Today I am going to talk about the Paleo diet.
The paleo diet, also known as the paleolithic or caveman diet, is based on eating natural foods found in nature: game meat, fish, vegetables, fruits, eggs, and nuts. This type of diet gives us improvement in our health and physical and mental well-being.
Let’s remember that our ancestors ate food that they hunted and gathered from nature.
Over time, our genes have evolved and are more than adapted to assimilate the food that today we have become accustomed to eating, unnatural or processed foods, and as a result of our diet and lifestyle, our diseases have increased.
Some of the foods we began to grow and eat were enemies of our genes and our metabolism. Our body was forced to process that “food” without the necessary natural enzymes; Over time this has led us to have high levels of obesity, autoimmune problems (gluten intolerance, lactose intolerance, etc.), high cholesterol levels, and other types that our ancestors were unaware of and that surround us today.
The paleo diet is mainly based on the consumption of animal proteins (meat, fish, eggs), essential for tissue formation, increase in muscle mass, etc. We know that proteins are very beneficial because they speed up metabolism and weight loss, due to their thermogenic effect.
Carbohydrates are obtained mainly from fruits, and tubers such as potatoes, sweet potatoes, or sweet potatoes. The consumption of fibrous carbohydrates from vegetables abounds. The main source of energy comes from fats, such as olive oil, nuts, avocado, egg, and coconut oil, we know that it is saturated fat, but good, it is a medium chain fatty acid, which is not They are stored in the body but are used as a source of energy, in addition, it will help us speed up metabolism and therefore fat loss.
A part of saturated fat is consumed in moderation since our body needs a small part of these fats for hormonal processes, what is not good are the trans saturated fats that come from the modern era and are the most harmful to health. Health. For example, industrial pastries, processed and refined foods, etc. These foods the further away from our diet the better
Sugar is avoided at all costs and also foods such as legumes, all cereals, flours, and dairy products.
We can use stevia instead of sugar and almond milk instead of cow’s milk. In the case of flour, we can use coconut or almond flour.
We are used to our current diet and therefore we will find a very restrictive diet at first, but if we stop to assess it well, we are not eliminating any macronutrients (fats, carbohydrates, and proteins) from our diet.
I rely on this type of diet, but I don’t follow it 100%, since I love oat flakes, but the base of my diet is based on protein, healthy fats, and moderate-low carbs (not Let’s forget that fat is a more energetic source (9kcal) than carbohydrates (4kcal).
As I always say, there is no stipulated diet for everyone and what could go well for me could not be good for another person, each one must know their body and most importantly, when you decide to make this change of diet in your life, always do it from the hands of professionals.
Example of the paleo diet
*Example of diet of approximately 1800kcal of a 70 kg male
On an empty stomach: 1 glass of water with a squeezed lemon
Breakfast: Omelette with 2 whole eggs + 4 egg whites with pepper and onion, cooked with 1 ch of coconut oil + 1 cup of red fruits and a banana
Coffee with stevia and a splash of almond or coconut milk
Lunch: 2 cans of natural tuna + 2 slices of pineapple + 30 gr of nuts
Lunch: 200 gr of chicken breast, turkey, lean beef, or lean pork + 200 gr of potato or sweet potato + Mixed salad dressed in olive oil and lemon
Snack: 150 gr turkey cold meat + 1 green apple + 30 gr of natural almonds
Dinner: 200 gr of salmon + Vegetables to taste