Paleolithic diet: everything you need to know before you start
So, we've selected you through our platform Ask the Expert the most popular questions of those who want to diet and lose weight with health.
1 - What foods are forbidden in the Paleolithic diet?
A: The eating pattern on which the Paleolithic diet is based excludes carbohydrate-rich foods since it is a food with high amounts of fats and low carbohydrates. Thus, sugars (sucrose or table sugar, fructose present in fruits, lactose present in milk and derivatives, and starch that is widely distributed in foods) are prohibited. Among the restrictions are rice, oats, wheat and its by-products (bread, cake, pasta, flour), corn, legumes (beans, peas, beans, chickpeas, lentils), all kinds of potatoes, carrots, beets.
2 - Are there variations in the Paleolithic diet and what are they?
A: There is no single food pattern within the Paleolithic diet. However, there is a base: avoid sugar, avoid grains, red meats and poultry are allowed, fish and seafood are allowed, natural fats from food should be ingested and vegetables and some vegetables (eggplant, peppers, cucumbers, onions, kale, broccoli, asparagus, zucchini, among others) can be part of the diet. Thus, it is possible to have a Paleolithic feed without red meats, but with fish. In addition, the consumption of fermented milk products (natural cheeses and yoghurts) are not consumed by everyone who follows a paleolithic diet. It is noticed that within the allowed foods, one can have variations of consumption of the paleolítica diet.
A: The vegetarian people can make the paleolítica diet?
A: The base of the paleolithic diet is made by products of animal origin like, fatty meats, eggs, butter. On the other hand, there is a great control of foods of vegetal origin, among them, legumes (main source of proteins of the vegetarian feeding), fruits, potatoes, manioc, farinaceous, carrot, beet. In this way, people who follow the vegetarian line do not adapt to the food standard imposed by the ketogenic diet.
4 - What to eat before the exercises within the paleolithic diet
A: The Paleolithic diet may not meet the individual needs required by the training that is being followed. There is a diversity of practices, routines, dietary behaviors that the diet does not meet. To know how to adapt your diet based on training, routines, habits, preferences is essential to go through a face-to-face consultation with a nutritionist.
5 - Paleolithic diet leads to loss of muscle mass?
A: Yes, the Paleolithic diet can lead to loss of muscle mass.
6 - Can I take milk and eat dairy products in the Paleolithic diet?
A: Milk is one of the most important nutrients in the world. of forbidden foods in the Paleolithic diet.
7 - Which meats can be consumed in the Paleolithic diet and how should they be prepared?
7 - What meat can be consumed in the Paleolithic diet and how should it be prepared?
A: All meats are released on the Paleolithic diet without the need to exclude their visible fat. For example, eat the picanha with the fat cover and preserve the skin of the chicken. The fat present naturally in meat and other foods, such as eating eggs with egg yolks is important since the paleolithic diet is high in fat and has a moderate amount of protein. To achieve this characteristic of the diet it is important to preserve and ingest meats with the highest amount of fat.
8 - Are sausages allowed in the Paleolithic diet?
A: Yes, sausages are allowed.
9 - Milk cream can be consumed in the Paleolithic diet
9 - Milk cream can be consumed in the Paleolithic diet
A: Yes, the cream can be used because its macronutrient content is composed only of fats, and therefore does not contain carbohydrates.
10 - What are the main carbohydrates released in the paleolithic diet?
R: Foods that present carbohydrates, but in low or very low quantities, and that can be part of the paleolithic diet are: red fruits (raspberry, strawberry, blueberry, cherry) are tolerated; tomato, vegetables, broccoli, kale, asparagus, eggplant, cucumber, peppers, mushrooms;
11 - Is it normal to feel the bowel trapped when the paleolithic diet begins?
A: Fiber, nutrients that stimulate good intestinal functioning, are present in fruits, vegetables, grains, legumes.
12 - What are the best fats to consume in the Paleolithic Diet?
A: According to the Paleolithic Diet , the best fats are those that are naturally present in food. Thus, this diet has no restrictions on the consumption of fatty meats, poultry with skin, bacon, fatty fish, eggs, butter, olive oil, avocado, coconut pulp. With the exception of vegetable oils (soy, sunflower, canola, corn), there is no distinction of good or bad fats. If it is present naturally in food, diet allows consumption.
13 - Does the Paleolithic diet need to be fasted?
A: Intermittent fasting is a practice adopted by some followers of the Paleolithic diet, but is not described as a rule of this diet.
14 - What are the problems of consuming fat at will in the paleolithic diet?
A: Science advances in the study of fats and health effects. It is important to understand that excess saturated fats and the lower participation of fats of plant origin (polyunsaturated) increases the risk of developing cardiovascular diseases, increase of bad cholesterol (LDL), reduction of good cholesterol (HDL). Therefore, the excessive consumption of saturated fats that can be in the paleolithic diet is very questioned and fought. It is worth mentioning that all fats are important and have functions in our body, but it is necessary to understand that the excess of saturated fats and the greater presence of them in the feeding can be a risk factor for the development of certain conditions. The Paleolithic diet may favor hypertrophy?
A: Hypertrophy can be achieved with the muscular stimulus that will be obtained with specific training developed by a physical educator and allied to the food plan agreed with a nutritionist. The paleolithic diet does not aim at muscle hypertrophy. Thus, if there is a goal of gaining lean mass it is fundamental to consult a nutritionist and a physical educator in person who will evaluate the individual conditions and needs to achieve the desired goals.* All responses were published by nutritionist Isabelly Silva (CRN: 47452 / SP)
Intermittent Fasting is a weight loss method that aims to interweave periods of fasting with feeding periods. The goal is to make the body use the fat stores and thereby lose fat mass. Usually between 10 and 24 hours of fasting is indicated, which can be done daily or on some days of the week. The periods in which power is allowed are called power windows.
The explanation is simple: on warm days, body temperature increases, causing the body to lose more fluids and minerals. It is precisely for this reason that attention to the scraping needs to be redoubled at this time of year. To avoid the greatest loss of liquids, it is important to drink water before the thirst appears.