The Paleolithic diet (PD) is a style of eating that is based on the food of man 15-10 thousand years ago (pre-agriculture period).
That is, you can basically eat what the man was able to hunt or collect at that time (meat, seafood, fruits and vegetables, nuts and seeds, tubules).
The case for this comes from evolutionary biology. Robb Wolf , one of the biggest names in the paleo movement, makes a good comparison: if you take a football field 100 meters long, 99.5 meters is equivalent to the time that human beings spent eating as hunter-gatherer.
While 0.5 meter is equivalent to the time we live after the introduction of agriculture.
In other words, the human body is very well adapted to the food of the Paleolithic , but he has not yet had time to adapt to the agricultural revolution, which is still very recent in evolutionary terms.
Agriculture may have changed our diet and lifestyle, but it has n’t changed our genetics yet .
So, instead of eating meat, fruits and vegetables, we get used to grains (pasta, bread, rice and beans, etc.), and all kinds of industrialized food (fried foods, refined sugar and polyunsaturated oils).
The Paleolithic diet proposes a return to the origins. It uses the principles of evolutionary biology to try to answer the question: what is the healthiest diet possible for humans with the foods we have available today?
And as controversial as it is and as critical as it gets, PD works and people lose weight (and stay thin, which is more important) with it.
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WHAT TO EAT AND WHAT NOT TO EAT?
For a quick reference of what to eat and not to eat on the paleo diet, see the list below.
YOU CAN EAT
• Meat (preferably from grazing animals, not fed with feed / grains)
• Fishes and sea food
• Fresh fruit
• Fresh vegetables
• Nuts and seeds
• Tubers (such as sweet potatoes and yams)
• Healthy oils (olive oil, coconut oil, macadamia oil)
• Bone broth (brodo)
CAN’T EAT (FOOD PROHIBITED!)
• Grains and cereals
• Legumes (such as beans)
• Milk and dairy products
• Refined sugar
• Processed foods (avoid packages with bar codes)
• Refined vegetable oils (soybean oil, corn, sunflower, canola, margarine)
• Sweets, fried foods, junk food
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WHY DOES THE PALEOLITHIC DIET WORK?
The Paleolithic diet works because:
1 – Eliminate or restrict sources of inflammation and allergy from your diet
2 – Controls blood glucose and insulin (reduces insulin resistance )
3 – Improves digestion and absorption of food (and strengthens your intestinal flora )
4 – Highly nutritious, quenches more with less calories
These four characteristics of PD make people lose weight easily, in addition to improving various health markers.
There are still few scientific studies on the paleo diet , but those that have already been published show great potential for this type of diet for weight loss , reduced blood glucose and reduced risk of heart disease. 1 2 3
HOW TO TEST THE PALEO DIET IN 3 EASY STEPS
We know that there is no diet that suits everyone, but PD deserves a test if you are really looking to lose weight.
See if you can adapt to it. If you succeed, you will certainly have very good results .
We will try to simplify as much as possible what you need to do to test the paleo diet for 30 days. Stay one to two weeks at each step, according to your pace, to adapt well and see the results.
There is no rush, the important thing is to let your body show how it will react when you remove from the menu everything that its genetics is not yet 100% ready to deal with.
Take the test for at least 30 days . And then tell us what happened in the comments! We want to hear your story.
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STEP # 1: CRAWLING
To start on the paleo diet, the first step is to eliminate, cut or reduce as much as possible the following 3 things in your life:
• Refined sugar
• Wheat flour
• Polyunsaturated vegetable oils (soy, sunflower, canola and margarine oil)
Basically this means stopping eating fried food, bread, pasta, sweets and soft drinks.
This will also stop you from consuming junk that comes in a box and is bought on supermarket shelves.
Cutting these three elements, even if you don’t change anything, you will lose weight fast and your health will improve.
Removing these things from the menu may seem simple, but we know that it is not easy. So it is worth the effort in the beginning, because the results of these cuts arrive quickly .
If it is difficult to cut from the menu, try to replace the ingredients: replace everything that contains wheat flour with gluten-free foods, which we can easily find on the market today, or replace wheat flour with rice or almond flour (if the recipe allows) .
Replace vegetable oils with olive oil, butter, coconut oil or palm oil.
As for refined sugar, the ideal is to cut it. If you can’t really eliminate it from your life, use honey, molasses or coconut sugar instead, always trying to consume as little as possible.
If you hit that irresistible urge to eat sweet, try replacing it with a very sweet fruit like mango or papaya.
STEP # 2 : ACCELERATING
Now that you’ve spent at least a week in Phase 1 and have seen what the Paleolithic diet is capable of doing with your body, it’s time to speed up the process and reap even more results .
Stay in this phase now for at least 10 days.
In step 2, you will cut from your menu:
• Rice and beans
• Milk and dairy products (except butter and sour cream)
Complicated? Difficult? Do you find it impossible to live without your rice and beans and drink coffee with milk?
It’s less complicated than you think. The secret is to replace and add.
Here you will exchange rice and beans for sweet potatoes, mandioquinha or yams.
You can also exchange milk for coconut milk, almonds or chestnuts.
Swap the sweetener for stevia or xylitol, or eliminate it completely from your life.
And now it’s time to start consuming more salad and vegetables , if you weren’t already doing that.
You can start adding all kinds of green leaves to the dish, cabbage, cauliflower, carrots and beets. They will make up for the loss of rice and beans and will add many nutrients to your diet.
Fruits and nuts are also your friends in DP, just don’t overdo their consumption.
STEP # 3 : FINE ADJUST
If you made it through step 1 and 2, then you’ve probably felt a tremendous difference in your body, haven’t you?
You are already following the paleo diet, the next step is just to make an adjustment. The Paleolithic diet is dense and rich in nutrients, but you can still benefit from some supplements.
1 – Supplement
Talk to a nutritionist and consider supplementing with omega 3 (fish oil), vitamin D and probiotics. These three are very important for your health in general.
2 – Sleep more and better
Technically “sleeping more” does not have to be in an article on diet and nutrition, but healthy sleep is a very important topic in the paleo movement, in addition to being essential to keep your hormonal levels regulated and also to help you lose weight.
Try to sleep 8 hours a day. Sleep in a very dark room, with no light source in it. Use blackout curtains to block street lighting, if necessary.