Paleo (Caveman) Diet


I know what you are probably thinking... another diet! It seems that every week there is a new and emerging diet that will change your life and your body. However, I do believe the Paleo diet does have merit as it focuses on eating whole vegetables, animal protein and nuts/seeds. The premise is that you eat like our pre-agricultural, hunter-gather ancestors did. 

The following are some fundamental characteristics of the hunter-gatherer diet:

1. Increased Protein - Ideally you should consume 0.8 grams of lean protein per kg of body weight. (Read our post on protein to learn more!)
2. Decreased carbohydrate intake - aim for foods that also have a low glycemic index as they slow digestion and absorption and won’t spike blood sugar levels.
3. Increased fiber intake:  eat lots of vegetables and some fruits to get at least 30 grams of fiber in per day
4. Decreased sodium intake: some added sodium is necessary, but avoid the high amounts found in packaged and processed foods 

So what can and can't you eat on the Paleo Diet? 

Eat: (Organic foods as much as possible)

  • Grass-fed meats
  • Fish/seafood
  • Fresh fruits and veggies
  • Eggs
  • Nuts and seeds
  • Healthy oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

Don’t eat:

  • Grains
  • Legumes (including peanuts)
  • Dairy
  • Refined sugar
  • Potatoes
  • Processed foods
  • Salt
  • Refined vegetable oil  
Overall, a diet that consists of organic, whole, and unprocessed foods is in general a healthy diet.  I believe that a diet is not a temporary change but should involve positive and achievable lifestyle changes. The word diet has such a negative connotation around it. However, diet actually means this:  the kinds of food a person habitually eats. It is time we start using the word diet in a positive way by making daily healthy food choices. It is important that no matter what your diet consists of, to fuel our body with whole foods that make us feel good. Obviously, eating should be enjoyable and pleasurable--and having a cheat day or meal every so often is a good thing, as long as you do not have guilt about what you eat. 

Best in health, 
Kate


References: 

http://www.webmd.com/diet/features/diet-review-the-caveman-paleo-diet
http://thepaleodiet.com/the-paleo-diet-premise/

1 comments:

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