- The paleo diet is based on what the old hunters and gatherers would have eaten.
- Paleo dietary foods include lean meats, fruits, vegetables, seeds and nuts.
- The paleo diet can help you lose weight, but the long-term effects are still being researched.
- Visit the Insider Health Reference Library for more tips.
Even though we are basically more advanced as a society now than ever before, some people believe that the return to certain ways of our ancient ancestors can give us a healthier life. Between: U
The Paleo diet is a modern diet that is supposed to be based on the way our ancient human ancestors ate during the It was Paleolithic, also known as Old Age of Stone, which began more than 2 million years ago. These early humans were hunter-gatherers, eating what they could find and hunting around them.
So, the Paleo diet, in a way, is supposed to emulate eating like certain caves – and women – may have eaten. But whether or not that will actually help you lead a healthier life is under discussion. Here’s what you need to know about the Paleo diet.
History of the Paleu Diet
Gastroenterologist Walter Voegtlin introduced the Paleu diet in the 70s as a way for man to eat better. I believed that modern humans could learn to eat healthier by following the dress of our Paleolithic ancestors – hence the name Paleo diet.
But it wasn’t until the early 2000s when the diet gained a lot of popularity, especially thanks to Loren Cordain and his book The Pale Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat. In his book, Cordain sets out the guidelines for the paleo diet, as we know it today.
The Paleo diet cuts processed and farm-based foods
Mainly, the focus is on nutrient-rich plants and protein-rich lean meats – and, of course, without processed foods, something that was certainly not the case then.
According to Mayo Clinic, the main foods of the diet are:
- Fruits and vegetables
- Seeds and nuts (except peanuts)
- Lean meat (whether chicken, pork or beef)
- Healthy oils derived from fruits and nuts
As for what to avoid, processed foods like chips and candy bars are an obvious no-no. But everything related to agriculture is also out of bounds since the Paleolithic Era was before the time when man invented agriculture, 10,000 to 12,000 years ago. This means that the grains and dairy are out.
The diet also limits starchy foods such as tubers – such as potatoes and jicama – and legumes such as lentils, beans and peanuts.
Unlike some diets, the paleo diet does not need to follow a specific daily caloric intake. But you’re likely to consume fewer calories if you’re attacking them, since you’re cutting out so many high-calorie foods, whether it’s junk food, pizza and other fast food, or foods and drinks high in sugar.
Pay attention to certain deficiencies of vitamins and minerals
When you are cutting whole food groups from your diet – such as cereals and dairy products – you need to consider the fact that you are missing the nutrients and health benefits of these food groups.
“There are certain things like brown rice or whole grains that are great for your diet – they help lower cholesterol and give you increased fiber – so you may want to just take a closer look and see if it’s worth it. give up or not, ”says Leah Kaufman, MS, CDE and RD at NYU Langone Health Weight Management Program.
Kaufman also urges people to be careful not to become calcium deficient when giving up dairy products. Eating chia seeds, almonds, and sardines are all good sources of calcium in the paleo diet. But Kaufman says if you’re deficient, the best way to get enough calcium may be through a supplement.
To be safe, you may want to meet with a registered dietitian who can help you plan your paleo diet to ensure that it meets your nutritional needs.
If you are interested in going pale but are concerned about the risks and restrictions that can come with cutting out certain food groups, you can try a modified paleo diet, where the diet serves as a guideline for eating but is not. followed so closely. For example, you can include some whole grains or legumes if you want more flexibility and added nutrition.
Research cannot confirm whether the Paleo diet is effective in the long run
The Paleu diet can be effective for people who want to
, since you will replace any processed foods – which are linked with weight gain – with whole and minimally processed foods such as vegetables rich in fiber and water.
However, there are studies investigating whether or not the Paleo diet can help you lose weight and keep it off in the long run. Nor are there long-term studies that suggest whether this diet may lower the risk of common health problems such as
Existing studies suggest that diet shows promise for short periods of time.
For example, a Study 2015 published in The American Journal of Clinical Nutrition found that the paleo diet has led to short-term improvements in metabolic syndrome – conditions that increase the risk of heart disease, stroke and type 2
– when compared with a control group.
Other small studies, old studies like one published in 2008 in the European Journal of Clinical Nutrition found that the paleo diet can reduce BMI, weight and waist circumference for a period of three weeks.
Most of these studies have been done with small groups of samples, so research is still needed on larger groups for longer periods of time – and even with comparison diets – to better understand the effects of the Paleo diet. .
Take away the Insider
The paleo diet is largely based on how ancient hunters and gatherers used to eat it. Focus on whole foods, without processing such as lean meats, vegetables and fruits. Research on its benefits is still emerging, but it can help you lose weight.