Paleo Diet- Ultimate Guide for Stay Beautiful and Live Longer

Researches say that the paleo diet is based on the foods which are eaten through the Paleolithic period. Generally, this diet focuses on natural food rather than processed, for example, fresh fruits, vegetables, fish, meat (green eater animal), seeds, nuts, and other organic sources of energy. This diet plan has some interesting names such as caveman diet, Stone Age diet, and the hunter-gatherer diet. It’s good to cut down the extra fat from your body also, helps you to do meal planning. In this article, you will get to know everything about the paleo diet . So, let’s dive in till the end.

Top 10 Paleo Diet Benefits for Your Health

No More Processed Foods

• To follow a paleo diet, you have to avoid unnatural and heavy foods.
• Nowadays, food industries are mixing addictive and synthetic elements to keep the attention of the buyer.
• Consuming chemicals, artificial flavor, colors can lead to dangerous sicknesses like depression, obesity, diabetes, kidney failure, and many more.

More Protein and Less Fat

• The basis of a paleo diet is rich in protein and low in fat.
• You will gain new muscle cells.
• Metabolism works better.

Prevent disease

After consuming foods from the paleo diet, you won’t have some dangerous disease like-

• Diabetes
• High blood pressure
• High cholesterol
• Heart disease
• Obesity

Detox Power

• Your body itself cleans the toxins inside your blood or cell.
• You will feel lighter, more focused and fresher than before.

Feeling full

• The nutritional value of paleo food is low in carbs, so you get full so quickly.
• After getting full of paleo foods, you will feel satisfied.

Better Mental Health

• The synthetic diet causes depression and mood swings. On the other hand, a paleo diet helps for better mental health.
• Improve your brain’s hypothalamus.
• Help you to think gently.
• Paleo diet is full of omega-3 fatty acids, which is crucial for maintaining a healthy brain.

Your body gets Vitamins and Minerals

• In the paleo diet, you eat different types of vegetables, which give you a perfect amount of vitamins and minerals.
• Through a paleo diet, people consume lots of dietary fiber and folic acid.
• Some veggies contain Vitamin- A and C., Respectively, these two vitamins are essential for better eye and skin health.

Better Digestive system : It’s proved that anyone can rid of the digestions problem if he/ she strict to a paleo diet for a minimum of 30 days.

Reducing Inflammation

• Inflammation leads to cardiovascular disease, and a paleo diet can minimize this risk so well.
• The paleo diet contains anti-inflammatory foods
• Paleo Diet is high in omega-3 fatty acids which reduce the risk of chronic diseases

Weight Loss

As the paleo diet is low in carbs diet, it can help you to lose extra weight. Sugary drinks or refined grains are not allowed in the paleo meal plan , so your body has to burn fat from itself.

Increasing Insulin Sensitivity

• Through the food of paleo, your body will increase insulin sensitivity.
• You will not in the risk of type 1 or type 2 diabetes.
• Insulin will be in better amount.

Delicious Paleo Diet Recipes for Foody People

Through the food of the paleo diet, you can enjoy a bunch of tasty foods. People think it is a boring meal plan, but the truth is it’s really yummy if you know how to make delicious food.

Egg skillet with chorizo and sweet potato

You can make egg skillet with sweet potato and chorizo. It can be a perfect breakfast or lunch meal.

Roasted pumpkin with egg fry

Here you can add garlic, onion, black pepper, zucchini, and mushroom with roasted pumpkin. There will be an egg fry on top of the plate. This autumnal paleo breakfast is super delicious and nutritious.

Mexican shakshuka : This is a traditional meal made with eggs, which is cooked in tomato sauce. And, honestly, the food is fantastic with lots of nutrition. Here you have to add bell pepper, oregano, cumin, cayenne, and olives. Therefore, you will get an awesome flavor. Do you know what does make this meal the best? Well, it’s a one-pan dish.

Pineapple fried rice : Does cauliflower rice seem very dull to you? I think from now; it won’t happen anymore. Add some pineapple slice, cashew nuts, green chili, onion, and any vegetable you like. Trust me; it will be your favorite dish from today.

Cauliflower nuggets with spicy red sauce

I can bet that after making this dish, you can’t resist yourself from eating. The reason is hidden in the recipe. Make a little piece of cauliflower, coated the piece with the crispy grain-free crumb. Now, bake it by using a cheater deep-fry. And, for making the sauce mix lime, honey, chili flakes, and tomato paste altogether.

Crispy garlic pork steaks with vegetables

Basically, it’s a dinner dish made with paleo diet-friendly ingredients. As the protein source, you can use chicken, lamb, or beef steaks. Steak the meat with olive oil and serve with bakes been, bell paper, or anything you are craving for your dinner.

Mouthwatering Paleo Diet Dessert Recipes

If you are now a paleo people, that doesn’t mean you can’t try dessert. There is some paleo diet for a sweet tooth like you.

Chocolate chip skillet cookies

Who doesn’t love chocolate cookies? Well, a paleo dietitian can also enjoy the desert. Don’t use much butter and give a scoop of some coconut milk ice cream on the top.

Non baked chocolate caramel slice

This raw dessert is made from dried fruits, nuts, cacao, seeds, dates, coconut oil, and whatever you need (obviously paleo diet-friendly).

Raspberry and coconut cake

To make this heavenly dessert, use almond milk, lots of raspberries, coconut flakes, and then bake it perfectly.

Paleo Diet Meal Plan for Whole 7 Day

For your help, we have made a 7-day meal plan. Also, you can add whatever you want to add.

Day 1

• Breakfast: Let’s start your morning with a Banana, apple, strawberry, almond milk smoothie.
• Lunch: Green leaves with boiled egg, and olive oil dressing, pumpkin seeds, and cucumber.
• Dinner: Roast chicken with onions, black pepper, carrots, and necessary spices.

Day 2

• Breakfast: Egg fry, grilled tomatoes, spinach, raspberry, and pumpkin seeds.
• Lunch: Mixed green salad, leftover roast meat with an olive oil dressing.
• Dinner: Oven-baked salmon, onion, garlic, asparagus, and carrot or broccoli fried in olive oil.

Day 3

• Breakfast: After having egg on second day make a smoothie with banana, and coconut milk.
• Lunch: Leftover salmon, green salad, olive oil dressing, and orange.
• Dinner: Pork stir-fry, mixed peppers, zucchini fry using coconut oil.

Day 4

• Breakfast: Zoodles (zucchini noodles), toasted almonds, strawberry, and a poached egg.
• Lunch: Mixed salad with tuna, green vegetables, pumpkin seeds, and olive oil.
• Dinner: Chilli chicken wings, steamed broccoli, and carrot with coconut oil to fry.

Day 5

• Breakfast: This morning make a smoothie with coconut milk, papaya, spinach.
• Lunch: Cauliflower rice with cashew nuts and pineapple. , broccoli, and tomato omelet with mixed salad.
• Dinner: Red pepper, butternut squash, baby corn, and steamed salmon with essential spices.

Day 6

• Breakfast: Egg fry, baked tomatoes with olive oil, almond, and apple.
• Lunch: Chicken soup with carrot, onion, pepper, and mixed vegetable.
• Dinner: Grilled lamb chops, spinach, and baked cabbage.

Day 7

• Breakfast: Egg fry made with onion, garlic, tomato, mushroom omelet, and asparagus.
• Lunch: Roasted-chicken, avocado, pumpkin seeds, zoodles, and olive oil.
• Dinner: Thick beef stew, green vegetables, and fresh fruits.

Paleo Diet vs Keto Diet

Paleo and keto both diets are healthy for us. They encourage us to take lots of nutritious meals and eliminate highly processed foods. But at the same time, they are differenent in some major cases. After reading the list you will have a better understand.

Processed Meat

• Paleo: Suggest to eat pure and grass-fed meat.
• Keto: Supports any meat that doesn’t include sugar or carbohydrates.
  The researches say that processed meat can build the risk of cancer and also some other dangerous diseases.

Sweeteners and sugar

• Paleo: Supports honey (raw), date sugar, maple syrup, and coconut sugar.
• Keto: Does not support any sugars, but some artificial or processed sweeteners are allowed, like stevia and sucralose.

Starchy vegetables

• Paleo: Allows starchy vegetables like sweet potatoes, beets but shouldn’t take it more than other types of foods.
• Keto: Doesn’t allow any carbohydrates even though in starchy vegetables.
• Paleo: Allows starchy vegetables like sweet potatoes, beets but shouldn’t take it more than other types of foods.
• Keto: Doesn’t allow any carbohydrates even though in starchy vegetables.

Fruit

• Paleo: Supports all fruits, no rules for fruits.
• Keto: Keto diet allows sweet fruits but strict about high sugary fruit. In that case, you have to eat a low amount.

Dairy

• Paleo: Eliminates dairy foods.
• Keto: Allows dairy foods without sugar. Dairy foods are highly keto-friendly because it is rich in protein.

Do You Want to Know about Paleo Diet Pros and Cons?

Pros

• It eliminates the risk of heart disease
• The diet helps to maintain healthy blood pressure , kidney, and muscle because it is rich in potassium.
• It contains unsaturated, which are responsible for a healthy lipid profile.
• It helps to develop muscles, bone, skin, and cartilage.
• Sufficient quantities of lean protein in this diet provide a lowered insulin response.
• Paleo diet improves blood pressure and sugar levels. Also, it can defeat the risk of cardiovascular issues and diabetes.

Cons

• Excluding whole food groups, means necessary nutrients, vitamins, and minerals are not present in the diet.
• Most western people take their calcium from dairy products like milk, yogurt, and cheese. So after following the paleo diet, there is a risk of low bone and tooth density.
• The exclusion of whole grains can mean a reduced intake of fiber, which is helpful for our gut health.
• It doesn’t allow to take legumes, but this type of food is rich in magnesium, manganese, and selenium.

How Can Anyone Get Help from Paleo Diet for Weight Loss?

The paleo meal plan can help anyone to lose weight in multiple ways. But we have listed 5-reseasons below.

Rich in Protein: Protein increases your metabolism but decreases your appetite; thus, it can help to reduce extra weight.

Low in Carbs: If you decrease carbs from your meal, surely you will lose weight soon, and paleo commands you to do so.

Reduces Calorie Intake: To minimize calorie intake, you have to choose the foods which make you feel full so quickly. You will get lots of food, which makes your stomach full within a few minutes in the paleo meal plan.

Eliminates Highly Processed Foods: In the modern diet, processed foods are responsible for obesity. If you maintain a paleo meal plan correctly, you will lose weight as it excludes processed foods.

Eliminates Added Sugar or sweetener: Consuming added sugar can decrease your weight fast. However, in this meal plan, added sugar is eliminated so, you can lose weight quickly.

All Food List of Paleo diet

This diet is made for your good health. The people who suffer from obesity can strictly maintain this diet for better results. We have listed what can and can’t you eat while in a paleo diet.

What can you eat?

• Protein: Chicken, turkey, eggs, pork, seafood, beef, game meat
• Vegetables: Leafy greens, asparagus, celery, peppers, cabbage, cauliflower, sweet potato, beet, root vegetables.
• Fruits: Strawberry, blueberry, papaya, raspberry, guava, cranberry, wood apple, cherry, banana, apple, watermelon, tomato, avocado, pineapple, grapes, malta, orange, date, star fruit.
• Nuts: Almonds, cashew, walnut, pumpkin seeds, all type of seeds.
• Chocolate: With At least 70% cocoa.
• Coffee and Tea: With no dairy or sugar.
• Oil: Olive oil, coconut oil, nut oil and avocado oil.
• Sugar: Maple syrup, raw honey, coconut sugar.

What can’t you eat?

• Grain: Wheat, rice, oats, and barley
• Legumes: Beans, lentils, peanuts and peas
• Dairy products: Milk, cheese
• Refined sugar and Salt
• Potatoes
• Any highly processed foods

Your food selection can say how long you will live. Who doesn’t want to live healthily? If you do so, please choose your food wisely. Without paleo, there are lots of meal plans, so select one of them and make your life easier. It’s better to live healthy even if for a short time. If you have any questions about paleo nutrition, please leave a comment below. We will try to answer you in a short time.