Best Paleo Diet For Weight Loss – In this new series called “Nutrition Down” we’ll answer some of the most popular questions we hear from clients about the best nutritional support to help them achieve their fitness goals. We turn to our coaches, qualified holistic lifestyle coaches, for information and advice.
Everyone knows someone who follows a Paleo diet. There are various interpretations, but the basic premise is to eat healthy, natural, nutritious food (hence the reference to the Paleolithic Stone Age / Caveman era). These foods include meat, eggs, seafood, nuts, seeds, fruits and vegetables. Many paleo advocates encourage grass-fed and pastured meats, wild-caught seafood, and organic vegetables — fruits, nuts, and seeds in moderation.
Best Paleo Diet For Weight Loss
Paleohumans, on the other hand, avoid dairy, grains, soy, legumes (beans, peanuts, lentils), sugar, alcohol, modern vegetable oils (canola, safflower), and processed foods. This type of “clean” diet is very intense and requires a lot of preparation, but once you get the hang of it, it’s very easy to follow.
Paleo Diet Beginner’s Guide, Meal Plan And Food List
So why do such a crazy thing? Most people follow it to feel healthier, lose weight and increase energy. Others may be looking for a specific solution with food sensitivities (inflammation, skin rashes, post-meal discomfort, etc.) or other current health conditions such as IBS, hypertension, arthritis, and osteoporosis. Finally, there are those who are philosophical about the amount of processed and genetically modified foods on our plates and see Paleo as a total rejection of junk food created for convenience, calorie counting, or profit.
Why not include “healthy foods” such as grains, legumes, and pasteurized dairy products? Paleo believes that these foods irritate the gut, cause inflammation, and are the source of many health problems and food sensitivities. As PaleoMom (Sarah Ballantine, Ph.D.) points out, “This diet protects the digestive system from harmful proteins that cause inflammation (like gluten), protects the kidneys, liver, and pancreas from overwork, and restores balance to your body.”
There are hundreds of paleo resources, from books and websites to bloggers that cover different angles, such as Paleo-Parent, Paleo-Beginner, etc. Some good starting points include:
If that lifestyle seems like too much of a change from where you are now, you can go “partly paleo” by cutting out some of the major culprits like processed foods, sugar, and gluten and see how much better you feel. . Craig Boyd, one of our nutrition coaches, says, “Almost all successful diets (paleo, vegetarian, Mediterranean, Dukan, etc.) focus on fresh, completely unprocessed foods. These are the macronutrients that change from program to program – if you stick to only all-natural products, you’re on the right track.
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Contact one of our nutrition coaches: Pepe, Craig, Kelly or Terri-Lynn to create a personalized nutrition program tailored to your needs. Although the paleo diet is a popular program among those trying to lose weight, it continues to grow. More confusing than other targeted diets – the keto diet or the more complex Whole30. Our guide to the best paleo grocery shopping list will help you plan your next trip to the grocery store. If you’re trying the paleo diet for the first time, we’ll cover everything you need to know before you get started.
The paleo diet encourages an emphasis on protein and a reduction in sugar, but requires reducing or eliminating the amount of sugar in the diet.
, certain product groups. Paleo diets focus on protein intake for weight loss with an emphasis on dairy, starchy carbohydrates and sugar. In medical circles, they are known as the “caveman” diet because the diet promotes as many whole, unprocessed foods as possible; Proponents say these “clean” foods can boost your energy, kick-start your metabolism (and thus help you lose weight), and naturally reduce inflammation.
“The paleo diet is designed to include foods that our hunter-gatherer ancestors ate that did not require any technology to produce. The idea is to help prevent disease, reduce inflammation, lose weight, increase energy from fruits, vegetables, protein and healthy fats, avoid processed foods, and avoid salt and sugar,” explains Lauren Harris-Pincus, MS, RD. The author
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However, food groups. “It excludes whole food groups like grains, dairy and legumes that can cause some nutritional gaps,” she says.
. So, if you’re considering going paleo, add or combine foods wisely and make sure you’re eating enough calories. “Eliminating whole grains and beans can make it harder to reach your fiber goals, and statistics show that 9 out of 10 Americans don’t reach them anyway,” she says. So, eat more fruits and vegetables (and other fiber-rich snacks!) to get those fiber grams.
Fiber isn’t the only issue when it comes to nutrients and paleo diets. “It’s also important to make sure you’re getting enough calcium while avoiding dairy. It’s hard to meet daily needs without fortified foods, so unsweetened nut milks may be needed,” she says. Check the labels of many organic foods
Fortified with calcium If you are already using supplements to meet nutritional standards, you can add calcium. You can also double your intake of staples like fish, non-starchy green vegetables and broccoli or Brussels sprouts.
Easy Paleo Meals Ready In 30 Minutes
Finally, the Paleo plan has more room for treats compared to the Keto plan – but don’t load up on Paleo-approved treats as often. “That doesn’t mean refined sugar is off the table, but agave, honey, maple syrup and coconut sugar are. Sugar is sugar in your body,” Harris-Pincus explains. Treat these foods as you would sugar anywhere else, and instead eat raw, whole foods for most meals and snacks.
There are many dietary alternatives on this list that you can use to your advantage, such as using almond flour in place of regular flour, margarine or grass-fed butter in place of other fats. Before starting the paleo diet, here’s a handy guide to what to eat:
This list is so extensive that you will have to say goodbye to several food groups that you eat regularly every day. All breads, candies, liqueurs and our favorite sauces are getting the axe. So are the tasty vegetables known as nightshades (that is, some vegetables that prefer to grow in the shade), a controversial solution that some health experts believe is best.
Before starting a diet, even if weight loss is your goal, talk to your doctor about how a paleo diet program might affect your health. Paleoplans can cause people to avoid healthy food groups (including legumes and vegetables!) and not get adequate calorie intake, says Harris-Pincus, so eating enough meals and snacks is essential.
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Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can’t resist a good sampler, a margarita, a new HIIT class, or a good laugh. Learn more about her at her website: isadorabaum.com.
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Lemon Creamed Asparagus Mushroom Chicken – – Lemon Creamed Chicken Asparagus and Mushrooms – Delicious dairy free, paleo and gluten free creamed chicken.
Paleo Breakfast Muffins – – These Paleo Breakfast Muffins are the perfect breakfast. Tasty, easy, healthy and filling.
Zucchini Pasta with Pesto Noodles – – This 3-ingredient Zucchini Pasta with Pesto Noodles is what everyone on a diet has been waiting for. Avoid high-calorie pasta and choose this recipe.
Baked Salmon in Foil – – Baked Salmon in Foil – Your salmon is seasoned with lemon, onion, dried oregano and asparagus for a rich flavor. Gluten Free, Paleo and Low Carb!
Day Grab & Go Keto/paleo Diet Plan
Vegetable Soup for Weight Loss – This recipe for vegetable soup for weight loss is one of our favorites! Full of veggies and flavor, naturally low in fat and calories, it’s the perfect lunch or snack!
Raspberry Coconut Oil Bites – – Metabolism Boosting Raspberry Coconut Oil Bites – Paleo Dessert or Snack for Healthy Weight Loss
Paleo Chicken Curry with Coconut – – I absolutely love this easy paleo chicken curry recipe. I like it because I can make it quickly and it’s filling