Paleolithic Diet, Recipes And Menus For A Week

The Paleolithic diet promises significant weight loss, and, in addition, it can protect you from many health problems, such as diabetes, heart disease, and even some types of cancer.

What is the Paleolithic Diet?

The Paleolithic diet implies a return to the dietary style of our ancestors. The Paleo diet prohibits processed foods and everything unavailable in that historical period.

This is called the Paleolithic diet, and its secret and success seem to lie in the diet our Stone Age ancestors relied on.

The Paleolithic diet isn’t just a trend; it’s a journey back to the roots of human nutrition, offering a holistic approach to modern health challenges.

First, this lifestyle of the Paleolithic diet can be followed as soon as our body adapts to the new food rules. It is not based on hunting animals but on basic food available to everyone, like our ancestors.

People who followed this Paleolithic diet claim that they lost weight in 6 months, even 30 kilograms, without starving or messing up their metabolism, so it is worth a try.

Fact: Adherents of the Paleo diet have reported significant weight loss, with some individuals shedding up to 30 kilograms in just six months without adversely affecting their metabolism.(1)

Let’s see what the rules to follow in the Paleolithic diet are and how we can use strategies to improve our health and lose those extra kilos:

Fact: The Paleolithic diet, often referred to as the hunter-gatherer diet, emphasizes the consumption of unprocessed foods, mirroring the dietary habits of our Stone Age ancestors.(2)

What are the benefits of the Paleolithic Diet?

Supporters of this diet say that it improves sleep quality, improves skin appearance, stabilizes blood sugar, reduces allergies, increases energy levels during the day, and strengthens teeth—And hair, among others.

Fact: The Paleo diet focuses on whole foods like meats, fish, vegetables, and fruits while cutting out processed foods and sugars. This approach enhances sleep quality, improves skin health, and boosts energy levels.(3)

Benefits of Paleo Breakfast

The benefits of a Paleo breakfast are pretty numerous. You will first consume only natural, unprocessed foods that will provide the body with many natural nutrients.

The lack of gluten and the reduced amount of carbohydrates will help you lose weight more efficiently and keep your weight under control. You won’t be hungry as often, so you won’t need to snack between meals or eat more than you need at the next few meals.

If you suffer from bloating after breakfast, it will appear much less frequently, and thanks to the beneficial fats in the foods you eat, it will keep your arteries, brain, and skin healthy. You will also have better digestion and a higher energy level.

Those who have developed this diet have created recipes for any time of the day, so if you want to try a new diet, you can experiment with Paleo nutrition to see if it suits you.

A Glimpse into Modern Temptations

While the Paleolithic diet takes us back to the basics, today’s world is filled with tempting treats that our ancestors wouldn’t recognize. Imagine explaining chips or the allure of chocolate chip cookies to Paleolithic humans! These modern delights, though mouth-watering, stand in stark contrast to the natural, unprocessed foods of the Paleo era.

Basic Rules in the Paleolithic Diet

You can eat meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils.

You must avoid processed foods, sugars, carbonated drinks, cereals, dairy products, artificial sweeteners, and margarine.

The Journey from Caves to Cafes

As we trace the dietary evolution from the times of Paleolithic humans to the culinary preferences of modern humans, we see a vast array of changes. Societies grew, agriculture flourished, and baked goods like chip cookies soon found their way to our tables. While they might satiate our sweet tooth, they’re far from the nutrient-rich foods our forebears consumed.

Weekly Menu – Paleolithic Diet

Broadening the Paleo Palate

The Paleolithic menu, though restrictive, doesn’t mean you can’t spice it up with some modern-day favorites. Ever thought of including Brussels sprouts in your meal plan? These tiny cabbages, especially when roasted, can add flavor and nutrition. Roasted Brussels sprouts, with their crispy exteriors and tender centers, can be a delightful addition to the Paleo plate.

Consider this diet or menu as a kind of general guide. You can tailor all of these recommendations to your personal needs and preferences. Ask a doctor for advice before trying the Paleolithic diet!

Recipes for the Paleolithic Diet

Here are some recipes from the author of the Paleolithic diet, Lorrie Cordain.

Paleolithic omelet

Start the day right with this nutritionally dense breakfast, combining fresh vegetables and greens wrapped in egg proteins, rich in omega-3 fatty acids. Eat some fresh fruit for dessert, and you can say you have had an authentic meal, Paleo.

Ingredients:

• 2-3 eggs
• Two tablespoons extra virgin olive oil
• One green onion, cut into small pieces
• ¼ cup fresh steamed broccoli,
• ½ Small Carrot, chopped
• ¼ Red, green or yellow bell pepper, cut into small pieces
• One artichoke heart (fresh or canned, but without salt) cut into small pieces
• ½ Cup of fresh cabbage leaves, spinach and arugula

In a small bowl, beat the eggs. Grate the onion with a tablespoon of olive oil, and in another pan, make the omelet. The broccoli, carrots, and bell peppers cook for 2-3 minutes, stirring constantly, then add the artichoke and vegetable hearts and boil for 1-2 minutes, until tender and the cabbage leaves are. Transfer the mixture to a small bowl and set aside.

Clean the pan with a paper napkin and grease it with a tablespoon of olive oil; heat a little, place the tortilla inside the onions and vegetables, and leave it together for a few minutes.

Vegetable stew with chicken

Following the principles of the Paleo diet, this combination of vegetables, greens, and fruits can be eaten in saturated form, along with fresh farm chicken, representing a complete meal. Make sure to choose fresh organic ingredients to ensure the highest nutrient density.

Ingredient:

• Two chicken feet or a more extensive breast, sliced
• 1 cup walnuts
• 1 cup lettuce leaves, chopped
• 1 cup of chopped cabbage
• 1 cup arugula
• ½ cup cabbage leaves
• Three stalks of green onions, chopped

• Three fresh tomatoes cut into small pieces
• One sizeable peeled cucumber j
• One large bell pepper (green, red, or yellow)
• 1 cup of fresh blueberries
• One avocado is peeled and cut into small pieces
• One teaspoon of extra virgin olive oil

Kitchen: preparation

Heat the oven to 350 degrees. Peel the chicken from the skin (if desired) and cut the meat into small slices. Spread the walnuts on a baking sheet and bake for 10 minutes in the oven, turning 2-3 times while frying to avoid burning.

Remove from the oven, transfer to a small container, and calm. Bake chicken with vegetables for 40 minutes, then add salad greens, arugula, cabbage, and cucumber; make the dressing of walnuts, avocados, blueberries, and a teaspoon of olive oil, which is added before serving.

Don’t forget to drink 2 liters of water daily and do at least 30 minutes of sports. Since the caloric intake is sufficient, you can also try more demanding sports.

What to order when eating at the restaurant

It is not very difficult to plan what your meals will look like if you decide to follow the Paleolithic diet and sometimes eat at a restaurant:

1. Order the main dish, meat or fish.

2. Instead of bread and rice, ask for more vegetables (whether steamed or grilled).

3. Ask the restaurant staff to cook your food in olive or coconut oil.

Eating more than three meals a day is unnecessary, but some simple Paleo snacks can be taken if you are hungry.

a handful of nuts (peanuts, almonds, etc.)

19 Tips to Follow during the Paleolithic Diet

At the beginning of the Paleolithic diet, it may seem a bit difficult in the first three days until the brain gets used to the new status, and then with a bit of discipline, you will get used to the rules, less food, and restricted. Here are some tips to help you focus.

They will help you get used to the new diet faster and contribute to the proper functioning of the diet.

1-When you eat, focus on this. Don’t get distracted by your television, phone, or magazines. It will help your digestion first, but it will also help you enjoy your food more.

2-Eliminate overnight visits to the refrigerator! Even at night, when resting on your favorite show or sitting in front of the computer, you must chew something but try to refrain.

3-Choose rye bread or flour and cookies only whole grain. The feeling of fullness will last longer, and the fiber content will help you to transition and eliminate some fats from your diet.

4-Drink lots of water. It helps to hydrate, and, in addition, it has no calories. Avoid carbonated drinks and sweeteners instead.

5-If your diet contains a lot of salads, try to use the least amount of oil possible and eliminate the sauces or the dressing, putting plenty of lemon, pepper, and aromatic herbs as varied: mint, rosemary, basil, chives.

6-When you want a dessert, choose dark chocolate with more than 80% cocoa; it will satisfy your taste but automatically limit your appetite for more.

7-Do not keep sweets in the house. I could tempt you! Give them to children on your staircase or on the street.

8-If you like dairy products, choose low-fat milk and low-fat yogurts.

9-Do not eat in a hurry, but enjoy each meal calmly as an essential ritual. Besides, it is because I am against “the new you.”

10-Before a meal, consume a glass of water. The feeling of satiety will come first.

11-Do sports of moderate intensity at least three times a week, preferably before a meal, as it will increase your appetite.

12-Eat many vegetables and greens, without food, without many leaves !!!

13-Do not drink alcohol. Alcoholic beverages contain a lot of calories.

14-Prepare the food on the grill. This avoids the consumption of oil.

15-Rest and sleep at least eight hours a night.

16-Choose white meat, such as chicken or turkey. They are lower in fat and satiated.

17-Replace butter with a very low-fat cream cheese

18-When you eat sweets, choose portions as small as possible.

19-try to find a partner to lose weight so both of you can be motivated and exchange tips and diets.

Although the diet seems simple, we recommend you also speak with a nutritionist before beginning to discuss your medical history and avoid problems that may occur due to chronic conditions.

Summary:

In a systematic review of popular diets, the hunter-gatherer (Paleo) diet stands out for its potential benefits in combating chronic diseases. This diet, reminiscent of our ancestors’ eating habits, has become a healthy diet option in modern times. Studies suggest that adopting a hunter-gatherer diet can improve blood pressure and insulin sensitivity, reducing the risk of cardiovascular disease. Furthermore, some favorite recipes from the Paleo era have been shown to alleviate symptoms of inflammatory bowel disease. As more people seek alternatives to contemporary eating habits, the hunter-gatherer diet offers a promising avenue for those aiming to review and revamp their dietary choices.

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004139/
https://www.science.gov/topicpages/e/early+upper+paleolithic
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9294402/