All About the Paleo Diet! Paleo Diet Guide

All About the Paleo Diet! Paleo Diet Guide

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What does this diet of stone age diet, cave diet, hunter-gatherer diet mean? The answer is simple; what a caveman eats is on this diet!

What is the paleo diet with you, what are its pros and cons, what is on the diet list, all about paleo diet we will share.

Text Content

    • What is the Paleo Diet? How is it done?
    • What does the Paleo diet menu consist of?
    • Paleo diet means avoiding artificial foods!
    • It is impossible for us to completely imitate our ancestors!
    • There are objections to the Paleo diet!
    • Paleo diet is tough!
    • What’s up with the paleo diet!
    • Eat these foods!
  • Grain-Free Pumpkin Muffin Recipe Suitable for the Paleo Diet
    • Grain Free Paleo Pumpkin Muffin Recipe

What is the Paleo Diet? How is it done?

Paleo diet, involves eating foods believed to be eaten by people living in the Stone Age, hunting and gathering lifestyle. So, what are these foods; fruits, vegetables, meats, nuts, ie unprocessed foods belonging to nature.

University of Colorado health and exercise discipline Prof. Loren Cordain; “By adopting this diet, our health will improve and our genetics will begin to take shape in a healthy way”.
Loren, this diet reduces the glycemic load of the body, maintains the balance of saturated unsaturated fat, and the protein to be taken daily,
reports that it provides fat and carbohydrate and vitamin intake.

A research assistant at the New York Obesity Nutrition Research Center and Roosevelt Hospital Christopher Ochner; “Since our ancestors adopted the stone age diet, they did not suffer from chronic diseases much, they lived healthy. ”He reports.

paleo diet

What does the Paleo diet menu consist of?

Fresh fruits, fresh vegetables, healthy and fresh meats, that means eat what our first ancestors ate when the paleo diet was established. These ancestors were not exposed to pesticides, antibiotics and other chemicals and lived healthy, the goal is to adopt this healthy life their way of eating and make this food style their diet.

As a result of research conducted by Emory University; Paleolithic people 35% of their daily calories from fat,
They met 35% from carbohydrates and 30% from protein.

Paleo diet’s most plus is that it creates an eating philosophy on the nutrition of paleotic people, not what you find to feed the body. That is, choosing only healthy, natural and nutritious food style.

Paleo diet means avoiding artificial foods!

Paleo diet means do not consume foods that are jarred, frozen, added additives!

Famous nutritionist Robb Wolf defines the banned foods in the paleo diet as follows; sugary foods and beverages, cereals (wheat, corn, rice, bulgur, pasta, bread, breakfast products, etc.), legumes (mainly soy), trans fats and hydrogenated oils, polyunsaturated oils (corn oil, sunflower oil, canola Like oil and of course alcohol and margarines.

Paleo diet is a lifestyle!

Nutritionist prof. Loren Cordain, paleo is not a fad diet, but a lifestyle. This means adopting the food culture in the lifestyle of people who lived thousands of years ago. If we continue with this diet consistently, we will reach the targeted weight.

Paleo is not just about food!

Stating that people’s genetic codes are coded to exercise, to move, to exercise, Yale University Prof. David L. Katz, 4000 calories per day of stone age people

Avoiding processed foods makes you healthy!

Harvard Uni. Studies conducted by the Public Health Research department show that those who eat home-made meals at least five times a week live 47%, 10 years longer, than those who eat processed food and fast food.

It is impossible to completely imitate our ancestors!

Our ancestors hunted gazelles, ate buffalo, and fed on extinct animals, whose names we do not even know. These meats were healthier and more lean than today’s meats.

With all this in mind, Dr. Katz. Many recommend that we are unlikely to be fed with their food style, but to eat like them as much as possible.

There are objections to the Paleo diet!

Defending that every trendy diet is the mother of diseases, Dr. Ochner reports that legumes, grains, and dairy products that are on the ban list of the paleo diet are the foods the body needs, and if we do not take them, ailments such as osteoporosis, cardiovascular diseases, and low blood pressure will knock on the door.

Especially that this diet forbids dairy products

It is reported that women who do not take will face osteoporosis in the future.

Paleo diet is tough!

The paleo diet requires a lot of planning, preparedness, and mental decision. For example, you ordered chicken and salad, as avoiding fats and unprocessed foods is essential in this diet. But what oil was chicken made with, canned salad, are there any processed foods, in short, it is difficult to comply with the kalam paleo diet.

Dr. Ochner describes this situation as, like any fad diet, people first get enthusiastic and then give up.

What’s up with the paleo diet!

Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.

Avoid: Processed foods, sugar, soft drinks, cereals, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fat.
Avoid These Foods!

Avoid these foods and substances

Beverages: Alcoholic beverages, fruit juices, candy, pastries, ice cream
Cereals: Bread, pasta, wheat, rye, barley.
Legumes: Beans, lentils and other legumes.
Milk: Dairy products, butter.
Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, saffron oil and others.
Trans Fats: Margarine and various processed foods containing margarine.

Artificial Sweeteners

Highly Processed Foods: in other words, market products that we write a lot of substances in the ingredients section and do not know the contents. You can browse if you wish.

Eat these foods!

The Paleo diet is generally based on avoiding processed foods.

Meats: Beef, lamb, chicken, turkey, and others.
Fish and Seafood: Salmon, trout
Vegetables: Broccoli, cabbage, pepper, onion, carrot, tomato etc.
Fruits: Apple, orange, pear, avocado, strawberry, blueberry, etc.
Tubers: Potato, sweet potato, sweet potato, turnip, etc.
Nuts and Seeds: Almonds, hazelnuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, etc. .
Healthy Fats and Oils: Olive oil, avocado oil and others.
Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary etc.

paleo diet list

This topic might be of interest to you:

Grain-Free Pumpkin Muffin Recipe Suitable for the Paleo Diet

Here is a great paleo pumpkin muffin recipe. This recipe does not contain grains and uses coconut flour unlike traditional flour. You can prepare these in muffin cups or toss a loaf into the pan and you’ll have a nice paleo pumpkin bread. I have done this recipe 6-8 times and it almost turns out the same every time. I also added dark chocolate chips once or twice as it helps in mixing.

One note, be sure to add a generous amount of pumpkin spice – the first two times I made the cakes, they were a little bland to taste.

Grain Free Paleo Pumpkin Muffin Recipe

Materials

  • 5 Whole Eggs
  • 1 cup of pumpkin puree
  • ¼ cup coconut oil – melted
  • ½ cup coconut flour
  • 1 teaspoon of baking soda
  • 1 teaspoon of vanilla
  • 1-2 tablespoons pumpkin pie spice or cinnamon (be generous and pumpkin pie spice works better than plain cinnamon)
  • ¼ cup honey

Instructions

  • Preheat oven to 400 degrees
  • Put all the ingredients in a bowl
  • Stir – the batter should be thick
  • Put about 1/4 c of dough on the donut liners in a muffin pan.
  • Bake 13-18 minutes until light brown and lay in the middle
  • Optional – add some dark chocolate chips.

Bon appetit.

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