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Everything you need to know about the Paleo Diet

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The Paleo Diet is a weight loss plan which encourages you to change your eating habits for life, so there's no need for any more extreme diets.

The diet is also known as the Caveman Diet or the Paleolithic Diet and works by restricting you to only eating foods that were available in the Stone Ages. But don't worry, you are allowed to cook it all using modern technology.

What is the Paleo diet?

The diet excludes any foods with modern toxins, limiting you to food you could literally hunt and gather (if the mood took you). The theory behind it is that our bodies haven't really changed since the Stone Ages and we aren't designed to cope with a modern diet, which is why lots of us are overweight.

A big fan of The Paleo Diet is Dr Loren Cordain who believes that processed and artificial foods have had a terrible effect on our health and that they are responsible for many of the diseases of modern civilization such as diabetes and cancer.

Dr Cordain's book, The Paleo Diet: Lose Weight and Get Healthy By Eating The Food You Were Designed To Eat is the most popular book on the subject on Amazon and it breaks down how you can incorporate caveman eating rituals into everyday life.

Who is it good for?

It has been reported that people on the Paleo diet feel less tired so this could be a good one to try if you suffer with energy levels. It's also a steady, long-term diet so ideal if you're after a lifestyle change, rather than a quick, extreme diet.

Uma Thurman, Matthew McConaughey and Megan Fox have all tried the Paleo Diet

Plenty of celebs swear by the Paleo lifestyle, and if it's good enough for them, we're not going to complain.

And the good news, if you're a big meat fan, is that you can eat as much steak as you like!

What does a typical day look like?



Due to its strict nature, The Paleo Diet encourages a gradual adjustment, so a typical day shifts as time goes on. To make the transition easier, Dr Cordain has developed 3 stages to help the body adjust, giving you an idea of how your days might look.

Stage 1 - Entry level
Dr Cordain explains that on average we eat 20 meals a week, so to start The Paleo Diet he suggests leaving 3 of the meals 'open'. In other words, you can eat what you like. The open meals, he says, provide a good opportunity to taste some of the foods you may miss the most. This also helps the body adjust to the gradual removal of major food groups.

Also, during this stage you may still have salad dressings, sauces, coffee, alcohol and sugar-free soft drinks. Start using them in moderation to assist with the transition.

Stay on this stage until you feel comfortable with the adjustments and then move on.

Stage 2 - Maintenance level
For the second stage the 'open' meals are reduced to 2 per week. At this level you should restrict all transitional foods to these 2 meals.

Stage 3 - Maximum Weight loss Level
This stage leaves only 1 'open' meal per week. Dr Cordain says: 'This is the highest level, designed for true Paleo Diet aficionados who wants to maximize health and wellbeing, or for individuals suffering from true obesity or high levels of chronic disease who need to maximize the therapeutic effects of the diet.'

Once you know what you can and can't eat with The Paleo Diet you can make your own meals, Dr Cordain offers a few suggestions in his book and we've picked a few of our favourites to give you an idea of what you can expect.

Example Recipes

Breakfast
Steak with peach salsa
  • 1 cup fresh peaches, peeled and finely chopped
  • 1⁄4 cup red onions, chopped
  • 1⁄4 cup yellow or green peppers, chopped
  • 1tsp lime juice
  • 2tsp fresh cilantro
  • Cayenne pepper to taste
  • Method
    In a medium-sized bowl, stir all ingredients together. Cover and chill for up to 6 hours. Makes 2 cups. Serve with steak.

    Lunch
    Shrimp stuffed avocado
  • 4 large avocados, peeled and halved, seeds removed
  • 11⁄2 cup small salad shrimp, cooked and washed
  • 1tsp lemon juice
  • 1tsp onion powder
  • 1tsp black pepper
  • 1tsp paprika
  • Method
    Set avocados on serving plate with cut side facing up. Combine shrimp, lemon juice, onion powder, and pepper in a medium-sized mixing bowl. Spoon shrimp mixture onto each avocado, covering generously. Sprinkle top of each stuffed avocado with paprika before serving. Serves 4.

    Dinner
    Broiled tenderloin of pork with spicy rub
  • 1 minced garlic clove
  • 1tsp paprika
  • 1tsp dry mustard
  • 1tsp ground coriander
  • 1tsp canola oil
  • 1tsp flaxseed oil
  • 1tsp red wine
  • 1lb very lean pork tenderloin, trimmed of all visible fat and cut butterflied down the middle
  • Method
    Mix garlic and dry spices with a mortar and pestle. Add in the oils and wine to make a paste. Rub the paste on the butterflied pork one hour before broiling. Broil pork 2 to 3 inches from heat source for about 6 minutes per side or until it is cooked to desired condition. Serves 4.

    Snacks
    Fresh fruit, homemade beef jerky, raw vegetables, nuts, sunflower seeds, avocado or tomato slices, cold slices of beef or chicken.

    What are the pros?



    Most people who have followed a Paleo diet have reported weight loss - so that's the obvious pro. Aside from maintained weight loss it's also good for people with big appetite, because there's no calorie counting or portion-size restriction.

    With its restrictions it cuts out additives, preservatives, or chemicals so would be perfect if you're concerned about these in your diet.

    What are the cons?

    The Paleo Diet is quiet an extreme eating plan to follow and there are a few drawbacks you should consider before starting on it.

    The Paleo Diet is very restrictive and some people find the strict rules difficult, or even impossible, to stick to. The food could also become boring without any of your familiar treats allowed.

    The diet eliminates some vegetables, too, so if you're a picky eater it could be tricky to find healthy, nutritious options that you still enjoy eating. Plus, by excluding various different types of food, some claim the diet is very low in nutrients like calcium and dietary fiber.

    Sad news for vegetarians, this one isn't for you. The diet cannot be followed by vegetarians or vegans as protein is gained through meat and maintaining a healthy and balanced diet on fruits and veggies alone would be tricky.

    Some critics of this weight loss method think that the diet contains too much meat, which they say isn't good for you.

    So what are the Paleo foods I should avoid?



    To get you going here's a quick list of the top foods to avoid...

  • Processed foods
  • Refined vegetable oils
  • Dairy - all processed foods made with any dairy products including butter, cheese, cream, yogurt and milk
  • Fatty meats - bacon, ribs, chicken legs/thighs/wings/skin, pork/lamb chops, etc
  • Cereal grains - barley, corn, oats, rice, rye, wheat, etc
  • Legumes - beans, chickpeas, peas, lentils, peanuts, soybean products etc
  • Refined sugar and honey
  • Starchy veg - potatoes and all potato products, cassava root, tapioca pudding, yams
  • Overly salty food - salad dressings, condiments, ham, olives, processed meats, sausages, smoked/dried/salted meat, canned meats and fish, chips, pickled foods
  • sweets, crisps and other processed food
  • Fruit juice
  • Soft drinks
  • Alcohol

    And what Paleo foods can I eat?



    And here's a quick reference guide to what you should be eating lots of while following a Paleo diet...

  • Fresh fruit - all non-dried fruit
  • Fresh veggies - all non-starchy veg
  • Fish and seafood - any commercially available fish: bass, cod, salmon, tuna, trout etc
  • Grass-fed meat - beef and pork trimmed of visible fat, but nothing processed
  • Game-fed meat - goose, wild boar, wild turkey, pheasant, quail etc
  • Lean poultry - chicken or turkey breasts, skin removed
  • Eggs - limited to 6 a week
  • Nuts - no salted nuts
  • Seeds
  • Healthy oils (use in moderation - less than 4tbsp a day)- think olive, flaxseed and coconut

  • The above recipes are reprinted by permission of the publisher, John Wiley & Sons, Inc., from The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat, by Loren Cordain. Copyright © 2002 by Loren Cordain. New edition featuring updated content was published by John Wiley & Sons, Inc. November 2010.

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    cavewoman diet

    This dietary program precedes the agricultural movement and is a very natural form of eating. In other words you must eat what you can find through scavenging, foraging, hunting and fishing. Essentially the paleolithic diet is a program that consists of the types of foods that a person might be able to gather such as fruits and veggies, (no legumes) nuts and seeds (except peanuts). Also edible fungi such as mushrooms, berries, herbs, insects, eggs and edible leaves.

    cavewoman diet

    It is a diet which focuses firmly on the nutritive substances that our ancestors consumed during the Paleolithic period. Humans ate these foods for millions of years, ensuring that their bodies are best adapted to eating such types of nourishment. The grains, sugars, and dairy products produced by farming have only been consumed for a few thousand years, far too short a time for adaptation to occur. Our bodies still need the nutrition that was available before the first plow turned over the earth or the first cattle were penned. The food we eat every day is the wrong type of food for human beings - we are like wolves attempting to subsist on kumquats or sheep forced to eat fish.

    cavewoman diet

    There are many individuals that are wondering what is the paleo diet logic based on and what does this diet do for people's health? This nutritional dietary regimen is not really new. It is based on the same type of dietary practices that our human ancestors would have eaten thousands of years ago. This diet is actually known by many other names including paleolithic diet, stone age diet, hunt gatherer diet and caveman diet.

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