The Paleolithic diet, a healthy weight loss plan in which it is possible to eat all kinds of vegetables, fruits, meats, fish, shellfish, nuts, seeds and healthy fats, excluding flours, legumes, dairy, and also processed and refined products.
For many nutritionists who endorse the Paleolithic diet more than a healthy weight loss plan, it is a lifestyle that is based on the diet of our ancestors in the Paleolithic period when man evolved from Homo Habilis, the first hominid, to Homo Sapiens.
What is the Paleolithic Diet
A healthier style of eating, the Paleolithic diet has a nutritional focus that helps those who follow it lose weight and stay fit and full of energy. It is a modern diet that allows you to lose weight gradually without starving and with a lot of energy to face the day to day.
Today most of the people in the world eat a very high carbohydrate diet . The problem is that the body can only store a small amount of carbohydrates that are fast energy but if they are not consumed in their entirety they are stored in the form of fat.
And here comes the interesting thing about this Paleolithic diet, since if we review the history of man, our ancestors only ate animals and plants, obtaining from them the nutrients they needed. On the other hand, they ate sporadically because they could not provide food and that was how the body adapted to store energy in the form of fat to use it in times of scarcity.
Today, most people consume an excessive amount of carbohydrates and store more fat than they can spend on a daily basis, so by having a proper diet it is possible to change this unhealthy situation and have eating habits that allow maintaining an optimal level of body fat. , a stabilized appetite and good energy levels.
The Paleolithic diet proposes a healthier way of eating by reducing the consumption of processed carbohydrates such as sugar and cultivated or whole grains, generating a moderating effect on insulin production, a simple change that helps you lose weight and prevent health problems.
It is a low-carbohydrate regimen in which it is not necessary to count calories and having as a basic principle to stop eating when you feel satisfied.
How the Paleolithic Diet is made
A really simple diet regimen, on the Paleolithic diet, a healthy weight loss plan allows you to eat vegetables, fruits, meats, fish, eggs, seeds, nuts, oils, herbs and spices daily.
It is also allowed to eat less tubers and other roots and sugar, processed grains (flour, wheat, corn, cereals, pasta and bread) are totally prohibited.
For those who want to start doing the Paleolithic diet, a healthy weight loss plan is important to do it gradually because the objective is to follow a healthy meal plan and for this it will be necessary to eliminate or restrict enough all those foods that intoxicate the body.
Also, it will be necessary to prevent a poor diet from attacking the immune system, thus obtaining adequate and complete nutrition such as that offered by some regimens such as the Mediterranean Diet . For this, it will be necessary to consume foods rich in nutrients, little processed or refined, eliminating as much as possible of sugars, gluten present in cereals and processed foods, especially those that contain trans fats.
In addition to all of the above, the Paleolithic diet requires physical activity that includes resistance and aerobic exercises that provide health benefits and improve mood.
What to eat on the Paleolithic Diet
In the Paleolithic diet there are foods that are allowed, others that should be eaten in moderation and foods that are prohibited, so it is necessary to take note of them and organize daily meals from them.
Meat and fish
- Beef : Always using lean cuts.
- Chicken : All parts of the chicken can be used, including the breast, thighs, legs, and wings. Chicken breast contains lean protein and is an excellent staple for Paleo fans.
- Eggs : Of all kinds, they are an excellent source of food that man has always used.
Lamb meat: It is a little fattier than other meats, but it is considered “Paleo-friendly” (paleo-friendly).
- Pork : Pork is an excellent option and can be prepared in different ways to increase the menu of the Paleolithic diet.
- Turkey : Another excellent option instead of sausages, the best is the turkey breast.
- Game meat: All types of game meat are allowed and will surely be free of chemicals and antibiotics.
- Mackerel : A great choice too, as it lowers bad cholesterol and helps strengthen the immune system. It is a blue fish that can be used in many recipes for healthy dishes.
- Salmon : An ideal option that can be included in the weekly menu of the Paleolithic diet, as it is a great source of quality protein, providing a good amount of Omega3.
- Sardines: Excellent source of protein and good source of vitamin D.
- Shrimp : A seafood to have on hand in the freezer, almost all the time, they are easy to prepare and can be consumed without cooking.
- Tuna : It is a good way to ensure an excellent source of available protein and can be served with raw or cooked vegetables.
- Artichoke : They are a delicious addition to any salad.
- Asparagus : Ideal to accompany a fish dish and can be eaten raw or steamed and even grilled.
- Broccoli : It is good for health and in the Paleolithic diet it is important because it is a good source of fiber that helps digestion.
- Brussels sprouts : They can be steamed and are tasty to accompany meat or fish.
- Carrots : They are a good food and a fresh snack that you can enjoy at any time.
- Cauliflower : It is a versatile vegetable that is used in countless recipes and is very useful in trying to replicate some favorite dishes that are not Paleo.
- Celery : Contains a lot of water, as well as a good amount of phytonutrients that the body needs.
- Green Vegetables : Spinach, Swiss chard, green cabbage leaves can be used steamed or in raw salads.
- Cucumbers : Very healthy option they provide water and help to stay hydrated, they can be eaten alone or used in salad or other recipes.
- Eggplant : It has a good flavor and can be used in various recipes.
- Green onions : They are often used as a garnish.
- Onion : It is used to improve the flavor of beef, chicken and pork.
- Peppers : Of any type, red greens, jalapeños, add color and flavor to any dish as well as having good nutritional properties.
- Pumpkin : Very nutritious and even the seeds can be used.
- Lettuce : To always have on hand, it is ideal for salads and garnishes.
- Spinach : They can be used in salads, smoothies, eaten raw or cooked and is the cornerstone of green smoothies.
- Chard : Another excellent green leafy vegetable goes well with countless dishes and can be eaten raw or cooked.
- Tomato : Although technically a fruit, it is often counted as a vegetable, it has the advantage that it is easily digested by the body and is used to prepare natural tomato sauce.
- Zucchini : Often used as a garnish and to prepare many vegetarian recipes it can also be eaten raw.
Most of the carbohydrates in the Paleolithic diet come from fruits, like some that are recommended below but always consume them in moderation.
- Apple : With a great nutritional contribution, you can choose green or red and consume it raw or cooked.
- Avocado : It is a fruit that can be added to almost any meal, provides more potassium than a banana and contains a large amount of healthy fats that are an important part of this Paleolithic diet.
- Banana : Provides energy, is rich in potassium and other vitamins and minerals, but should be consumed in moderation.
- Blackberries and blueberries : These red fruits are rich in antioxidants, they can be added to coconut milk yogurt for breakfast or also be an excellent snack or dessert, they provide vitamin C.
- Melon : Rich in vitamins A and C.
- Cherries : Rich in antioxidants, they are an excellent source of energy.
- Grapefruit : Healthy food has low sugar content and a lot of vitamin C.
- Kiwi: Another source of vitamin C can be eaten on its own and also works great in a smoothie.
- Lemon : Provides a lot of vitamin C, you can enjoy a few slices of lemon in the water, or use lemon juice to sprinkle on meat or fish and also in salads.
- Orange : It also has good levels of vitamin C both alone and in juices or smoothies.
- Pears : They provide fiber and help keep the intestines clean.
- Pineapple : A delicious fruit but it is necessary not to eat in excess since it contains a lot of sugar.
- Raspberries and strawberries : They go very well with other berries or can be eaten on their own.
- Tangerine : They taste sweeter than an orange but do not have a large amount of sugar.
- Watermelon : It is considered a superfood because it provides antioxidants that help fight free radicals.
Foods to eat in moderation
- Cold squeezed oils.
- Alcoholic drinks.
- Dairy products.
- Processed or preserved products.
- Fatty meats, salty foods, sugar, and carbonated drinks.
This paleolithic diet allows you to eat one, two or three meals a week in which “forbidden” foods are used as this would facilitate adaptation to this new eating rhythm.
The base of the Paleolithic diet should be vegetables , then meat, fish and eggs and finally fruits, seeds, spices, herbs and olive or coconut oils, something that in the Paleolithic was a plant-based diet and animal products such as meat, fish and eggs.
Vegetables, fruits and herbs provide few calories and are the main source of carbohydrates, in fact the few that are going to be consumed while some nuts, seeds, meat, fish and other derivative products are responsible for stimulating the production of insulin and They are also a source of healthy fats and protein.
The idea is to eat plenty of raw , boiled, stewed or baked vegetables , avoiding sugars, flours and eating. The idea is to eat few meals throughout the day and if the goal is a significant reduction in body fat, foods such as coffee, alcohol and legumes should be eliminated.
As for drinks for the Paleolithic diet, it is important to drink plenty of water and avoid artificial drinks or sugary soft drinks. It is allowed to drink tea, especially green tea that contains antioxidants.
Sample Weekly Menu of the Paleolithic Diet
- 1 Egg cooked with spinach using coconut oil.
- Chicken salad, with olive oil and a handful of almonds.
- Baked tuna with lemon.
- 1 egg omelet.
- 1 piece of fruit.
- Tuna salad with walnuts.
- Baked salmon with spinach.
- 1 Portion of cold roast beef with avocado.
- Sandwich using lettuce as bread and stuffed with chicken and tomato.
- Ground beef with vegetables.
- 1 boiled egg.
- 1 glass of coconut milk yogurt with berries.
- 1 beef steak.
- Green leafy salad and tomato slices.
Baked tuna with tomato.
- Steamed vegetables with coconut oil and lemon juice.
- 1 piece of fruit.
- Meat with avocado and vegetables.
- Chicken and almond salad.
- 1 boiled egg.
- 1 glass of coconut milk yogurt.
- Chicken salad with flax seeds.
- 1 Fish fillet.
- 1 Green leafy salad.
- 1 Paleo chicken burger.
- 1 glass of coconut milk yogurt.
- Onion soup.
- Veal burger.
- Pork tenderloin with plums and pineapple
- 1 Serving of steamed vegetables.
Variants of the Paleolithic Diet, a healthy weight loss plan
One of the variants is the Paleo Diet for athletes, which is an adaptation in order to get the most out of the original plan of the Paleolithic diet with all its benefits and apply them to the daily routine of an athlete.
Thus, in the paleo diet for athletes it is important to increase the consumption of carbohydrates and proteins before training, eating for example potatoes, white rice, pumpkin, bananas, while the rest of the days you can continue with the Paleolithic diet normal.
The paleo athlete diet should include:
- White rice (not whole grain).
- Whole milk, aged cheese, natural yogurt.
- Tubers like potatoes and sweet potatoes.
- Legumes such as chickpeas, peas, lentils.
- Vegetables and vegetables high in carbohydrates such as carrots, squash, beets.
- High carbohydrate fruits such as bananas, strawberries, and cherries.
This paleo diet for athletes should be done progressively and each week eliminating some of the “prohibited” foods, but it is always advisable to consult with the nutritionist if fatigue or tiredness is noticed due to the lack of sugar.
Contraindications of the Paleolithic Diet
Just as there are arguments in favor, there are also various arguments against the Paleolithic diet, as some nutritionists claim that it is a hyperprotein diet and this could cause a slow heart rate and discomfort, among other side effects.
The main drawbacks or contraindications of the Paleolithic diet include:
- Short-term vitamin D deficiency.
- It takes a lot of discipline and control.
- Suffering “yo-yo effect” due to rapid weight loss in the first few weeks.
- It is monotonous and difficult to follow long term.
- It has some nutritional deficiencies such as a lack of dairy and legumes.
- Excess protein that causes the kidneys to work harder to eliminate toxins.
Advantages and disadvantages of the Paleolithic Diet
Although during the first six months the Paleolithic diet can generate a greater weight loss than traditional low-fat and high-carbohydrate diets, after that time there is a tendency to regain more weight than with other low-fat diets .
Advantages of the Paleolithic Diet
- Prioritize protein consumption, which quickly brings a feeling of fullness.
- It proposes a type of diet that is easy to follow based on meat, poultry, fish, eggs, seafood, fruits and vegetables.
- Change your eating habits, especially consuming a lot of processed foods that in the long run cause harm to your health.
Disadvantages of the Paleolithic Diet
- The Paleolithic diet covers all nutritional needs with the exception of sufficient vitamin D intake, therefore it is necessary to compensate for the deficit with a supplement.
- It requires a lot of discipline and control.
- It has some nutritional deficiencies and deficiencies.
Paleolithic Diet Recipes
Having adequate recipes to follow the Paleolithic diet , a healthy weight loss plan is essential to avoid boredom and, as a consequence, abandoning the regime shortly after starting to lose weight.
Here we share some recipes of the Paleolithic diet that, in addition to being tasty, are easy to prepare and give good ideas to expand the daily menu.
Pork tenderloin with plums and pineapple
This is an easy recipe to prepare that includes basic ingredients of the Paleolithic diet and can be incorporated into the daily menu of the weight loss plan.
- 1 pork tenderloin.
- 125 grams of pitted prunes.
- 6 Large pineapple slices from a can.
- 1 medium onion.
- 80 ml of pineapple juice
- 80 ml of beef broth.
- 1 red pepper.
Start by seasoning the sirloin and placing it in a pan greased with a little oil and sealing the meat.
Cut the onion into slices, into thin strips and small dice the red pepper, add on the sirloin that will have been placed in a baking dish.
Add the meat broth, and a splash of wine if desired.
Cook in a preheated oven at 180º C for about 20 minutes turning the piece halfway through cooking and then adding the pineapple juice, plums and sliced pineapple.
When the pineapple is golden, remove the sirloin from the oven.
Serve the sirloin with a mixed salad.
Paleo chicken burgers
Most people like hamburgers and homemade ones that do not contain preservatives are always healthier and can be prepared with lean meat, either veal or, in this case, chicken.
Easy to prepare, these hamburgers are ideal to always have on hand when following the Paleolithic diet.
- 350 grams of chicken breast.
- Spices to taste, gluten-free and without additives.
Chop the chicken breast in the processor or meat grinder adding the spices, salt and pepper.
Transfer this paste to a bowl and mix well, taking portions of the desired size, which in this case can be about 100 grams. that would give 3 burgers.
We are heating, over low heat, the griddle where we will put the hamburgers.
Each portion must be squashed with your hands into hamburgers.
Cook the chicken burgers on the grill or frying pan with a drizzle of coconut oil to avoid burning.
Brown and cook on both sides and when they are ready, remove and serve accompanied by a green leafy salad or a portion of steamed vegetables.
Coconut milk yogurt
To avoid dairy in the Paleolithic diet, this coconut milk yogurt recipe is an excellent option for those who miss this food for breakfast.
A simple recipe that also has several combinations such as adding some seeds or fresh fruit cut into small cubes.
- 250 ml of coconut milk.
- 1 package of unflavored gelatin powder or in sheets.
- 2 tablespoons of juice from 1 lemon.
- 1 tablespoon of honey.
- Raisins (optional).
- Cinnamon (optional).
In a bowl, place 125 ml of coconut milk and sprinkle with the powdered gelatin, mixing until it forms a creamy paste.
Heat the rest of the coconut milk over low heat and when it is hot add the lemon juice, honey and the coconut milk mixture with unflavored jellies.
Mix all the ingredients well, beating constantly until the preparation is warm.
Place the coconut yogurt obtained in a jar with a tight lid and store in the refrigerator until used.
If you want to obtain a creamier yogurt, it can be whipped with a little warm water to make it lighter as well.
Serve a portion of coconut milk yogurt sprinkled with cinnamon powder or it can also be served with berries.
Video of the Paleolithic Diet
We share a video of the obesity and metabolism specialist Frank Suárez and writer of the Best-Seller “The Power of Metabolism” a plan to lose weight in a healthy way where the Paleolithic diet is focused.
Sources and References:
- T. Colin Campbell Center for Nutrition Studies
The Paleo Diet: What’s the Story?
Genetic selection programmed our diet Should we go back to the food of Paleolithic man?
- Medical Bulletin of the Children’s Hospital of Mexico
Diet in the evolution of man: its relationship with the risk of chronic degenerative diseases