THE QUICK & EASY
PALEO DIET GUIDE
FOR A HEALTHIER LIFESTYLE
You’ve probably already heard of the paleo diet. It’s become pretty popular, but if you haven’t, don’t worry! We’ll run you through the basics.
Paleo comes from the idea that we should eat real, unprocessed food (like our Paleolithic ancestors!) while avoiding foods that are bad for us.
When it’s done right, the paleo diet has tons of health benefits.
LowFatLowCarb.com wants to make sure you are informed to make healthy choices. Here’s what you need to know
before making any changes to your diet.
WHAT IS THE
The term “paleo” is short for Paleolithic. Our Paleolithic ancestors didn’t suffer from the same chronic diseases and health issues that we do today, which probably has a lot to do with the food they ate.
The paleo diet is focused on eating real, whole foods that provide your body with the nutrients it needs, while avoiding processed and refined foods.
Even though it’s called a “diet,” paleo is not so much a diet as it is a lifestyle. The paleo lifestyle aims to improve your overall health and well-being while minimizing your intake of foods that hurt your body.
Going paleo is a constant learning process: you are always gaining new knowledge on the foods that support a healthy lifestyle.
The fact is, food these days have more calories and less nutritional value than the foods our ancestors ate. The paleo diet helps you eliminate harmful foods and replaces them with delicious foods full of the things you need to keep your body healthy and happy!
THE AMAZING BENEFITS OF A
Replacing packaged and processed foods with fresh alternatives mean:
Increased weight loss
Less harmful chemicals
Improved blood lipids
Higher immune function
Elimination of processed foods
Increased intake of fruits and vegetables
WHAT THE EXPERTS
As with any aspect of your health, it’s important to understand the benefits and potential risks associated with a change in diet before you radically alter your eating habits. Numerous studies and reports have found that a paleo diet can hold positive results. One study showed that cardiovascular risk factors were improved in as little as two weeks’ time by participants adhering to a paleo diet.
Further studies have also demonstrated a link between paleo and improved cholesterol levels. Other reports indicate that a paleo diet can improve glycemic control and heart disease risk factors commonly found among individuals with type 2 diabetes.
As if this isn’t reason enough, it’s been scientifically demonstrated that a paleo diet is more satiating per calorie! Respondents to this study reported they were generally happier and felt more full following a paleo meal.
Despite these benefits, doubt exists. Experts agree that a “one-size-fits-all” approach won’t work – adapting and understanding your nutritional needs before you adopt a diet is a must. The diet can also be a challenge to stick to, at times – but with Low Fat Low Carb’s delicious recipes, you won’t want to try anything else!
SHOULD I EAT?
At first glance, following a paleo diet may seem hard and even limiting, but it doesn’t have to be! The more you learn, the better you’ll be at making smart food choices.
Like with anything else, it’s an adjustment that gets easier with time.
Looking for the paleo diet basics? The following foods are paleo experts’ top picks to get you started:
Eat lots of lean proteins, like meats, poultry, fish, and eggs. These proteins help support muscle growth, healthy bones, and boost immune function. They also help keep you full!
FRUITS & VEGETABLES
Fruits and vegetables are rich in antioxidants, vitamins, and minerals, and are a huge part of the paleo lifestyle.
Fat is important, no matter your diet, but there are good fats and bad fats. Stick to foods with high-quality fats, such as nuts, seeds, coconuts, avocados, olive oil, and fish oil.
SHOULD I AVOID?
The following list of foods are ones you should avoid on the paleo diet:
Modern grains are highly processed, stripping them of their nutrients. They may be delicious, but all grains, including flour, baked good, and pasta, are to be avoided when you go paleo.
Dairy is also highly processed and causes a flare-up of symptoms in many peoples’ bodies. All dairy including
milk, cheese, cream, and yogurt, are also avoided for those practicing the
Legumes like beans, lentils, and peanuts, trigger a release of insulin in the body. They’re also hard to digest. Generally, these types of legumes should be avoided for anybody that is following a paleo diet.
Processed foods and sugars are not paleo, nor are they healthy. Anything you buy in a box or bag or foods that contain sugar, high-fructose corn syrup, sucralose, and maltodextrin should not be eaten.
Many industrial seed oils including canola oil, peanut oil, sunflower oil, and other trans-fatty oils are not naturally occurring fats and are highly processed. These kinds of oils
are not paleo.
Where Should I
If you’ve decided that a paleo diet is right for you, or if you’d like to give it a try, we can help! All of the recipes on LowFatLowCarb.com are inspired by the paleo diet and support healthier eating for a happier you!
LowFatLowCarb.com believes in the health benefits of lean proteins, fruits and vegetables, and healthy fats. We take pride in promoting the use of fresh, high-quality ingredients.
All our healthy recipes are fast and easy to make – we never create recipes that require rare or expensive paleo ingredients. By creating recipes that use 5 – 8 oz of lean protein and 2 cups of vegetables, we help you create delicious meals that are packed with the nutrition you need every day!
Visit LowFatLowCarb.com for more healthy and delicious paleo-inspired recipes!
Why should I eat like my ancestors did? Things have changed!
You’re right, things have changed. Even so, modern processed foods have lost a lot of their nutritional value and actually hurt your health. Eliminating these bad foods and replacing them with the whole, unprocessed, nutrition-packed foods that the paleo diet recommends can only improve your health!
Of course, following a paleo diet doesn’t mean that you’ll recreate a caveman’s diet. We have access to vastly different foods than our ancestors. But it’s still important to chose the highest-quality foods possible to keep our bodies happy.
How do I know if the Paleo Diet is right for me?
The best way to see if the paleo diet is right for you is to give it a try! Take a few months and get rid of grains, dairy, legumes, processed foods, sugars, and oils from your diet and see how you feel. Replacing refined, processed ingredients with nutritious whole foods poses no risks to your overall health and well-being.
You should also give yourself some time to adjust. Don’t make too many drastic changes all at once; take things step by step, and pay attention to the way your body reacts.
What does a typical Paleo Diet Meal look like?
A typical paleo meal usually includes a lean protein, such as meat, poultry, or fish, a large amount of vegetables, and a serving of fat, such as an avocado, or nuts and seeds. Some meals will also include a serving of fruit, but fruit shouldn’t be included in every meal of the day.
Is eating a paleo diet more expensive or time consuming than a traditional diet?
There is a misconception that paleo-friendly recipes require hard-to-find and expensive ingredients. This simply isn’t true! If you spend some time browsing the recipes on LowFatLowCarb.com, you’ll see that healthy recipes are no more time-consuming or expensive than those you are used to preparing right now!
What are some paleo-friendly snacks?
When we reach for a snack, it’s easy to grab a granola bar, some crackers, or other convenient packaged food. Unfortunately, none of these kinds of foods are paleo. But don’t worry! There are so many convenient and healthy paleo-friendly snack ideas. They may take a little planning, but cutting up some fresh fruits and veggies or grabbing a handful of nuts are a great way to enjoy a healthy and satisfying snack craving. Hard-boiled eggs are also a great, protein-packed snack option!