The Paleo Diet: How It Works, What to Eat, and the Risks

Of the many different types of diets that have swept the country, there are some that really stand out. One of them is the Paleo diet. Basically, the concept behind it is to eat only the types of food that the first humans have been eating millions of years ago. It is supposed to help people improve their health by complete cutting all the processed food and high-fat selections that bring very little nutritional value. On the flipside, it instructs people to eat fruits and vegetables that are packed with vitamins and minerals.

 

What Science Has to Say

Truth be told, there have been quite a number of studies on the Paleo diet that point to its efficacy. There is one review that analyzed four controlled trials involving 159 participants. At the end of the research, it was found that the Paleo diet contributed to short-term improvements in the participants. Results showed that risk factors for chronic disease such as the waistline and blood sugar levels improved compared to other healthy diets.

 

Meanwhile, the scientific community is still split, as some believe that the evidence are not enough to back up the beneficial claims of the paleo diet. When it comes to the diet’s long-term effects, researchers from the Cumming School of Medicine in Canada said the results of the study were not significant, statistically speaking. Moreover, they pressed for more research on the diet to be conducted to arrive at a concrete conclusion.

 

Should You Exercise While on The Paleo Diet?

In short: yes! However, choose a type of exercise that is not totally exhausting and can be done for more than 30 minutes at a time. Think stationary bike or elliptical (you can find a great 2-in-1 elliptical on this website)

 

What Can You Eat in Paleo?

When doing the paleo diet, you will see less and less processed food on your table. Moreover, you will also be cutting down on dairy, legumes, and grains. You will be having more lean cuts of pork, beef, and poultry. Ideally, these should be organic, grass-fed, and cage-free.

 

You can also eat more of those game animals such as quail, venison, and bison. Eggs are also good, though you cannot have more than six per week. Fish is also allowed, as well as shellfish. When it comes to fruits, mangoes, figs, strawberries, and cantaloupe are recommended. As for the vegetables, onions, pumpkins, peppers, and other non-starchy vegetables are recommended.

 

When it comes to your snack options, the excellent choices are the seeds and nuts like almonds, walnuts, cashews, and pumpkin seeds. When it comes to oils, you may use walnut oil, olive oil, and flaxseed oil, all in moderation, of course.

 

What You Cannot Eat

Processed foods, especially those that contain sugar, butter, and margarine, are big no-no’s in Paleo diet. Dairy products, as well as legumes,  are also prohibited in the Paleo diet.