Have you ever heard of the paleo diet? Get to know us from the following paragraphs about the most important information and details related to this diet and the permitted foods and drinks, in addition to the prohibitions, the extent of safety and effectiveness of this diet, and other details that may interest you, so be sure to follow up.

What is the paleo diet?

The paleo diet is a diet that relies on eating foods similar to those eaten during the Stone Age, that is, foods that were gathered or hunted. Although it is difficult to know in detail all the foods that were eaten during this period, the researchers believe that they were based on whole foods, so the basic concept of the paleo diet is similar to this.

It is also believed that following a diet based on eating whole foods, while maintaining an active life, helped people in that period maintain good health, and reduced their chances of developing some diseases such as obesity and heart disease.

This diet is known by many other names, such as the Stone Age diet and the Caveman diet, but the Paleo diet is the most popular name.

The goal of the paleo diet

The goal of this diet is based on the argument that the human body is not genetically identical to the modern diets that appeared with the advent of agriculture, where agriculture changed the foods that primitive man used to eat, so grains, legumes, and dairy products appeared, and these changes exceeded the body’s ability to adapt, which led to the emergence of diseases such as obesity and heart disease.

Therefore, this diet aims to return to the main foods that the body is accustomed to, whether to lose weight or to maintain a healthy weight and prevent diseases, as some studies have suggested that the Paleo diet can help in losing a large amount of weight, without the need to count calories intake, In addition to the appearance of significant improvements in general health after following this diet.

Paleo diet details

Recommendations and details of the Paleo diet differ from one type to another, as some types depend on very strict rules, while others are moderate, so here are the most important rules and details on which this diet depends:

forbidden foods

The following foods and ingredients should be avoided:

• Sugar and foods and drinks that contain fructose in large quantities, such as soft drinks, fruit juices, sweets, pastries and ice cream.
• Cereals and their derivatives and products such as bread, pasta, wheat, barley and others.
• Legumes such as beans and lentils.
• Dairy, most dairy and its products should be avoided, especially low-fat, as there are some types of Paleo diet during which whole milk can be used.
• Some types of vegetable oils, such as soybean oil, sunflower oil, corn oil, in addition to cottonseed oil, grape seed oil, and others.
• Trans fats, which are found in margarine and various types of processed foods or hydrogenated oils.
• Artificial sweeteners such as aspartame, saccharin and others, and the use of natural sweeteners is separated.
• Processed foods that fall under the label of diet or low-fat foods, including artificial meal replacements.

Allowed foods

This diet should be built on whole, unprocessed foods. Allowed foods include:

• Meat such as beef, lamb, poultry, turkey, and others.
• Fish and seafood such as salmon, oysters and oysters.
• Eggs, preferably the kind bought directly from farmers or eggs rich in omega 3.
• Vegetables such as broccoli, cabbage, peppers, onions, carrots, tomatoes, and more.
• Fruits like apples, bananas, oranges, pears, avocados, blueberries, strawberries, and more.
• Plants that have sprouts, such as potatoes, yams, radishes, and others.
• Nuts and seeds like almonds, walnuts, macadamia nuts, sunflower seeds, pumpkin, and more.
• Healthy fats and oils, such as extra virgin olive oil and avocado oil.
• Spices such as garlic, turmeric, rosemary, and others.

It is preferable to choose organic products only if you can afford them, and if you are not able to, you should choose foods that have been minimally processed and manufactured.

Allowed drinks

• Water is the best option available and is recommended at all times.
• Tea, especially green tea, is a drink rich in antioxidants and other beneficial nutrients.
• Coffee. Studies have indicated that coffee also contains a lot of antioxidants and provides other health benefits to the body.

Snacks

In case of hunger between main meals when following this system, these snacks can be tried:

• Baby carrots.
• Hard-boiled eggs.
• a piece of fruit.
• A small amount of nuts.
• Slices of apple, and can be eaten with almond butter.
• A little berries, and coconut cream can be used.

Example of Paleo diet meals for a full day:

• the breakfast: Eggs and vegetables fried in a little olive oil, with one piece of allowed fruit.
• foodChicken salad with a little olive oil, plus a handful of nuts.
• the Dinner: Pieces of burger, without bun, fried in butter, with salad.

Paleo diet benefits

According to the results of some clinical trials that compare the benefits of the Paleo diet with other types of diets such as the Mediterranean diet or the diabetic diet, these trials found that the Paleo diet can provide some health benefits such as:

• Greater weight loss compared to other systems.
• Improved glucose tolerance.
• Better control of blood sugar level.
• Low triglyceride level.
• Better appetite control.

However, these results still need larger trials and more people, to find out the long-term benefits, risks, and the safety and effectiveness of this diet.

Is the paleo diet safe?

Although this diet can help you lose a significant amount of weight, there aren’t enough studies to support the potential long-term effects and harms of this diet.

This diet includes a lot of vegetables, fruits and nuts, all of which are important elements of a healthy diet, but the difference with regard to this diet is the lack of whole grains and legumes, which are a good source of fiber, vitamins and other nutrients that the body needs.

This diet also lacks dairy products, which are a good source of protein and calcium, and despite its benefits in losing weight, the same results can be achieved when you follow an integrated and balanced health system, and exercise.