The paleo diet is the answer to a healthy lifestyle and comes with many benefits. You’ll find that once you get used to it, this diet is fairly easy to follow. Many people rely on processed foods for the majority of their calories. Unfortunately, those processed foods cause a world of problems including weight gain and disease.This report will give you all the basics to starting on a paleo diet,including free paleo recipes, paleo food lists, guidelines, benefits, foods to avoid, and also the challeneges you are likely to face when you adopt this diet or lifestyle. Find more on the Paleo Diet: http://femalefatlossbuzz.com
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The Paleo Diet - A Starter Guide 2014
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The Paleo Diet A Starter Guide Page 2 What is the Paleo Diet?
The Paleo diet has actually been around since the 1970s. However,
it has only recently gained popularity and was actually the top
searched for diet in Google in 2013. This diet is actually designed
after people who lived in the Paleolithic era of Earths history.
Its also called the Caveman diet by some people. The general idea
is that to be your healthiest, you should eat the way our earliest
ancestors did. Before we had agriculture to plant crops and care
for animals, people were hunter-gatherers. They ate meat that they
could catch and kill and they gathered whatever vegetation they
could safely eat. Their diet didnt consist of any grains, dairy, or
processed foods. The modern Paleo diet tries to mimic this type of
diet. Youll be eating organically grown or raised produce and meat.
But you wont consume dairy, grains, or any food thats processed.
Processed foods include those that contain sugar, grains,
artificial flavors, artificial sweeteners, or preservatives. If you
eat the typical Western diet this probably sounds like quite a
challenge. Many people rely on processed foods for the majority of
their calories. Unfortunately, those processed foods cause a world
of problems including weight gain and disease. There are many
benefits to switching to a new way of eating and youll also find
that once you get used to it, this diet is fairly easy to follow.
With the Paleo diet, youll be eating foods like: Vegetables Fruits
(especially those low in sugar) Fresh and dried herbs Poultry Beef
Pork
The Paleo Diet A Starter Guide Page 3 Lamb Fish and other
seafood Eggs Nuts and seeds or Healthy oils
The Paleo Diet A Starter Guide Page 4 For all of these youll
want to choose organic foods. When it comes to meat and poultry you
want to look for free range, grass fed, organic meats. For seafood,
its best to stick to wild caught. The Paleo diet also eliminates
foods like these: Grains (including wheat, oats, corn, rice)
Legumes (beans, peanuts) Dairy Refined sugar Salt Vegetable oils
that are refined Potatoes Alcohol or Anything processed These foods
are ones that may cause weight gain and health problems. Cavemen
didnt have access to this type of food! Remember that soy (or soya)
products actually come from soy beans. These arent part of the
paleo plan. Benefits of the Paleo Diet The Paleo diet has some very
attractive benefits if you follow it. Firstly, this diet is one
that focuses on what you eat, but not how much of it. So, if youre
tired of counting grams of protein, grams of fat then this diet
will give you a break from that. As long as you stick to the
approved foods, you can eat whenever youre hungry and you dont need
to think about how much youre eating. That said, you still dont
want to overeat to the point of being overly full or stuffed. When
it comes to weight loss, the Paleo diet delivers. Most people who
follow this diet plan are able to lose weight and keep it off
long-term as they adopt this lifestyle. If youve tried to lose
weight in the past, but have been unsuccessful, this diet is a
great way to finally get the loss youve wanted. By eliminating
grains and dairy products, many people are able to lose weight when
they havent before. Thats because weight gain is often a symptom of
intolerance to these foods.
The Paleo Diet A Starter Guide Page 5 You may have been
intolerant to wheat and dairy but unaware of its effects on your
body. When you eliminate them, your body is able to digest food
properly and youre able to lose weight. And youll notice you have
more energy and just feel better. The other reason that this diet
helps you to lose weight is because it eliminates many of the
toxins youve been eating through your food. For example, processed
foods often contain white sugar, refined flour, artificial flavors,
artificial sweeteners, and preservatives. The Paleo Diet Detox With
the Paleo diet youll also be eating organic produce and meats that
are raised free range and without antibiotics and hormones. Youll
be eliminating pesticides, herbicides, and other additives that are
toxic to the body. When you eliminate these toxins, your body
responds in a beautiful way. First, you should know what happens
when you take in toxins. Your digestive system does a great job of
trying to eliminate them. But in todays world, there are so many
toxins that get ingested the digestive system just cant eliminate
them all. In order to keep you safe from the effects of the toxins,
your liver will direct toxins into fat cells. There theyre stored
and kept away from the rest of the body. This system works to
protect you from the acute effects of the toxins, but the result is
you have more and more fat cells to do the job. That means eve if
youre watching what you eat, you might be developing more body fat
especially around the belly. As you follow the Paleo diet youll
stop putting these toxins into your body. As a result, your body
will be able to flush out the toxins its been storing. In fact, you
might actually notice that youre achy or feel a little under the
weather early on.
The Paleo Diet A Starter Guide Page 6 This is a sign that your
body is releasing toxins and isnt something to worry about. Within
the first couple of weeks this detoxification will ease and youll
start to feel more energy. As your body releases toxins and you
stop taking in new ones, youll be changing the state of your entire
physiology. Youll be reducing inflammation in the body which can
help you to reverse problem such as: Arthritis Chronic fatigue
syndrome Fibromyalgia Diabetes Heart disease and Aging Youll also
be adding many antioxidants and healthy fats to your diet. This
helps you to reduce cholesterol levels, have smoother skin, and
shiny hair. The Paleo diet is also very low in salt. That helps you
to maintain healthy blood pressure. This diet is one that provides
you with lot's of energy. Youll also enjoy seeing your health
improve over time. And once you get the hang of the diet, it
becomes easy to follow for a lifetime, rather than just a diet fad
to lose a few pounds. Overcoming the Challenges Youll Face Like any
diet program, the Paleo diet is going to require some changes that
can be difficult and that will challenge you. There are several
things you can do to help make the transition a little smoother.
When you have a few tools and tips at your disposal, youll find
this diet plan isnt as difficult as you might think. Cut costs. You
may notice that youre spending more on your grocery budget. Organic
foods do cost more than those that arent produced organically. You
may need to rearrange your monthly budget to accommodate for this
change.
The Paleo Diet A Starter Guide Page 7 One way you can work to
keep those costs down is to shop seasonally and look for local
farmers. You can also start your own organic garden to help add
fresh produce at a fraction of the cost. Buying in bulk can also
help you to save money. Look for organic products at your local
wholesale clubs and youll find that you can get more for less. With
meat, you can go to a local farmer and purchase a portion of a cow
or pig and have it butchered for far less than you would pay
retail. However, youll need to have a large freezer where you can
keep the meat for storing it long-term. While youll fork out a lot
of money at first, youll get it back over the future months. Keep
your environment clean. You may also realize once you get started
with this, that temptation is everywhere. If you have a lot of
processed foods in your home, this is the time to get rid of them.
If you just cant bring yourself to throw it away, try donating it
to a food bank or boxing it up and putting it in storage. Youll
also need to learn a new way of cooking and preparing food on a
daily basis. If youre used to mixing up a meal from a box or frozen
food, or even going through the drive-thru, youll definitely have
some adjustment time. Enlist a buddy. When youre new to a diet, it
helps to have the support of a friend. Find a friend who already is
on this plan or is ready to begin and stick together. This is a
great resource for support and help. You can also find assistance
from online support groups where you can ask questions, share
ideas, and feel that youre not alone in this. Planning Ahead The
hardest thing about sticking the Paleo diet is having unexpected
times when you need a quick meal. Make sure that you plan your
meals ahead of time so that you dont find yourself caught without
something to eat that fits the plan.
The Paleo Diet A Starter Guide Page 8 A weekly or even monthly
meal calendar can help you to stay on track. Instead of wondering
what youre going to eat each day, youll already have it mapped out.
This makes it much easier to stick to the program. Planning ahead
also helps you to save money. You can look ahead at whats in
season, whats on sale, and you can create multiple recipes around
similar ingredients to make them stretch. Planning ahead also
allows you to cook and freeze food ahead of time. If you work
full-time it can be hard to find time to prepare meals each day.
You can cook for a week or even for an entire month ahead of time
and then freeze the foods. This way when you get home, all you have
to do is reheat your meal rather than having to start from scratch.
This takes a lot of planning and preparation, but the results are
worth it in the long run. Keep food with you. When youre out and
about, its a good idea to keep snacks with you. Well discuss some
of the best snacks to keep on hand a little later. Youll also find
that this is a good time to start packing your lunch instead of
relying on eating out. One of the toughest situations for the Paleo
diet is having to eat in a restaurant. If you do have to eat out
because of travel or another circumstance, try to plan ahead to get
a copy of the menu. If you decide what youll order before you go it
makes it easier to avoid going off of the plan. Stick with it. The
challenges you face early on with this diet plan will begin to fade
the longer you stick to the plan. Youll learn how to stretch a
dollar, youll get faster at meal preparation, and youll be better
able to prepare for changes in your schedule. Youll also start to
see and feel the benefits of weight loss and better health. The
more you experience these benefits, the easier it will be to keep
going. Paleo Meals (and between meals)
The Paleo Diet A Starter Guide Page 9 Eventually youll want to
keep your pantry completely stocked and well talk later about what
items you want to keep on hand. But to start, you might not want to
make such a big investment. It helps to start with some simple meal
planning and then once youve decided this works for you, you can
stock up your pantry with items that will make it easier for you to
live the Paleo diet every day. The following are some examples of
what you can eat for each meal: For Breakfast Smoothies made from
produce, healthy oils Eggs Fruit and nuts or Pancakes made from
coconut flour For Lunch Soup made from meat and veggies Egg salad
Lettuce wraps
The Paleo Diet A Starter Guide Page 10 Tuna salad Green salad
with oil and vinegar dressing or Chicken breast and veggies For
Dinner Grilled chicken and salad Shrimp Sea scallops Steak and
vegetables Spaghetti squash with tomato sauce Pork chops Pork
tenderloin or Pot roast For Desserts Fruit salad Cookies made from
coconut flour and bananas for sweetness or Baked apples with
cinnamon and nuts and a bit of honey You can find many great,
specific recipes for your Paleo meal plan online or in cookbooks.
One of the things that will help you to enjoy the flavors of your
new food is to make sure you use seasonings. While salt is not on
the plan, you can use many fresh herbs that give delicious flavor.
While you shouldnt use refined sugars, some people choose to use
honey or maple syrup as a natural sweetener for desserts and
smoothies. These natural sweeteners dont cause your blood sugar to
spike. Just make sure you use organic and as unrefined as possible.
Be prepared for what you can eat when youre between meals. Its
especially important to have snacks that you can take with you
on-the-go. Here are some easy ideas for snacks: Beef jerky Trail
mix (unsalted) Plantain chips
The Paleo Diet A Starter Guide Page 11 Dried fruit Pumpkin
seeds Sesame seeds Kale chips Tuna Fruit Slice of ham Hardboiled
eggs Pickles Protein shake Fruit smoothie These can take the edge
off of your hunger until youre able to get time in for a real meal.
Stocking Up Your Paleo Pantry There are many foods that you can
keep on hand that will make it easier for you to make meals and
plan ahead. While youll need to purchase fresh produce frequently,
there are several goods you can keep in your pantry or freezer.
Protein Bacon Sausage Whole chickens Ground beef Beef jerky Canned
tuna Canned wild salmon Chicken stock
The Paleo Diet A Starter Guide Page 12 Condiments Dijon mustard
Marinara sauce (jarred) Tomato paste Balsamic vinegar Apple cider
vinegar Dill pickles or relish Healthy Fats Coconut oil Coconut
milk Olive oil Ghee Avocado oil Macadamia oil Flaked coconut
(unsweetened) Coconut flour Almond flour Raw nuts (walnuts,
almonds, pumpkin seeds, macadamia nuts, etc.) Fruits and Vegetables
Dried fruit with no added sugar Frozen fruit Frozen vegetables
Lemons Onions Garlic Squash Frozen spinach
The Paleo Diet A Starter Guide Page 13 Paleo(ish) Foods Some
people choose to add a few other staples to their pantry. These are
a bit more processed, so not technically part of the Paleo program.
But some people add these to their list of choices. Almond milk
Coffee Chocolate (dark) Teas with caffeine Raw honey Stevia Maple
syrup When you have your pantry stocked up well, it becomes much
easier to prepare foods that fit the program. If you cant afford to
stock everything up at once, make plans each time you go shopping
to add one or two more pantry items to your list.
The Paleo Diet A Starter Guide Page 14 Dont Forget About
Exercise The Paleo diet plan is about going back to the lifestyle
of our ancestors. Its important to remember that they didnt have
recliners or sit at desks. In fact, getting food was their main job
and required a lot of exercise. Today its not likely that youll
have to catch, hunt, or gather your own food. In modern times, its
much easier to feed yourself. But to truly get the benefits of the
Paleo diet, you also need to exercise. To exercise like the
cavemen, there are a few principles that you need to remember.
Firstly a Paleo exercise program doesnt require you to spend all
your time at the gym. Move Often. During the Paleolithic era people
moved all the time. They walked to gather food, collect water, and
hunt prey. They walked a lot, but they didnt necessarily walk fast
all the time. If you have a desk job, try to get up as often as
possible and get moving. Try taking stairs instead of using the
elevator in your office building. You can also go and talk to a
co-worker instead of calling or emailing. After work, take a walk.
On weekends or days off, try activities such as riding a bike or
going hiking on a nature trail. Canoeing and swimming are also
great activities that help you to stay on the move. Lift Weight.
No. not weight lifting!. Its certainly an option to spend time at
the gym lifting weights but you can also lift weights at home.
There are also exercises you can do lifting your own natural body
weight and heavy objects. Make sure that you climb, lift, push,
pull, and use your muscles as much as you can throughout your
natural day. Pushups, pull-ups, squats, and lunges are great
exercises if you want to have a specific program. Run fast. Cave
men didnt spend all their time running, but they did sprint at
times to get away from predators or to catch their own prey. Try
sprinting a few times a week to help keep your anaerobic fitness
levels high.
The Paleo Diet A Starter Guide Page 15 You can get creative
with sprinting such as playing tag with your family or racing down
the beach. Whatever makes it fun for you to sprint will work. You
dont need to sprint every day 3 times a week is enough. The Paleo
Diet and Crossfit Many people who perform Crossfit also follow the
Paleo diet. This is the diet thats officially recommended by
Crossfit. These two activities go hand in hand. While you dont have
to subscribe to a specific fitness program, Crossfit does have some
great benefits. The idea of Crossfit is that you perform simple
exercises for a short period of time each day. Youll combine
aerobic fitness with strength training. Youll also focus on
developing core strength. This is a popular program for military
and law enforcement officers. Its also become popular with
athletes. Youll find that the program works for anyone at any
fitness level and that it can be scaled to suit your current level
of physical fitness. Crossfit has become very popular and you can
find Crossfit gyms and trainers in just about every town of any
size. Its best to get started with a professional, but some people
then choose to purchase home gym equipment and practice this
activity at home. With Crossfit, a specific workout program is
published daily and you follow that workout. The workout is the
same no matter what fitness level you currently possess, but you
will change it based on your needs. For example, if the workout
asks you to lift 60 pounds, but youre not able to do that yet, you
can lift a lighter weight. If it asks you to do two sets, but you
can only do one thats okay. Youll simply build strength and stamina
until you can perform the activities. You dont have to perform
Crossfit to follow the Paleo diet and you dont have to follow the
Paleo diet to perform Crossfit. However, many people find that they
naturally fit together to help you achieve the best possible health
and fitness.
The Paleo Diet A Starter Guide Page 16 When it comes to
exercise, its important that you choose some sort of routine that
will help you to be physically active. Doing what you like and what
works for your lifestyle is the most important thing otherwise you
wont actually do it. With the Paleo diet and a chosen fitness
program, youll find that you drop weight, feel strong, and improve
your health in no time. The Paleo diet can be challenging, but its
worth the effort. Recommended Reading Paleohacks Paleo Cookbook
200+ Delicious Paleo Recipes Primal Cravings Your favorite foods
made Paleo The Paleo Approach Cookbook A Detailed Guide to Heal
Your Body and Nourish Your Soul Celebrity Diets 50 Fast Weight Loss
Diets Used by Celebrities and Hardcore Dieters Paleo Recipe Book
Paleo Diet Cookbook With Over 370 Recipes Happy, healthy living!
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