You should have heard of the Paleo Diet, also known as the Caveman Diet, but do you know the science it is based on? Moreover, did you know the saturated fat it and other diets prevent may be healthier than you were taught in school?
Seven studies from 2006-2013 study the effects of a Palaeolithic-type diet. These were small, short-term studies, some of which even lacked a control group.
The recently published study reviewed the satiety effects of the Paleo diet in comparison to the regular diabetic diet with 13 patients who functioned as the treatment and as the control group over two consecutive three-month periods. The writers reasoned that the Paleo diet was discovered to be harder to adhere to and although there were per calorie differences, each diet was found to be equally satiating.
What is Paleo?
The basic thought of the Paleo Diet is returning to our origins that are dietary. That is, the name is not long for “ Paleolithic when people had a very easy diet of whole, non-processed foods. The plan here is that if we go back to eating that way, we will all be more healthy and no toxin.
This diet is super-trendy at the time as practically a modern “cure all,” about what early people ate but the premise is based on scientific evidence.
Established by health scholar Loren Cordain, Paleo assumes that people were genetically and evolutionarily designed to eat foods that were accessible during the Paleolithic age, versus the agriculturally-based diet that was just developed in the last 10,000 years — and even more so the processed and chemically-based diet of the last hundred years.
The diet contains vegetables, lean meats, fruits, and nuts. What’s missing are all processed foods, grains, dairy farm, and legumes, together with simple sugars and artificial sweeteners.
The theory behind Paleo Diet
Our highly processed, the carb-obsessed eating design is the perpetrator behind many of our biggest health ills, so why not go back – way back – to the Paleolithic period of more than 10,000 years past, when our diet was not full of junk food and pasta? Paleo advocates say we should eat the way we ate when we were hunting and collecting: plants and animal protein.
Does Paleo Diet work?
Paleo diets are based on an easy assumption – if the cavemen did not eat it, you should not either. What you eat and how much relied on the specific program or your aims you are on, if you choose to follow one.
A novel makes a convenient reference, although you can find most of what you should know online. “The Paleo Diet,” for example, frameworks primary Paleo principles and offers three “amounts” that allow for different degrees of cheating – three “open meals” per week on the “entry level” strategy, two on “maintenance,” and only one on “maximal.” You can use the amounts as you enjoy. Begin with the first and go gradually to the more prohibitive – or just stay put. For changes that are more remarkable, head.
- Fruits – first berries as these are lower in sugar. Doctors do not counsel on bananas due to their high sugar content, but I ate them when I needed energy for exercise. Additionally, I ate avocado by the bucket load
- Vegetables – all green leafy ones, peppers, sweet potato, butternut squash, onions, herbs and salads of all kinds
- Lean meats (grass fed if possible) – steak, lamb, pork, chicken, turkey, bacon
- Healthy fats – coconut oil, olive oil on salads, eggs
- Seafood – Any. I especially like salmon and white fish
- Nuts and seeds – cashews, walnuts, almonds, brazil nuts, and so on. Not peanuts as these are a legume
What can’t you eat?
- Legumes – any ‘dried fruit’ from a shell or pod, e.g., peas, beans, or peanuts
- Dairy – No cows, sheeps’ milk except it is raw
- Processed food and sugars – no cakes, biscuits, fizzy drinks, cakes, sweets, crisps
- Alcohol – we all understand what that is
- Grains – No bread, oats, rice, corn or pasta. Quinoa is not in.
The studies we have are mainly done on a higher-protein, moderate-carb version of Paleo, but studies on a Paleo-style ketogenic diet reveal similar gains. In all the studies which have been done up to now, the typical “healthy” carb has been matched or outperformed by Paleo -based, whole grains kind of dietary pattern; it is particularly well-studied for diabetes, cardiovascular health, and weight reduction.
In other words, it is not accurate that there’re no signs supporting a Paleo fashion of eating. It would be amazing also to get some evidence on a high-fat variation of Paleo with lots of red meat with the recent moves towards taking cholesterol and saturated fat as totally good parts of the diet, those studies will be coming soon!