WHAT TO EAT AND WHAT TO AVOID ON THE PALEO DIET MEAL PLAN
If you would like to adopt the Paleo diet meal plan, here is information for you that enumerates what to eat and what to avoid while on the diet plan.
#What to Eat
Vegetables are highly encouraged. However, the consumption of starchy vegetables such as yams, sweet potatoes, potatoes and cassava should be limited or better avoided. Propagators of the Paleo diet meal plan are of the opinion that any vegetable that cannot be consumed raw should be eliminated from the diet.
Fruits such as berries, apples and oranges are perfectly fine for the diet but you should consume them in moderation. Equally important, don't consume fruits in their dried version e.g. dried apricots or their dried products. Again, fruits such as grapes and bananas should be avoided as they contain a lot of sugar.
*Eggs and Meat
The Paleo diet plan advocates for the consumption of meat and eggs. However, you should stick to the grass-fed products and avoid meats that contain additives and preservatives in the meat you consume. Pork, game, beef, chicken, turkey and fish are the best for this diet. Chicken eggs, quail eggs and any other type of eggs are included in the diet.
*Seeds and Nuts
All nuts and seeds, save for peanuts, are allowed. Peanuts are exempted because they are legumes. However, if you'd like to lose weight, you should moderate your consumption to about four ounces every day. Coconut and almond flour are also included in this list.
Unprocessed oils such as coconut oil, walnut oil, tallow, lard, olive oil and canola oil are highly recommended for this diet plan. Fish oil supplements are also encouraged. However, processed vegetable and hydrogenated oils are heavily discouraged. Furthermore, the existence of processed oils came with agriculture and industrialization.
Drinking a lot of water is highly emphasized in the Paleo diet meals. Plain tea "without milk" as well as fruit and vegetable juices are also allowed.
#Foods to Avoid
The entire family of cereal grains should be avoided. This includes wheat, rice, corn, oats and barley. Proponents of the diet put much emphasis on avoiding white flour and rice as they contain refined carbohydrates.
As aforementioned, legumes are not included in the Paleo diet plan. This includes all kinds of beans; string beans, kidney beans, black beans, soybeans, lima beans and mung beans. Again, black-eye peas, sugar-nap peas, snow peas and peanuts should be avoided.
Dairy products such as butter, yogurt, skim milk, whole milk, cream, cheese, ice cream and dairy creamer are prohibited.
You should also steer away from alcohol, soft drinks, refined sweeteners and iodized salt. Processed foods should also be eliminated from the diet. It's important to note that the Paleolithic diet offers a number of benefits including weight loss, increase activity and general body health. Adopt it, stick to it and you'll gradually start to enjoy its benefits.
A DAY IN THE LIFE OF A PALEO DIET MEAL PLAN
On any given day a Paleo meal plan may include foods like vegetables, eggs, fresh fruits, nuts, lean meats and seafood. Such a meal provides you with nutrients such as phyto-nutrients, soluble fiber, antioxidants, carbohydrates and monounsaturated fats.
When preparing a Paleo meal, you need to focus on poultry, red meat, fish, eggs, nuts and seeds, vegetables and fruits. A small amount of honey, plant oils and dried fruits can also be included in your meals. Avoid any processed food with artificial ingredients, refined sugars, grains, salt and saturated fats.
Once you have made an effort to reduce your intake of packaged foods and grains, then you are ready to start following a daily Paleo diet. Read on to see a sample daily meal plan on the Paleo diet.
Eating simply is one of the basics of the Paleo diet; simply generally means that you eat less food. For your breakfast you can prepare two scrambled eggs and turkey bacon. This a good and hearty meal that can be combined with Paleo pancakes. You can prepare a Paleo pancake by combining one cup of almond flour, three eggs, ¼ teaspoon of a vanilla extract and ¼ teaspoon of cinnamon. This will give you around 4 to 5 pancakes. You can also try spinach and tomato omelet together with strawberries.
You can try a protein-style hamburgers or a big salad. Begin with a combination of greens, sliced carrots, sliced avocado, diced red pepper, raw mushrooms sliced, chopped walnuts, diced spring onions, lemon juice and equal amounts of olive oil.
Prepare any combination of eggs, vegetables and meat. A sofrito of the olive oil, onions, garlic and red, orange and green peppers are just sauteed Paleo. You can also try ground beef, tomatoes, sliced potatoes and spices to give a different but great taste sensation.
For a dessert, you can bake some apples slices with cinnamon and walnuts.
The best snacks to eat early in the afternoon are fresh fruits such as bananas, apples strawberries and blueberries. You can also try guacamole together with raw broccoli plus carrots, peanuts, almonds, cashew, or even a homemade jerky.
All dairy products such as yogurt, milk and cheese are excluded in this died. Coffee, legumes and alcohol are also not allowed in your daily intake.
The Paleo diet plan is simple and only requires you to eat healthy and natural food. This diet has no calorie counting therefore ideal for those who want lose weight. It does not require you to purchase any expensive prepackaged food, all you need to carefully plan your meals and then prepare them. Other benefits of Paleo diet include a smoother, healthier skin, increased energy and a deeper and much more restful sleep. Remember to consult with your doctor for more advice.
COMMON MISTAKES TO AVOID ON THE PALEO DIET
What follows are some of the most common mistakes while on the Paleo diet meal plan that people are making every single day and the idea behind informing you of these mistakes is to help stop you from making the exact same ones yourself and undoing all of the good work that you have already put into your diet regime. There is no doubt that this particular diet can have some amazing results when it is done correctly, so read on in order to find out more about what you should not do.
First, people will often try to completely eliminate fat from their Paleo diet as they believe that it is evil and will result in them putting on weight rather than losing it. The truth of the matter is that you need some of it in your diet as it makes you feel more full and helps to absorb various nutrients and minerals in your food, so include some without going crazy and you will benefit from doing so.
Avoid Extremes with this Diet Plan
Another mistake is that they try to make everything around the Paleo diet plan and this will then put undue pressure on their body as we all naturally crave different things as some kind of treat every now and then.
The problem is that so many people go from one extreme to the other when in actual fact you can have that little treat at different times as long as it does not become a mainstay in your diet because the main focus of this type of diet has to be on eating more natural meat and vegetables for the majority of your food with little tit-bits thrown in to keep your interest alive.
People are also guilty of thinking that they can eat as many nuts as they like because surely nuts have to be part of the Paleo diet plan?
In actual fact, you should look at limiting the amount of nuts you eat because they do not actually help you to lose any weight, so if you are having them as a snack, then always make sure that they are small portions rather than a big bag or you will undo the hard work you have already put in to lose some weight.
Finally, people believe that they need to eat less in order to lose weight on this diet because they believe that the idea is that in the Palaeolithic era food was scarce, which then leads to binges rather than controlled meals on a regular basis.
Small Regular Meals
This is the wrong way to do things because you need to eat small meals on a regular basis and make sure that you get enough fats and protein in order to give your body the fuel it needs to actually work. Binging in your diet will only result in your metabolism going haywire and losing weight will become extremely difficult as a result so small meals on a regular basis is undoubtedly the way forward.
People, therefore, make these common mistakes while on the Paleo diet plan and you can see that in order to avoid making them it simply involves you taking that little bit more care and fully understanding what the diet involves before you even start it. By taking your time you will not only manage to lose weight, but will also be healthier as well and benefit from it not only now, but in the long term as well.
HOW DO I SHOP FOR PALEO FOOD?
Shopping for food on the Paleo diet meal plan doesn't have to be difficult. If you're on a budget, then there is a simple plan you can follow to get the healthiest food for your money. First, prioritize animal protein, and then move on to vegetables followed by fruits and lastly fats.
Animal protein is where you want to spend the bulk of your budget. Always go for organic grass-fed or pasteurized meat. Buy it fresh and buy what is available. If you can't find organic grass fed lamb but you see organic beef, then buy the beef and change your dinner recipe for that night. If you see organic chicken on special, then buy a bunch of them and eat chicken all week, or freeze some of them.
For best results eat organic
If your budget is too tight to afford the best quality, then at least try to stick to meat from ruminants (beef, lamb, venison, goat, buffalo etc). These animals feed on their natural diet for at least a portion of their lives. Their meat also has a better ratio of Omega-6 to Omega-3 than meat like pork or chicken.
It's best to buy the leanest cuts and trim the fat from them. Many of the unhealthy things like environmental toxins, hormones and antibiotics reside in the fat, so it should be trimmed or drained before consumption. Always eat non-organic chicken without the skin for the same reasons. It's best to avoid pork altogether if you can't buy organic.
The next source of animal protein is fish. Since this will only last for a day at home, don't overspend here. Buy enough for one meal of your paleo diet plan unless you are planning to freeze it. Wild-caught fish is good but pricey. You can buy less expensive fish that is often just as good like cod or scallops. Look at frozen fish as well; these are often a good substitute to the pricey stuff.
The final source for animal protein is eggs. There is only one rule here; buy organic. They are more expensive than "cage free" eggs but even so, they are still one of your cheapest sources of high quality protein.
Once you have your animal protein sorted, it's time to look at fruit and vegetables. It is not always best to buy organic. It's better to spend less on fruits and vegetables and more on better quality meat. A little pesticide on your produce is tolerable if it means you get high quality protein from meat, fish and eggs.
As a general rule, to gain the benefits of Paleo diet plan always buy in season and buy what's on special offer. Get your vegetables sorted before you purchase fruit. You can do without fruit if necessary, but you need to eat your veggies. Buy dark, leafy vegetables, as they are more nutrient-rich. Stay away from vegetables like lettuce, celery and cucumbers, as they don't have much nutrition. To save money you can also purchase frozen vegetables.
The next stop is fats.
Dietary fat can be expensive so don't go crazy on things like nuts and seeds. Coconut products are good, inexpensive source of fats, especially coconut milk. In addition, avocados are a good source of fat and are available all year around. Olives preserved in salt and water are also a good choice. These are the staples for fats so go for them first. If you still have some room in your budget, you can buy nuts and seeds last.
When your dietary budget allows, you can go for higher priced items like cold-pressed extra-virgin olive oil, unrefined coconut oil and organic pastured butter. These are all good sources of fat and they can last for months.
The last thing you may want to consider is stocking up on herbs and spices. They can be expensive but, adding a little to your spice rack each week will make eating chicken five nights a week much more interesting.
CONCLUSION – START YOUR PALEO DIET TODAY
As we conclude this guide we must remember that the Paleo diet meal plan is a consumption plan designed to replicate the nutritional habits of humans' hunter-gatherer ancestors. It is based on the principle that human beings might attain better health and optimal weight by avoiding diets high in carbohydrates and sugar and instead eating a lot of lean meats, fish, fruits and vegetables. Below are 6 tips to help you start the Paleo diet today:
You get a pretty excellent idea of what the Paleo diet plan is all about by researching on the internet, books, journals or joining Paleo groups in the different social networking sites such as Facebook, twitter and meetup.com. You should know which foods the Paleo diet avoids also.
Advocates of the Paleo diet meal plan believe that there is a direct association between the increasing prevalence of several chronic diseases, like obesity, diabetes as well as heart disease, with the increasing intake of carbohydrates and sugar. Advocates recommend eating a diet like that of our hunter-gatherer ancestors where foods like sugar, bread, pasta, cereals, dairy products, trans fats and fatty meats were not available as the only way to attain better health.
Moreover, advocates recommend us to keep away from starchy vegetables like corn and potatoes, legumes, peanuts, beans, and every type of fruit juices and sodas.
2. Identify the best Paleo diet foods
A Paleo diet is rich in protein, a nutrient which enhances satiety and increases weight loss better compared to processed carbohydrates. The best Paleo diet foods should incorporate chicken, fish, shellfish, avocados, eggs, nuts, berries, turnips and carrots.
3. Include Paleo diet in your everyday plan
Arrange how you'll include the Paleo diet in your everyday plan. Foods high in carbohydrate, whole grains foods are easily accessible in fast-food cafe and vending machines, however Paleo diet foods are difficult to get. Less Paleo foods are kept in a pantry. Get into the pantry and remove all processed food, such as rice, beans, bread, sugar, cereals, pasta, candy, sodas, cake mixes and potato chips that is kept there.
Donate unopened and usable products to local food pantry or either throws it all away or feasts on it for some days to eliminate it. An effective start of the Paleo diet implies scheduling the foods you'll take for breakfast, lunch as well as dinner. In this way, you'll not be prone to reaching for processed foods once hungry.
4. Get ready for the effects of radically reducing carbohydrates intake
People taking a diet rich in carbohydrates might experience a range of consequences when commencing a Paleo diet. It can result to dizziness, tiredness and constipation. Moreover, a Paleo diet plan might stimulate ketosis, a condition which leads to rapid breakdown of body fat. This might be particularly risky for expectant women and individuals suffering from diabetes.
5. Gradual transition
Slowly shun your processed food intake patterns and substitute them with Paleo diet foods. You can take up even a month. A best way to include this is to avoid purchasing any processed foods once you go to the market.
A best way to start a Paleo diet is to detox your body first. You can simply cleanse your body by taking just water together with lemon juice, cayenne pepper and maple syrup for a period of between 1-7 days.
Well that brings us to the end of this beginner’s guide to the Paleo diet meal plan, go out and take charge of your life and your diet.