dates back to more than 10,000 years ago.

In this diet, we eat all those foods which were consumed by hunters and gatherers including fish, meats, vegetables, fruits, nuts, seeds, dairy products, legumes, grains etc. Paleo diet is also called the Stone Age diet and the Hunter”s diet.

Basic Motive of Paleo Diet

The main purpose of Paleo Diet is to eat those food items which were consumed by early humans. The diet’s reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices.

Farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. In addition to that, the use of processed foods has also increased day by day in the modern diet. This sudden and rapid change in diet has outpaced the body”s ability to adapt and condition”s like obesity, diabetes and heart diseases are on the rise.

Food items to be consumed in Paleo Diet

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In the Paleo Diet, these food options are included-

• Fruits- apples, bananas, orange, pear, strawberries etc
• Vegetables- onion, carrot, tomato, broccoli, peppers,spinach, cauliflower, cucumber, celery, mushroom etc
• Fish (rich in omega 3 fatty acids like salmon)
• Nuts and seeds- walnuts, almonds, pumpkin seeds, sunflower seeds etc
• Eggs
• Meat- chicken, lamb, turkey, pork etc
• Healthy fats and oils- olive oil, extra virgin olive oil, coconut oil etc

Foods to be avoided

These foods should be avoided in the Paleo Diet

• Pasta (including gluten free and whole wheat)
• Rice
• Bread
• Roti
• Oats
• Refined vegetable oils
• Dairy ( full fat milk and full fat cheese can be had but low fat dairy items are excluded)
• Beans and lentils
• Soda
• Processed food items
• Alcohol
• Salt

Benefits of Paleo Diet

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1- The diet is rich in potassium – Eating a lot of fruit and vegetables increases potassium levels, which is important for maintaining a healthy blood pressure and healthy kidney and muscle function.

2- The fats are healthy – Consuming moderate amounts of unsaturated fats such as those found in nuts, avocado and olive oil gives rise to a healthy lipid profile.

3- High protein content: Proteins are essential for growth and development of the skin, muscles, bone and cartilage. Adequate amounts of lean protein in the diet contribute to a healthy body composition and a lowered insulin response.

4- Elimination of processed foods – The diet is comprised of whole foods, which means less salt and sugar is consumed. This improves blood sugar levels and blood pressure and can reduce the risk of cardiovascular disease and diabetes.

5- Lower inflammation– Too much inflammation in the body can increase the risk of health problems, including type 2 diabetes, but eating low-carb, low GI foods – particularly omega-3 fatty acids – can protect against excess inflammation.

Drawbacks of Paleo Diet

1- Restrictions of Dairy Products– Restrictions on dairy products can lead to deficiency of vitamin D and calcium in our body.

2- Increased saturated fat intake– The paleo diet includes generous quantities of meat, oils and nuts which can increase the risk of coronary diseases and raise cholesterol levels.

3- Low energy levels– Paleo diet contains low to moderate carbohydrate intake. Since carbs are the primary source of energy in the body, fewer intake of carbs affects the energy levels throughout the day.

4- It can be expensive– The paleo diet can be expensive at times since meat, fish and nuts can actually be expensive to consume everyday and not everyone can afford it.

5- Not suitable for those who workout– Athletes and active people who workout everyday would not be advised this diet since it includes very less quantity of carbs which are the main source of energy for our body.

Conclusion

The Paleo diet can be very typical and expensive at times, so before deciding to follow this diet, you have to keep the following factors in mind-

• Vegetarians may not find this diet easy
• Active people/ athletes would not find this diet suitable
• It can be heavy on your pocket
• Those suffering from high cholesterol/heart disease are not advised to follow this diet