The paleo diet is considered to be one of the very highly popular diets that are around today. This diet plan is made up of whole, unprocessed foods and mimics how the ancient hunter-gatherers ate. The advocates of this diet plan trust that it can diminish the risk of present day medical problems, bringing up the point that the hunter-gatherers didn’t confront similar types of diseases that individuals today do, as for example, diabetes, heart disease and obesity.
Here I’m going to share with you some information that will show you that it is also possible to lose weight with the paleo diet.
What Exactly Is The Paleo Diet?
The paleo diet encourages the consumption of whole, unprocessed foods like meat, fish, eggs, fruits, vegetables, seeds, and nuts. This weight loss diet also forbids the eating of processed foods, dairy products, grains and sugars, although some alternative paleo diet variants require alternatives such as milk and rice.
Unlike most diets, there’s no need to be concerned about counting calories while on the paleo diet. Rather, it restricts the food groups mentioned above, all of which are major calorie sources in our modern diet. Research shows that diets for weight loss and overall health actually emphasize that whole foods are better for us. They are more filling, have less calories and reduce the intake of processed foods that are associated with many diseases.
The Paleo Diet Can Help With Weight Loss.
There are several ways in which the paleo diet can help individuals to lose weight. The following are 5 ways in which this can help with weight loss:
1. It is Rich and High in Protein:
Protein is the most essential nutrient for weight loss. It can boost your metabolism, decrease your appetite, and influence several hormones that regulate your weight. Paleo diets promote foods rich in protein, such as lean meats, fish and eggs. The standard paleo diet actually contains about 25-35 percent of calories from protein.
2. It is Low in Carbohydrates:
One of the best and easiest ways to lose weight is to reduce your carbohydrate intake. In fact, there are studies that show that low-carbohydrate diets are more effective for weight loss than conventional low-fat diets.
The Paleo diets in general reduce the consumption of carbs by removing common sources of carbohydrates such as rice, bread, pasta and potatoes.
It is important to understand that carbohydrates are not necessarily bad for you, but reducing your consumption of carbs could decrease your regular intake of calories and allow you to lose weight.
3. It Decreases the Intake of Calories:
What you should keep in mind is that you generally need to reduce your intake of calories in order to lose weight. Therefore, selecting the right foods that are filling is essential to your diet, as they can fend off hunger and make you eat less.
If you’re battling with hunger, a paleo diet might be good for you because it’s really satisfying and filling at the same time.
In fact, research has shown that a paleo diet can help you generate more hormones that will keep you full after a meal, such as GIP, PYY and GLP-1, compared to the guidelines of traditional diets.
4. It Removes the Highly Processed Foods from your Diet:
Todays modern diet is one of the main reasons why obesity is growing in which it promotes consuming highly processed foods filled with calories, poor in nutrients, which can then lead to the increased the risk of multiple diseases.
There are several studies that have found that the rise in highly processed food consumption represents the increase in obesity. These highly processed food products are restricted by the paleo diet as they were not accessible during the Paleolithic period. Rather, it promotes consuming lean protein foods, vegetables and fresh fruits and healthy fats that are lower in calories and nutrient-rich.
5. It Removes any Added Sugar from your Diet:
Similar to eating highly processed foods, consuming too much added sugar can be damaging to your weight loss efforts and overall health.
Sugar in general, adds calories to foods and has low nutrient content. What is also worth noting is that large intakes of added sugar could increase your risk of diabetes and heart disease.
The paleo diet completely eliminates added sugar and encourages the consumption of more natural forms of sugar from fresh fruits and vegetables instead. While fruit and vegetables provide natural sugars, they also provide several essential nutrients such as vitamins, fiber and water, all of which are beneficial and supportive to our health.
What To Eat and Not Eat On The Paleo Diet.
Recommendations differ among various kinds of paleo diets, and some diet plans are more strict than others. Generally speaking, paleo diets usually follow these guidelines:
- Lean meats that are wild game or from grass-fed animals
- Fish such as albacore tuna, salmon and mackerel because they are rich in omega-3 fatty acids
- Oils such as walnut or olive oil and those that come from nuts and fruits
- Seeds and nuts
What You Are NOT Allowed To Eat:
- Dairy products
- Grains like oats, barley and wheat
- Legumes like lentils, beans, peas and peanuts
- Refined Sugar
- Foods that are highly processed
A paleo diet menu for a typical day.
Here is a peek at what you may consume in a typical day on the paleo diet:
- Breakfast – You can have a cantaloupe with a broiled salmon.
- Lunch – Here you can have a lean meat such as a broiled pork loin that is lean along with a salad that consists of romaine lettuce, tomatoes, carrots, cucumbers, walnuts with some lemon juice as the dressing.
- Dinner – At this time you can have a beef sirloin tip roast that’s lean along with some steamed
broccoli and a salad that consists of mix of greens, avocado, tomatoes, onions, almonds with some lemon juice as the dressing. For dessert, you can have some strawberries.
- Snacks – You can have sticks of celery, carrot sticks and an orange.
The diet also stresses drinking water and being active on a daily basis.
The Paleo Diet Has Several Health Benefits.
The paleo diet has been related to many other health benefits in addition to its impact on weight loss. Here are some of those benefits listed below:
- It may lower your blood sugar levels and also increase the sensitivity to insulin.
- It may decrease the risk factors for heart disease.
- It may help to decrease inflammation.
There have been several randomized clinical trials that compared the paleo diet with other eating plans, such as the Mediterranean Diet or the Diabetes Diet. Generally, these studies suggest that a paleo diet may provide some advantages compared to the diets of vegetables, fruits, whole grains, legumes, lean meats and low-fat dairy products. These advantages may include:
- Better management of appetite
- Better control of blood pressure levels
- Lower triglycerides
- Better glucose tolerance
- More weight loss
However, to understand the long-term, overall health benefits and potential risks of a paleo diet, longer trials with large groups of people randomly assigned to different diets are needed.
Dietary Concerns Of The Paleo Diet.
A paleo diet is rich in fruits, vegetables and nuts, which are ingredients that are considered to be part of a healthy diet. But there are certain disadvantages and dietary concerns regarding this diet that you should be aware about.
- The main difference between the paleo diet and other healthy diets is the lack of legumes and whole grains, which are known to be good sources of vitamins, fiber and other nutrients.
- Dairy products, which are healthy sources of protein and calcium, are also absent from the diet.
- This diet can be hard for vegetarians, particularly as it does not include beans.
- Not only are dairy products, legumes and whole grains considered healthy, but they are also typically more affordable and accessible than items like wild game, grass-fed livestock, and nuts. This can mean that a paleo diet may be too expensive for some individuals.
Final Thoughts On The Paleo Diet.
It’s been well known that you can lose weight following the guidelines of the paleo diet. As you’ve seen it is high in protein, low in carbohydrates, can suppress the appetite and excludes added sugar and highly processed foods.
If you don’t like to count calories, the paleo diet may be a great option. It is important to note, though, that the paleo diet might not be for everyone. For instance, it may be hard for those who battle with food restriction to adjust to the paleo diets food choices.
As mentioned before, the diet may also have other beneficial effects on your health. There are, however, no long-term clinical studies on the diet’s benefits and potential risks.
Through getting enough exercise and consuming a regular, nutritious diet with lots of fruits and vegetables, you may be able to achieve the same type of health benefits as you would with the paleo diet.
I hope the information that I’ve shared with you will benefit you in
your weight loss journey and if you have any questions or comments,
please feel free to share them here as I would love to hear back from
Wish you success in your weight loss goals!!!