The Paleolithic diet or “ Diet Paleo ” to come from the diet of our hunter-gatherer ancestors of the Stone Age and therefore favors animal protein and natural foods untreated on fats and carbohydrates. This means a diet rich in meat, fruits, vegetables and nuts, but no grains (wheat, rye …) or milk products, because agriculture and livestock in the modern sense did not exist then. As to sugar and fats, they are present in the paleo diet as natural form, such as fructose fruits, but not in the form of refined sugar.
The basic idea of the Paleo diet is that the human body digests and assimilates the best foods that have formed over thousands of years the power base of our ancestors from the Paleolithic era, and the human body, constantly evolution, is still to adapt to processed foods, such as flour which appeared with the advent of modern agriculture.
The objectives
Weightloss.
Improved general health.
Disappearance of fatigue (more energy).
Disappearance digestion problems and acid reflux.
Clearing sinuses, loss of morning stiffness, normalization of bowel functions (for some people).
Prevention of several cardiovascular diseases, osteoporosis, Syndrome X (type 2 diabetes, hypertension, hypertriglyceridemia, obesity).
Relief possible for certain autoimmune diseases: celiac disease, dermatitis herpetiformis, rheumatoid arthritis, multiple sclerosis, Sjogren’s syndrome.
Outline
The Paleolithic diet altogether removes two of the four main food groups or dairy products and cereals (including bread). It is part of low carbohydrate diets (low carb). It comprises 22% to 40% carbohydrates, and 19% to 35% protein, and 28% to 47% lipids. In comparison, typical North American diet comprises 50% to 60% carbohydrate.
allowed Foods
All lean meats, poultry, fish and seafood, and eggs.
All fruits and vegetables poor in starch.
All nuts and seeds (sunflower, almonds, etc.).
The foods in moderation
Cold pressed oils.
The lawyers.
Tea, coffee and alcoholic beverages.
Dried fruit.
Foods to remove
All grain products.
All legumes.
All dairy products.
All processed or canned products.
All starchy vegetables (potatoes, cassava, yams, etc.).
Fatty meats.
Salty foods.
Sugar.
Fizzy drinks.
With this scheme, it is not necessary to count the grams of carbohydrates or even the calories are consumed. The main rule is to stop eating when we are full.
The Paleolithic diet, getting back to basics, According to Dr Eaton, it is our genes that détermineraint our nutritional needs.
Now, we own 0.02% nearly the same genes as our prehistoric ancestors. Therefore, the supply of the time we should altogether.
The Paleolithic diet is part of the low carb diets: it completely eliminates dairy products and cereals (including bread). It comprises 20% to 40% carbohydrates, 20% to 35% protein, and 30% to 45% lipids.
With this scheme, it is not necessary to count the grams of carbohydrates or even calories, phew! No, the main rule is to stop eating when we are full. A principle which now largely exceeds the framework of this scheme elsewhere.
This diet would not only facilitate weight loss and promote better digestion, but especially learn to regulate itself and, in the longer term, protect cardiovascular disease and certain cancers.
Foods allowed in the Paleolithic diet
The Drive on:
– The lean meats like veal and poultry (but take great care in selecting good quality)
– Fish and seafood – not just salmon and shrimp, too often resulting from intensive farming,
– eggs,
– Fruits and vegetables poor in starch,
– Nuts and other nuts,
– The seeds, such as flax or sesame eg. but must grind to assimilate.
The foods in moderation in the Paleolithic diet
Watch your consumption:
– Cold pressed oils (really choose organic oils Oil focusing harmful elements such as pesticides.)
– Avocado,
– Some tea,
– of coffee,
– Alcoholic beverages,
– Dried fruit.
Foods to delete from the Paleolithic diet
Better to stop using:
-the cereal products (and we think the current trend tends to banish gluten, wheat protein ntamment)
– Legumes,
– dairy products,
– Processed or canned,
– The starchy vegetables (like potatoes, cassava, yams, etc.)
– Fatty meats,
– Very salty foods,
– sugar,
– fizzy drinks.
According to the theory, it is possible to provide a weekly, two or even three meals with foods disapproved. CAr it is not to frustrate, a sensation that tends to switch at any time when we are too limited a diet, and thus foster a detestable yoyo effect. By allowing these differences, it is easier to adopt this new diet into a lifestyle.
The downside of Paleolithic diet
The Palaeolithic diet does not correspond to what our ancestors ate all. One suspects, because logically it seems that some were more herbivores than carnivores.
TypePetit Day lunch
orange, salmon with herbs, nuts
Breakfast
salad with many vegetables, olive oil based dressing and lemon juice, turkey breast, almonds and raspberries
Dinner
veal cutlet, mixed vegetables, melon and sunflower seeds
Results:
During the first six months, such a diet can cause loss of slightly greater weight than a traditional low-fat diet rich in carbohydrates. However, after six months, patients subjected to this low carbohydrate diet tend to regain more weight than those following a low-fat diet.
More
This diet advocates eating lots of protein, which quickly gives the feeling of satiety. This kind of diet can be followed everywhere since meat, poultry, fish, eggs, seafood, fruits and vegetables are foods readily available.
less
The Paleolithic diet can cover all our nutritional needs (except vitamin D), but its monotony makes it impractical in the long term. This diet requires great discipline and great control. This diet can induce the yo-yo effect because of the rapid weight loss the first two weeks. Attention to nutritional deficiencies and deficits. A vitamin D deficiency can be expected in the short term. You will have to compensate by taking supplements.
RECIPES:
Stewed apples paleo super easy:
One of my desserts / snacks favorites. For several reasons :
- It’s super good
- It is super fast
- It’s super easy
- It’s healthy
- It is economical
- It’s super good. Again.No more excuses (and even want) to crack on snacks.
- 6 apples
- Pumpkin Pie Spice (to taste) cinnamon or only
- A teaspoon vanilla extract
- 25 cl water
- A little butter or coconut oil for cooking Instructions:
- Peel and cut the potatoes into cubes.
- Melt butter in a large pan (or frying pan) and add the diced apples.
- Add spices and vanilla extract and stir everything.
- Finally add the water.
- Cover and simmer about 30 minutes over medium heat, stirring occasionally to prevent it attaches.
- Press with a potato masher if you want the texture or blender to a smooth sauce.
- Serve hot, warm or cool!If there is too much water let reduce a little and if it is too dry add water!
Will keep several days in the refrigerator in an airtight container. house to sample Paleo Snack:
I was asked what plans these bars were worth, and after little investigation:
Milk proteins (emulsifier: soy lecithin), sweetener: maltitol, dark chocolate (cocoa mass, sugar, cocoa butter, emulsifier: soy lecithin), stabilizer: glycerol, oligofructose, soy protein, white d egg, collagen hydrolyzate, flavors (lactose), starch, coconut (0.5%), salt, vitamins (C, E, B9).
So I offer my version.
For a dish about 25cm x 15cm (cut into bars or squares the size of your choice):
Ingredients:- 100g almond powder or whey protein (for more protein and less fat)
- 100g whole almonds
- 100g of flaxseed ground
- coconut grated 45g
- 125ml of almond butter
- 1/2 teaspoon salt coffee
- 90g butter (or ghee or coconut oil)
- Honey 20g
- 100g dark chocolate Instructions:
- In a blender, put the almond powder, almonds, flax seeds, grated coconut, salt and almond butter and mix well so the incoporer butter Almond dry ingredients.
- Add the melted butter and honey and blend again.
- Put the mixture in a mold (I took a Pyrex pan with 25cm x 15cm a sheet of baking paper) and tamp down a little.
- Refrigerate for 1 hour.
- Melt chocolate and pour over the cooled preparation.
- Put in refrigerator 30 minutes to freeze chocolate.It’ll just cut the bars and wrap individually if you wish.
I keep them in the refrigerator.
