Updated: Jan 26, 2020
What is a paleo diet?
Paleo diet: How eating meat and fat makes you lose weight
Food that has not been processed at all, animal parts and fat cheeses: The paleo diet, which has gained many fans around the world in the last decade, is based on the estimated menu of humans when they were pickers and hunters. What are the pros and cons of this diet and what does a daily menu look like?
The paleo diet tries to follow the diet that the ancient man used to eat before the agricultural revolution began. Therefore, any food that has undergone any processing, including flour, dough, legumes and dairy products - is usually excluded from the menu. The message is that food in its natural form, such as the early human consumed, will help us live a healthier, better fit and disease-free life.
Where did it all begin?
Some believe that evidence of early human eating theory can be found in books from 1890, but the first book to talk about this diet in its current form was published in 1975. In the 1990s, paleo began to gain momentum, and the most popular and widely associated diet, "The Paleo Diet." , Posted in 2002 by Loren Cordain. Today the paleo diet is widespread in many countries around the world and groups many followers around it.
The paleo idea holds that Western eating patterns, which include a lot of processed foods and a high percentage of carbohydrates, are the causes of many health problems and chronic illnesses. To solve this situation, it is necessary to "go back" to the Paleolithic period more than 10,000 years ago. Paleo proponents say we should eat what we used to eat when we were hunters and gatherers: animal protein and plants.
Paleo diets are based on a simple premise - if the "cavemen" didn't eat it, then you shouldn't eat either. Any food that enters a person's menu after the agricultural revolution cannot be included in the diet. Therefore, there is a sweeping directive to avoid foods containing white sugar, dairy products, legumes (including soy and tofu) and cereals.
Also, avoid any foods that contain any of the following industrial additives: preservatives, tasty and fragrant, protein-added meats, stabilizers, artificial sweeteners, processed oils, salt, coffee, wine (Note - Some allow to combine wine in a moderate amount on the diet ). You can also eat butter, liver, hearts, kidneys and any other meat, as long as no industrial additives have been added to it and it has not been processed.
Advantages / Disadvantages:
• Avoiding processed foods.
• There is no junk food.
• Lowering carbohydrates and avoiding diabetes. An unequivocal requirement to completely remove any kind of flour, dough and white sugar may be an important tool to improve health for people who are unable to control the carbohydrate amounts on the menu.
• Vegetables and fruits. The vegetables and fruits receive a place of honor on the menu.
• Fresh food. Great emphasis on integrating food based on fresh food and even home cooking.
• Does it contribute to health? The paleo diet was ranked 32nd out of 40 expert-reviewed diets in the context of the 2018 Best Diet Rankings. ). It is hypothesized that paleo nutrition increases health risk due to high dietary protein and saturated fat in the diet, which is unbalanced in terms of food fathers.
• Does not guarantee weight loss. The diet was ranked 29th in the context of contributing to weight loss. If you chose this diet to lose weight and avoiding flour and sugars can help you, you might want to try it. However, eating fatty meats and other high-fat natural sources may actually encourage obesity.
• Building eating habits. The diet was ranked 30th on building healthy eating habits for life. It may be appropriate for some people for a certain period, but not sure it can create a lifelong lifestyle.
• Much variation between diet versions. One of the problems with the paleo diet is the huge variety and variations that people choose for themselves under the broad umbrella of the paleo diet. For example, some people avoid dairy products altogether and others advocate combining fat cheeses and fat yogurts, even though the goal is to eat only what the ancients ate. Has the ancients had Philadelphia cheese? probably not. Some also ban bananas altogether, while others incorporate them without a problem, and other examples prove that it is not necessarily clear from the dietary guidelines that anyone can set their own eating style.
• Much saturated fat. The diet contains a very high amount of saturated fat, which is considered a health problem. True, today he is no longer treated as an absolute enemy of health, but he is still talking about his moderate dietary intake and not as high a percentage as the paleo diet.
• High amount of animal protein. There are studies that warn of an association between eating too much animal protein and some cancers. It is important to note that the paleo diet has not been specifically examined for this cancer risk association.
• A little calcium. It is necessary to ensure that all the calcium content in the diet is obtained when avoiding dairy products. This is possible but challenging and requires proper planning of the daily diet.