The Paleo Diet is what we call the ancestral diet, that is the food that we believe our ancestors ate that prevented them from being sick with our ‘modern day’ degenerative illnesses such as cancer, heart disease, infertility, depression, diabetes, Alzheimer’s and so many more. It is believed that this dieting system works with your genetics to keep you in optimum health and help you live long.

HOW TO START A PALEO DIET

According to Professor Loren Cordein, who researched on the benefits of the Paleo diet, the Paleo Diet has an inclusion and exclusion criteria just like all other diet systems. They Include:

More Protein and Meat: The United States Centers for Disease Control and Prevention (CDC) recommends that our daily calorie  intake contain 10-35% protein. The Paleo Diet requires 19-35% of protein from Seafood, Lean Meat (Skinless poultry,less fat pork chops, lamb, less fat beef cuts), and other animal products containing less of the overall fat.

Healthy Fats from Nuts, Avocados, Olive Oil, Seeds, Fish Oil and Meat from Grass Fed Animals: These are mostly monounsaturated and polyunsaturated fats and  Omega-3 Fats. These fats have been proven effective against heart disease, obesity, cancer, diabetes, etc.  Saturated fat from all other animals except wild game (bush meat), poultry and grass fed animals, have been proven detrimental to health. Including these ‘good’ fats into your diet however could help improve your health status.

Fruits and Vegetables: All fruits and vegetables are allowed as the contain antioxidants, vitamins and minerals needed by the body and also helps fight of diseases. They are also contain the required amount of carbohydrates and fiber for this diet method.

Fewer Carbohydrates: There should be few carbohydrate intake and particularly avoided starchy foods which is mostly just fruits and vegetables. The CDC recommends 45-65% of carbohydrates in the diet and the Paleo Diet includes 35-45% of our daily calorie intake.

They Exclude:

Dairy Products

Legumes, for example beans and peanuts

Processed Food & Sugars

Alcohol

grains, for example wheat, oats, and rice which make it a gluten-free diet.

Starches

INTEGRATION OF EXCLUDED FOODS INTO A PALEO DIET

Some foods in the exclusion list have been researched to be quite beneficial to health contrary to the Paleo Diet theory and it would be good to include some of these into your diet.

Whole Grains : Whole grain foods example wheat, oats and whole grain unpolished rice has been proven beneficial and useful in eliminating ‘bad’ cholesterol. Including them will not only help prevent heart disease and hypertension but also bump up carbohydrate intake to about 55% which is mid-line for the recommended carbohydrate daily calorie intake.

 

Consider  using this easy to follow diet and you will remain in great health and have a high chance of living longer and being free of degenerative and chronic diseases.
photo credit: Salad via photopin (license)

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