If you worry about the effect of modern living on your waistline, you may want to try eating like your ancestors. That’s the theory behind the Paleo diet, which goes back to a time before agriculture when humans were still hunters and gatherers.
More than 10,000 years ago in the Paleolithic Era, life expectancy was only about 25 years, but there was a very low prevalence of obesity. While the research on the Paleo diet is limited, most experts agree that this lifestyle has both pros and cons. These tips will help you navigate this unique diet.
Following a Paleo Diet
- Eliminate junk food. Movie theaters didn’t serve popcorn in the Stone Age. In fact, movie theaters weren’t in existence. Getting rid of refined sugar and carbohydrates may be the most challenging and beneficial aspect of the Paleo diet.
- Cut back on salt. Most Americans eat too much salt, and the biggest culprit is processed foods. You’ll easily stay under the limit with this diet.
- Consume more produce. Another healthy thing about this regimen is the emphasis on fruits and vegetables. Most advocates of the Paleo diet extend plenty of leeway for super foods like broccoli and kale since they’re close to the wild versions of long ago.
- Select lean meats and fish. It’s easy to go overboard eating this much meat. Have fish for breakfast and shop for strip steak and extra lean ground turkey.
- Get your Vitamin D. Vitamin D deficiencies are possible if you forego all dairy products and fortified cereals. Spend time in the sunshine or take Vitamin D supplements so that your body can still perform important functions, such as protecting your bones.
- Exercise. Even if your day job and mortgage rule out the option of becoming a nomad, you can shake up your sedentary life. Join a gym or ride your bike to the office.
- Live a greener life. Lots of people rave about the Paleo diet because it helps them feel more connected to nature. You’re also likely to produce less garbage when your food doesn’t come in individual packages.
Modifying a Paleo Diet
- Balance your macronutrients. Overall, there are significant discrepancies between the Paleo diet and government recommendations. Going Paleo is a little high in fat and protein and extremely low in carbohydrates.
- Add in dairy products. To get more calcium and Vitamin D, some people continue eating foods in the dairy category. Low-fat and non-fat products may help you lose weight too.
- Decide on grains. Likewise, you may choose to keep room in your life for whole grains. There’s a big distinction between brown rice and white rice when it comes to nutritional value.
- Schedule cheat days. If eliminating whole food groups and eating less than half the daily recommendation for carbohydrates raises doubts for you, you can make additional adjustments. Take one or two days off each week and eat with fewer restrictions. Or pick one meal a day that isn’t Paleo. For example, you can serve oatmeal for breakfast each day.
- Draw up a budget. Even if your body is on board for a strict Paleo diet, you may find that it can become expensive. Filling your cart with fresh produce, fish, and meat can lead to big grocery bills. Try growing your own vegetables and keep an eye out for sales.
You can learn a lot from a caveman. Consuming less junk food and more fiber is bound to be good for you. Modify the Paleo diet to suit your individual needs and talk with your doctor if you have any questions or concerns.