The term of paleo refer to paleolithic era which dates from approximately 2.5 million to 10,000 years ago. Paleo diet is a method of diet based on what people consume in paleolithic era, paleo diet meal plan consist of lean meats, fish, fruits, vegetables, nuts and seeds.
Based on oxford dictionaries, Paleo diet can be define as ” a diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.”
Paleo Diet Rules
Like any other diet program. Paleo diet also has rules that must be met. some foods can be consumed while others should not be consumed. Some foods are lies in grey area which mean you can eat or leave it.
Food you can eat
Remember that the purpose of paleo diet is to mimic paleolithic human dieatary. Food you can eat in consist all meat or vegetables that can be hunt or gather in that era. The diet food list includes :
- Grass-fed meat: choosing grass-fed is healthier for you, the environment and closer to what our ancestors ate.
- Fish and seafood: choose wild-caught which is rich of omega-3
such as salmon, mackerel and albacore tuna
- Fresh fruits and veggies
- Nuts and seeds
- Healthful oils from fruits and nuts, such as olive oil or walnut oil
- Lean meats, especially grass-fed animals or wild game
Food you have to avoid
- Grains, such as wheat, oats and barley
- Legumes, such as beans, lentils, peanuts and peas
- Dairy products
- Refined sugar
- Highly processed foods
Why you might follow this diet
You might choose to follow a paleo diet because you:
- Want to lose weight or maintain a healthy weight
- Want help planning meals
Paleo Diet Meal Plan
There are lots of paleo diets meal plans recommendation out there. Some diet plans have stricter guidelines than others. Mayo clinic recomend meal plan as follows:
A typical day’s menu plan
Here’s a look at what you might eat during a typical day following a paleo diet food list:
A plate of broiled salmon and cantaloupe are sufficient for breakfast. But if you don’t prefer breakfast with seafood you can choose egg and spinach with raspberry as a snack
Broiled lean sirloin or chicken breast accompanied by raw salad with lemon juice dressing. If you need carbo, spaghetti squash with shrimp is ok.
Lean beef sirloin tip roast, steamed broccoli, salad (mixed greens, tomatoes, avocado, onions, almonds and lemon juice dressing), and strawberries for dessert.
An orange, carrot sticks or celery sticks.
The benefit of paleo diet
This type of diet is claimed to be able to lose weight, improve glucose tolerance, can reduce inflammation, improve workout and increase energy even reduce chronic desease risk.
The diet also emphasizes drinking water and being physically active every day.