A Quick Start Guide To Paleo Diet. You may have heard the recent buzz about Paleo Diet… so what’s all the fuss about?
There are far reaching health benefits to eating more like our grandparents would have eaten… That means real food, not the packaged processed stuff that has become norm in the Standard American Diet, or SAD for short.
The Paleo Diet may be beneficial in reducing your risk of chronic diseases such as diabetes, obesity, heart disease and many autoimmune and inflammatory conditions. I frequently use the principles of the paleo diet to help patients re-learn how to eat healthy, maintain ideal weight, and feel fabulous!
You shouldn’t be surprised to find a lack of packaged foods on the Paleo Diet menu. There were no convenience stores or super-sized grocery chains in the Stone Age. And if you’re one of the 31% of Americans who eats more packaged foods than fresh foods in your daily diet, it could be an adjustment. What is amazing, however, are the profound benefits to your health that come from these changes. If you suffer obesity, heart disease, high cholesterol, central weight gain, or autoimmune disease, like Hashimoto’s thyroiditis, Crohn’s disease, rheumatoid arthritis, or multiple sclerosis, you greatly benefit from eliminated all processed grains & sugar from your diet. Plus you will not be eating two of the most common food allergens: gluten & dairy. If you suffer from a leaky gut or gastrointestinal dysbiosis, the Paleo Diet will naturally restore the healthy microbial balance since there are no refined sugars or grains to feed the abnormal bacteria or yeast.
The Paleo Diet is basically this: No sugar, No flours, No processed foods, No grains, no legumes (lectins), no dairy. What you CAN eat is lean, clean (organic) unprocessed meats (chicken, fish, turkey, beef, bison, elk, lamb, etc), all fruits and veggies in moderation. And coconut, nuts & seeds are to be eaten freely in unprocessed state. If you need to make something special, almond or coconut “flour” can be used.
CORE PALEO DIET:
- Meat – GRASS-FED, not grain-fed. Grain causes the same problem in animals as they do in humans. (bison, elk, buffalo are WONDERFUL red meats to incorporate)
- Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.
- Fish – Wild caught fish (mercury and other toxins, like PCBs may be an issue in farmed fish)
- Eggs – Look for Omega-3 enriched eggs raised without hormones or antibiotics from free-range chickens
- Vegetables – As long as they’re not deep-fried, eat as many as you want.
- Oils – Olive oil, coconut oil, avocado oil – think natural. No soybeans oil or processed oils.
- Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
- Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them.
- Tubers – Sweet potatoes and yams. Higher in calories and carbs, so these are good for right after a workout to replenish your glycogen levels
What’s not allowed when following the Paloe diet?
- Grains (including popular cereal grains such as barley, corn, oats, rice, rye and wheat)
- Beans or legumes
- Dairy products
- Refined salt
- Refined sugars or artificial sweetners
- Refined fats
- Canned or processed meats, as well as fatty meats (sorry, no bacon)
- Soda and fruit juices
- All chemicals, additives, artificial flavorings, MSG, yeast.
Perhaps the most important thing about Paleo is it encourages you to get back to whole delicious real food! It will allow you to feel better, lose weight easily and maintain muscle at any age. I challenge you to give it a try for yourself for 30 days and see if it doesn’t change your life!
More Resources for Paleo Diet: