Paleo diet foods
Poultry: Free-range chickens are better than flour-fed chickens, as their meat contains less fat and a healthy omega-6 / omega-3 acid ratio.
Turkey: Turkey breast is one of the best sources of lean meat, it contains less fat than the meat of many game animals, and it is cheap and easy to buy.
Pork: Some cuts of pork are even thinner than chicken meat. Pork tenderloin, for example, contains less fat than chicken breast. Free-range pigs are always preferable, as they have the leanest meat.
Offal: you can also eat offal because, contrary to popular belief, they do not have much fat and are rich in vitamins, minerals, and omega-3 fatty acids: beef liver, chicken, pork and lamb, tongue …
Fish: All wild fish varieties are allowed, but preference should be given to fatty or cold-water fish and to avoid farmed fish as they are very low in beneficial omega-3 acids. You can also choose canned fish, such as tuna and sardines, as long as it is low in salt and preserved in olive or natural oil.
Eggs: they prefer omega three enriched eggs and eat no more than six eggs per week.
Vegetables: eat all vegetables except starchy tubers like potatoes, sweet potatoes, yams.
Fruit: you can eat all the variety of fresh fruit but to a lesser extent, dried/dehydrated fruit
Nuts and Seeds: They are good providers of good fats; choose the unsalted varieties: almonds, walnuts, hazelnuts, macadamia nuts, Brazil nuts, flaxseed, sunflower seeds, pistachios, cashew, sesame, pumpkin seeds, pine nuts.
Monounsaturated fats protect us from cardiovascular diseases and breast cancer. These fats are mainly found in walnuts, avocado, olive oil, and canola oil.
The Paleolithic diet also promotes the consumption of omega-3 fatty acids, as they are beneficial fats that protect the arteries, preventing inflammation.
They can be obtained from fish, particularly from fatty fish (salmon, mackerel …) and from linseed oil, macadamia nuts, walnuts, eggs rich in omega 3, game meat, and from green leafy vegetables, or a fish oil capsule supplement.
It is possible to eat in moderation:
Olive and walnut oil, flax seeds, watercress, coconut, rapeseed oils (4 tablespoons or less a day is sufficient, especially for those who must lose weight)
Alcohol in moderation, a glass of beer or a glass of wine now and then
Soft drinks (contain artificial sweeteners such as aspartame and saccharin, mineral water is preferable)
Wine (2 small glasses a day maximum)
Beer in moderation
Spirits in moderation
The sweet Paleus
Dried fruits (no more than 60 g per day)
Dried fruit (no more than 60 g per day)
What is the Paleolithic diet, and what does a paleo menu look like?
The Paleolithic diet is one in which the following foods are excluded: cereals, dairy products, legumes, sugars, and refined vegetable oils. But not including these foods does not mean that a paleo menu consists only of eating meat.
In the Paleolithic, diets could be almost vegetarian or, on the contrary, based mainly on the consumption of meat. And although the diet could vary according to the population group and the place where they lived, in no case were cereals, dairy products, and legumes consumed.
The paleo diet and menu is often thought of as a low-carbohydrate diet, but it is not. By eliminating cereals from the diet, the amount of carbohydrates in the diet inevitably decreases, but they can be replaced by other vegetables such as tubers and fruits and vegetables.
Paleolithic diet: accepted foods and forbidden foods
Suitable foods on a paleo menu Rejected foods on a paleo menu
* Dairy: milk, yogurt, cheese
A paleo menu does not include cereals, dairy, and legumes, because it is considered that our digestive system is not yet sufficiently adapted to them. However, it is also true that within these food groups, there is a great variety:
A packet of refined breakfast cereals, biscuits, or muffins is not like whole cereals, such as rolled oats or rice.
The same thing happens with dairy, and many dairy desserts have a lot of added sugar that does not benefit.
Legumes are one of those food groups that are very healthy since they provide vegetable protein, minerals, and fiber, so if they feel good, They are highly recommended in a balanced diet. Therefore, if you want to follow a flexible paleolithic diet, it is a good option to include them in your paleo menu.
Processed foods also have no place in a paleo menu because they contain salt, sugars, and fats that are not recommended, whose main function is to make them more palatable. Packaged juices, sodas, and alcohol also don’t make the food list on a paleo menu.
Hasn’t it ever happened to you that you couldn’t resist taking some products of this type? These products are often consumed in place of healthier ones, such as fruits or vegetables. And of these products, there are enough studies that allow us to affirm that they do not provide health benefits. So, on any diet, be it paleo or not, processed foods are not recommended.
Paleo diet and menu, is it healthy for everyone?
Studies have been carried out on how the paleolithic diet works in different groups of people with some disease, and it has been observed that the paleo diet can be positive and beneficial, although it is also true that one should continue studying.
Like all diets, if you make good choices, it can be a healthy diet, but that doesn’t mean it’s the best diet out there. The results show that the paleo menu has improved people’s health with diabetes and cardiovascular problems, improved the intestinal microbiota, and helped them lose weight, among others.
How to start the Paleolithic diet
Changing eating habits from one day to the next is not easy, which is why Dr. Loren Cordain divides the paleo diet into three levels, making it more flexible and making it easier to change habits, especially for those who do not want to give up bread, cereals and dairy products.
The first level – the beginning of the diet.
At this level, the person must obey the 85-15 rule, which means that they can have three free meals a week. This is a good opportunity to eat your favorite foods. The 85-15 rule intends to transition gradually and avoid the feeling of deprivation that often accompanies any diet. However, do not take the opportunity to eat large excesses.
Second level – maintenance
The 90:10 rule gives the second level. This means that a person can have two free meals a week. According to Dr. Loren, this is the level preferred by most people, and for some, it is not necessary to move to the next level unless there are very strong reasons, such as losing too much weight or health problems.
The third level – lose a lot of weight.
At the third level of the Paleo diet, the 95: 5 rule is imposed, meaning you can only eat one free meal a week. This is the most restrictive level and very appropriate for obese people, who must lose a lot of weight and want to fight chronic diseases and gain health and well-being.
Physical activity is also very important for losing weight and gaining health. We should follow the example of our ancestors and maintain a high level of physical activity. The man was nomadic and subjected to manual labor since that depended on his existence.
Modern man is increasingly sedentary. But this tendency can be counteracted if he takes advantage of every moment to “work” his body: walking, climbing stairs, walking, or attending a gym or health club.