More and more people are getting into Paleo Dieting in order to lose weight or to simply switch to healthier lifestyle. However, newbies to the Paleo diet often have difficulties when it comes to finding Paleo ingredients and recipes and the right way to plan Paleo Meals.
At first glance, the Paleo Diet deceptively looks like a very easy program to get into. After all, it has a list of foods that you can eat. Plus, you don’t even have to count calories.
However, as you go through the Paleo Diet Food list, you will come to realize that although the food choices are many, there are restrictions in terms of the types of meats, fruits and vegetables that you are supposed to consume. One such restriction that most people have problems complying with is the necessity for these food items to be organic, and as everyone knows, organic foods can be pretty expensive.
There are ways by which you can succeed in Paleo Dieting. Let us take a look at some important tips for you to follow…
1) Get a copy of the Paleo Diet Food List.
It is very important that you have the complete Paleo Diet Food List so that you would know the specific foods that are allowed as well as the alternatives to those foods that are prohibited. There several Paleo resources have downloadable copies of this list.
2) Shop around.
Before you actually start on your diet, it is very important that you make the rounds of your local shops to see if they are selling foods and ingredients that are included in the Paleo Diet Food list. See if there are Paleo shops in your area. In the absence of a Paleo shop, you can check out groceries that sell organic meats, fruits and vegetables. Once you have found a good shop to buy your Paleo ingredients from, set a fixed shopping schedule in your week.
3) Prepare good storage equipment for your Paleo foods.
In order for your Paleo foods to remain fresh, you need to have good storage equipment. Make sure that you have a good working refrigerator for your fruits and vegetables. For organic meats, it is advisable to also invest in a freezer to ensure freshness of the meat. If you would rather go for the fridge that you have now, make it a point that you only purchase food items that you can consume within a day or two.
4) Research on Paleo Recipes.
If you are unsure on what meals to cook, you should do some research on the Internet for Paleo recipes. There are practically thousands of recipes that you can download from various resources on the World Wide Web. Or you can join a Paleo forum and swap recipes with the members. It is also wise that you check out your bookstore and grab copies of Paleo cookbooks that are available.
5) Plan your Paleo Meals.
Planning your Paleo meals is not so different from what you usually do with your regular meals. Check out the recipes that you have on hand and plan your meals accordingly. For breakfast, you can have tasty ground turkey patties with fresh veggies on the side. For lunch, you can opt for a fresh vegetable salad. For dinner, you can go for a delicious fish dish with steamed veggies and a slice of fruit. There are Paleo resources on the Internet which will give you a complete weekly Paleo meal plan as well as the recipes for the corresponding dishes.
The key to succeeding in Paleo Dieting is by picking and cooking the healthy foods that have been listed in the Paleo Diet Food list. You don’t even have to count calories. What is essential is that you eat the right types of food.
Because the diet emphasizes consuming foods that existed during the Paleolithic era – or the age of cavemen – it strictly does not allow the consumption of agricultural products such as grains, potatoes, legumes and dairy products, commercially processed foods, salt, vinegar and sugar. The diet itself is low in carbohydrates and high in protein and fiber.
Let us take a closer look at the foods that are specifically allowed in the Paleo Diet…
Unlike other diets that drastically reduce the intake of meats, the Paleo Diet actually allows that you eat meat. This would include pork, chicken, beef, fish, poultry and eggs. When it comes to beef, it is best to get the meat from cows that have been allowed to graze freely in pastures. Contrary to claims that the Paleo Diet is high in fats, advocates strongly advise that lean meats should only be consumed and that all fats should be carefully trimmed off. Frying and deep frying meats is also prohibited in the Paleo Diet. They are best broiled, roasted, or sautéed with natural (not hydrogenated) oil.
Fruits and Vegetables
The Paleo Diet emphases a much larger intake of fruits and vegetables. Practically all types of fruits and vegetables are allowed in the diet program. Great vegetables that come highly recommended in the Paleo Diet are carrots, collards, celery, bell peppers, lettuce, kale, artichokes, and eggplants. If you are conscious about the fats you consume, you can minimize your intake of avocadoes. Fruits are the best alternatives for those who want sweet foods. They contain natural sugars which are slower to break down by the body, compared with refined sugars. If you are diabetic, however, you might want to consult with your doctor on just how much fruits you should take.
Nuts like chestnuts, walnuts, hazelnuts and more are permitted in the Paleo Diet. The only exception is the peanut which is actually a legume and not a nut.
Prohibited Foods in the Paleo Diet
There are a number of foods that are prohibited in the Paleo Diet. Among them are grains such as rice, wheat, oats, rye, and barley because of their high carbohydrate content. Obviously, foods that are made from grains, like bread, pasta and flour, are also not allowed in this diet. Legumes like beans and peanuts are restricted as well. Also prohibited are potatoes and yams, on account of their high carb content. Dairy products like milk, cheese, butter, yogurt and ice cream are also not allowed. Definitely processed foods are a big no no in the Paleo diet. So don’t expect to eat bacon, salami or bologna in this program. Last but not least, the use of salt, sugar and vinegar is restricted in the Paleo diet. Healthier alternatives are used in place of these food seasonings.
As early as the 1970s, some medical professionals and nutritionists have been advocating the Paleo Diet not only as a means to lose weight, but also to improve a person’s overall health. However, this diet program was not attractive to the weight watching public primarily because of the many restrictions in the diet and the not-so-palatable foods that they are required to eat.
After numerous research, Dr. Loren Cordain and Robb Wolf made many improvements and revisions in the original Paleo Diet plan, which was released in September of 2010 as “The Paleo Solution: The Original Human Diet”.
Unlike other diet plans that require major reductions in calorie intake, both the Paleo Diet and Paleo Solution focus more on eating the right foods, in this case, foods that were once eaten by prehistoric man. It includes the consumption of lean meats, vegetables, eggs, fruits, nuts and fish. Prohibited from this diet are salt, sugar, vinegar, dairy products, legumes, cereals, grains and processed foods. However, the Paleo Solution also includes an exercise regimen that was not previously a part of the Paleo Diet.
Let us take a look at the advantages and disadvantages of this new and improved Paleo Solution Diet Program…
Advantages Paleo Solution Diet Program
The Paleo Solution retains most of the qualities that made the original Paleo Diet very popular. It discourages the consumption of unhealthy processed foods. It also emphasizes the need to eat lean meats, particularly those that do not have the “marble effect” (meats with streaks of fats). This makes this diet ideal for people with heart conditions, diabetes, and gastrointestinal ailments. Best of all, the Paleo Solution also includes an exercise plan, so that you lose weight and attain overall good health.
Disadvantages Paleo Solution Diet Program
The major disadvantage of the Paleo Solution is that it is a 30-day program. People need to follow this program strictly if they wish to achieve the desired results. Unfortunately, because of the restrictive diet, most people will have difficulty in adjusting to this program in such a short period of time. The Paleo Solution demands a complete lifestyle change, and not everyone has the time or effort to devote to such a drastic transformation. Another disadvantage of the Paleo Solutions is that it is not vegan or vegetarian friendly because of its recommendation to eat large servings of lean meats.
Cordain and the other developers of the Paleo Solution have been touting the diet’s effectiveness in preventing chronic illnesses such as heart disease and diabetes, as well as cancer and neurological disorders such as Parkinson’s Disease and Alzheimer’s Disease. Unfortunately, these are all just unproven claims based on testimonials from people who have tried out the diet. No long-term research studies have been done to determine the impact the Paleo Diet and the Paleo Solution have on disease and health.
If you are considering trying out either the Paleo Diet or the Paleo Solution, it is best that you consult first with your doctor if these diet plans would best address your weight loss problems and/or improve your overall health. In most cases, you will only need to switch to a healthy balanced diet and exercise more. But if you think you can cope with the many restrictions of the Paleo Solution, you might be able to attain the benefits that are being claimed by its diehard proponents.
Read About Paleo Diet Program for Athletes
If you ask a Paleo Diet advocate if this particular diet is a great way for you to lose weight, they will most likely answer “Have you ever seen a FAT caveman?” Obviously the answer is no. But is it justified that you go on the Paleo Diet on this basis alone?
Anthropologists and paleontologists who have studied what life could possibly be like during the Paleolithic period all agree that overweightedness and obesity are not serious health concerns. The reason for this is that primitive humans back then are always on the go, moving as bands or tribes in search of food and shelter. Since they are always active – hunting and moving from place to place – there is very little chance for their bodies to accumulate excess pounds and calories.
Foods are also limited to what they could hunt and gather. When it comes to hunting, naturally, this would include wild game, birds, fish and seafoods. Because they have no knowledge yet of agriculture and how to grow their own foods, they instead gather easy-to-reach fruits, vegetables and roots. Also, cooking techniques have not been developed way back then, so that primitive man primarily ate their foods raw.
Basically, these are the foods that are included in the Paleo Diet – lean meats, game birds, fruits and vegetables. You will not find cereals, grains, dairy foods and other agricultural products in a Paleo Diet menu. Also, the diet strictly excludes processed and pre-packaged foods. It also restricts use of salt, sugar and other vinegars.
Because of the many restrictions, weight watchers are not inclined to try out this diet. However, both doctors and nutritionists have come out with studies on the effectiveness of the Paleo Diet. Because of its low carbs and fats, and high proteins, it is very effective for people who want to lose weight, build muscles, or just want to improve their health. In fact, many proponents have been advocating the Paleo Diet as the best diet for athletes.
However, there are also some medical professionals who don’t readily believe the claims made by Paleo Diet proponents. They have said that the Paleo Diet is not a balanced diet. They are also not agreeable with the high servings of meat, because of the fat content. One argument that Paleo Diet proponents have been making in favor of this diet is that it prevents the development of chronic degenerative diseases. However, anthropologists have pointed out that the reason that such diseases were not prevalent among Paleolithic man is because they lead a very active lifestyle, prompted by frequent migrations and searching/hunting for food. Indeed, life was very different during the Paleolithic era compared to our Modern era wherein technological conveniences have led to people’s adopting a sedentary lifestyle.
If you are uncertain if the Paleo Diet is right for you, it is always best to consult with your doctor. He or she can perform a thorough health evaluation to determine if you need to be under such a restrictive diet. You also need to consider your personal preferences. Because of the highly restrictive nature of this diet plan, you may not find it appealing to eat foods that are raw or not as flavorful.
Read more -Paleo Diet for Athletes
Despite the popularity of Paleo Dieting today, there are still many individuals who have not found weight loss success in this radical diet program. To those who are still unfamiliar with this diet program, Paleo dieting involves eating foods that were gathered and hunted by Stone Age man during the Paleolithic Era. This era is prior to the development of cooking and agricultural techniques, so that excluded in the Paleo list are grains, legumes, potatoes and dairy products.
It is largely because of this highly restrictive diet that most dieters have not found success. Aside from not knowing which are the foods that are allowed in this diet program, they don’t know the right way of cooking them so that they could get the maximum benefits.
Let us take a look at the main essentials for succeeding in Paleo Dieting…
The Paleo Diet Food list is a comprehensive listing of all the foods that you are allowed to eat in this diet program. You can find this lengthy list in numerous Paleo resources on the Internet. As was mentioned earlier, this list does not include grains, legumes, potatoes, and dairy products. Other foods that are not included in the list are pre-packaged and processed foods, salt, and vinegar.
Having a good fridge and cupboard is essential for Paleo dieting so that you can stock up on the healthy foods that are permitted by the diet program. Proper storage will ensure the freshness of your ingredients. Also, it has the added advantage of preventing you from cheating on your diet if you find yourself suddenly out of Paleo food. So make sure that you stock up your fridge and cupboard with all Paleo essentials.
Find a Good Paleo Shop
Try to check out your local shop if there are any stores that sell Paleo foods and/or ingredients. If there are no such shops in your locality, better purchase all food items from groceries that sell organic food. Take note that organic meats and vegetables can be very expensive. In the absence of a Paleo or organic shop, you can make the extra effort to grow organic vegetables yourself especially if you have space in your garden or backyard.
Buy a Paleo Cookbook
One of the most common misconceptions that people have about the Paleo diet is that the foods are not delicious because of the absence of seasonings. Truth to tell, however, there are thousands of delicious Paleo recipes that alternate salt and vinegar with healthier seasonings. Invest in a Paleo cookbook from your local bookstore today or you can download recipes from the Internet.
Find a Paleo Buddy
People have said that weight loss goals can be easily met if you share your determination with a friend. Try to meet other people who are into Paleo dieting. Exchange tips on how you can both meet your goals of losing weight.
Discover other essentials for losing weight through Paleo Dieting today.
There is a diet that has yet to catch the attention of majority of weight watchers, but proponents have been attesting to its effectiveness in promoting both weight loss and good health. We are talking about the Paleo Diet.
The Paleo Diet is short for the “Paleolithic Diet“. If you review your history, the Paleolithic Period encompassed 2.5 million years of Prehistory and ended at the Pleistocene period around 10,000 years BP. During this period, humans banded together and survived by hunting wild animals and gathering fruits and vegetables. This is also a period when humans were in the early stages of developing tools, but they have yet to come up with the agricultural techniques which will provide them with a stable source of food. Foods that were commonly consumed by cavemen during this period of prehistory are included in the Paleo Diet.
Many weight watchers try out the latest fad diets, not realizing that they are doing their health serious harm. I’m not sure if they already saw the Paleo diet food list or the diet itself but he reason for this is that a lot of these diets require the total elimination of certain foods, which are actually needed by the body’s various processes so that it could function effectively.
Rather than go for elimination diets, nutritionists and dieticians strongly recommend that dieters still eat a well-balanced diet but reducing their intake of bad saturated fats. Let us take a look at the foods that should be incorporated in a dieter’s meal plan.
For those who are striving to achieve significant weight loss or change their present diet to something healthier, the Paleo Diet may seem like the solution to all their weight-related problems. Great is the interest in this diet that many individuals are meticulously researching the Internet and their local bookstores for the Paleo Diet Food List and other important information.
Welcome To My Paleo Diet Food Site!
The Paleo Diet is short for the Paleolithic Diet. It works on the theory that slow human evolution has not enabled our digestive systems to adapt to foods that have been agriculturally cultivated. Simply put, it focuses on eating typical caveman fare, namely meat, fruits and vegetables.
The Paleo Diet Plan does not include grains, legumes, dairy products, and processed and packaged foods. Because this diet is very restrictive, many dieters may find it difficult to stick with it for the long term, especially since it also prohibits the use of seasonings like salt and vinegar. There is also the fact that genuine organic foods, which the diet requires, are more expensive. Still, those who have tried this diet can attest to its effectiveness.
Paleo Diet Food List Menu
When coming up with Paleo Diet Menus, it is very important to know which foods are acceptable. Listed below are the specific foods that you should include in your Paleo Diet Recipes…
- Meat = Pork, beef, lamb, veal, goat, rabbit, sheep, etc.
- Game Meat = Deer, wild turkey, bear, moose, woodcock, reindeer, etc.
- Poultry = Chicken, duck, goose, quail, turkey, etc.
- Eggs = Chicken eggs, goose eggs, duck eggs, quail eggs, etc.
- Fish = Salmon, trout, tuna, halibut, sole, cod, tilapia, mackerel, herring, anchovy, turbot, etc.
- Shellfish = Clams, oysters, mussels, scallops, etc.
- Crustaceans = Shrimp, lobster, crab, etc.
- Green leafy vegetables = Cabbage, spinach, lettuce, watercress, arugula, bok choy, mustard green, beet tops, etc.
- Root vegetables = Beets, turnips, carrots, radish, yams, sweet potatoes, cassava, etc.
- Other vegetables = Tomatoes, onions, celery, leeks, eggplants, green onions, broccoli, cucumber, asparagus, artichokes, okra, Brussels sprouts, squash, etc.
- Fruits = Apple, orange, banana, all types of edible berries, peaches, pears, pineapple, papaya, grapes, kiwi fruit, mango, tangerines, persimmons, lime, watermelon, lychees, honeydew melon, etc.
- Nuts and seeds = Sunflower, Brazil, pumpkin, pistachios, chestnuts, cashews, almonds, hazelnuts, pecans, walnuts, macadamia nuts, etc.
- Mushrooms = Button, oyster, chanterelle, shiitake, morel, porcine, etc.
- Herbs (Fresh and Dried) = Chives, rosemary, thyme, oregano, sage, dill, coriander, parsley, mint, lavender, etc.
- Spices/Natural Flavor Enhancers = Onions, garlic, ginger, black pepper, hot peppers, chili, mustard seeds, cumin, turmeric, nutmeg, vanilla, cinnamon, etc.
Learn More About Paleo Diet Food List
This is just a partial Paleo Diet Food List. To get a more complete listing, there are a number of great resources on the Internet.
For those who are concerned about the fat content of the meats recommended, the Paleo Diet emphasizes the consumption of lean red meats, not those with white streaks of fat. Because salt is restricted in this diet, you should substitute it with spices and natural flavor enhancers mentioned above. An excellent substitute is celery because of its high sodium content. For frying, do not use commercially processed cooking oils, butter and fats. Substitute them with fruit and vegetable oils or olive oil. Other foods that should be avoided include sugars and alcohol.
Learn more about the Paleo Diet Food List today!
For many athletes (who have not heard about the Paleo Diet for athletes yet), finding the right diet that will meet both their training requirements and their personal food preferences can be a problem. While they require higher protein and carbohydrate intake, it can be difficult to find good, healthy sources of these foods. Thankfully, nutrition expert Dr. Loren Cordain, Ph.D. has come up with the Paleo Diet for Athletes.
CLICK HERE to DOWNLOAD 300+ Recipe on Paleo Diet for Athletes
Basically, the Paleo Diet involves eating foods that were consumed by cavemen millions of years ago before agricultural techniques were developed. This diet, therefore, excludes grains, legumes, potatoes, dairy products, salt, sugar, and processed foods. However, because athletes need to consume higher quantities of carbohydrates to meet workout energy requirements, certain foods are allowed such as sports drinks (which are prohibited from the basic plan).
The Paleo Diet Plan for athletes also recognizes the need for proteins. Lean meats are highly recommended. However, athletes are advised to avoid eating meats with the “marble effect”, meaning with white streaks of fat in the meat. Great meats include chicken, T-bone, sirloin, top round, and strip steak. Aside from their protein content, fish like salmon, herring and tuna are recommended for their high levels of Omega-3 fatty acids. And these are included in the Paleo Diet food list.
Paleo Diet Menus for athletes should include foods derived from plant sources, with the notable exception of agricultural products such as grains, potatoes and legumes. It is very important to eat large servings of fruits and vegetables. Of course, not only vegetables need to be consumed raw. It is advised to cook veggies using healthier techniques like steaming and boiling to preserve their vitamin and mineral content.
Paleo Diet for Athletes’s Breakfast
Breakfast may be problematic for athletes who are accustomed to eating large bowls of cereals. The Paleo Breakfast instead emphasizes the consumption of vegetables and fruits, as well as proteins in the form of eggs.
Another factor that may make fitness enthusiasts think twice about going on the Paleo diet is the restricted use of salt and vinegar. Rather than use salt, you can substitute it with dried celery (which has high levels of sodium) or other natural spices like pepper, garlic or chili powder. An excellent substitute for vinegar is lemon juice.
In this book “The Paleo Diet for Athletes”, Dr. Cordain describes a diet plan that revolves around an athlete’s training schedule, which is divided into five stages…
Stage 1 = Eating Before Exercise
Stage 2 = Eating During Exercise
Stage 3 = Eating 30 Minutes Post (or After) Exercise
Stage 4 = Short-Term Post Exercise
Stage 5 = Long-Term Post Exercise
To have a better idea of a Paleo for Athletes diet plan, here is a sample menu for each of the above stages…
Stage 1 = Boiled eggs and fresh peach
Stage 2 = Gatorade or other sports drinks
Stage 3 = Smoothie made from blueberries and pineapple juice mixed with protein and glucose powder
Stage 4 = Zesty grilled turkey breast, herbed new potatoes, and garden fresh salsa
Stage 5 = Buffalo steaks with mushroom sauce, stir fried garlic asparagus, and walnut crusted strawberries
Check out Dr. Loren Cordain’s “The Paleo Diet for Athletes” for a more detailed discussion on this special diet plan!