Paleo diet for beginners (list of healthy food)

The paleo food plan for diet is a unique and it is closely linked to our genetic structure. This is the only type of many diets that allows you to be strong healthy. Just 333 generations ago and 2.5 million years ago, everyone followed this type of diet. This meal is perfect for us for weight and health normalization.


What happened and how we did get here?

Agricultural revolution allowed us to abandon forever our previous way of life and caused the transformation of the earth's population into huge, industrial-technological society.
We have found many problems when turned away from natural food. Why? Look at us.  We eat too much, eat harmful food and suffer from obesity.

Surprisingly, in the U.S., more overweight people About 65% people over the age of 25 years suffers from obesity. The picture is not pleasant. Many people don't understand how our ancestors were healthy. They were healthy, strong and not at risk of heart disease and other ailments


Correct balance in the menu for diet:

Lean meat, fish and seafood are 55% of your calories. Balance it with fruits, fresh vegetables, nuts and healthy oils. In a normal diet balance of plants and meat was broken.
In a modern diet, 24% of calories come from cereals, 11% from dairy products, 18% from processed sugars and 18% from refined oils. These products accounted about 71% of the total calories wich coming into our body every day. The remaining calories about 29% come from meat with high fat content (hot dogs, fatty beef, bacon, sausages). It cannot be called a healthy nutrition. This lifestyle leads to overweight, obesity,  consequently to increased sugar, high pressure, heart failure, etc.

7 main mistakes  of modern diet:
  1. Insufficient protein intake
  2. insufficient fiber intake
  3. Excessive  bad carbohydrates consumption
  4. Excessive bad fats consumption 
  5. Excess of salt and lack of potassium
  6. Acid-base imbalance
  7. Lack of vitamins, minerals and antioxidants

Eat right: what to eat & what to avoid

It's easy. You don't need to make blocks of products, keep a diary or count calories. Paleo daily eating plan consists of fish, lean meat, poultry, fruits, vegetables, seafood and nuts. 

Lean meat: 

Lean meat supports muscle strength, bones and immune function. Protein also gives you a feeling of satiety between meals.

Beef and veal 

All kinds of steaks and tenderloins

Pork

Tenderloins, chops and fillets

Poultry

Chicken, turkey and partridge

Eggs (12 per week, without yolks)

Chicken, duck, goose

Other meats

Rabbit, lamb, animal organs (liver, tongue, etc.)

Fish

Try to take fish out of cold and salt waters (sea, ocean, river).

Molluscs and crustaceans

Shrimps, Clams, Oysters, Crabs, Lobsters


Fruits and vegetables:

It is difficult to get 50% of your daily calorie intake from fruits and vegetables, because they have a large volume and low calorie. By eating 2200 calories per day you should have to eat 2kg more fruit and vegetables. People can't consume such a quantity, because there is a limit of cellulose which the body can absorb.

For perfect balance, you should eat fruits and vegetables with each meal with a moderate portion of healthy oils (flax, olive) nuts and seeds.  Vegetables with a high starch content (potatoes, rice) are not allowed in this menu for diet.

Nuts and seeds:

Nuts are rich in monounsaturated fats but they can reduce your cholesterol.  But nuts and seeds can slow down your healthy weight loss because they have a lot of fats. So, if you find a ways to lose weight, you should limit the intake of nuts to 4 oz (120 gr) per day. 

  • Almonds
  • Sesame
  • Pecans
  • Pine
  • Cashews
  • Hazelnuts
  • Macadamia
  • Chestnuts
  • Brazil
  • Pistachios (unsalted)
  • Pumpkin seeds
  • Sunflower
  • Walnut

Products which need to be eaten moderately:

Oils

  • Olive, walnut, quinoa (4 tablespoons per day) and avocado

Foods that should be avoided:

Almost all processed foods consist of 3 or 4 ingredients sugar, starch (wheat, potato, corn and rice), fats and oils, dairy products, salt and spices.

  • Dairy products (yogurt, milk, ice cream)
  • Cereals (rice, wheat, oats, etc.)
  • Beans
  • Starchy vegetables (potatoes, corn chips)
  • Products with the addition of salt (bacon, cheese, sausages, dried fish, salted nuts, etc.)
  • Fatty meats (sausages, wings)
  • Drinks and juices (all sugar-containing drinks and juices)
  • Sweets (candy, sugar)

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