Together with the Keto diet and the Mediterranean diet, these 3 diets have become very popular in recent years.
It consists of whole, unprocessed foods and emulates how hunter-gatherers ate in the Paleolithic era.
It is believed that this way of eating can help humanity eliminate diseases of the modern era, because years ago in the Paleolithic era there were no diseases such as obesity, diabetes and heart disease.
I can provide you with some studies that demonstrate how a diet based on this style of eating can combat overweight.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588744/
https://www.ncbi.nlm.nih.gov/pubmed/17583796
What is this diet based on and why is it so effective?
The Paleo diet is based on the premise previously explained, eating foods that were consumed by our ancestors in the Paleolithic era, such as different types of meat, fish, nuts, vegetables, fruits, eggs and seeds.
The important thing here is that they must be unprocessed food.
The foods that are avoided in this diet are refined sugars, processed foods and grains, such as rice and the like.
The main difference of this diet with the Keto is that with the paleo if you are allowed to consume carbohydrates, due to the free consumption of fruits, nuts and vegetables.
Another advantage is that the Paleo diet, although it also helps flatly to lose weight, is not the main objective, therefore you are free to count calories and grams of carbs.
The magic of this diet is that you will consume only what your body needs.
Since foods are whole and unprocessed, you will not need to eat extra calories that will be stored in fat, because whole foods make your body take longer to digest, reducing appetite.
We can believe in the previous premise thanks to the following study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2988700/
LOSING WEIGHT ON PALEO – HOW THIS DIET HELPS YOU
Low in Carbs Diet
Although carbohydrates are allowed in this diet, remember that in this several foods that are sources of carbs cannot be consumed.
Among them, potatoes, rice and bread are examples.
Remember that you also have other sources that are allowed on this diet, such as fruits, vegetables and nuts.
Reducing the number of carbohydrates in your body makes it use a greater amount of fat for energy during the day.
Several studies justify the above mentioned:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530364/
Click to access PIIS2213-8587(15)00367-8.pdf
This diet eliminates processed sugar
Added sugar is one of the main factors why many people cannot lose weight, in the same way with processed foods.
Sugar is a phantom way of adding calories with no nutritional value to the food, increasing your chances of developing diabetes and being overweight.
Your body loves sugar because it is its main source of energy, which makes you unable to eliminate body fat.
When there is no sugar, your body will start burning what you want it to burn, the accumulated fat.
Unlike the added sugars, fruits also contain sugars that provide fibre, water, and essential vitamins for the body.
You will eliminate processed food.
Changes in the ways of feeding in the modern era is the main cause of obesity and diabetes.
Processed food is a source of junk calories, low in nutrients and without any nutritional value, they only provide sugar and trans fats which make it harder to lose weight and be in good health.
Here I show you how processed foods can harm your health:
https://www.ncbi.nlm.nih.gov/pubmed/25804833
You will reduce the number of calories you consume
Whole foods that, as we mentioned, contain all the nutrients that will make your appetite quickly quenched, reducing the number of calories you consume.
If it happens to you constantly that you are not full, you can try this diet.
Furthermore, studies have shown that a paleo diet could help you produce more hormones that keep you full after a meal, such as GLP-1, PYY and GIP, compared to diets based on traditional guidelines
https://www.ncbi.nlm.nih.gov/pubmed/25661189
A diet high in protein
This is a very important nutrient for weight loss, because proteins accelerate your metabolism, reduce your appetite and regulate fundamental hormones when losing weight
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-11-53
In this diet, you consume foods with high amounts of protein, such as eggs, fish, and meat.
Approximately 25% of your daily caloric intake will come from protein.
SOME OTHER ASPECTS IN WHICH THIS DIET WILL HELP YOU
It will help you reduce belly fat
The fat in your belly is responsible for increasing the risk of diabetes and heart problems.
In a study in which 10 women with a healthy lifestyle, showed how they had an 8 cm reduction in waist circumference and had a loss of approximately 8 kilos
Study Link
https://www.ncbi.nlm.nih.gov/pubmed/23414424
May Reduce Inflammation
Although inflammation is a natural process to some extent, it can indeed be annoying and uncomfortable for most people.
In this diet, various foods help reduce chronic inflammation.
This diet promotes eating fresh fruits and vegetables, which are very great sources of antioxidants.
Antioxidants help bind and neutralize free radicals in the body that damage cells during the chronic inflammation.
Another food that is widely consumed in this diet is fish, which is rich in OMEGA 3.
This type of fat helps reduce chronic inflammation.
Reduce the risk of heart disease
A paleo diet is very like weight control plans prescribed to advance heart wellbeing.
It’s low in salt and supports lean wellsprings of protein, sound fats and new leafy foods.
That is the reason it’s no happenstance that reviews have demonstrated that a paleo diet may diminish hazard variables connected to coronary illness, including:
Pulse: An investigation of four examinations with 159 people found that a paleo diet diminished systolic circulatory strain by 3.64 mmHg and diastolic circulatory strain by 2.48 mmHg, overall (https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC4588744 /).
Triglycerides: Several examinations have discovered that eating a paleo diet could diminish all-out blood triglycerides by up to 44% (https://www.ncbi.nlm.nih.gov/pubmed/19209185).
LDL cholesterol: Several investigations have discovered that eating a paleo diet could decrease “awful” LDL cholesterol by up to 36% (https://www.ncbi.nlm.nih.gov/pubmed/19209185).
Tips that will help you lose more fat with the Paleo diet
EAT MANY VEGETABLES
They are very low in calories, contain a lot of fibre and water, ideal to keep you full for much longer.
EAT MANY FRUITS
This way you will get the carbs you need so that you are not tired and do not be tempted to start eating rice or bread.
They are also very high in vitamins.
SLEEP WELL
Bad sleep releases cortisol, which is the well-known stress hormone.
This hormone makes you store more fat, making the loss of body fat more difficult.
PALEO FOR WEIGHT LOSS RECIPES
Some delicious options…
- Beef Curry
- Steak with Avocado
- Paleo Basil Cashew Salad
- Slow Cooker Lemon Chicken
- Paleo Seafood Fra Diavolo
- Sesame Chicken
- Pork Chops with Balsamic Strawberry Sauce
- Cauliflower Stir-Fry
THE LAST OBSERVATION …
As we could see during this article, the paleo diet is optimal for losing body fat and to greatly reduce the chances of getting a disease such as diabetes.
However, a good way to take this diet to the next level you must acquire all the knowledge necessary to use it effectively.
If you are interested in taking this diet to the next level, CLICK HERE!
The Best Lifestyle and Health 