The Paleo diet encourages eating high-quality meat protein, which is now so lacking in the modern world with its craving for vegetarianism and veganism. Of course, on how good or bad to be vegetarian, we will not argue (though we even have an article on this topic). Today we talk about another cool healthy diet that, in our view, should help.
The essence of paleo diet is to eat like our ancestors ate at a time when there was no McDonald’s, LabVIEW, chips and other Mashtakov when the tribe lived by hunting and gathering. People ate foods that they dug out of the ground, taken from the animal or gathered in a nearby grove. Of course, this excluded the possibility of ingestion of harmful additives, high levels of saturated fats, sugars, simple carbohydrates and instead eating a diet enriched in fiber, lean protein and healthy fats. Their combination helps to maintain steady blood sugar levels and prevent the accumulation of unwanted fats in the body.
Our ancestors consumed healthy fats and less carbohydrates: vegetables and fruits. Thanks to the meat they maintained the balance of amino acids and raised the muscle fibers, helping them to successfully gain muscle mass. Compare this diet with what we eat today — with all this food, full of flavors, simple sugars, harmful fats and dyes. Our body is designed for other loads, but instead, we regret it and eat that which it is not intended, in large quantities.
The Paleo diet is an attempt to prevent products that do not meet our natural needs.
Products of animal origin
What you need is the ideology of the paleo diet from animal products? A choice of chicken breast, Turkey breast, other poultry and any lean meat. Encouraged lean beef, fish and seafood, eggs. Milk not to consume (cows have been domesticated relatively recently). Meat products, dearly beloved American bacon, sausage, ham, meat with high fat content and smoked too is impossible.
In addition to the useful protein include in your diet more nutritious and fats. For example, nuts (except peanuts), fatty fish, avocados, flax seeds and olive oil. Fresh fruits and vegetables are advised to eat well, but the potato and sweet potato makes sense to give up. Dried fruits should be consumed in limited quantity — 50 grams per day max. Wishing to lose weight have them completely removed from your diet.
Drinking beer can be no more than a litre in a week, like any other type of alcohol. Sparkling water, coffee and tea razbivayutsya from the point of view of the paleo diet in moderation — not more than three cups a day.
Approach to the paleo diet
It is worth noting that paleo diet is best interacts with the training. Without training can not be, otherwise the effect will be slightly noticeable. The consumption of fruit because of the fructose and glucose should be reduced in the future to make them something like a healthier alternative to chocolate and sweets. To completely eliminate is not: the muscles need energy.
Soon your metabolism will improve, fat will be burned, and the feeling of hunger blunted.
A sample diet paleo diet
- 2 whole eggs + 6 egg whites or scrambled eggs on 1 tablespoon of olive oil.
- 1 Cup diced fresh vegetables.
- 1 banana, and 1 orange is better.
- salad: 1 can of tuna mixed with ½ Cup lettuce type of salad.
- 2 cups of spinach leaves.
- ¼ Cup of almonds.
- 2 tbs. flax seeds
- 1 banana
- Grilled salmon — 100 g
- 1 Cup of cooked broccoli.
- 1 Cup blackberries.
- 100 g fried chicken breast.
- 2 bananas.
After a workout:
- 100 g fried chicken breast.
- 1 banana.
- 1 Cup of grapes.
- 1 orange.
- 100 g of lean meat.
- 2 cups spinach salad with dressing and slivered almonds.
- 1 Cup of fried mushrooms with peppers and onions/li>