What is Paleo?
Firstly
I would like to begin with the saying that many of you would have read before
‘Paleo is not a diet, it’s a lifestyle change.’ This is what separates Paleo
from other fad diets. I read a quote summing up the Paleo way quite adequately.
‘Paleo is not a diet. It’s about eating real foods that do not harm your body.
It’s about maximizing your potential by eating what you were meant to eat. It’s
about feeling amazing inside and looking better on the outside.’ (Instaquote,
2013).
The Paleolithic
Diet has been around for many years and is also popularly identified as the
‘caveman’ diet. It is a modern nutritional plan that focuses on eating fish,
meats, eggs, vegetables, fruits and nuts. It excludes grains, legumes,
potatoes, dairy products, refined salt and sugar, and processed oils.
(Wikipedia, 2013). The Paleolithic Diet has said to be what was eaten many
years ago before the transition into agriculture and raising animals for food.
Since the transition into farming, studies have shown that there has been a
large increase in heart disease, cancer, obesity, and type two diabetes. Assumptions
have been made that humans never adjusted to the grains we now consume hence
the increase in a variety of fatal diseases.
‘The Paleo Diet is an attempt to go back to
eating how we’re biologically designed to eat, allowing us to drum into our
genetic capacity and start living to our maximum potential.’ (NerdFitness, 2013).
One blogger recommends that we stop defining this
lifestyle as a ‘Paleo Diet’ rather as a ‘Paleo Template’. By doing this we can
follow a set of guidelines and individualise it based on our unique needs. It
is not a one size fits all approach. My suggestion would be to do a strict 30
days and 30 nights following the Paleo Guidelines, after that start introducing
other nutrient rich foods that may not fit the Paleo way e.g. potatoes,
legumes, natural yoghurts and so on. By doing this you can really listen to
your body and see what helps you to function optimally. A personal example of
this is although capsicum, tomatoes and egg plants are all recommended on the
Paleo Diet, I can’t eat too many of them. I find I get frequent migraines and
upset stomachs. It’s about experimenting and observing. What worked for you one
month may not the next, so vary it up and try new nutritious recipes (please
see the recipe section on this blog).
What are the benefits of eating the Paleo way?
Some of the benefits are and not limited to…
·
Weight loss
·
Improved mood
·
Increase in lean muscle mass
·
Increase in energy
·
Improved digestion
·
Clear skin
·
More efficient workouts
·
Stable blood sugar
·
Decreased allergies
·
Improved sleep
·
Less inflammation
·
The list goes on…
What can I eat on the Paleo Diet?
The Paleo Diet focuses on the intake of high
protein and dietary fibre, low carbohydrate and moderate to high fat intake. However,
the Paleo Diet is not black and white, it has been around for many years and there
is a series of conflicting information out there. Here is a table that has been
created by CrossFit Coach Lauren Graham and Personal Trainer Glenn Stewart from Nelson, New Zealand. These
guidelines have been created through extensive research, own beliefs and
realistic implementation into the daily life.
Foods To Eat
Vegetables
|
Starchy
Vegetables
|
Fruits
(limited to 1 a day)
|
Meats and Eggs
|
Nuts, seeds,
and grains
|
Smart Fats
|
· Broccoli
· Cauliflower
· Cabbage
· Celery
· Mushrooms
· Salad Greens
· Tomatoes
· Leeks
· Eggplant
· Spinach
· Silver beet
· Onion
· Lettuce
· Capsicum
· Peas
· Green Beans
|
· Pumpkin
· Kumara
· Yams
· Parsnips
· Potatoes
· Zucchini
|
· Apple
· Feijoas
· Pears
· Kiwifruit
· Plums
· Oranges
· Berries
· Grapefruit
· Mandarins
|
· Eggs
· Fish
· Lobster
· Beef
· Lamb
· Chicken
· Turkey
· Tofu
|
· Coconut Flour
· Almonds
· Brazil Nuts
· Cashews
· Walnuts
· Pecans
· Hazelnuts
· Brown Rice
· Quinoa
· Macadamias
|
· Olive oil
· Avocado
· Coconut oil
· Flax seed
· Lard
· Coconut Milk
· Avocado oil
· Macadamia oil
· Hazelnut oil
|
Graham, L & Stewart, G, (2013). Paleo Challenge, CrossFit
Nelson. What do you eat on the Paleo Diet?
(PP 4-6).
Foods to avoid
Dairy
|
Grains
|
Legumes
|
Sweeteners
|
Oils
|
Drinks
|
· Butter
· Milk
· Yoghurt
· Powdered milk
· Ice-cream
|
· Wheat
· White rice
· Millet
· Oats
· Spelt
· Kamut
· Buckwheat
· Wild rice
· Amaranth
· Sorghum
· Rye
· Barley
· Corn
· Any grain,
flour or noodle made from these.
· Eat quinoa and
brown rice in moderation.
|
· Black beans
· Soy beans
· Lentils
· Peas
· Peanuts
*Green beans
are acceptable.
|
· Sugar cane
· White sugar
· Brown sugar
· Refined maple
syrup
· Refined honey
· Aspartame
· Sucralose
· NutraSweet
· Splenda
|
· Vegetable oils
· Soy-bean oil
· Sunflower oil
· Flaxseed oil
(Any oil that
is highly processed).
|
· Alcohol!!!!
· Soft drinks
· Fruit juice
|
Graham, L & Stewart, G, (2013). Paleo Challenge, CrossFit Nelson. What do you eat on the Paleo Diet? (PP 4-6).
Summary
Many people think the Paleo Diet is about
starvation and deprivation of the beloved foods we have formed an emotional
connection with but it’s not! The Paleo way is an attempt to help us to live to
our maximum potential in all walks of life. To prove this I will continue my 30
days and 30 nights on the Paleo Diet showing you how you don’t need to starve
and feel deprived. Please see the website links on my blog for amazing recipes
that you will enjoy at the time AND still feel good afterwards.
Reference List
Graham, L & Stewart, G, (2013). Paleo Challenge, CrossFit Nelson. What do you eat on the Paleo Diet? (PP 4-6).
Instaquote
(June 1, 2013). Paleo. http//:www.pinterest.com
NerdFitness, (2013, 4th June). The
Beginners guide to the Paleo Diet. http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/)
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