ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

What Everyone Should Know About the Paleo Diet

Updated on January 1, 2018
DeborahNessmith profile image

Deborah is a SAHM and Fitness coach helping other moms get healthy, become confident and learn to love themselves.

What is the Paleo Diet?

The Paleo diet, based on the diet of our early ancestors, is also called the Caveman and Stone Age diet. The only foods eaten are those hunted (meat, fish, and poultry) or gathered (nuts, berries, seeds, fruits, and vegetables).

Sorry, but pasta, cereal, and processed foods are off-limits. This diet focuses on foods found in its most natural form and contains no preservatives or additives. Since boxed items generally contain preservatives, additives and chemicals, it's best to prepare meals from scratch.

Calorie counting isn't necessary, as these foods are generally lower in calories than processed foods. Since the foods on this diet are nutritious and filling, you're able to eat until you're full without feeling guilty.

How does the Paleo Diet work and what can I eat?

It works by stabilizing insulin levels, relieving symptoms of Celiac disease, gluten intolerance and diseases caused by the over consumption of "free" sugar.

When beginning the Paleo diet, gradually eliminate processed foods such as, grains, pasta, and sugars from your diet until you see how your body adjusts to the changes. Since attempting to make all these changes at once may shock your system, it's wise to gradually make small changes to your diet. Cravings for sugary foods will be the most difficult hurdle for your diet, but these cravings will subside within two months.

Foods to Eat:

  • meats: grass-fed instead of grain fed
  • fowl: chicken, duck, turkey (birds that fly or attempt to fly)
  • fish: wild fish is better than farm raised due to mercury levels
  • Eggs
  • vegetables: avoid deep-fried and fried vegetables
  • fruit: has natural sugars, so limit your intake if you are using this diet for weight loss
  • oils: think natural (olive and coconut oils)
  • tubers: sweet potatoes and yams
  • nuts: excludes peanuts
  • Seeds

Foods to Avoid:

  • Cereal
  • grains
  • Legumes (excludes peanuts)
  • Dairy
  • Refined sugar
  • Potatoes
  • Processed foods
  • Salt
  • Refined vegetable oils

Making the most of the Paleo Diet:

As with anything in life, you get what you put into it and this diet is no different. Making small changes to your diet and eliminating processed foods from your life, puts you one step closer to a healthier lifestyle. When choosing foods, choose natural foods free of chemicals and preservatives.

All meals are important to our daily functioning, so don't skip meals as this could deplete your energy stores. Consuming the recommended eight 8 ounce glasses of water each day, will keep you from reaching for unhealthy snacks to rid you of hunger pains.

The Paleo diet helps the body get the right of amount of nutrients without added chemicals and preservatives. It helps improve your nutrition, by removing calorie packed foods such as, chips, candy, fried foods, and fast food, and replacing these unhealthy foods with alternatives such as, lean proteins, vegetables, whole fruits and fish. Of course, these foods aren't fried or slathered in fattening sauces such as, cheese and cream sauces.

Sample Paleo Diet Menu:

Monday:

Breakfast: Egg omelet loaded with vegetable and cooked in olive oil

Lunch: Leafy green salad loaded with vegetables, topped with a source lean protein source and tossed with olive oil and lemon juice.

Dinner: Spaghetti (use spaghetti squash instead of pasta), topped with spaghetti sauce and meatballs

Tuesday:

Breakfast: Paleo pancakes topped with fresh fruit

Lunch: slow cooker beef with roasted vegetables and avocado

Dinner: huge salad with grilled or pan-fried chicken, homemade dressing, and nuts

Wednesday:

Breakfast: egg muffins with fresh fruit and coconut flakes

Lunch: leftover spaghetti squash and meatballs

Dinner: Tacos with fresh salsa and all the fixings (no tortilla, cheese or sour cream)

Snacks:

Apples with almond butter

Nuts (except peanuts)

Berries

Seeds

The list goes on.

When starting the Paleo diet, the key is to keep it simple. Plan meals that have easy recipes and readily available ingredients.


Benefits of Following the Paleo Diet:

While weight loss is an important part of any diet, here are some other benefits of the Paleo Diet.

  • Stabilizes blood sugar
  • Controls symptoms of those who suffer from Celiac disease, gluten intolerance, and autoimmune disorders
  • Clearer skin and better teeth
  • Decreases waist circumference and body mass
  • Lowers blood sugar
  • Balances energy levels throughout the day

Takeaway:

  • The Paleo diet takes you back to the basics and can make losing weight as simple, as changing the way you look at food
  • Following the Paleo Diet has added benefits to weight-loss.
  • Easy to get started and to follow.


Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)