Hello, my friends. Today, I was thinking to fill you in about everything there is to know about the paleo diet for beginners. So, are you ready? Great, then let’s get started.
The primeval taste is about natural and sustainable nutrition. Here, you will regularly find new articles and soon also recipes about holistically and healthy diets. The terms paleo-diet is based on the primeval flavor of foods, thus, it’s synonymous with the stone-age nutrition.
This page is about the following questions regarding the paleo diet or Stone Age nutrition:
• What’s the Paleo diet?
• Where does the Paleo diet come from?
• What are the weaknesses of the Paleo diet?
• What are the strengths of the Paleo diet?
• Is the paleo diet useful or just another senseless trend?
What is the Paleo Diet?
Simply put, stone-age nutrition is the species-appropriate diet for humans: plenty of vegetables, high-quality animal products, fruit, no grain, no legumes.
The Paleo Diet summarizes the cornerstones of our ancestral nutrition and cuts off anything that stands in the way of losing weight or could cause a lack of healthy nourishment. The result uses scientific findings from evolutionary research, biology, archeology, and medicine.
The common explanations and arguments on the Paleo diet flat-rate without mercy and lack of accuracy. But that does not change one thing: The Paleo diet works!
Where Does the Paleo Diet Come From?
The Paleo diet, or Stone-Age nutrition, describes a simple concept that has been proven for hundreds of thousands of years and should lead to ideal body weight, optimal health, and performance.
In the foreground is the quality of food, not its quantity. It is the innate diet of man. Please, keep in mind that the goal here is not the imitation of life in the Stone Age.
The Paleo Diet is based on the diet of our hunter-and-collector ancestors (hence the name Stone-Age food): Meat, fish, seafood, vegetables, fruits, and nuts.
People who follow the Paleo diet consume exactly what evolution has prepared humans for in many millennia. Thus, they stay lean, powerful and enjoy above average health.
What are the Downsides of the Paleo Diet?
People in the Stone Age have fed themselves according to what their climates and geographical conditions had to offer. In addition, there may be individual food intolerances for various, otherwise harmless, foods.
We do not know with absolute accuracy what was eaten at that time. We are aware of the fact, however, that they didn’t feast on ice cream at the time and not on french fries with mayonnaise, either. -Bummer!
A sensible approach to the paleo diet, therefore, means, in my view, the awareness of this: The whole concept does not serve as a tight corset, but rather as a starting point and approach – Nothing more, and nothing less.
There can be not one and the same tailored diet for everyone, but an individual optimized nutrition should be everybody’s goal, instead.
Many other mentioned justifications of the Stone Age diet turned out to be untrue, too. Evolution, for example, has no interest in optimal health as it was suggested; the priority of Darwinism is the ability to reproduce.
This is shown by the population explosion after the start of agriculture: Grain cultivation does not serve the optimal health of the individual but makes the success of the entire species possible.
Proponents of Stone Age food argue that not enough time has passed since the beginning of agriculture to genetically adapt people to modern food.
Evidence of massive genetic changes over the past 10. 000 years also refutes this thesis.
Changed living conditions (including lack of exercise) also call a Stone Age diet in the modern age into question.
Pragmatically, some historically reasoned explanations of the Paleo diet may, therefore, be incorrect. It is vital that the concept has been shown to work excellently.
Vegetables, fruit, fish, meat, eggs, nuts, no sugar, no preservatives, no flavors, no artificial additives – it makes sense that this must be the right way to go.
What are the Benefits of the Paleo Diet?
By refraining from a few food groups (especially cereals and legumes), the Paleo diet can help to easily avoid, alleviate or cure metabolic and autoimmune diseases, including diabetes and multiple sclerosis or even acne.
What seems to be particularly convenient: This does not require elaborate counting, measuring or weighing and can be easily conveyed.
If you want to lose weight in a healthy way, then you’ll be certainly interested in the fact that this diet is the longest tried and tested of all. Numerous studies and individual successes prove efficacy.
Renowned researchers such as Boyd Eaton or Loren Cordain have been researching, some parts to an extent of more than a quarter of a century, both the current connections and the actual nutrition of our ancestors.
In Germany, the respected nutritionist Nicolai Worm, among others, propagates this concept.
Is the Paleo Diet Worthy or, yet, another Senseless Trend?
That depends on how you use this diet. It can be a powerful tool. I think it is a good starting point for your own nutritive experiments.
I helped my friend, who wanted to lose weight healthily several years ago. Through this simple dietary change with elements of the Paleo diet, combined with reduced carbohydrate and a special blend of red tea consumption, she lost 24 pounds in just a few months.
Her athletic performances have improved a lot in the process, and she’s fitter today than ever before. To read up on her weight loss story, and what she implemented for success, plus before and after pictures, continue reading here.
In addition to the Paleo diet, it is also about sustainability and enjoyment of wholesome nutrition and a healthy lifestyle.
The Principles of the Paleo Diet
Now, let’s look at the seven simple steps you can take on your way to a holistically healthy diet, optimal performance and ideal body-weight.
What should You eat?
As part of the Paleo diet, the menu includes:
These are the most valuable foods nature has to offer. They are numerous and available in many shapes, colors and flavors.
With the Paleo diet, or Stone Age food, a few very simple principles apply. You can make these changes bit by bit or implement everything immediately.
And, even if you don’t follow a rule or don’t always follow it to a tee, you can still succeed. So, this diet does not work according to the “all or nothing ” system, but it can be gradually integrated into your life.
The first three steps are by far the most important
Step 1: No Sugar
If possible, always try to do without sugar. Most beverages are often loaded with it including fruit juices, iced teas, soft drinks and, of course, sweetened tea and coffee. To learn more about why sugar is bad for you and how to curb your sugar cravings, continue reading my following article.
Step 2: No Grain
No cereal products, especially white flour. Avoid grains, including corn and rice. These products contain many carbohydrates and few nutrients and are the cause of many diseases.
Step 3: No Vegetable Fat
No vegetable fat; no margarine. Refrain from oils such as thistle, sunflower or rapeseed oil and use animal fats as often as possible instead (exceptions: Olive and coconut oil; they’re healthy). Butter and lard contain important fatty acids for your body.
You’ve reached a Milestone!
If you comply, you have already taken the most important steps on the way to a healthy life. With step one alone, the abandonment of sugar, an estimated 50 percent of all nutritional problems can be fixed. You will stay slim without starving and increase your performance. Once you have reached step three, you already enjoy about 80 percent of the benefits of this diet.
In addition, implement the following steps to further strengthen your immune system, protect yourself even better from disease and keep your weight at bay.
Step 4: No Ready Meals
No ready meals, fast food or canned soups. These often contain plenty of hidden sugars, artificial additives and unhealthy fatty acids from vegetable fats that harm your body.
Step 5: Keep an Eye on Your Fruit Consumption
Check your fruit consumption. The fruit is healthy and delicious and contains many valuable nutrients. But, it may also contain a lot of sugar. Half an apple already equals about one heaped teaspoon of table sugar.
Thus, it’s better to choose berries instead. Fruit contains quite a lot of vitamins. However, this is no reason to switch your entire diet to fruit. Fruit also contains sugar, among other things in the form of fructose. Although the fibers contained in the untreated fruit slow down the absorption of the sugar into the blood, you should still be aware of the sugar content.
Historically, the fruit was more available to humans in much smaller quantities than it is today. In the Western industrial nations, on the other hand, we have access to almost all types of fruit all year round. This also increases the amount of sugar consumed. Additional sugar in fresh fruit and canned foods exacerbates the problem.
It is therefore important to keep an eye on fruit consumption. The fruit is healthy and delicious, but in excess can bring too much sugar and especially fructose into the body. If in doubt, focus more on berries such as blueberries or strawberries, these contain less sugar.
Step 6: No Dairy
If you want further progress, you can try the following: No milk, no dairy. Do without milk and avoid dairy products. These, too, can be the cause of autoimmune diseases. Similar to cereals, milk has only been consumed by humans for a relatively short time, namely for a maximum of around 10. 000 years.
Milk from cows contains various substances for whose digestion the human organism is not optimally designed. The most well-known and commonly occurring issue is lactose intolerance.
Among the other substances in the milk are animal hormones (regardless of the diet and treatment of the animals), which promote the cultivation of body fat. If the animals are fed cereals, which is common in conventional animal husbandry, then lectins (proteins which attach to sugar easily) may also end up in the milk.
In the Paleo diet, giving up milk is arguably the most controversial point. While many people tolerate milk without side effects, giving it up can often eliminate problems such as acne, obesity, gastrointestinal problems, and many allergies and autoimmune diseases.
If you have health problems or have difficulty losing weight, it is quite possible that giving up milk and dairy products will help you.
Step #7: Note the Fatty Acid Ratio
Pay attention to the Omega 3 vs Omega 6 fatty acid ratio. Due to the wide variety of vegetable oils and margarine in today’s human diet, there is often a strong preponderance of omega-6 and a lack of omega-3 fatty acids at the same time.
This is unhealthy and can have far-reaching, negative health consequences. The fact that much less omega-3 fatty acids are consumed from fish, for example, leads to a greater susceptibility to inflammation and insulin resistance.
By no longer using vegetable fat and using saturated or monounsaturated fats instead, you can lower your intake of omega-6 fatty acids. An exception is coconut fat: It is the only vegetable fat available that contains mostly saturated fat.
It is highly recommended. Small amounts of olive oil, which consists mainly of monounsaturated fatty acids, are also unproblematic.
If you have experience with the paleo diet, have any questions, suggestions or would like to read about a specific topic here, then leave a comment below. We’re always looking forward to reading from you. Also, please, follow and like us on social media to keep updated and stay in touch. Don’t forget to subscribe and grab your free ebook, either.
Meanwhile, I send you lots of love, happiness, harmony and an abundance of all good things. Always remember: You are beautiful, precious and unique regardless of what others might say. Thus, keep on shining.