Aashu’s Curiosity
One of Aashu’s friends has recently planned his daily meals as per the Paleo Diet Plan.
The Paleo diet sometimes called the Prehistoric diet is a compilation of meals that were eaten by early humans.
This is a high in protein & low in carbohydrates diet which is considered healthy for consumption in today’s world.
His friend told him that first humans were primarily hunters & gatherers. They had a lower risk for chronic diseases such as heart disease, cancer & diabetes.
While this diet is considered to improve a person’s health & boost his immunity against diseases, at the same time, this diet is highly restrictive & difficult to follow for many new dieters.
But Aashu wants to have an in-depth look into this Paleo diet plan & how it benefits in weight loss & against other chronic diseases. Let us see what he finds related to it on Know Ur Diet:
What is a Paleo Diet Plan?
The Paleo diet is a diet that duplicates the consumption patterns of the early humans who didn’t know about farming.
This concept of the Paleo diet came first in the 1970s but got popular in early 2000 when a scientist & dietician Loren Cordain wrote a book advocating for a diet chart based on Paleo Foods.
It emphasizes the consumption of food like fruits, vegetables, meat, poultry & fish.
At the same time, processed foods, grains, legumes & added sugar foods are discouraged from daily meals.
As per many experts, this diet has the potential to help you avoid the occurrence of many chronic diseases & improve your overall health.
However, many critics say that this diet is highly restrictive & difficult to follow for many early dieters.
Guidelines to Follow a Paleo Diet Chart
The main purpose of this diet is to limit your consumption of all those foods that were not available in the pre-farming era such as grains, legumes, added sugar foods & processed foods.
These foods have to be replaced with the foods primarily available at that time such as fruits, vegetables, meat, poultry, nuts, seeds, fish & other healthy fats.
In those times, honey was the only natural sweetener, so you can add organic honey to your diet. Also, there was no concept of edible oils so you can cook foods in virgin coconut oil or olive oil.
Within years some less restrictive Paleo diets have emerged such as a Western version allowing the intake of gluten-free grains & legumes in moderation.
“My favorite thing about Paleo is its emphasis on real food”
– Kristen Kizer, M.S., R.D., of Houston Methodist Hospital in Texas
Paleo Food List
The Paleo diet encourages the consumption of food groups that are considered good for health while limiting the intake of unhealthy foods.
But some of the food groups such as legumes & grains are also ignored although they are rich in nutrients.
What to Eat
Following is the list of foods recommended by the Paleo diet to include in your regular meal:
| Category | Food |
|---|---|
| Meat | Beef, Lamb, Goat, Pork, Red Meat etc. |
| Poultry | Chicken, Boilers, Turkey etc. |
| Seafood | Indian salmon, Carb, Oysters, Indian tuna, Pomfret, etc. |
| Nuts & Seeds | Almonds, Cashews, Pistachio, Hazel nut, Brazil nut, Pumpkin Seeds, Sunflower Seeds, Flax seed, Chia seed, etc. |
| Eggs | egg yolks and whites mostly boiled |
| Vegetables | Kale, Spinach, Tomatoes, Broccoli, Cauliflower, Carrots, Asparagus, Peppers, Potatoes, etc. |
| Spices & herbs | Basil, Rosemary, Turmeric, Curry, Black Pepper, Cumin, Coriander, Mint, Cardamom, etc. |
| Fruits | Apples, Bananas, Oranges, Pomegranates, Custard Apple, Peaches, Melons, Blueberries, Strawberries, Grapes, etc. |
| Fats | Olive oil, Virgin coconut oil, Flaxseed oil, etc. |
| Others | Organic Honey & Apple Cider Vinegar. |
What to Avoid
Following are the foods that should be avoided as per the Paleo diet:
| Category | Food |
|---|---|
| Legumes | Black beans, Kidney beans, Chickpeas, Lentils, Soy beans etc. |
| Dairy | Cow milk, Curd, Yogurt, Butter, Ghee, Cheese, etc. |
| High-sugar foods | Ice cream, Cakes, Candies, Desserts, sugar-sweetened juices, Soda drinks, Energy drinks, Table sugar, etc. |
| Grains | Bread, Toast, Rice, White flour, Barley, Millets, Buckwheat, etc. |
| Potatoes | French fries, Potato chips, etc. |
| Vegetable oils | Canola oil, Sunflower oil, Soybean oil, Cottonseed oil, Palm oil, etc. |
| Processed foods | Chips, Pizzas, Cookies, Convenience meals, Fast food, Burgers, etc. |
7 day Paleo Diet Plan
We are providing you with a 7 day sample meal plan that can guide you in designing your own meal plan for the Paleo diet:
| As per standards, A man should take 2200 calories & a woman should take 1800 calories a day. |
| Day 1 | Monday |
|---|---|
| Wake up drink | 1 glass Warm water with Honey & Ginger. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 2 large Egg omelette (188 kcal) in 1 tbsp of olive oil (119 kcal) with 200g sweet potato hash (190 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 250g of Zucchini Noodles (40 kcal) with 450g of paleo chicken meatballs (400 kcal) and 2 tbsp of mayonnaise based on Olive oil (120 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Chia seeds- 1 tbsp (70 kcal), cashews- 5 pieces (45 kcal), dry dates- 2 pieces (110 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 1 piece oven-baked salmon with asparagus (550 kcal). |
| Goodnight Drink | 1 cup of Chamomile Tea. |
| Day 2 | Tuesday |
|---|---|
| Wake up drink | 1 glass Warm water with Honey & Ginger. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 150g of Chocolate granola with strawberries, almond, coconut & pumpkin seeds (550 kcal) |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 2 pieces of Lamb meat burger (620 kcal) with homemade tomato sauce and 1 serving of Mediterranean salad (70 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Hazel nuts- 10 pieces (175 kcal), Sesame seeds- 1 tbsp (60 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 150g of Grilled chicken in virgin coconut oil (450 kcal) with 1 cup of mixed vegetable soup (90 kcal). |
| Goodnight Drink | 1 cup of Chamomile Tea. |
| Day 3 | Wednesday |
|---|---|
| Wake up drink | 1 glass Warm water with Honey & Ginger. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 250g of apple pudding with coconut milk, strawberries, and cinnamon (310 kcal) with 5 pieces of zucchini bread (220 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 200g of Cauliflower and shrimp salad with mixed fruit as well as apple cider vinegar (240 kcal) & 1 piece of lamb lettuce wrap (410 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Macadamia nuts – 12 pieces (200 kcal) & Apple slices- 10 (57 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 250g of Paleo beef stew (390 kcal) with 1 bowl of broccoli soup (150 kcal). |
| Goodnight Drink | 1 cup of Chamomile Tea. |
| Day 4 | Thursday |
|---|---|
| Wake up drink | 1 glass Warm water with Honey & Ginger. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 300g of Omelette muffins prepared of beaten eggs & meat pieces (540 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 250g of grilled salmon patties (310 kcal) & 1 tbsp paleo mayo (80 kcal) with 1 bowl of Pea & spinach soup (240 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Pine nuts- 1 tbsp (57 kcal), Walnuts- 2 pieces (52 kcal), 1 large banana (120 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 150g Baked chicken in olive oil (370 kcal) with 160g of cabbage salad (190 kcal). |
| Goodnight Drink | 1 cup of Chamomile Tea. |
| Day 5 | Friday |
|---|---|
| Wake up drink | 1 glass Warm water with Honey & Ginger. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 5 pieces of paleo egg muffins (240 kcal) & 1 cup of strawberry-banana and cashew milk smoothie (270 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 250g of chicken and broccoli stir fry (350 kcal) with 1 bowl of pumpkin chili (410 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | 100g of coconut yogurt (160 kcal) with 1 cup of strawberries (54 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 4 pieces of egg rolls of lettuce ( 360 kcal) with 200g Kale salad (210 kcal). |
| Goodnight Drink | 1 cup of Chamomile Tea. |
| Day 6 | Saturday |
|---|---|
| Wake up drink | 1 glass Warm water with Honey & Ginger. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 250g of Strawberry pancake made of coconut flour (320 kcal) with 1 glass of avocado almond milk (190 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | Half bowl of spaghetti squash with cauliflower (420 kcal) & 1 bowl of sweet potato soup (230 kcal). |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Hazel nuts- 10 pieces (175 kcal), Sesame seeds- 1 tbsp (60 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 1 bowl of Creamy spinach artichoke pasta (235 kcal) with 300g of roasted cauliflower (230 kcal). |
| Goodnight Drink | 1 cup of Chamomile Tea. |
| Day 7 | Sunday |
|---|---|
| Wake up drink | 1 glass Warm water with Honey & Ginger. |
| Breakfast (Men- 600 kcal, Women- 500 kcal) | 300g of Paleo zucchini oatless oatmeal (150 kcal) & spinach scramble of 3 large eggs (370 kcal). |
| Lunch (Men- 800 kcal, Women- 650 kcal) | 1 bowl of pineapple shrimp salad (340 kcal) with 1 serving of Spaghetti Squash Bolognese (365 kcal) |
| Healthy snack (Men- 250 kcal, Women- 200 kcal) | Macadamia nuts – 12 pieces (200 kcal) & Apple slices- 10 (57 kcal). |
| Dinner (Men- 550 kcal, Women- 450 kcal) | 1 serving of Avocado fries (225 kcal) with 1 bowl of cauliflower chicken fried rice (270 kcal). |
| Goodnight Drink | 1 cup of Chamomile Tea. |
Paleo Diet for Weight Loss
Paleo foods are based on the consumption of nutritious whole foods while limiting the intake of processed ones. These foods are high in calories & lead to weight gain.
At the same time, foods allowed in Paleo are rich in fibre which is good for improving a person’s metabolism. They also enhance the feeling of satisfaction for a longer period and help in avoiding overeating.
Many studies in recent years have proved that a Paleo diet can lead someone to weight loss.
In one such study, a woman weighing 90 kgs had been advised to take a Paleo diet plan for the next 6 months & when she was weighed 6 months later, she had a weight loss of 6.5 kg even reducing her belly fat.
Another 10 studies have also concluded that this diet is really beneficial in weight loss. Participants in these studies have lost 3.5 kgs of their weight on average between the period of 6 months to 2 years.
You can use virgin olive oil & desi ghee for cooking purposes as they are low in calories & have good quantities of healthy fats.
Health Benefits of Paleo Diet
Other than weight loss, a Paleo diet can have other health benefits as well.
Great for Healthy-Heart
Heart diseases are one of the major causes of death worldwide. Surprisingly, one-fourth of all deaths in India can be associated with heart disease.
Paleo diets are low in bad cholesterol (LDL) while containing enough good cholesterol (HDL). This makes these foods good for a healthy heart & reduces the risk of fatal heart diseases.
One such study on 100 participants who were taking Paleo foods for the last 1 year, showed the rise of HDL cholesterol in their body while a significant fall in triglycerides & LDL in them.
Adding low-calorie foods such as Organic honey & apple cider vinegar can also help you in tackling the problem of rising bad cholesterol & triglycerides.
Helps in Controlling Blood Sugar
Type-2 Diabetes can be a welcome sign for many health problems & Paleo diet plan is effective in controlling it.
The paleo diet is capable of limiting the intake of those foods that are responsible for the rise of sugar levels causing type-2 diabetes such as added sugar & processed foods.
On the other hand, it promotes the intake of those foods that are helpful in controlling blood sugar. This diet can increase insulin sensitivity & regulate the flow of insulin in your blood.
One study has already shown that there is a 45% rise in the sensitivity of 2 individuals who were already suffering from type-2 diabetes & improved their blood sugar levels.
Adding natural sweeteners such as organic honey can also increase your insulin sensitivity & reduce blood sugar levels.
Possible Downsides of Paleo Diet
Yes, there is no doubt that strict following of the Paleo diet can get you several health benefits. But then also, it has a few downsides that can’t be ignored.
Firstly, it discourages even those food groups that are highly nutritious & are widely consumed by the general population such as grains & legumes.
Grains are a good source of such as good cholesterol (HDL) & proteins while legumes are rich in zinc, dietary fibre & healthy fats.
One study has proved that a diet rich in grains & legumes can help you in tackling diabetes, heart disease & other fatal diseases.
Secondly, if you are a person with a vegan or vegetarian background then you will find this diet to be more restrictive & difficult to follow as it avoids those food groups consumption that make a mammoth part of your diet.
Other than that, this diet recommends the consumption of fresh fruits, vegetables, meat & poultry which might increase the budget spending for many dieters.
Conclusion
Aashu has concluded that the Paleo diet is an eating pattern copied from the meals that were once consumed by early humans. It encourages foods such as fruits, vegetables, meats, fishes & poultry that were available in those times but avoids foods such as grains, legumes, processed & added sugar.
Aashu also finds certain Studies that have shown this diet is helpful in weight loss as well as in reducing the risk of many chronic diseases. Although he knows about the downsides of this diet such as it is highly restrictive, avoids nutritious foods like grains, dairy & legumes, & difficult for vegans & vegetarians to follow. But then also its health benefits overshadow them and make the Paleo diet a good option for dieters.
