The Paleo Diet Meal Plan: All You Need To Know

The Paleo Diet meal plan is much MORE than just a diet. In fact, it is an attempt to live in harmony with nature. So, what's the best thing about the diet plan? YOU EAT WHAT THE CAVEMEN ATE! The Paleo Diet meal plan suggests that modern human should eat the exact same food as their hunter-gatherer ancestors. According to the diet, humans must consume the food they were genetically designed to eat before the development. Basically, avoiding any whole or unprocessed foods and consuming foods in the same form as they grow in nature. Living on unprocessed whole foods assured that our ancestors led a healthy life free from obesity, type 2 diabetes and heart diseases. The paleo diet meal plan highlights the importance of whole foods, vegetables, fruits, lean protein, nuts, and seeds. The diet also suggests avoiding processed foods like sugar, dairy (especially low-fat products), and grains.

The Goods and the Bads

Pros:

• The diet is extremely helpful in losing weight and reduction of the waist size. In fact, people following this diet consume fewer carbs, more protein and fewer calories per day.
• The diet is also effective in the reduction of risk for various heart diseases like blood pressure, blood sugar, cholesterol and, blood triglycerides.
• On the diet, one is more likely to eat clean and without preservatives, additives and chemicals.
• Natural sources like plants have anti-inflammatory benefits.
• Consumption of higher quantities of red meat ensures more iron.
• Weight loss due to limited food choices
• Feeling of fullness in between meals due to a higher intake of fats and protein.

Cons:

• The plan removes whole grains, legumes, and dairy, which form healthy and nutritious food groups of a diet.
• It may be hard on the pocket as food items may not be easily available.
• It is especially difficult for vegetarians as it excludes beans.
• Most sportsmen need 3-6 grams of carbs on a daily basis, which would be really tough to do just through fruits and vegetables.

What Foods Should I Avoid?

The biggest challenge is to understand the foods that one must avoid. What might be seemingly healthy is actually not, just follow the list to be sure.

• Sugar and High Fructose Syrups - Soft drinks, fruit juices, table salt, pastries, ice cream and table sugar.
• Legumes- Lentils, beans, etc.
• Grains- Bread, pasta, wheat, rye, barley, spelt, etc.
• Trans Fat- Commonly found in margarine and different processed foods. These are also referred to as hydrogenated or partially hydrogenated oils.
• Vegetable Oil- Any form of oil including sunflower oil, soybean oil, corn oil, grapeseed oil, safflower oil, cottonseed oil, etc.
• Highly processed foods- Anything with the label "diet" or "low fat" must not be a part of the diet as it may have artificial meal replacements.
• Dairy- Most dairy products must not be consumed, however, some versions of the diet do include full-fat dairy products like cheese and butter.
• Artificial Sweeteners- Avoid artificial sweeteners like Acesulfame Potassium, Cyclamates, Aspartame, Sucralose and Saccharin. Use natural sweeteners instead and feel the difference.

It's simple- if it looks like it came out of a factory, don't even go near it!

What Foods Am I Allowed?

The Paleo diet meal plan allows the consumption of only unprocessed and raw foods which are readily available in nature. Some of the foods that are allowed in the paleo diet meal plan are-

• Fish and Seafood- Salmon, haddock, shrimp, shellfish, trout, etc.
• Meats- Meat of chicken, lamb, beef, turkey, pork and other meats.
• Vegetables- Tomatoes, onions, kale, broccoli, carrots, cucumber, etc.
• Eggs
• Fruits- Apples, pears, avocados, blueberries, kiwis, oranges, bananas, strawberries, etc.
• Nuts and Seeds- Pumpkin seeds, hazelnuts, walnuts, macadamia nuts, almonds, etc.
• Salt and Spices- Himalayan salt, garlic, turmeric, rosemary, sea salt, etc.
• Healthy Fats and Oils- Extra virgin olive oil, avocado oil, coconut oil, etc.
• Tubers- Yams, turnips, potatoes, sweet potatoes, etc.

The ground rule here is to consume fresh and organic food as and when available. If it is unavailable or unaffordable it is best to choose the least processed option.

What to Drink on the Paleo Diet Meal Plan?

Hydration is an important part of the paleo diet. Water is the main beverage that one must consume in good quantities during the paleo diet. However, some people also go for a few other hydration options that are not exactly paleo.

• Herbal Tea (preferably without sugar) is full of healthy antioxidants and beneficial compounds. Green tea is even better even though it has small amounts of caffeine. Green tea supplies antioxidants that make it acceptable during the Paleo diet.
• Coffee too is very high in antioxidants and has a number of health benefits.
• Wine and Alcoholic drinks if taken in moderation are allowed in the paleo diet.

Are There Any Precautions to Keep in Mind?

Not all paleo foods are healthy. Say, fried bacon and homemade butter is paleo-friendly, but these foods must only be consumed in moderation. Try to include as many fruits, vegetables, nuts, seeds, lean protein and heart-healthy fats as possible to get the best possible results. Diabetes patients must consult their doctor before any major dietary changes. This is important because reducing the carb intake may require alteration in diabetes medications as well to avoid fluctuations in blood sugar levels. The diet does not specify any portions which may land the patient in an overheating situation. Of course, a bowl of lettuce would not be a problem but a jar of nuts could make a lot of difference. The paleo diet is a high protein diet which is important to build and maintain muscle. However, too much protein also limits the carbohydrate intake which is not advisable. Lastly, the body is the biggest indicator. If there are any negative symptoms, talk to the dietician to understand where you are going wrong.