Paleo Diet: 12 Things You Can Learn From a Caveman

Paleo Diet: 12 Things You Can Learn From a Caveman

 

If you worry about the effect of modern living on your waistline, you may want to try eating like your ancestors. That’s the theory behind the Paleo diet, which goes back to a time before agriculture when humans were still hunters and gatherers.Caveman-Diet

More than 10,000 years ago in the Paleolithic Era, life expectancy was only about 25 years, but there was a very low prevalence of obesity. While the research on the Paleo diet is limited, most experts agree that this lifestyle has both pros and cons. These tips will help you navigate this unique diet.

Following a Paleo Diet

  1. Eliminate junk food. Movie theaters didn’t serve popcorn in the Stone Age. In fact, movie theaters weren’t in existence. Getting rid of refined sugar and carbohydrates may be the most challenging and beneficial aspect of the Paleo diet.
  2. Cut back on salt. Most Americans eat too much salt, and the biggest culprit is processed foods. You’ll easily stay under the limit with this diet.
  3. Consume more produce. Another healthy thing about this regimen is the emphasis on fruits and vegetables. Most advocates of the Paleo diet extend plenty of leeway for super foods like broccoli and kale since they’re close to the wild versions of long ago.
  4. Select lean meats and fish. It’s easy to go overboard eating this much meat. Have fish for breakfast and shop for strip steak and extra lean ground turkey.
  5. Get your Vitamin D. Vitamin D deficiencies are possible if you forego all dairy products and fortified cereals. Spend time in the sunshine or take Vitamin D supplements so that your body can still perform important functions, such as protecting your bones.
  6. Exercise. Even if your day job and mortgage rule out the option of becoming a nomad, you can shake up your sedentary life. Join a gym or ride your bike to the office.
  7. Live a greener life. Lots of people rave about the Paleo diet because it helps them feel more connected to nature. You’re also likely to produce less garbage when your food doesn’t come in individual packages.

    Angie’s Tip for Beating a Plateau on Any Diet: After having lost more than 100 pounds, I have a little experience with breaking a plateau. In addition to switching up my workout routines and caloric intake (strategically, of course-make it a game, it’s more fun!), I have had a ton of success breaking weight loss plateaus.

Modifying a Paleo Diet

  1. Balance your macronutrients. Overall, there are significant discrepancies between the Paleo diet and government recommendations. Going Paleo is a little high in fat and protein and extremely low in carbohydrates.
  2. Add in dairy products. To get more calcium and Vitamin D, some people continue eating foods in the dairy category. Low-fat and non-fat products may help you lose weight too.
  3. Decide on grains. Likewise, you may choose to keep room in your life for whole grains. There’s a big distinction between brown rice and white rice when it comes to nutritional value.
  4. Schedule cheat days. If eliminating whole food groups and eating less than half the daily recommendation for carbohydrates raises doubts for you, you can make additional adjustments. Take one or two days off each week and eat with fewer restrictions. Or pick one meal a day that isn’t Paleo. For example, you can serve oatmeal for breakfast each day.
  5. Draw up a budget. Even if your body is on board for a strict Paleo diet, you may find that it can become expensive. Filling your cart with fresh produce, fish, and meat can lead to big grocery bills. Try growing your own vegetables and keep an eye out for sales.

You can learn a lot from a caveman. Consuming less junk food and more fiber is bound to be good for you. Modify the Paleo diet to suit your individual needs and talk with your doctor if you have any questions or concerns.

Have you tried the Paleo diet? What was your experience? Please share your thoughts and ideas in the comments section, below!

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Efforts in Weight Loss: Using the Paleo Diet Plan in September

Efforts in Weight Loss: Using the Paleo Diet Plan in September

Tasty SalmonFor the month of September, I am eating Paleo (as much as I can stand) and running a minimum of 1 mile a day (I mean who doesn’t have time to run/jog a 9-14 minute mile once a day).

So far I have seen a 7 lb weight drop in 18 days which is remarkable for me.

What is the Paleo Diet Plan?

The Paleo diet is actually pretty straightforward in that you only eat the best quality of foods and mostly cutting out starches and sugars completely.  You might have heard this referred to as the Caveman Diet.

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This diet was to be my next challenge!  Off I went to Whole Foods and Trader Joe’s to stock up on chicken, fish, fresh fruits and veggies, along with distilled bottled water.  (I do not eat red meat or pork, haven’t in a long time. Also, why I only drink distilled water is another post.)

The Paleo Diet Plan, My Way

I had already decided that I was going to cheat a little with my sauces but I did make healthy decisions choosing these items.

Just because I wanted taste didn’t mean it had to come at the cost of being high calories or loaded with sugar.

I also grabbed some white rice and white potatoes.  These are a grey area with Paleo some say it is okay to eat them others disagree.

I know I will want something to fill me up and I am afraid that just eating some vegetables and 5oz of meat each night will leave me starving.  Rice and potatoes were on the top of my list.

The Paleo Diet Plan: Results and Lessons So Far

The first few days went okay.  I think I ate too much fruit.

Reading suggested Paleo daily menus, 1/2 cup of fruit per day was mentioned.  I may not have looked close enough or deeply enough through the billions of recipes but I saw this 1/2 cup fruit thing starting to trend.

So I cut back my fruit intake and quickly found out I was craving sweets.  I am guessing that the fruit was giving me my sugar “fix” and after I stopped eating it (I went from 1-2 cups with each meal down to a couple pieces of fruit as a snack).

I caved and had a cinnamon roll about 3 days later visiting the mall.  However, I am a firm believer that you are allowed to cheat every once in a while.

So the next day I was right back at my diet and rewarded with a 5lb weight loss the next time I stood on my scale.  I was smiling from ear to ear!

The Paleo Diet Plan: Sample menu (my way!)

Breakfast: 2 eggs (anyway I want to eat them) and a handful of almonds

Lunch: Salad with 1 tbs dressing (of my choice) and some fresh veggies (grape tomatoes, carrots,…)

Dinner: Baked salmon on white rice with baked broccoli, peppers, carrots, mushrooms

Snack: Fruit

The Paleo Diet Plan: Tips That Work for Me

I pretty much keep breakfast and lunch the same every day mixing up my greens and veggies at lunch and always choosing French style salad dressing dipping my fork in the dressing and then forking my salad (I am strange like that.

I get the taste of the dressing without the dressing calories.)  Dinner is where I change things but I use the same types of protein; 5oz chicken breasts, salmon, halibut, tilapia, and shrimp.

So far going Paleo isn’t so bad.  I am not sure what I will do next month.  Any suggestions?  What has worked for you? Share your thoughts and experiences in the comments section, below!

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