Losing weight with the Paleo diet? Yes, it’s possible!
Yes! losing weight with the paleo diet is possible. The Paleo diet is not a fad diet as it can be explained by some major media. In reality, it is the oldest diet, the one that our forefathers adopted – not by choice. No doubt, they fed on the foods that attracted them naturally and which were readily available to them. These are mainly fruits and vegetables, as well as meat and fish.
Nowadays, the regime cannot mimic a strict Paleolithic era. But those who adopt the Paleo diet try to reproduce this type of food as best as possible. In a nutshell, the paleo diet consists of whole unprocessed foods and mimics the way hunter-gatherers lived/ate.
What is the Paleo diet?
Unlike most diets, a paleo diet does not require counting calories. Rather, it restricts food groups (from a modern diet, with no scientific basis), which would be a problem in the phenomenon of weight gain or in the desire for weight loss.
Research shows that diets that focus on whole foods are better for weight loss and overall health. They are more plentiful, have fewer calories, and decrease the consumption of processed foods, which also reduces the risk of developing certain pathologies.
The 5 basic rules:
1) Exit industrial products:
We forget the spread, ready meals, brick soups and we eat exclusively lean meat, fish, seeds, fruits, and vegetables. We also crowd out dairy products and cereals.
2) We put on proteins
Morning, noon and evening, we let loose on white meats, fish and seafood The idea? Proteins account for at least 35% of our daily intake.
3) Fruit and vegetables at will
They should represent the rest of your caloric intake and be eaten preferably raw. So, we don’t skimp and we go to 10 fruits and vegetables a day. And onion rings don’t count!
4) Less sugar
Considered dangerous for health, white sugar is prohibited. We only allow ourselves the fruit carbohydrate and a few spoons of honey per week.
5) More good fats
Stop saturated fatty acids that ruin our health. In this diet, we place on monounsaturated fats found in avocado, hazelnuts or peanuts for instance.
Paleo Diet Meal Plan
This diet is mainly based on the intake of lean meats, fish, roots, seeds, berries, as well as fruits and vegetables. Foods to consume in moderation are cold-pressed oils, tea, and coffee, as well as alcohol. It completely excludes foods rich in carbohydrates such as legumes and cereals, but also dairy products, refined sugars, and fatty meats.
Here is an example of a typical menu according to the paleo diet:
Breakfast: fruit salad with almonds and grated coconut.
Lunch: 2 hard-boiled eggs and a salad made with tomatoes, arugula, and cucumber and diced ham, seasoned with walnut oil; 2 to 3 squares of dark chocolate for dessert.
To taste: a handful of dried fruit.
Dinner: 1 pork chop served with mashed sweet potatoes.
Losing weight with the Paleo diet: 5 factors that make the Paleo diet effective
The paleo diet can help you to lose weight in several ways.
1 – Rich in Protein
Protein is the most necessary nutrient to lose weight.
- Increase your metabolism,
- Reduce your appetite and
- Control several hormones that regulate your weight
While in our modern society, the quality of protein is often interrupted by the incredibly large supply of processed “meat” products.
The Paleo Diet concentrates on quality proteins from physiologically reared animals that have eaten foods that are beneficial to their health.
In summary, the emphasis is on:
- Lean meats,
- The fish
- Occasionally red meat
Remember that the Paleo diet is NOT a diet based on animal products, it is, in fact, a diet based on plant products. It is therefore not recommended to eat large amounts of meat at all meals.
Remember, the hunter-gatherer that was our ancestors probably didn’t find meat every day. That said, meat is obviously important in the diet of those who follow a Paleo diet!
2 – Low Carbohydrate Content
Reducing your carbohydrate consumption is one of the best ways to lose weight.
Several studies show that a low-carb diet is more effective than traditional low-fat diets for weight loss. Paleo diets reduce your carbohydrate intake by eliminating the usual sources of carbohydrates such as bread, rice, and potatoes.
It is essential to note that carbohydrates are not bad for you, but restricting your carbohydrate intake can decrease your daily calorie intake and help you lose weight.
Surely as mentioned above, the damage caused by modern carbohydrates (bread, pasta, potato) is not the same as for old carbohydrates (sweet potato, yam, cassava, taro, plantain, parsnip, etc.). )
3 – Reduce Caloric Intake
Even if calories are not the panacea as we can listen or read in modern dietetics.
All the same, it will have to be focused on, as a factor among a whole, rather than as the main factor. To do so, the idea is not to restrict you or consume dishes prepared with Konjac noodles, 0 sugar sweetener or even 0% fat products. These products do not bring any satiety and increase the risk of developing diseases, such as type 2 diabetes.
This is why it is necessary to select hearty foods, as they can fight hunger and help you eat less. If you are fighting hunger, then a paleo diet might be best for you. No doubt, unlike other diets, the Paleo diet is really wholesome(in the strict sense of the term).
In fact, studies have shown that the paleo diet is more nutritious than other diets such as the Mediterranean diet and the special diabetes diet. In addition, studies have shown that a paleo diet could help you produce more satiety hormones
Our modern diet is one of the main reasons why obesity is on the rise. It encourages the consumption of highly processed foods, high in calories, low in nutrients and likely to increase the risk of many diseases, including cancer!
In fact, many studies have shown that the increase in consumption of highly processed foods reflects the increase in obesity.
The paleo diet outlaws highly processed foods because they were not available during the Paleolithic period. Instead, it encourages the consumption of lean sources of protein, fresh fruits and vegetables, and healthy fats, low in calories and high in nutrients.
5 – Eliminates Added Sugar
Like highly processed foods, eating too much added sugar can disturb your weight loss efforts and your overall health. It adds calories to food and is low in nutrients. Not to mention that high intakes of added sugar can increase your risk of heart disease and diabetes.
The paleo diet completely eliminates added sugar and instead favors natural sources of sugar from fresh fruits and vegetables. Although fruits and vegetables contain natural sugars, they also provide many essential nutrients, such as vitamins, fiber, and water, all of which are beneficial to health.
Effectiveness of Paleo Diet
During the first two weeks, this low-carbohydrate diet causes generally rapid and significant weight loss. It would also improve the state of health of people practicing it because it proposes to avoid many foods not recommended to stay in shape: industrial food and excessive consumption of foods containing refined flours and gluten.
The paleo diet can be followed almost everywhere because all the food to eat is readily available. The paleo diet would reduce the level of insulin in the blood, but also cholesterol. The large consumption of fruits and vegetables also has health advantages since it provides multiple vitamins and minerals essential for the proper working of the body.
Yes, it is proven; you can reduce weight with the Paleo diet! There is a lot of proofs to recommend that it is possible to lose weight with the Paleo diet while staying healthy.
- In one study, 14 healthy medical students were asked to follow a paleo diet for three weeks. During the study, they lost an average of 2.3 kg and reduced their waistline by 1.5 cm.
- Interestingly, some studies equate the paleo diet with traditional low-fat diets have shown that the paleo diet is more effective for weight loss, even with similar caloric intake.
- In one study, 70 women (suffering from obesity) aged 60 and over followed a Paleo diet or a diet low in fat and high in fiber for 24 months. Paleo women lose 2.5 times more weight after six months and twice as much weight after 12 months. After two years, both groups had gained weight, but the Paleo group had lost 1.6 times more weight overall.