The Paleo Diet Plan Explained in Detail with 1 Weel Sample Meal Plan

The Paleo Diet Plan Explained in Detail with 1 Weel Sample Meal Plan


Hello Friends, today we will talk about, The
Paleo Diet. The Paleo Diet – A Beginner’s Guide Plus Meal
Plan. The paleo diet is based on emulating the diet
of our hunter-gatherer ancestors. It includes whole, unprocessed foods that
resemble what they look like in nature. Our ancestors were genetically the same as
modern humans. They thrived eating such foods and were free
of diseases like obesity, diabetes and heart disease. Several studies suggest that this diet can
lead to significant weight loss (without calorie counting) and major improvements in health. A Paleo Diet Meal Plan. There is no one “right” way to eat for everyone
and paleolithic humans thrived on a variety of diets, depending on what was available
at the time. Some ate a low-carb diet high in animal foods,
others a high-carb diet with lots of plants. Consider this as a general guideline, not
something written in stone. You can adapt all of this to your own personal
needs and preferences. The Basics. Eat: Meat, fish, eggs, vegetables, fruits,
nuts, seeds, herbs, spices, healthy fats and oils. Avoid: Processed foods, sugar, soft drinks,
grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and
trans fats. Avoid These Foods. Avoid these foods and ingredients:
• Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, candy,
pastries, ice cream and many others. • Grains: Includes breads and pastas, wheat,
spelt, rye, barley, etc. • Legumes: Beans, lentils and many more. • Dairy: Avoid most dairy, especially low-fat
(some versions of paleo do include full-fat dairy like butter and cheese). • Vegetable Oils: Soybean oil, sunflower
oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others. • Trans Fats: Found in margarine and various
processed foods. Usually referred to as “hydrogenated” or “partially
hydrogenated” oils. • Artificial Sweeteners: Aspartame, Sucralose,
Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead. • Highly Processed Foods: Everything labelled
“diet” or “low-fat” or has many weird ingredients. Includes artificial meal replacements. A simple guideline: If it looks like it was
made in a factory, don’t eat it! If you want to avoid these ingredients, then
you MUST read ingredients lists, even on foods that are labelled as “health foods.” Foods to Eat on The Paleo Diet. Base your diet on these real, unprocessed
paleo foods. • Meats: Beef, lamb, chicken, turkey, pork
and others. • Fish and Seafood: Salmon, trout, haddock,
shrimp, shellfish, etc. Choose wild-caught if you can. • Eggs: Choose free-range, pastured or omega-3
enriched eggs. • Vegetables: Broccoli, kale, peppers, onions,
carrots, tomatoes, etc. • Fruits: Apples, bananas, oranges, pears,
avocados, strawberries, blueberries, avocados and more. • Tubers: Potatoes, sweet potatoes, yams,
turnips, etc. • Nuts and Seeds: Almonds, macadamia nuts,
walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more. • Healthy Fats and Oils: Extra virgin olive
oil, coconut oil, avocado oil and others. • Salt and Spices: Sea salt, himalayan salt,
garlic, turmeric, rosemary, etc. Try to choose grass-fed, pasture raised and
organic if you can afford it. If not, then just make sure to always go for
the least processed option. Maybe Eat. In the past few years, the paleo community
has evolved quite a bit. There are now several different “versions”
of the paleo diet. Many of them allow some modern foods that
science has shown to be healthy. This includes quality bacon from pasture raised
pigs, grass-fed butter and even some non-gluten grains like rice. Many people now think of paleo as a template
to base your diet on, not necessarily as a strict set of rules that you must follow. Sensible Indulgences. These are perfectly healthy in small amounts:
• Wine: Quality red wine is high in antioxidants and beneficial nutrients. • Dark Chocolate: Choose one that has 70%
or higher cocoa content. Quality dark chocolate is very nutritious
and extremely healthy. What to Drink When You’re Thirsty. When it comes to hydration, water should be
your go-to beverage. These aren’t exactly paleo, but most people
drink them anyway: • Tea is very healthy and loaded with antioxidants
and various beneficial compounds. Green tea is best. • Coffee is actually very high in antioxidants
as well. Studies show that it has many health benefits. A Sample Paleo Menu For One Week
This sample menu contains a balanced amount of all the paleo foods. Feel free to adjust this based on your own
preferences. Monday
• Breakfast: Eggs and vegetables, fried in coconut oil. One piece of fruit. • Lunch: Chicken salad, with olive oil. Handful of nuts. • Dinner: Burgers (no bun), fried in butter,
with vegetables and some salsa. Tuesday
• Breakfast: Bacon and eggs, with a piece of fruit. • Lunch: Leftover burgers from the night
before. • Dinner: Salmon, fried in butter, with
vegetables. Wednesday
• Breakfast: Meat with vegetables (leftovers from night before). • Lunch: Sandwich in a lettuce leaf, with
meat and fresh vegetables. • Dinner: Ground beef stir fry, with vegetables. Some berries. Thursday
• Breakfast: Eggs and a fruit. • Lunch: Leftover stir fry from the night
before. A handful of nuts. • Dinner: Fried pork with vegetables. Friday
• Breakfast: Eggs and vegetables, fried in coconut oil. • Lunch: Chicken salad with olive oil. Handful of nuts. • Dinner: Steak with vegetables and sweet
potatoes. Saturday
• Breakfast: Bacon and eggs, with a piece of fruit. • Lunch: Leftover steak and vegetables from
the night before. • Dinner: Baked salmon with vegetables and
avocado. Sunday
• Breakfast: Meat with vegetables (leftovers from night before). • Lunch: Sandwich in a lettuce leaf, with
meat and fresh vegetables. • Dinner: Grilled chicken wings, with vegetables
and salsa. There is usually no need to track calories
or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning. However, if you need to lose a lot of weight then it is a good idea
to cut carbs somewhat and limit your intake of nuts
and potatoes. How to Make Your Restaurant Meals Paleo. It is not very difficult to make most restaurant
meals paleo friendly. 1. Order a meat or fish-based main dish. 2. Get extra vegetables instead of bread or rice. 3. Ask them to cook your food in olive oil or
coconut oil. Simple Paleo Snacks. There really is no need to eat more than 3
meals per day, but if you get hungry then here are some paleo snacks that are simple
and easily portable: • Baby carrots. • Hard boiled eggs. • A piece of fruit. • A handful of nuts. • Leftovers from the night before. • Apple slices with some almond butter. • A bowl of berries with some coconut cream. • Homemade beef jerky. Simple Paleo Shopping List. There is an incredible variety of foods you
can eat on the paleo diet. This simple shopping list should give you
an idea of how to get started. • Meat: beef, lamb, pork, etc. • Poultry: chicken, turkey, etc. • Fish: salmon, trout, mackerel, etc. • Eggs. • Fresh vegetables: greens, lettuce, tomatoes,
peppers, carrots, onions, etc. • Frozen vegetables: broccoli, spinach,
various mixes, etc. • Fruits: Apples, bananas, pears, oranges,
avocado. • Berries: Strawberries, blueberries. • Nuts: Almonds, walnuts, macadamia nuts,
hazelnuts. • Almond butter. • Coconut oil. • Olive oil. • Olives. • Sweet potatoes. • Condiments: Sea salt, pepper, turmeric,
garlic, parsley, etc. It is a good idea to clear all unhealthy temptations from your
home, including sodas, pastries, cookies, crackers, bread, ice cream
and cereals. To stay up to date with my latest videos and
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