The paleo diet, or paleolithic diet, has been in the news for a few years. It aims at adopting the same diet as our ancestors’ in order to respect the physiological needs of the body and help it to function optimally. It is a diet based on proteins, plants and oilseeds. In addition to weight loss, it allows for more energy and improved health in general.
Characteristics of the paleo diet :
-Based on the consumption of animal proteins and plants
-Dairy products and grains are banned from the diet
-Popular with athletes because it improves performance
-Rapid weight loss, especially of fat mass
-Risk of nutritional deficiencies if poorly managed
The main principles of the paleo diet
The Paleolithic diet was popularized in 1985 by Dr. S. Boyd Eaton in a scientific journal article.
It was then supported by a book published by Loren Cordain, Ph.D., who gave indications on how to follow this diet in our time.
What is the paleo diet?
The Paleolithic diet tries to install and return to the diet of our ancestors, before the industrial era.
The Paleo diet would indeed be more adapted to our physiobiological needs.
Thus, it would allow the body to function at full capacity and to improve its physical and intellectual capacities on a daily basis.
The Paleolithic diet allows you to achieve the following objectives:
–Weight loss
-Muscle mass gain for athletes
-Improvement of the general state of health
-Reduction of fatigue
-Reduction of digestion problems and acid reflux
-Clearing of sinuses, disappearance of morning stiffness, normalization of intestinal functions (for some people)
How can I loose weight throut the Paleolithic diet ?
Key Principles of the Paleo Diet:
- Eliminate Starchy and Processed Foods:
- Focus on whole, unprocessed foods.
- Avoid grains, legumes, dairy, refined sugar, and processed foods.
- This reduction in starchy and processed foods leads to a decrease in calorie intake, aiding initial weight loss.
- Increase Protein Intake:
- Consume lean meats like chicken, turkey, beef, and fish.
- High protein intake increases satiety, reducing overall food consumption and helping maintain muscle mass during weight loss.
- High Fiber Consumption:
- Eat plenty of vegetables and fruits.
- Fiber from these plant sources helps you feel full longer and promotes good digestion and intestinal transit.
- Healthy Fats:
- Include healthy fats from oleaginous plants (e.g., nuts) and cold-pressed vegetable oils.
- Omega-3 rich foods like walnuts, flaxseeds, and fish support heart health and reduce inflammation.
Practical Steps to Follow the Paleo Diet:
- Meal Planning:
- Plan meals around lean proteins, a variety of vegetables, some fruits, nuts, and seeds.
- Use healthy fats for cooking, like olive oil or coconut oil.
- Balanced Meals:
- Ensure each meal contains a balance of protein, healthy fats, and fiber-rich vegetables.
- Example meal: Grilled chicken with a large mixed vegetable salad topped with olive oil and a handful of nuts.
- Stay Hydrated:
- Drink plenty of water throughout the day.
- Limit or avoid sugary drinks and alcohol.
- Snacking:
- Opt for natural snacks like fruits, nuts, or seeds if you need something between meals.
- Avoid processed snack foods.
Additional Benefits:
- Digestive Health:
- High fiber intake from fruits and vegetables supports digestive health and regular bowel movements.
- Cardiovascular Health:
- Omega-3 fatty acids from nuts and seeds, along with healthy fats from cold-pressed oils, help reduce the risk of cardiovascular diseases.
Tips for Success:
- Gradual Transition: If you’re new to the Paleo diet, transition gradually to avoid digestive discomfort and better adapt to the changes.
- Cooking at Home: Preparing meals at home allows you to control ingredients and avoid hidden sugars and processed additives.
- Mindful Eating: Pay attention to your hunger and fullness cues to prevent overeating.
How long does the paleo diet last?
Its positive effects are noted as soon as the diet is followed. As a result, its followers generally adopt this lifestyle for a very long time.
Permitted foods
In the Paleolithic diet, the foods to be consumed are :
-Lean meat
-Fish
-Seafood
-Eggs
-Fruits and vegetables
-Unprocessed vegetable oils
-Nuts
Forbidden foods
-All cereals and legumes
-Dairy products
-Tubers (yams, manioc, potatoes)
-Sweetened and processed products
-Carbonated drinks
Advantages and disadvantages
The positive points of the paleo diet
Rapid weight loss
Reduction of body fat
Better physical and intellectual performance
Increased energy
Good fiber and protein intake
Possibility of adapting the diet to your taste
The negative points of the Paleolithic diet
Restrictive and possibly frustrating diet in the long term
Monotonous, risk of lassitude
Requires cooking to avoid monotony
Difficult to combine with an active social life
Risk of nutritional deficiencies
Weight regain when the diet is stopped
Is this diet for you?
If you want to change your lifestyle to feel healthier on a daily basis, you can be inspired by some of the principles of the paleo diet: more frequent consumption of raw vegetables, oleaginous plants and the elimination of sugary and processed products.
However, the rather restrictive nature of this diet makes it a diet that is not recommended for everyone. you can consult a nutrition professional before starting this type of diet.
Is this diet compatible with sports?
Absolutely, it is very popular with athletes.
Physical activity acts in synergy with the paleo diet to significantly reduce the rate of fat mass and simultaneously increase muscle mass.
Following the paleo diet would improve performance, reduce recovery time and give you more energy during sports sessions.
How to keep the weight off?
When the paleo diet is interrupted, it is common to see a return to weight. Indeed, the end of the diet often goes with the reintroduction of sweet and industrial products.
To avoid gaining weight again, it is important to maintain a predominantly plant-based diet rich in quality lean proteins.
What are the before and after results?
People who follow the Paleolithic diet generally notice a significant weight loss, a reduction in body fat and an increase in energy. Other benefits are often described by followers of the paleo diet: reduction of seasonal illnesses, improved digestive health, better complexion, etc.
Heart disease and the paleo diet
As a reminder, this controversial diet advocates eating limited meat, vegetables, nuts and fruits, and excludes grains, legumes, dairy products, salt, refined sugar and processed oils.
With the growing popularity of the paleo diet, it was important to understand the impact it could have on overall health.
Many proponents of the paleo diet claim that the diet is beneficial for gut health, but research suggests that when it comes to the production of trimethylamine oxide in the gut, the diet may have a negative impact on heart health.
The researchers also found that populations of beneficial bacterial species were lower in the Paleolithic diet groups associated with reduced carbohydrate intake, which may have implications for other long-term chronic diseases.
According to the authors, the reason trimethylamine oxide was so high in people on a paleo diet appeared to be a lack of whole grains in their diet.
They found that lack of whole grains was associated with trimethylamine oxide levels, which may provide a link between the reduced risks of cardiovascular disease seen in populations with high whole grain consumption.
Dietitian’s Opinion on the Paleolithic Diet
The Paleolithic diet is relatively popular for the weight loss and muscle mass gain it brings.
However, for these two objectives, the presence of starchy foods of good nutritional quality would optimize the results in the long term.
The Paleolithic diet is, in my opinion, a little too restrictive and may lead to significant frustration.
We should also not lose sight of the fact that today’s foods do not necessarily have the same nutritional quality as in the Paleolithic era.
An overconsumption of red meat and cold cuts today can have important consequences for the health in the long term.
I think that it can be interesting to be inspired by some of the main principles of this diet, without going to extremes.
