Paleolithic diet: how to lose weight with the paleo diet
The so-called paleolithic diet is being adopted by many people with promises of weight loss and also a healthier and considered naturalistic lifestyle. The main attraction is precisely on its most unusual side, by preaching prolonged fasting, meat consumption at will and carbohydrate restriction in cave man style.
The paleo diet proposes the return of our ancestors' feeding - which fed on meat, fruit and seeds, with the justification that this is the food for which our organism has been shaped by millions of years. The Paleolithic Diet was built on the premise that common diseases nowadays (diabetes, metabolic disorders, heart problems, obesity) are responses of the body to excess carbohydrate, sugar and processed foods imposed by the contemporary diet. In spite of sounding radical, most followers advocate a Paleolithic diet adapted to the characteristics of each.
Why it helps to lose weight?
This diet can lead to weight reduction since there is a reduction in carbohydrate consumption . Carbohydrates such as breads, pastas and rice are digested in the stomach quickly by raising blood glucose levels and excess glucose can be metabolized and converted to fat, leading to accumulation in adipose tissue. These refined carbohydrates are excluded from this diet, thus contributing to weight loss.
In addition, the Paleolithic diet provides for the elimination of the consumption of industrialized foods in general, with gluten or lactose, since the consumption of these foods may currently be associated to weight gain, the onset of inflammation, endocrine and metabolic disorders.
How it works
At-Will : Meat from all types of animals was the basis of feeding in the Paleolithic period. They are sources of proteins, nutrients of extreme importance in our diet since they are part of the muscle composition and recovery of tissues, besides being a substrate for the production of hormones, enzymes, antibodies and other metabolic agents. It is in the meats that are concentrated the greatest quantities of essential amino acids, those that we do not produce naturally in our body. On the other hand, it is necessary to be careful with this "at will". Excessive proteins can cause side effects, such as calcium withdrawal from the bones, blood acidification, and kidney overload. The limit indicated by the WHO is the consumption of a maximum of 30% of our daily calories corresponding to the protein.
No grains and
: As there was no cooking at the time and men still did not plant wheat, corn, rice , for example, that will say corn and mixed grains in the Paleolithic period. The masses did not exist and therefore are naturally excluded from the diet. So sources of carbohydrates become natural. Carbohydrate sources become vegetables, vegetables and fruits, which bring us the amount we need of this macro nutrient and a good amount of fiber, having a lower glycemic index than the masses. In addition, high carbohydrates can disrupt weight loss in a number of ways. They convert to glucose in digestion, which gives energy to our body and is carried to the cells by insulin. When glucose is left over, it is converted into triglycerides, an energy stored for later use, but if not used, accumulates in the form of localized fat, the so-called "little hands."
Abuse of vegetables and fruits
: And since they are the main source of carbohydrates in this diet, it is better to follow this recommendation and fill the plate with fruits and vegetables, including to balance their consumption with meats. But be careful not to commit abuse by following this pillar too closely. The World Health Organization (WHO) recommends consuming at least five servings (400g) of both items per day. Fruits are more dangerous because they end up being more caloric than vegetables. And experts point out the raw consumption of these foods, so they conserve their properties and their fiber, helping satiety and consequently causing weight loss through less food.
It is worth remembering that some of these foods have more carbohydrates than other and off this diet you need to be careful about that intake. Among the fruits, the ones with the highest amount of this nutrient are banana, avocado, watermelon, melon and coconut. In the case of vegetables, we can list potatoes, onions, peppers and squash. It is important to balance them with other types of food with less carbohydrates, not only to ensure a non-exaggerated amount of that nutrient but also to vary the amount of phytochemicals and other substances important for health that are consumed in our daily lives .
Do not Worry About Fats
: In the Stone Age, no one was very concerned about the type of fat being ingested. And these items really are important to the body, so they should not be cut off entirely from the diet. The most important fats are the unsaturated ones, which have the effect of reducing LDL cholesterol, considered bad when in large quantity, in addition
So if the idea is to eat like our ancestors, it is more guaranteed to keep an eye on fats and prioritize the consumption of fish, especially deep-sea fish such as sardines, tuna and fish. cod, and oilseeds such as nuts, pistachios, almonds and peanuts.
Water and nothing else
: The Paleolithic Period was the time when the first utensils were created, and none of them helped the kitchen. So the main drink was water, the most natural form of hydration. Consuming only this liquid has no disadvantages according to experts. The greatest difficulty may be gustatory, since the water has no taste. But it alone is enough for the hydration of our body, which needs water for several functions. And, from the nutritional point of view, it is a benefit to consume it more often than other items. In an indirect way, you reduce the amount of calories you could ingest in a drink, for example something that is not always
: Most industrialized foods contain refined carbohydrates such as flour and white sugar in the composition, which are high glycemic and low fiber foods, or or when they are ingested these foods are quickly absorbed by the body through the activation of large amounts of insulin. The disadvantage of this process, in addition to avoiding the breakdown of fats, is that the body begins to be resistant to this hormone, and insulin resistance, a condition associated with pre-diabetes. In addition, there are a lot of chemical compounds present in these products, such as dyes, preservatives and stabilizers, which in large quantities intoxicate our body and can cause allergies.
An important detail: all this applies not only to food but also to food. drinks too. We know that in the society in which we live it is practically impossible to abolish the industrialized from day to day and that there are also products of excellent quality in the market, but it is also worth considering that excessive consumption can be harmful to the organism. when
: Finally, the paleo diet preaches fasting, probably inspired by the difficulty that Paleolithic men had to find food every day. What is indicated in the diet is to stay 16 to 24 hours without ingesting any food.
However, the ideal is to maintain stable glucose levels for the body to be well. Prolonged fasting can cause hypoglycemia, difficulty concentrating, loss of muscle mass, among other ailments. Usually our body tends to consume the muscles to get energy, which causes even more problems for the body.Advantages Consuming quality carbohydrates in moderation is a good way to improve health and lose weight
Meat consumption is advantageous as this food has a lot of protein and also essential amino acids, so eating meat is important for health
Consuming enough fruits and vegetables is a good way to nourish the body, as these foods are rich in nutrients
- Cutting sugar and processed foods can not only help improve health but also lose weight and maintain a weight healthy
- Fats are also important for the human body, after all, they have an important role in the production of hormones, help maintain a balanced body temperature, among other functions.
- Consuming a lot of water is essential to maintain health, therefore, this is a very good recommendation.
- Excessive consumption of high-protein foods (such as meat) can damage kidney health and remove Fruits are rich in fructose, and fructose is a type of sugar, so the recommendation is not to overdo it. If you follow the Paleolithic diet without guidance, you may end up exaggerating the portions of fruits and vegetables and ingesting an enormous amount of calories.
- Fats are important for health, however, you need to consume moderately. Following this diet without guidance can lead to consuming a lot of fat, which may lead to weight gain and health damage.
Some more radical versions of the Paleolithic diet preach the adoption of a strategy that is based on the idea that in the once our ancestors could not find food every day, then they ended up going through long periods of fasting. Thus, the proposal is, from time to time, to stay from 16 to 24 hours without ingesting any food. This can be dangerous because prolonged fasting can lead to problems such as hypoglycaemia, irritability, headache, difficulty concentrating, and other complications.
- The World Health Organization (WHO) recommends that the distribution of macronutrients for healthy subjects is 55 to 75% carbohydrate, 10 to 15% protein and 15 to 30% fat. The Paleolithic diet can compromise part of the intake of these nutrients and can still cause a lot of health problems if you do not have a professional follow-up.
- Therefore, the great majority of doctors nutrologos and nutritionists do not recommend that people make the diet Paleolithic without first looking for a specialist to suit your diet.
Dr. Roberto Navarro, nutrologist (CRM 78392 / SP)
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