If you are planning to lose weight and conventional diet plans are not giving you any better results, you may like to consider paleo diet this time. It is not just for weight loss but also helpful for the promoting clean eating, help with dietary intolerance or promoting digestive health.
The concept of the paleo diet is to eat the basic foods that existed at the time of pre-agricultural reform. The food that our ancestors used to eat is better to be used in modern world too. It includes fruits, vegetables, meat, seafood, and nuts. The addition of dairy is questionable and there is still a huge debate on which foods are a part of the paleo diet and which foods are not.
On a larger scale, paleo dieters follow a grain free, dairy free diet that is more natural towards its type. The weight loss benefits of paleo diet go side by side with other health benefits. Though there is not much research to support the results many people have successfully reduced weight by following a paleo diet. Let’s take a closer look at weight loss by the paleo diet.
Which foods can you eat in Paleo diet?
Paleo diet emphasizes on eating whole food. It also promotes a complete elimination of processed foods. The foods that you can eat in paleo diet are as follows.
Most of the vegetables are allowed in the paleo diet. The special benefit is eating the non-starchy vegetables such as broccoli, spinach, cauliflower, kale, zucchini, and tomatoes. You can also eat starchy vegetables but in moderation. You can enjoy a limited quantity of sweet potatoes, yams, and squash; they are carbohydrate-rich but are allowed to be eaten in the paleo diet.
You can eat fruits but in moderation. The only problem with fruits is their increased sugar content. However, those fruits, which are low in sugar such as berries, can be eaten without the risk of high-calorie intake.
You can eat almost all fruits, even the dried ones as long as they don’t have any extra sugar added to them.
People assume paleo diet to be a diet of only fruits and vegetables. This is wrong because you can also eat meat while following the paleo diet. It is preferred to eat local and pasture raised beef, poultry, and even pork. You can even eat high in omega-3 fats and low in mercury seafood.
Yes, you can also eat eggs as long as they are locally y obtained from pastured chickens, quails and other birds.
- Fats and oils
You must only use the minimal processed fat and oils. It includes walnut, avocado, coconut, extra virgin olive oil, coconut the milk and sometimes animal derived fats too such as lard and tallow.
You can also eat nuts and seeds such as macadamias, almonds, walnuts, cashew nuts, sesame and flax seeds.
You should not eat processed sugar but you can eat the natural sugar such as honey, maple syrup, and coconut sugar. Remember to use it in moderation.
Which foods can you NOT eat in Paleo diet?
There are certain foods that you are not allowed to eat in the paleo diet. Anything processed or packaged is generally out of context to be allowed in this diet. Make sure that you aren’t eating any of the following.
- Grains and legumes
You are not allowed to eat any type of grains such as wheat, barley, rye, corn, oats, rice, soy and its products. Additionally, you should also avoid foods that contain peanuts, beans, and lentils.
- Processed fats
You cannot eat highly processed fats such as vegetables, canola, palm, safflower, soybean and sunflower oil. Also avoid margarine, as it is a form of processed fats.
No dairy product is allowed in the paleo diet. You must not eat cheese, milk, yogurt, kefir, butter them and related products.
- Added sugar
All the foods that are not naturally sweet and use an additional sweetener in them should not be eaten. It includes sods sweets and packaged foods. Even the natural sugar contained foods should be used in moderation.
You cannot take many forms of alcohol. But many people believe that red wine and hard cider is fine to be used in the paleo diet.
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Can you lose weight with the paleo diet?
If you want a healthy way to lose weight, the paleo diet is something that will work for you. It will eliminate grains, legumes, refined sugars and fats from your diet. It follows the typical approach of dietary intake that has a high amount of protein, fiber in it and low fat and sugar in it.
It is even evident from research that paleo diet (that comes from our Paleolithic ancestors) takes roughly 30% calories from protein, 35% from carbs and 35% from fats. No artificial and processed foods are used and natural sweetener i.e. honey counts for 3% calories.
If we compare this to the modern American diet, it shows that modern diet has 15% protein, 50% carbs and 35% is fat. Sugar makes 15% and all these quantities show that we are now eating a super unhealthy food.
This is the best way to predict that taking the unhealthy food has the biggest contribution to weight gain. If you want this weight gain to be controlled there is this dire need to switch to the basic diet. It is necessary to keep protein, fiber, carbohydrates, sugar, and fat in balance.
The extra amount of any of these nutrients is harmful, despite the nutrients being helpful for the body.
How much weight can you shed on the paleo diet?
This is a question that many people wonder. The truth is that all diets are dependent upon a number of factors such as age, sex, metabolic rate, weight, lifestyle, dietary habits etc. there is no exact answer of this question about any diet.
Generally, if you follow the paleo diet, you may be able to lose four to eight pounds in one month, depending upon the variables listed above.
What if you don’t lose with the paleo diet?
Cutting out certain food ingredients ensure weight loss but there are chances that you may not lose weight despite being on the paleo diet. There is not a hard setup of counting calories in the paleo diet. But you aren’t counting them doesn’t mean that you aren’t eating them. It is necessary to work on portion control and controlled eating or else you may not lose weight.
If weight loss is still not happening despite being on the paleo diet for weeks, check for the following things.
- Reassess your sugar intake and cut unnecessary sugar.
- Do not eat starchy vegetables for some time.
- Eat non-starchy vegetables with each meal.
- Do not eat excessive amounts of seeds, nuts, and butter.
Does paleo diet help to overcome food craving?
If you are a sugar lover and often take high amounts of sugar, the response of your brain may become blunt and you feel more craving when you aren’t eating sugar. It is important to leave these things gradually with time. It is nearly impossible for a person to leave an addictive thing at once.
You may also feel withdrawal symptoms even from sugar like opiates. It may take a few days or weeks to be normal again.
Giving up on so many food items may cause craving in people because they are so used to eat unhealthy foods. It is normal to feel cravings when on the Paleo diet but the only way to overcome is by following a gradual uptake of this diet.
Do not completely eliminate using these foods at once. Start by reducing them and slowly stop using them. It will make your weight loss sustainable for long term.