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Paleo Quick Start
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So in a nutshell here is our synopsis of what the Paleo Diet is (or isn't)..........
The paleo diet, also popularly known as the ‘caveman’ diet is a dietary plan roughly based on what our ancestors consumed during the Paleolithic era. The current day diet is not an exact replication of their diet. Just a concept of what their diet would have been like – basically healthy, wholesome food that is not full of additives, preservatives and other harmful substances so often found in our current diet. Paleo's Beginning For 2.5 million years, early man foraged and hunted for seafood, meat, vegetables, fruit, nuts, roots, and seeds. This period of time before the development of agriculture is known as the Paleolithic era. The Paleo diet is also known as the Stone Age diet, hunter-gathering diet, and the caveman diet. No matter what you call our ancestors, some things haven’t changed. Man’s digestive systems have evolved only the slightest amount in the 10,000 years since farming changed our diets. Shortened to Paleo, the modern diet is an approach to nutrition that mimics the early man’s diet for ultimate health. Our minds are modern, but our bodies and brains still need the same food. Gastroenterologist Walter L. Voegtlin first popularized the Paleo diet in the 1970’s. He argued in, "The Stone Age Diet," humans as carnivores, chiefly needs fats, proteins and a few carbohydrates for optimum performance. For the last 30 years, obesity has been increasing in the United States. Our modern diets are laden with preservatives, processed sugars, and fried foods. Today’s health crisis has led to a renewed interest in Voegtlin’s tested approach to healthy living. Paleo Basics People assume the Paleo Diet is complicated are difficult to follow. It is actually quite simple. Eat real foods. |
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Proteins, Vegetables & Fats to Eat!
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For a guideline on portions: 56–65% of your calories should come from animals, 36–45% plant-based foods Keep proteins high at 19-35% carbohydrates at 22-40% and fat at 28-58% Types of Paleo Diets Paleo (aka-traditional, basic, normal, or strict): This version of the paleo diet eliminates dairy, soy, grains/gluten, and processed and refined foods from your diet. With basic paleo, you can eat as much meat, fish, eggs, fruit, and vegetables as you like, while still enjoying nuts and seeds in moderation. Primal (aka-paleo-lite): The primal diet is like the normal paleo diet but more flexible. They both include lots of veggies, protein, and healthy fats while eliminating gluten and artificial sweeteners. But some primal dieters eat raw dairy, white rice, and legumes. Ketogenic Paleo (aka low-carb paleo/keto paleo): Ketogenic paleo takes the body to a state of ketosis in which fat—not glucose—is the primary source of fuel. With a ketogenic paleo diet, you can eat healthy fats, animal proteins, and leafy greens. However, this diet requires that you drastically minimize carbohydrate intake, which means avoiding fruits and starchier vegetables. 80/20 Paleo (aka-the weekender): The 80/20 paleo plan is one of the more flexible paleo plans. With 80/20, you eat clean paleo foods about 80-90% of the time and then allow yourself to indulge in non-paleo foods around 10-20 percent of the time. With 80/20, you’ll want to make sure to take a reasonable approach to non-paleo foods and avoid serious binges... Vegan-Paleo (aka-Pegan or Paleo-Vegan): Paleo followers, consume: meat, fish, eggs, vegetables, and fruit. Grains, legumes, sugars, processed foods, and most dairy products are forbidden. A vegan diet, on the other hand, consists of vegetables, fruits, grains, nuts, and seeds—and prohibits anything that comes from an animal. The Pegan diet combines both the vegan and Paleo diets and uses their emphasis on eating whole, unprocessed foods. The goal is to get the health benefits of both from combining the two, while also providing a more flexible diet that followers can adhere to more easily. Autoimmune Paleo: If you are suffering from a chronic condition (for example, IBS, Crone’s disease, eczema, or arthritis) you may find that eliminating certain foods reduces inflammation. With the autoimmune paleo diet (AIP), you get rid of certain foods that create inflammatory responses. By eliminating one or more of the common inflammatory foods, such as nightshade vegetables, fruits, nuts, and eggs, those on AIP may see improvement in digestion or other symptoms. Health Benefits on Paleo
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