We come across many weight-loss diets every now and then. There are so many weight-loss diets out there. Among all of them, the PALEO diet is one which people choose for weight loss. The Paleo diet is a highly restrictive diet as it misses out on major macronutrients and stresses too much on a particular macronutrient. As this diet says a big NO to whole grains and legumes there are chances of developing nutritional deficiencies. This diet is also referred to as the “ Hunter-Gatherer Diet”. This diet is deprived of grains and focuses on having red meats rather than lean meat. In today’s article, we will discuss the various aspects of the PALEO diet and how it is related to weight loss. Read Also 9 days Weight Loss Challenge, Free diet and workout plans.
How Paleo Diet Helps In Weight Loss:
- Paleo diet is high in protein which is recommended for weight loss.
- This diet reduces the calorie intake of an individual.
- It helps to reduce weight by reducing the intake of carbohydrates.
- This diet also focuses on eliminating highly processed foods .
- Eliminates Sugars.
High In Protein
Protein is a very important nutrient when it comes to weight loss. It has a role in appetite control and boosting the metabolism of the body. Protein helps to lose weight and keep a person fit. Nearly about 20 to 30% of the calories are derived from proteins in the Paleo diet as this diet is rich in protein. A high protein diet not only helps in losing weight but also helps in keeping off the weight in a long term effect. The Paleo diet encourages eating protein-rich foods like lean meats, seafood, and also eggs.
Reduces Calories Intake
To lose weight we need to reduce the intake of calories. Because of this reason we need to opt for certain foods which can help in suppressing hunger and keeps us full for a longer period of time. The Paleo diet helps in producing hormones that help in keeping us full for longer periods of time. GLP -1, PPY, and GIP are the hormones that are involved in it. Unlike other diets wherein the person needs to starve from hunger in order to lose weight but paleo diet can be really filling and great for the body. Also, Know How To Be In Calorie Deficit To Lose Weight
Low In Carbohydrates
In order to lose weight person has to lower the level of carbohydrates. This is a more effective way rather than being on a low-fat diet. Paleo diet focuses on cutting down major carbohydrates as it says a big “NO” to it. It eliminates foods such as cereals, bread, and potatoes. This way carbohydrates intake is much reduced leading to weight loss. Not all carbohydrates are bad for the body but there are certain carbohydrates that help in losing weight and can be beneficial for the body.
Eliminates Highly Processed Foods
Paleo diet is regarded as hunter-gatherers diet also referred to as cavemen’s diet because of ancestral eating habits. As processed foods were not available during that day’s Paleo diet restricts from eating highly processed foods which helps in gaining a person’s weight. Today’s modern world focuses on eating highly processed foods which is a major cause of obesity in modern times. This diet encourages eating fresh fruits and vegetables and focuses on healthy fat intake which is nutrients dense and low in calories.
Eliminates Sugars
Sugars lack nutrients and also adds calories to the diet. The Paleo diet eliminates the intake of sugars reducing the risk of heart diseases and diabetes too. This diet focuses on eating fresh fruits which can be a source of natural sugars and also provides many nutrients along with vitamins, minerals, and fiber which are beneficial for the body.
Paleo Diet Chart Infographics
Role Of Paleo Diet In Weight Loss:
- Paleo diet restricts the intake of unprocessed foods therefore being low in carbohydrates it excludes all the grains. Paleo diet avoid eating high carbohydrate foods.
- The role of carbohydrates is to raise the blood sugar levels. As this diet restricts eating high carbs food so the blood sugar levels remains lower and also helps the body to reduce the body fat level.
- Thus this way Paleo diet helps in achieving weight loss. According to a study conducted in 2016 some healthy women who followed a Paleo diet came up with greater weight loss results when compared to those who followed a low fat diet.
- Along with weight loss benefits this diet also increases insulin sensitivity and helps in maintaining higher energy levels and it also helps in reducing the inflammation of the body which decreases the risk of several health problems.
Paleo Diet Food List
- All seasonal vegetables can be taken. Broccoli, cabbage, spinach, kale, lettuce, mushrooms, carrots, pepper, zucchini, cucumber, celery, onions, squash etc.
- Along with seasonal fruits, other fruits such as apples, all types of berries such as strawberries, blue berries, raspberry, black berry etc.
- Bananas, kiwis, grapes, peaches, muskmelon, leechi, avocados, tomatoes can also be taken in the diet.
- All types of meats such as lamb, red meats and along with it sea foods can also be included.
- Nuts such as almonds, cashews, walnuts, chia seeds can also be taken.
List Of Foods To Avoid In Paleo Diet:
- All processed foods like pasta, noodles, bread, frozen foods and snacks as well.
- This diet also focuses on cutting down whole grains like rice, oats, quinoa, dalia, soya and wheat as well.
- This diet also restricts dairy foods such as milk ,curd and paneer as well.
- It also restricts eating refined sugars, white and brown sugar, syrups, artificial sweeteners, jaggery, candies as well.
- It also restricts the intake of soda and alcohol as well.
Downsides Of Paleo Diet:
- As this diet focuses mainly on consumption of meats which are high in saturated fats and cholesterol apart from sea foods. Excess protein can overburden the kidneys to remove the body’s waste material and also increase the bad cholesterol in the body.
- Sugary foods are avoided in Paleo diet. As a result of this person’s who are on insulin sufferers from hypoglycemia.
- Starchy foods and legumes are eliminated in the paleo diet as a result of this a person can experience nutritional deficiencies ,lethargy and fatigue.
- As paleo diet is very condensed and avoids many food items as a result person can suffer from sugary and food cravings.
Frequently Asked Questions:
Paleo diet focuses on eating red meat which is a source of saturated fats and helps in elevating bad cholesterol in the body which can underline many diseases related to heart and kidney diseases. As dairy is deprived from paleo diet there are chances of developing deficiencies of calcium and vitamin D which critical for bone health.
This diet can rip off pockets as it can be on expensive side. This diet can be difficult for vegetarians as it excludes legumes from the diet.
Paleo is a better choice than keto because it has more food options than a keto diet. As it has more food options this diet can opt for long-term use unless deprived of nutritional deficiencies.
There is no hard and fast rule of the paleo diet. The basic idea is to avoid heavily processed foods, sugars, legumes and cereals. Paleo-friendly foods include eating eggs and meats, nuts, and vegetables.
Yes, paleo diet is anti-inflammatory that aims remove sugars, legumes, and most dairy products.
