Rules of Engagement | Paleo Diet

Rules of Engagement | Paleo Diet


– In this day and age of wellness, there are endless lifestyle changes that a person could implement in order to improve their health. From diet and exercise trends to supplements or detox regimens. And for every trend, there
are people who try it out and are thrilled with the results, and others, they struggle to find success. The key to success with
any lifestyle change is to follow a few evidence-based
rules of engagement to keep you on the path to wellness. Today, we’re focusing on
the rules of engagement for the Paleolithic diet,
otherwise known as the Paleo diet. So if you’re familiar with
this diet or have tried it, please like this video and comment below, so you can be part of the conversation. (lively music) Did you know the Paleo diet
may help promote weight loss, reduce the risk of chronic
disease, and improve longevity? Yes, the Paleo diet also
known as the hunter/gatherer, caveman or stoneage diet
is essentially a diet that mimics the way prehistoric
humans would have eaten in the Paleolithic Era. This diet is based on the
belief that our bodies have not evolved to eat and digest foods through modern farming and agriculture, such as dairy, grains, beans, and legumes. So here are my rules of engagement for a successful Paleo diet. Number one, eat foods that our prehistoric
hunter gatherer ancestors would have eaten. These include vegetables and small amounts of
fruit, such as berries, nuts and seeds, lean meats,
fish, seafood, and eggs, herbs and spices, and
as well healthy fats, like olive, coconut, and almond oils. Number two, avoid modern foods that would not have been part
of a hunter gatherers diet. These include all grains,
including gluten-free grains, beans and legumes, dairy
and dairy products, processed foods, hydrogenated
oils, trans fats, and refined sugars, and
artificial sweeteners. And number three, choose good quality, fresh foods when available. Eat a variety of fresh
organic vegetables and fruits that are in season. Varying your sources
of vegetables and fruit will ensure your body is getting
all the nutrients it needs to function optimally, and it helps keep your
microbiome diverse as well. And when sourcing animal products, look for organic,
free-range, pasture-raised, wild-caught and sustainable options. Avoid deli meets, they often have added
preservatives and nitrates. And number four, incorporate
plant-based sources of protein as well. All permitted on the Paleo diet
are nuts, seeds, and coconut which are all great sources of plant-based protein
and unsaturated fats. And number five, stick
to the natural sugars. When following a Paleo diet, acceptable sweeteners include
small amounts of raw honey, maple syrup, blackstrap molasses, coconut sugar, and stevia. Avoid refined sugars and
artificial sugar substitutes like aspartame and saccharin. And number six, if this is all too much, just try starting with
a modified Paleo diet. Transitioning from a high-carbohydrate standard North American diet to a Paleo diet can be difficult. So try a modified Paleo diet by simply including gluten-free grains and adding organic
grass-fed butter or ghee. And number seven, include supplements to support a Paleo diet. While your body can get
all the nutrients it needs from a well-planned Paleo diet, a multi-vitamin can act as extra insurance to prevent nutrient deficiencies. Also, consider supplementing your diet with vitamin D and magnesium, as these are among the most common nutrient
deficiencies in America. Probiotics can also help
maintain a healthy balance of intestinal bacteria,
that’s your microbiome, and support digestive health. So when talking Paleo, just remember to follow these
simple rules of engagement. (upbeat music)