We all know that a healthy diet is possible with low carb, balanced protein and plenty of fiber. The reason for this is that the human body is more concerned with carbohydrates and processed foods; a structure designed for protein and fiber-containing foods. In other words, these habits of primitive people, who spent many hours hunting and gathering to feed on meat and herbal products that they had just started to discover, led to a new form of nutrition. In this article as Uplifers, athletes and Hollywood celebrities are also popular; We will answer questions such as what is the paleo diet and how it is made ?
What is the Paleo Diet? What are the principles?
To summarize, paleo diet refers to nutrition according to ancient habits of nutrition. This diet for the first time to be considered as a diet program gastroenterology specialist Dr.. It’s based on the work of Walter L. Voegtlin. With his book The Stone Age Diet , published in 1975, Voegtlin emphasized the importance of dönüş return to essence people in human nutrition and laid the foundations of the paleo diet which is applied today. Developed with the contribution of many scientists over the years, the basic principles of this diet are as follows:
- In the Paleolithic period, as no agricultural phenomena emerged, people were fed only the flesh of the animals they hunted and the wild plant roots they reached through harvesting. Therefore, foods such as bakery products, sugar and dairy products that are not yet available cannot be consumed within the paleo diet. However, there are no restrictions on the consumption of vegetables and fruits.
- In addition, the paleo diet, which provides a simple and primitive approach, does not consume anything that is not achieved naturally. So if you are going to do a paleo diet, you need to remove processed foods from your life.
- The paleo diet also believes in the necessity of “raw” eating as much as possible.
How is the Paleo diet done?
If you intend to start the paleo diet, you should first know that this diet is not a detox or a classic program to say goodbye to overweight. You should learn some of the rules when starting this diet, which should be turned into a lifestyle to achieve a healthy and resilient body, just as stone age people have:
Limit your carbohydrate intake
One of the first rules of obtaining a paleo diet is to limit your daily carbohydrate consumption as much as possible. In other words, bakery products, vegetables and fruits containing sugar and starch (potatoes, apples, etc.) are among the foods you should avoid. We seem to hear you say, am Wouldn’t I be forced to stay without carbohydrates? Ancak but you will obtain carbohydrates, which are vital for the maintenance of human metabolism, from the fresh fruits and vegetables you eat during the day.
Pay attention to protein consumption
Our ancestors, who are trying to maintain their lives in difficult conditions in the Paleolithic Age, can survive all day long, and take 30% of their daily nutritional needs from proteins and move abundantly. Therefore, it is possible to come across muscular, athletic and healthy human figures in all paleolithic depictions. To implement such a dönüş return to essence ”approach, proteins need to be put at the center of the nutritional routine. Red meat, poultry, fish and eggs obtained from animals grown under natural conditions, as well as kinoa, chia and avocado are also among the quality proteins that can be consumed abundantly within the paleo diet.
Avoid processed foods
If you are applying the paleo diet, which is a “primitive beslenme form of nutrition on its name, you need to remove any processed food that decorates the market shelves. These foods, which contain hydrogenated fats, plenty of sugar and corn syrup, as well as artificial aromas and preservatives, are never recommended because they directly disrupt the acid – alkali balance of the body and lead to cell deterioration. In addition, consuming this type of processed foods, which are dangerous in terms of sodium, is very harmful for kidney and cardiovascular health.
Eat plenty of fiber
Especially in high-protein diets, the body’s acid-alkali balance and to maintain the digestive system to keep the fiber intake is recommended to be high. Therefore, those who paleo diet can consume plenty of greens and starch-free vegetables / fruits.
Choose good oils
All the nutritional elements envisaged by the Paleo diet should be as natural and uninterrupted as possible. Therefore, you should not consume oils such as sunflower, canola, margarine and corn oil. Instead, you can prefer olive oil, walnut oil and sesame oil, which can give examples of monounsaturated fats. In addition, coconut oil , avocado and salmon demonstrable health-friendly fats.
Remove these nutrients completely from your life
- Refined sugar
- Milk and milk products
- Flour and cereals
- Vegetables and fruits with starch and high glycemic index
- Processed foods
- Yeast foods
- Processed oils