How the Paleo Diet Can Help You Lose Weight and What You Can Eat While Following It

Because it contains few manufactured foods and is generally low in carbohydrates, a paleo diet for weight reduction may be just what the doctor ordered to help you shed those extra pounds.

The dietary patterns of our ancestors who lived as hunters and gatherers served as the basis for the Paleo diet, which has gained popularity in recent years as a means of weight loss and eating more naturally. The effectiveness of the paleo diet for weight reduction can be attributed, in large part, to the unprocessed quality of the foods that it encourages you to consume. These foods are naturally low in sugar, salt, and saturated fat, making them ideal for weight loss.

The majority of grains, legumes, potatoes, and dairy products are eliminated from the diet, and instead, the focus is placed on eating enough fresh fruits and vegetables, nuts and seeds, and lean meats and fish. As a consequence of this, the Paleo diet is relatively low in carbohydrates. It carries a moderately increased risk of calcium shortage due to the absence of dairy products in the diet.

How realistic is it to follow the paleo diet for weight loss in the 21st century, even though it might sound like a good idea to 'get back to our roots and eat the way that early people did? Given that we have access to a wider variety of foods than our predecessors did, it is reasonable to wonder what advantages we may derive from adhering to a diet based on traditional eating patterns. We inquired with the professionals.

What exactly is a "paleo" diet?

The Paleo diet urges you to center your meals around a source of lean protein rather than starchy foods like grains, legumes, potatoes, and dishes manufactured from these ingredients (pasta, bread, and potato chips), as the primary focus of the diet is shifting away from starchy foods.

According to Dr. Nurisa Kumaran, medical director and founder of Elemental Health Clinic (link opens in new tab), the paleo diet places a significant emphasis on consuming foods considered to be "natural." According to her, "the paleo diet, often known as 'the caveman diet,' concentrates on consuming lean meat and fish that has been grass-fed, as well as fruit and vegetables." This indicates that you should avoid eating processed foods and the majority of dairy products and instead consume a diet that is abundant in nuts, seeds, fruit, and lean meats – such as chicken and lamb – as well as fish that contain omega-three fatty acids, such as salmon and mackerel.

Because it emphasizes eating unprocessed meats and vegetables rather than highly processed foods, the paleo diet can be beneficial for people trying to lose weight or control their diabetes.
According to the findings of a study conducted by the International Association for the Study of Obesity (link opens in new tab), the lifestyle and nutrition of hunter-gatherers are associated with exceptional cardiovascular and metabolic health.

Is there any evidence that a paleo diet can aid in weight loss?

According to one study published in the British Journal of Nutrition, people who eat a paleo diet to lose weight may find that they have a better success rate due to the feelings of fullness associated with consuming protein. This finding comes from the fact that the paleo diet is rich in protein.

According to a study published in Nutrition Reviews, the paleo diet is full of foods high in fiber, such as nuts, seeds, and vegetables. These foods are fantastic for an improved sense of fullness because they also contain protein (opens in new tab). Because fiber is a bulking agent that slows stomach emptying, it helps you feel fuller for longer, and it also takes longer to break down in the digestive system than foods that are low in fiber. Because of its ability to keep you feeling full and content throughout the day, the paleo diet may be beneficial for weight loss. This is because feeling full is a significant factor in motivating people to stick to eating habits.

However, according to a review that was published in the American Journal of Clinical Nutrition, even though there was a downward trend in weight and other positive metabolic markers, many participants lapsed and stopped following the diet because they did not have the intensive dietary support that is provided by a clinical trial. This may suggest that the paleo diet, which restricts carbohydrates and does not provide adequate nutritional support, is not as sustainable as it could be.

The use of the paleo diet for weight loss is beneficial, in Dr. Kumaran's opinion, and he recommends it. According to her, "the research that has been done so far shows that the paleo diet can generate more benefits compared to other diets for weight loss and other linked metabolic health issues." In addition, a study published in the European Journal of Clinical Nutrition found that adhering to a paleo diet can be beneficial for people with type 2 diabetes by helping them become more insulin sensitive over time. Research in this area has shown some encouraging results, given that diabetes is frequently a secondary illness caused by obesity.

What to eat on the Paleo diet to lose weight and other weight reduction strategies

As a result, adhering to the paleo diet necessitates consuming many fresh foods and lean meats; following the paleo diet typically involves more preparation than a regular Western diet, which is based on ready-made meals and processed goods. Because many of us are accustomed to centering our meals around starchy foods, as recommended by the dietary guidelines published by the USDA government (opens in new tab), there may be a learning curve involved in adapting your meals to be compatible with the paleo diet.

Foods that are suitable for Paleo diets include:

* Fatty fish, such as salmon, mackerel, and sardines, are high in lean protein and fatty acids beneficial to the brain.
* Lamb, chicken, and turkey are examples of lean meats that are low in fat and high in protein, making them an excellent foundation for various paleo meals.
* Cruciferous vegetables, such as broccoli, cabbage, and radishes, are high in fiber and rich in vitamins and minerals. * Nuts and seeds, such as chia seeds, cashews, and pine nuts, are high in calcium and provide a wonderful snack to make up for the low dairy characteristic of the paleo diet.

Even though research suggests that those who follow restrictive diets like the paleo or keto diet can lose weight, Kumaran warns against doing so. "It is necessary to engage with a skilled health professional to ensure that you do not risk nutritional deficiencies if you follow the paleo diet," she says. "This is true for all diets that can be restrictive, including the paleo diet."

This text is intended solely for educational purposes and does not provide professional medical guidance.

Note: before doing this diet, you must ask your doctor first, is it allowed or not?

 

 

 

 

Article source :  https://www.livescience.com/paleo-diet-for-weight-loss

Image source :  https://pixabay.com/id/photos/roti-isi-daging-camilan-burger-494706/

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