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There have been many celebs on social media who have hailed the paleo weight loss diet as the best diet to drop those stubborn extra pounds. Do you know that the paleo diet plan also propagates the caveman way of eating? In fact, proponents of this diet plan even goas far as to say that the world got fat because we succumbed to the agricultural revolution and gave up eating the way the cavemen did.
Wait a minute, do we have to get back to the old eating habits of our ancestors? Before you freak out, let us find out what the caveman way of eating was and why more and more people are drawn to the paleo diet plan. The cavemen had four things strictly cut off from their diet: milk, refined foods, animals and grains. The paleo diet food list consisted of foods that are foraged, hunted, scavenged or caught.
There is some research which backs the theory propounded by paleo weight loss diet followers, it shows that the diet can lead to weight loss. A few studies made on obese post-menopausal women showed that it is the paleo diet that helped in the decrease of fat mass, belly fat and also triglyceride levels.
What is the Meaning of ‘Paleo Diet’?
Paleo diet literally means ‘Ancient’ or ‘Old’ diet. Going the Paleo way means to follow the diet of the ancient humans,whose diet consisted of mostly raw food for obtaining their calories. Therefore, the paleo diet chart consisted of lean fishes, meat, vegetables, fruits, nuts and even seeds. It has a huge list of foods which you must exclude, such aspulses, grains, legumes, dairy products, salt, sugar, cereals and any kind of processed food.
It is true that we have been eating a host of foods which do not agree with our body composition. For example, the kind of oils we use now to cook our foods. They are not only stripped of all nutrients but some extra chemicals are added to make our oils look good! Not only oils, the packaged foods such as biscuits, cereals, and cookies are all packed with hydrogenated oils, additives, preservatives, and a lot of other in consumable things.
Not to forget the dairy we consume today, they are injected with various hormones that make us obese and hurtle us towards disease. Tell me, did our ancestors feed on such fake foods? All they really had were whole unprocessed foods.
Paleo Diet Benefits- The secret to a Disease-free Healthy Life
So should you go the paleo way? You could give it a try as it has tons of benefits. Find out more about paleo diet benefits and see whether it is the right diet for you.
Paleo Diet in India-Is it a sustainable diet to follow for Indians?
Why are we as a nation getting sicker and sicker by the day? The main reason could be we tend to eat heavy for all the major meals the 3-meals that we have, breakfast, lunch, and dinner, we stuff ourselves with so much food that it makes us obese and sick in the long run. Clearly, portion control is certainly not our forte! If we have a delicious sabzi on the menu someday, we would take extra care to have more rice or roti to have with the sabzi. So, the Paleo Diet plan for weight loss suits Indians to the T. Here are a few other reasons to embrace the Paleo Diet Plan.
Protects against diabetes
Diabetes is a killer disease and you will be shocked to know that there are 10 lakh Indians who die because of diabetes and other related disorders. Another 7.1% of the Indian Adult population suffers from Diabetes. The two major causes of diabetes are not enough exercise and too much of the wrong foods. The paleo diet primarily emphasizes foods with a low glycaemic index and focuses on a protein, vitamin, and fiber rich diet.
It keeps away foods which spike up the blood sugar levels quickly like carbohydrates. Foods which havea high glycaemic index raise the level of sugar greatly after consumption. Thus, if you follow a paleo diet, you will reduce the chances of getting afflicted by diabetes.
It takes care of your heart
It is said that your heart will love the paleo diet, simply because it is great for the cardiovascular system. Much like the ketogenic diet, the paleo diettoo gives a green signal to healthy fats. Besides eliminating harmful processed foods,it also controls cholesterol in the blood and so prevents both the occurrence of any heart and blood related disorders.
Prevent Autoimmune Diseases and Allergies
First, we have to know what autoimmune disorders are.The body has a self defence system which mistakes the cells in the body as foreign elements and starts destroying them. The diet plays the most crucial role topromote or prevent the onset of autoimmune disorders. The Paleo Diet, being all natural and free from any chemical or processed ingredients, protects the body’s internal environment and thereby prevents autoimmune disorders. There have been many incidences where people have been able to recover from autoimmune disorders by just following the Paleo Diet.
It is theanti-inflammatory properties of Paleo diet which prove to be beneficial for people who are susceptible to allergies. It is beneficial for people suffering from asthma too.
Paleo Diet and its impact on Degenerative Diseases
The degeneration of the cells leads to certain conditions duetothe malfunctioning of an organ or tissue. Some of the degenerative diseases are Parkinson, Alzheimer’s and so on. It is said that our current lifestyle is largely responsible for the occurrence of these diseases.The Paleo diet can act as a shield against such diseases.
Paleo Diet Food List
When you start on the Paleo Diet, you need to get your groceries ready so that you are able to stick to the diet with greater determination. Following the paleo diet food list, you need to know that processed foods are a strict no-no! For everything else, read more to find out more.
Most diets allow generous doses of veggies and the paleo diet is no different. Eat as much as you can, that too guilt free! But always remember to eat local and eat fresh. Veggies are full of minerals, vitamins, and plenty of dietary fibers. Of course, if you are having veggies with high calories, try to eat in moderation, especially when you are trying to lose weight. Check the list of veggies which can be easily added to your list:
- Brussels sprouts
- Green onions
- Bell peppers
- Sweet potatoes
You can have loads of fruits too as they are all mostly accepted in the Paleo diet. Also, like the caveman, you can have as many fruits as you want. Fruits too are super rich in vitamins and minerals. Having fruits is one way of infusing your body with loads ofanti-oxidants. Antioxidants protect the body from free radicals:
A Paleo diet is incomplete withoutmeat. The cavemen depended heavily on meat for their nutrition, so a Paleo diet menu is largely focussed on the consumption of lean meats. Meat is not only a rich source of protein, it also helps in the building of healthy muscles and smooth functioning of the inner body. Almost 25 to 30% of your daily calorie intake should comprise of meat and fish. The list of meats you can consume in this diet are:
Fish isthe richest sources of Omega 3 fatty acids. This particular fatty acid is what keeps your heart well protected. Not to be outdone by meat, fishes are a pretty good source of protein too. If you are a fish-e-tarian, rest easy, as the paleo diet chart includes large varieties of fish.
- Red Snapper
5. Good Fats and Oils:
Good fats have made a huge comeback; and saturated fat, termed as bad for health till now is no longer regarded as a diet villain. So, use it to cook your meat. But of course, not all fats are good for your health, some of the oils which should be added to your diet are the following:
- Coconut oil
- Grass-fed butter
- Extra-virgin olive oil
6. Nuts and seeds:
Nuts are snack-friendly. They are full of healthy fats, vitamins, and minerals. When it comes to nuts, there is one thing to always remember, moderation is the key. Especially when you have the objective of losing weight. Seeds are also high in nutrition. Here are a few of them to snack on:
- Pumpkin seeds
- Flax seeds
- Sunflower seeds
- Chia seeds or sabja seeds
7. Some other Ingredients which are paleo-friendly:
There are some foods which are an integral part of your life, know more about them and whether they can be added to your diet.
Tea: Too much of tea is not allowed. Swap your regular chai with green tea for greater health benefits.
Honey: Honey can be used as a natural sweetener, but only the raw and unadulterated ones. Limit your intake.
Coconut water: A thumbs up for this rich in nutrients drink. A great drink to nourish your body, especially after a workout.
Coffee: Have it in moderation, too much of stimulants can play havoc on your sleep. Have it black with a bit of cinnamon and a dash of coconut oil. You can have black coffee in moderation or coffee with very little milk.
Alcohol: Stick to only a limited amount. Large amounts of alcohol are as bad as committing a dietary hara-kiri.
An Indian Paleo Diet Chart
If you are thinking of going the paleo way, we have a sample Indian Paleo diet chart for you. Follow it but concoct some recipes of your own. We are showing the way, it is up to you to make the diet chart your own. Make sure you stick to the Paleo formula, no processed foods, as much as possible. No dairy, no legumes, and no grains. Salt and sugar to the minimum! Think you are up for it? Try the diet!
Breakfast: Omelette with 75g chopped mixed peppers and a handful of broccoli
Mid-morning snack: A handful of assorted nuts
Lunch: One bowl of grilled chicken with mixed salad leaves,including red peppers, green beans, and ¼ tbsp. olive oil
Mid-afternoon snack: An apple with a tablespoon of almond butter
Dinner: Baked salmon with steamed broccoli
Breakfast: Coconut flour pancake with two boiled eggs.
Mid-morning snack: A handful of assorted nuts.
Lunch: Mixed green salad with baked chicken with ½ tbsp. olive oil
Mid-afternoon snack: Sprouts salad.
Dinner: One salmon steak and add some lightly sautéed green veggies on the side.
Breakfast: Omelette with veggies.
Mid-morning snack: A handful of nuts.
Lunch: One grilled chicken breast with a large bowl of salad and ½ tbsp. olive oil
Mid-afternoon snack: ¼ avocado with sprouts.
Dinner: Roasted meat with steamed spinach.
Breakfast: Scrambled eggs; include one whole, two whites, add tomatoes and green beans
Mid-morning snack: An apple with almond butter.
Lunch: Baked salmon fillet with salad, tomato, spinach and ½ tbsp. olive oil
Mid-afternoon snack: A banana smoothie
Dinner: 100g chicken breast stir-fry and green veggies made with ½ tsp. oil.
Breakfast: An almond flour pancake with boiled eggs.
Mid-morning snack: A banana with peanut butter.
Lunch: Roasted meat with veggies ½ tbsp. olive oil.
Mid-afternoon snack: Almond milk smoothie with nuts
Dinner: Thick mushroom soup with a bowl of veggies
Breakfast: Scrambled eggs with veggies.
Mid-morning snack: Nuts and seeds trail mix
Lunch: 150g turkey with a green salad with steamed spinach, and ½ tbsp. olive oil
Mid-afternoon snack: A fruit and nut salad
Dinner: 150g-200g steak with steamed green beans and broccoli
Breakfast: Three-egg-white omelette, grilled veggies,and steamed spinach
Mid-morning snack: A green smoothie
Lunch: 150g turkey with a green salad with steamed veggies, and ½ tbsp. olive oil
Mid-afternoon snack: Sprouts salad
Dinner: 150g-200g meat with stir-fried veggies.
Paleo Diet Recipes
This diet is famously known as the Paleo diet plan for weight loss. Yes, it is that effective! If you are feeling clueless about the various recipes listed in our Indian Paleo diet chart, try these recipes to knock off the extra pounds like a pro and shut the door on diseases!
1. Fluffy Coconut Paleo Pancakes
Think going the paleo way will mean kissing pancakes good-bye? No, don’t worry, you really don’t have to eliminate all your favourite foods. Just that if you are going grain-free, swap the grain with a grain-free flour like coconut and almond. Coconut flour is packed with fiber, protein, and a hefty dose of healthy fats. It is also low in sugar, digestible carbohydrates and boasts of a low score on the glycemic index.
- 4 eggs
- 1 cup milk (coconut milk or almond milk)
- 2 teaspoons vanilla extract
- 1 tablespoon honey or a bit of jaggery
- 1/2 cup coconut flour
- 1/2 teaspoon sea salt
- 1 teaspoon baking soda
- Coconut oil or grass-fed butter for frying
Preheat the griddleover medium-low heat. Take a small bowl and beat the eggs till they are fluffy for about two minutes. Mix in the milk, vanilla, and the natural sweetener.
In a medium-sized bowl add the coconut flour, baking soda, sea salt and whisk briskly. Stir the wet mixture into dry until the coconut flour is slowly incorporated.
Smear the pan with the butter and/or coconut oil. Take a few generous tablespoons of batter into thepan for each pancake. Spread it slightly with the back of a spoon. The pancakes should bethick, about2-3 inches in diameter. Flip it on both sides and cook for a few minutes on each side till it begins to brown. Give it an additional 2-3 minutes to cook.
Serve hot with butter, raw honey, or fruit.
2. A Paleo Smoothie
A smoothie is a perfect hunger-slayer. A solution to your mid-morning hunger pangs, afternoon slumps, the works! To get sure-fire paleo diet plan weight loss results, incorporate this smoothie into your diet. The pumpkin puree is full of antioxidants and loaded with good fats, the perfect recipe to attain good health.
- 1/2 cup pure pumpkin puree;
- 1/4 cup almond or coconut milk;
- 1 banana;
- 1/4 tsp. pumpkin pie spice;
- 4 to 5 ice cubes;
In a blender, combine the banana, pumpkin puree, almond milk and pumpkin spice.
Pulse it until well blended; add the ice to the smoothie and continue pulsing till smooth.
Serve it with a pinch of cinnamon on top.
3. Mushroom Soup
Mushrooms are great sources of selenium, an antioxidant mineral, along with copper, niacin, phosphorous and potassium. Additionally, mushrooms are a good source of protein, vitamin C and iron. This soup is a nutritious way of keeping hunger pangs at bay.
- 1 ½ lb. mixed wild mushrooms, sliced;
- 1 tbsp. fresh thyme;
- 2 large shallots, diced;
- 1 cup. Coconut milk;
- 7 cups chicken stock;
- 3 tbsp. ghee;
- ¼ cup parsley, chopped;
- Sea salt to taste
- Freshly ground pepper to taste
Add the ghee in a large saucepan, which is placed over medium high.
Add the shallots and sauté it for 3 to 4 minutes.
Next, add the mushrooms and thyme and cook the mixture for about 8 minutes.
Combine the chicken stock and boil the mixture for some time.Change the heat to medium-low, and simmer the concoction for 15 minutes.
Next add the coconut milk and the seasonings to taste, and let the liquid simmer for another 5 minutes.
Mix in the chopped parsley and serve hot!
So, follow the paleo weight loss diet not only to drop the extra pounds but also to keep lifestyle disorders away, just as our ancestors successfully did! It may not be easy to go completely grain and legume free, but give it a week and take it from there, you will certainly see your body changing for the good. Good luck with the diet!