How to get a Paleo Diet Plan The Easiest Lifestyle

The “Paleolithic” or “Paleo” diet (sometimes also referred to as the “Human Cave” diet) is based on the idea that our bodies better adapt to what our ancestors ate in the Paleolithic era. Although there are no predators, caves, and short life spans faced by cavemen, the reality is that many of the foods we consume today are not too healthy for us. For some people, returning to eating like cavemen is a way to restore balance. When done well, the paleo diet includes lifestyle changes that can help you lose weight and become a more active person.

See When You Should Try It? to learn more about when to go on a paleo diet can be beneficial.

Preparing myself

  1. Determine your Paleo target. Supporters of the Paleo diet believe that by reviving the way humans eat in the Stone Age, they can bring back a healthy lifestyle. Taking a paleo diet can help you lose weight, control blood pressure, and regulate your appetite. [1] If you have a different diet or health problem, the paleo diet may not be right for you.

Lifestyle changes, even things as simple as eating patterns, can bring big changes to your personal life. Knowing what you want to achieve can help make yourself motivated and stay on track.

  • Prepare your kitchen. The paleo diet includes eating more meat and vegetables that are fresher, so you will need a suitable place to store them. Make sure you have enough space in the freezer for meat, and a refrigerator to keep the vegetables cool.

Cooking paleo foods does not require special equipment, so there is no need to buy pots, pans, or additional equipment beyond what you already have.

  • Make meat the basis of your diet. This can mean red meat, pork, poultry, deer, eggs, or other types of meat. Meat for the paleo diet must come from grass-fed animals, not corn. This food difference is more important than certain types of meat selected. It will be better to recreate the conditions that cavemen get in their food, and prevent you from the sugars found in modern animal feed.

Fish and other seafood are also good meat to include. It contains healthy Omega-3 oil. Fish for the paleo diet must be wild, and not bred on farms. [2]

For each portion of food, the serving size of the protein must be 100 – 200gr, or approximately one to two palms. You can eat a little more or less depending on factors such as your weight or hunger, but each portion of food must remain within that range. [3]

  • Include vegetables, especially those with leafy greens, and fruits. Vegetables provide most of the fiber and carbohydrates that you will get from the paleo diet. Fruits will provide natural sugar intake for your body’s needs. This must be fresh and not dried fruit. Most fruits that are in line with the ethos of the paleo diet (ie eaten by cavemen) contain far less sugar than most of the fruits that are present. [4]

If you are diabetic, or have another obstacle in sugar intake, you should probably avoid sweeter fruits including grapes, bananas, mangoes, sweet cherries, apples, pineapples, pears, and kiwi, especially during the early diet.

Your daily intake of fruits and vegetables should be at least 9 serving sizes (around 4 1/2 cups). [5] You can divide this dose throughout the daily meal time to suit your appetite and menu as well as possible.

  • Use nuts and seeds as a snack or garnish on food recipes. Remember that peanuts are not nuts (but legumes or leguminous families), so just focus on real beans such as almonds, cashews, pine nuts, pecans, and walnuts. Fresh pumpkin or sunflower seeds are also good for consumption. This can be a good snack, but be sure to avoid salted beans and processed beans. It’s better to really avoid eating snacks, but nuts are the best choice. [6] [7]

You can also use almond flour or coconut flour for various recipes.

  • Use natural oils for cooking. Oil must be natural, such as olive oil, walnut oil, flaxseed oil, macadamia oil, avocado oil, and coconut oil, all of which are good sources of fat. These oils are good for soaking meat, or as a basis for frying meat and vegetables. [8]

Each serving of food must contain fat with a serving size of about one to two thumbs, and oil is a good source for it. [9]

  • Limit your intake of dairy products. Milk is a gray part of the paleo dieters. Most paleo diets forbid dairy products at all, because the introduction of ordinary milk appeared much later in human history, and milk consumption involved a large dose of carbohydrates in the form of lactose. What’s more, modern dairy products are obtained from cattle fed corn and other hormones, and are completely pasteurized to remove fat. If you want to eat more “primitive” diet foods, include dairy products such as full fat milk such as yogurt and butter from grass-fed cows. [10] [11]

Live Life like a Cave Man

  1. Take control of food intake. The paleo diet does not require you to eat food on a regular schedule. Instead, eat when feeling hungry. Of course you can eat regular food three times a day. But if you don’t feel hungry, you don’t need to eat just because it’s time to eat. [12]

Some paleo dieters like to fast for long periods of time between meals to better mimic the irregular eating schedule followed by humans in the Stone Age. This is certainly not a necessary part of the paleo diet, and being a paleo do not mean having to fast. The most important part is eating the right food. [13]

  • Start a collection of paleo food recipes. When you first start, you will probably still be able to use a portion of your recipe book to make basic foods such as lettuce and grilled food. However, you will soon find ingredients that cannot be used such as salt and processed foods. Expand your caveman recipe skills and explore many possibilities by building the basics.

Read your recipe book and adjust the recipe. You might need to combine one book in one folder or in digital form to make it easier for you to see it in a day.

Find out online websites and blogs about caveman food. There are also books about cavemen diets that can be purchased – visit the bookstore in your area. Popular websites for paleo cuisine include: Nom Nom Paleo, PaleoOMG, and RobbWolf.com.

  • Don’t really stick to the scheduled diet. Reducing wheat and processed foods can be very difficult in the modern world, especially in the early stages. Eating a piece of bread won’t damage your diet or make you fail. However, if you don’t see the results, you may need to reevaluate your diet and assess whether you steal food too often.

Some paleo dieters leave one day a week to eat whatever they want to eat. This can help create better discipline in the rest of the week. [14]

If you want to add “cheating food” as a gift to yourself, choose something that is filling and nutritious, like a banana with a teaspoon of peanut butter rather than taking a handful of cakes.

  • Drink lots of water. Water is the only paleo drink that is truly acceptable, and in particular it can be useful to keep your body functioning, especially considering you might be consuming extra protein. If not enough water, you can occasionally add a cup of freshly squeezed herbal tea or fruit juice. Avoid soda and processed fruit juices. [15]
  • Complete your diet occasionally with vitamins. Although the modern paleo diet can provide most of the nutrients needed, there are some weaknesses that may arise. If you don’t get all the right nutrients, consider taking additional supplements. [16]

Vitamin D. Unless your diet is full of wild fish, and getting enough sunlight, you might need Vitamin D.

Omega-3 fish oil. In general, you will need to maintain a balance between Omega-3 and Omega-6 oils. Unless you are on a full paleo diet, 1 to 2 grams of high-quality fish oil, with Omega-3 oil, is a great supplement to consume every day.

Probiotics. Western or vegetarian diets can sometimes damage the bacteria needed in the stomach. When starting a diet, maybe you need to complete what is consumed with the types of lactobacillus and bifidobacterium bacteria.

  • Exercise. In essence, a paleo diet is a matter of changing your lifestyle, and not just your food. Even things as simple as walking can very likely help to lose weight and get the best benefits from your diet. Paleo exercise involves natural movements (better without too much gym equipment) and sometimes strength training. [17]

Avoid excessive cardio exercise. This will add pressure to your body, and need more carbohydrates.

Crossfit is a general exercise program for paleo dieters, and can be useful for people who are looking for more intense sports. Crossfit fitness centers are also a great place to meet other paleo dieters.

When should you try it?

  1. Consider a paleo diet if your body is generally healthy. In most cases, the paleo diet carries very few health risks and is generally safe for most people to follow. It really depends on good sources of nutrition, including lean meats, vegetables, fruits, and nuts. [18]

But the absence of whole grains, legumes, and dairy products will make you lack the nutrients obtained from a traditionally balanced diet, so running a paleo diet may not be the best for yourself if you have special needs for fiber, calcium, or vitamins and minerals others.

In addition, the paleo diet will be unsafe if you have a vegetarian or vegan diet because soybeans and legumes — an important source of vegetarian protein — should not be consumed.

If you suffer from a medical condition that has been known before, you need to consult a doctor before trying to undergo a paleo diet or other major changes in diet. Especially those who have heart, kidney, liver or pancreatic disease can risk worsening the condition by undergoing a paleo diet. [19]

  • Try the paleo diet after consulting a doctor. Although the paleo diet in general will be safe for most people who do not have medical problems that have been known before, consulting a doctor or nutritionist before making major changes in dietary patterns like this is always recommended. [20]

Your doctor can discuss it with you to decide whether the paleo diet is the right thing for your medical needs. In addition, your doctor or nutritionist can help track the progress that you have achieved while undergoing a paleo diet.

  • Live a paleo diet for short-term weight management. Some clinical trials that last for 12 weeks or less indicate that undergoing a paleo diet can make it easier to lose weight and maintain a healthy weight. In addition, this study also shows better short-term glucose tolerance and better control of blood pressure. [21]

Remember that longer clinical trials are still needed to assess their long-term risks and benefits.

There are a number of concerns that having a long-term paleo diet can lead to higher levels of LDL cholesterol. Lack of calcium can also increase your osteoporosis risk, and reduced carbohydrates can cause ketosis. [22]

In addition, undergoing a strict diet such as the paleo diet can be difficult for long periods of time.

  • Be prepared to pay more for your food. Although the paleo diet can be useful, it can also be more expensive because it strongly encourages the consumption of organic meat from grass-eating cows and other foods that are less available. If you plan to go on a paleo diet, do it when your finances are balanced and budgeted for additional expenses. [23]
  • Keep wanting to adapt. The scientific community continues to question the various beliefs that form the basis of the paleo diet. Although many foods that are prohibited in this diet have been linked to health problems, many researchers continue to argue that the paleo diet might over-simplify dietary requirements. [24]

Try the paleo diet for several months and assess your health while living it and afterwards. If the paleo diet improves your health and the doctor concludes that it is safe for you to continue, it might be a good idea to continue. On the other hand, if you experience health problems while undergoing a paleo diet, be prepared to adapt or really leave it to something that is more in line with your own needs.

The Source https://id.wikihow.com/Menjalani-Diet-Paleo