The Beginners Guide to Going Paleo

The Beginner's Guide to Going Paleo Image via cdn.running.competitor.com The best way to describe the goal of the paleo diet would be in the words of paleo super chef Mchelle Tam. “In a nutshell, the Paleo diet (or, as I like to think of it, the Paleo template the word “diet” tends to mislead folks into thinking this is nothing more than a temporary weight-loss program) is based on the notion that for optimal health, modern humans should go back to eating real, whole unprocessed foods that are more healthful than harmful to our bodies.” While many people choose to embark on the paleo journey as a method of weight loss, this diet offers a plethora of health benefits that go far beyond simply shedding a few pounds. You should be advised that eating paleo isn’t a diet, but more so a way of life. You can transition to a semi-paleo diet, but you will see more enduring results by sticking to this plan holistically. While slip-ups are totally acceptable, eating paleo requires you to be cognizant of your entire food intake, including (and most of the time, especially) food additives such as salad dressings, condiments and beverages. So if you’ve thought about giving into the paleo fad, why don’t you educate yourself on what it is all about and see if it is something that would align with your dietary needs or goals? There are essentially seven fundamental characteristics that should be followed when transitioning to a paleo diet. 1. Higher Protein Intake Lean protein comprises 15 percent of the calories consumed in a paleo diet. Lean proteins support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals. In order to consume lots of healthy lean proteins, stick to foods such as grass fed meats, chicken (not fried), eggs, shrimp, lamb, and turkey for your main course. 2. Lower Carb Intake The paleo diet places an emphasis on reducing the consumption of carbohydrates and banning any simple or refined carbs. Reducing carb intake goes hand in hand with a lower glycemic index. In order to achieve this, non-starchy fruits and vegetables provide 35-45 percent of daily calories. Be sure to steer clear of foods such as bread, rice and potatoes. 3. Increased Fiber Intake Increasing your consumption of fibrous foods is an important aspect of the paleo diet because not only do they provide essential vitamins and minerals, foods high in fiber keep you fuller longer and aid in digestive processes. The paleo diet emphasizes adding fiber through non-starchy vegetables such as leafy greens, carrots and brussel sprouts. These foods provide eight times more fiber than whole grains and a whopping 31 times more fiber than refined grains (such as bread and white rice). Fruits can also provide loads of fiber, as much as seven times more than refined grains. Try fibrous fruits such as apples and bananas for breakfast and berries later in the day (berries have lower sugar content than apples and bananas therefore they are better to consume closer to bed time). stocksnap.io 4. Increase Intake of Polyunsaturated Fats Many people think that eating foods high in fats will result in weight gain. This is completely untrue. Foods high in healthy fats actually play a major role in helping shed those unwanted pounds of belly pooch. The paleo diet includes raising the consumption of healthy fats, primarily polyunsaturated fats and balanced omega-3 and omega-6 fats. Scientific research shows that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline. 5. Higher Potassium and Lower Sodium Intake Higher potassium benefits the heart, kidneys, and other organs and aids them in functioning properly. Reducing sodium intake also helps to mitigate heart problems including high blood pressure or the possibility of stroke or cardiac arrest. 6. Net Dietary Alkaline Load The basic idea is that the human body is designed to function at a certain balance between acidic and non-acidic (also called basic or alkaline) foods, and that upsetting this balance is a major contributor to chronic disease. All foods upon digestion must report to the kidney as either acid or base. When the diet yields a net acid load, the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. The Paleo Diet recommends an appropriate balance of acidic and basic (alkaline) foods (i.e., grass-produced or free ranging meats, fish and seafood, fruits, and vegetables). 7. Increased Intake Of Vitamins A natural result of embarking on the paleo diet is an increased intake of vitamins, minerals, antioxidants, and plant phytochemicals. However, you should also consider taking added supplements such as a high quality fish oil, magnesium, or probiotics to help keep your gut healthy and happy.