Paleolithic diet is an option that can be used by people who wish to lose weight or better control blood sugar levels, such as in cases of pre-diabetes and diabetes.
This diet is based on the feeding of our ancestors of the Paleolithic era, before the invention of agriculture, when the main way to feed was through hunting and gathering food. Thus, this diet is based mainly on the consumption of fresh and natural foods, avoiding the processed ones, and giving preference to the consumption of meats in general and of fats.
What to eat
Based on a hunting diet and food collection, the Paleolithic diet is composed of:
Fruits and vegetables
In the paleolithic diet one should consume large amounts of vegetables, preferably raw, and 2 to 4 fruits per day, preferably raw also with bark and bagasse.
It is important to remember that fruits, roots and tubers such as potatoes, sweet potatoes, sweet potatoes and yams are rich in carbohydrates and should be consumed in small amounts to promote weight loss.
Meat
The meats came from the hunting of animals and fishing in the Paleolithic era, and can be consumed in large quantities. Increased consumption of protein foods helps build muscle and give satiety to the body, helping to control hunger.
However, it is important to remember that in some situations excessive consumption of meat should be avoided, as are cases of chronic kidney disease and gout.
Fats
Natural food fats are not villains in the paleo diet, since our ancestors consumed large amounts of fats especially from meat, poultry, and fish.
Thus, one can eat the fat present in the meats in general, besides the fats present in foods like seeds, nuts, peanuts, nuts, almonds, coconut and avocado.
What Not to Eat
In the Paleolithic diet the following foods are not present:
- Grains : rice, wheat, beans, soybeans, oats, barley and corn, for example;
- Sugar and any food or preparation using sugar;
- Milk and dairy products, such as cheeses, yogurts, curds, curd cheese and cream;
- Processed foods in general.
However, it is possible to adapt the Paleolithic diet to the present times, and it is possible to consume minimally processed and low carbohydrate foods, such as olive oil, chicken and frozen meats, oilseeds such as nuts, almonds and flaxseed, eggs, cheeses and yogurts Find out what foods are high in carbohydrates.
Difference between the Paleo diet and the Low Carb
The main difference is that in the Paleo diet one should avoid all types of carbohydrate-rich grains such as rice, wheat, corn and oats, for example, while in the Low Carb diet these grains can still be consumed in small quantities a few times a week .
In addition, deita Low Carb allows the consumption of processed foods, provided they are not rich in sugar, flour and other carbohydrates, while in Paleo the ideal is to reduce the consumption of industrialized to the maximum. Learn how to make the low carb diet.
Paleo diet for weight loss
The Paleolithic Diet is a great choice for those who wish to lose weight, since the withdrawal of grains and processed foods greatly helps to naturally reduce the calories in the diet and improve the body's metabolism.
In addition, it is rich in vegetables, fiber and protein, nutrients that increase satiety and reduce the urge to eat. Slowly, the body adapts to the reduction of carbohydrates and no longer misses foods like sweets, breads, cakes and salted.
Paleo Diet Menu
The following table gives an example of a 3-day paleo diet menu:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | coffee without sugar + 2 eggs with cured cheese | omelet with 2 eggs and stuffing of vegetables + 200 ml of orange juice | coffee without sugar + 1 banana + 2 slices of cheese roasted in olive oil |
| Morning snack | 10 cashew nuts | 3 small pieces of coconut | 4 coleslaw of avocado with 1 col of honey of bee |
| Lunch dinner | 150g of meat + chard + tomato + carrot and beet grated + 1 strand of olive oil | 1 serving of roasted mackerel + 3 slices of cooked sweet potatoes + vegetables sautéed in olive oil | 3 chicken shanks with vegetables: carrots, chuchu and zucchini |
| Afternoon snack | 1 banana + 2 teaspoons of seeds + 1 slice of roasted cheese with tomatoes and oregano | 1 beaten natural yogurt with 6 strawberries + 1 tablespoon plain flaxseed | 1 natural yoghurt with 10 almonds |
It is important to remember that before starting any diet it is necessary to talk with the doctor and the nutritionist to evaluate the health and receive specific guidelines for each case. Also, drinking plenty of water and practicing physical activity regularly are attitudes that also help you lose weight and prevent illness. See also 5 low carb breakfast recipes.
