Dieting has become part of the modern lifestyle. When deciding which diet fits yours, it is necessary to learn how each aims to achieve your goals.
Unlike numerous other diets that rely on seemingly unnatural gimmicks, like avoiding meat, restricting dieters to vegetables and fruits, or limiting carbohydrates, the Paleo Diet is based on what the first humans actually ate. It attempts to recreate the more natural, pre-agricultural diet of early humans, before processed foods and harmful additives.
The Paleo Diet derives its name from the scientific Latin word “Paleolithic,” meaning the “Old Stone Age.” The diet is also called the “Hunter-Gatherer Diet,” since it is comprised of foods humans originally hunted or gathered. These foods include meat and seafood that humans first obtained through hunting and nuts and produce that the first humans gathered.
The Paleo Diet essentially tries to recreate the pre-agricultural diet that our distant ancestors consumed.
It excludes food and ingredients developed after the agricultural revolution and focuses on high nutrient foods like vegetables, fruits, seafood, and meats. By banning post-agricultural revolution items like dairy products, grains, salt and sugar, the diet aims to prevent modern health problems including obesity, diabetes, gluten intolerance and lactose intolerance.
There are many reasons this ancient diet is healthier for humans than what modern people have been eating. The Paleo Diet is high in protein and free of harmful unnatural additives. In fact, it is so high in protein that it has become popular with athletes looking to build muscle and enhance their performance. Also, this diet enhances your overall health by focusing more on nutrient-rich root vegetables, while avoiding carbohydrate-rich vegetables like yams and white potatoes.
Health benefits abound in the Paleo Diet and there are many reasons to follow it. Since it is low in carbohydrates and calories, the diet can help you lose weight and decrease your risk of coronary heart disease. The Paleo Diet can also decrease your chances of getting diabetes, in addition to promoting weight loss and lowering your odds of developing heart disease, because it is naturally high in fiber.
The diet also helps you avoid such modern diseases by not containing modern additives like salt, sugar, hydrogenated oils, and other saturated and trans fats.
The Paleo Diet can also help you become allergy free. It is free of gluten and the milk protein casein, two common allergens found in most modern processed foods.
This is important because many people simply are not able to properly digest grains and milk products. If they consume food containing either of these, they may experience indigestion, hives and intestinal damage that could lead to future nutrient deficiencies.
In avoiding these modern foods, the Paleo Diet brings back a diet that better suits the human digestive tract. This makes sense because, prior to the agricultural revolution and animal husbandry, humans rarely (if ever) drank cow’s milk or ate large amounts of grains.
As a result, people never developed the ability to properly digest these foods. In following the Paleo Diet, you are avoiding these issues and increase your odds of living a healthy, allergy-free life.
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Yum Paleo Recipes
Paleo Chicken Fettucine Alfredo– Cook/Prep Time: 45 minutes Serves: 5
1 head of cauliflower
4 cups of chicken broth/stock (mine’s $1.99 from Trader Joe’s)
2 large chicken breasts
1 medium spaghetti squash*
1/4 cup of ghee**
8 cloves of garlic
salt and pepper
The Paleo diet is increasing in popularity, however, it can be difficult to know what you should and shouldn’t eat if you are new to the plan, but what are the real Paleo foods?
The general idea behind this way of eating is to eliminate any food products that would not have been in the diet of Stone Age man.
However, some people choose to give themselves a little leeway and take advantage of some of the nutritious foods with added health benefits that are available to modern consumers today as additions to the Paleo diet.
Regardless of how strictly you choose to follow the regime, there are still certain core foods that you should try to consume.
Lean meat is one of the top food items encouraged on the Paleo diet. Because it is high in protein in aids growth and so is beneficial to health. Lean red meats such as beef, pork chops, and flank steak are great choices, as are lean poultry like turkey and chicken. Although eggs are also good sources of protein, you should eat no more than six over the course of a week.
Both fish and shellfish are essential parts of the Stoneman diet and are actively encouraged. All types of commercially available seafood are acceptable, including fish like bass, cod, halibut, tuna and salmon as well as shrimp, lobster, clams and other shellfish.
Fruit And Vegetables
All types of fruit and vegetables should form a major part of the diet of anyone following a Paleo regime. From basics like apples and oranges up to more exotic fruits like papaya, any type of fruit is acceptable and should be included on a day to day eating plan. All types of vegetables except potatoes can also be consumed. Root vegetables are one of the core foods, but there are plenty of other excellent vegetables to include in meals, such as peppers, mushrooms, onions, squash, and broccoli.
Nuts And Seeds
Tasty and nutritious, nuts and seeds are encouraged on this real food diet and are a good addition to meals as well as handy for a snack. All types of unsalted nuts are acceptable including almonds, pecans, pine nuts, and cashews. All unsalted seeds are also good Paleo foods and include things like sunflower seeds, pumpkin seeds, and sesame seeds, simply choose your favorites.
If you are keen to follow the Paleo diet, you should also know which types of foods you should avoid. All processed products are off the menu, together with any foods that contain added salt. Soft drinks, sweets, and chocolate are all also excluded together with any type of dairy produce and fatty meat. Cereal grains should also be avoided, and although most vegetables are acceptable on the Paleo diet, any starchy vegetables and legumes should not be eaten.
Although there are certain foods that must be avoided on the Paleo diet, it is easy to see by reading this article that there are still plenty of foods that can be eaten and enjoyed on the regime. If you are in doubt about whether a particular food item should be consumed or not, it is easy to check using the internet or books on the subject. You are sure to find some tasty foods on these lists that you can use to create wonderful meals perfect for anyone following a Paleo foods eating plan.
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The big challenge when you want to lose weight is not only to know what to eat, but how to succeed with the method – to find a way to keep going on with the new habits for a longer period of time.
Researchers tell us that the most common weight-loss programs give a result, at least short term. But there is a great risk to gain weight again as soon as one quit the diet. It is an advantage if you during your main diet period can find new habits, new way of eating, an easy healthy diet that you are motivated to continue long term
If you have decided to lose weight – keep your focus on that. Do not make any major changes in your lifestyle the same time.
Small changes, though, like exercise more; getting off the bus a little earlier so you have to walk, take the stairs instead of elevator etc. are, of course, good changes!
What is the motivation for you to lose weight? Which hindrance can you see? Do you want to improve blood pressure, get strength to play with the kids, buy smaller clothes…?
Start with setting a goal. One important point is to have a time limit. Then you could make a smaller goal in between, and give yourself some reward when achieved the part goal. Even think through and plan what to do if you have some setbacks. How will you solve hem?
Create a strategy to master temptations: What shall I eat at thanksgiving dinner? Christmas? Etc. A plan will help you!
The best way of not eating too much is to eat regularly. Three meal and some snacks in between. This is the best healthy diet tips. Think of not eating too big portions.
Find out what makes you go off track. Some fast food store on the way from work? Take one other way!
Be more active – but do it in a fun way, for example, sports and outdoor activities that you like! Fill your spare time with such activities and you will not think about food that much!
Hunger is the overweight person’s biggest enemy. If you go shopping on an empty stomach, there is a great risk that you will buy things not so healthy. So eat before you go shopping and make a list what to buy. That minimize the risk buying things you should not…..!
Even if trying different weight loss products is not the best healthy diet tips to losing weight, it sometimes can help you kick start your weight loss. Just keep in mind that if you do not change your eating habits, you immediately will get your pounds back when stopping the diet product.
When you start exercising the body will be affected in a positive way. One positive thing that if you exercise while losing weight you do not lose muscles, you lose fat!
Trying to lose weight is more efficient if you are doing several changes. Eat healthier food, change habits, be more physical active etc.
If you have the possibility to lose weight together with friends or in some group it is a great help! The pressure that comes from the group – and the support – helps you be motivated!
One other important point amongst healthy diet tips is to focus on losing weight during a long period of time, not fast. Remember – you want to lose weight and then keep it that way!
There are of course foods we need to avoid in order to live a healthy life and lose weight. We all know that foods containing sugar belong to that category. Sugar is not good at all for our body.
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The problem with sugar is that it rushes the insulin, and the resultant of that is that we get those sugar cravings…you just must have something sweet because your blood sugar level is so low!
When you have those feelings we all know what will happen, right? Yes…we forget all health talk and throw ourselves over some tempting brownie or candy bar….!
When we talk about sugar we often think about “sugar foods” as candies, cookies, cakes, all those things that we need to avoid. But there are also other “sugar traps”.
One problem is that food that we normally think should be perfectly fit into an easy healthy diet, like bread, for instance, might not be good for us at all! Most bread contains a lot of carbohydrates, and some of the carbs become sugar in the body and, therefore, have the same negative effect on us as if we had eaten candy!
Not every carb has that effect, and we, of course, need carbs to stay healthy. We just need to know which carb to eat and which to stay away from! Did you know that even whole grain products might be a problem for you? And did you know that some carbs actually burns fat! So we need to know how to avoid sugar foods.
To drink juice is the healthiest thing of all, if you listen to those health gurus and their different weight loss programs. Especially if the package promises no sugar added. But watch out…juice is one other real sugar trap. It contains a lot of sugar. But yes, we need the healthy stuff in there, so a tip is to eat the fruit as it is, because then you will also get fibers and other nutrition which are lost in the juice processing.
If someone tells you…and sorry to say many are.., not to eat fruits and vegetables. Don’t listen to them! We all know that most fruits and vegetables are excellent health food! An easy healthy diet can’t exist without them! Even my grandma knew that!
As a raw food eater, you avoid cooking in high temperature, and you prefer the vegetables and fruits in its uncooked state. The sources of nutrition include primarily fresh fruits and vegetables, sprouts, seeds, nuts, grains, and beans.
The Benefits Of Eating Raw Vegetables are many, but one is that you destroy the enzymes in the food while cooking. The function of the enzymes is to help your body break down the food, and they also help the body to digest it.
If you cook the food and eliminate the enzymes, the body is still able to produce these enzymes, but it takes energy to do that, and because of that you feel tired and out of energy after you have eaten!
Upon that the cooking also destroys vitamins that we need in order to stay healthy. This is the main reason we call this diet an easy healthy diet. It takes care of your health and does not destroy the nutrients that are there to keep us from being sick in the first place! That does make sense, right?
There are several other benefits from eating raw food diet, such as:
It takes some time to begin eating raw food to adjust to proper portions size and to get used to the fresh food eating. Some people think it is hard not to cook the food as they used to. But sometimes we need to make adjustments to our not so good habits.
If we choose to change to an easy healthy diet instead of the more common, unhealthy eating, the quality of your decision will help you through the adjustment. What do I mean by that? Just decide to make a change! It is not as hard as it seems in the beginning.
When choosing to eat foods that come from animal sources, such as meat, fish or poultry, you should cook before eating. A raw food diet consists of around 75% raw and 25% cooked.
There are certain bacteria like salmonella that needs to be destroyed by cooking procedure.
But we can not forget the importance of fiber-rich foods.
There are studies telling us that actually less than half of US citizens got enough fiber in their diet!
We need to change that in order to return to our healthy eating.
Fiber is very important to improve our health and well-being. Let’s share some facts:
What does it mean to eat fiber rich foods?
Roughage or dietary fiber is the indigestible part of plants that travels through the digestive tract. You could say that the fibers are helping the body to absorb more water and therefore, to eliminate the wastes. It also helps the body to absorb than nutrients that we need.
This fiber is the one who lowers your cholesterol levels. That means that if we have an enough intake of this fiber we will reduce the risk of developing heart problems like stroke for example.
This particular fiber increases bulk that your body needs. If you use to experience a problem with constipation, this fiber is what you need. It helps your stomach and intestines to function properly.
What are the benefits of this healthy eating; getting enough fiber in your diet?
Having enough fiber in your diet helps you have a well-formed and soft stool. It is important that wastes can pass easily. As said before; it will prevent constipation. But even if you have the opposite problem; diarrhea, adding fiber to your diet can be your solution. The fiber rich food you eat will help you absorb water and form bulky stools.
If you suffer from an irritable bowel syndrome you most likely will be helped by choosing foods that are very fiber rich.
Having a high fiber diet also reduces your risk of developing hemorrhoids since fiber helps you pass stool in an easy way.
There is no need for straining during defecation. As you see; a diet that is filled with fiber is the great way of preventing these health conditions.
Blood Cholesterol Levels
The bad cholesterol called LDL (Low-Density Lipoprotein), is causing problems for many people. Their level of cholesterol is often much too high and a change to more healthy eating is a necessity. Soluble fiber is the kind of fiber that helps maintain an ideal cholesterol level by reducing the amount LDL in your body. According to different studies fiber also lower your blood pressure.
Blood Sugar Levels
Fiber is used also for diabetics to avoid sudden peaks on their blood sugar level. The soluble fiber helps the body when absorbing sugar. Enough insoluble fiber in your body is also said to prevent the development of type 2 diabetes.
Aids in Weight Loss
There are benefits of eating high-fiber foods also when it comes to trying to lose weight. The fiber rich food is taking a longer time to chew than other types of foods, and the body has time to get the signals of being full. It, therefore, helps tendencies of overeating and is a common part of diets for weight loss.
This type of food also lowers the cravings because of the time it takes to digest.
This would lessen the chances of overeating. A high- fiber meal will also lower down hunger cravings because fiber takes a longer time to be digested. You feel full longer when you eat food with high fiber content, so eating fiber rich food is really a healthy eating choice!
It is also a fact that fibrous foods like vegetables, whole grain bread etc. often has a low amount of calories and that also might benefit the weight loss efforts.
One other important, but maybe not so well known fact is that fiber fight off carcinogenic agents, thus lowering your risk of getting certain types of cancer. That means that it is a good choice to add more fiber to your meals if you want to improve your health!
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It is common while being on some kind of diet that their followers are starving between meals and constantly trying to fight hunger. This is not the case with Atkins diet, though. Instead, the following effect of Atkins diet is appetite suppression.
Many following this particular diet report that it is much easier to stay on Atkins diet than other because, the Atkins diet offers relief from constant hunger. When it comes to diets for weight loss Atkins diet might be one of the easiest to follow.
It is well documented that the Atkins diet, with its specific combination of foods and ingredients, has powerful appetite suppressing effects.
The first key to preventing those hunger cravings is the amount of protein in the Atkins diet. Protein has the power to satiate hunger. Carbohydrates do not have that benefit. I guess you also have sometimes been eating a heavy carb meal, and the afterward still felt hungry. The carbs do not have much-staying power.
Protein, on the other hand, can keep you feeling full for a long period of time. Especially if you combine the protein meal with some healthy fat.
Eggs are one of the best appetite-suppressing foods. In fact; eggs are a great form of quick protein. If you eat egg in the morning you will be without most hunger cravings that day.
One study was made where they made a research on two groups of women. One group ate eggs for breakfast and the other had a breakfast of bagels and cream cheese. The calorie count for both breakfasts was exactly the same.
The interesting results showed that the women who ate an egg for breakfast felt more satisfied during the day and also ate less on the other meals than those starting the day with bagels and cream cheese.
Eggs contain about 6 grams of protein each and that produces a feeling of being full and satisfied. It actually also helps to even out the blood sugar. Both of these factors help to curb cravings.
Egg has been proven to have a lot of healthy benefits for our bodies. Egg yolks contain for example lutein and zeaxanthin which have been shown to have incredible effects on eye health. That also shows the importance of eating the whole egg and not just only the white.
Eggs also contain choline. This nutrient is important in brain functioning and for our memory.
Two of the vegetables that are accepted in an Atkins diet are broccoli and cauliflower.
They are also found as having great appetite-suppressing effects. These vegetables are very bulky and help make you having the feeling of being full. When your stomach feels full, it will create a kind of chemical response that will reduce the body’s appetite.
The body believes that your stomach is full of high-calorie foods. This will happen regardless of what you have been eating. That is why Atkins diet is a great diet for weight loss.
The Atkins diet focuses on eating small protein balanced meals. It is better to eat smaller meals than one heavy meal. This way of eating through the whole day will help keep your blood sugar on stabilized level. It will also help you avoid carbohydrate cravings.
The problem with high carb diets is that you right after eating are feeling satisfied and full, but after only a few hours you will be hungrier than before, just because you ate carbohydrates. This cycle continues and, over time, you will eat more and gain weight.
The protein, fat and vegetable meals of the Atkins plan put your blood sugar back in balance. The Atkins diet is actually a craving control diet that can help suppress your appetite. A you see, there are several reasons to try out Atkins Diet.
There is a wonderful statement in the Psalms where King David sang: “Our bodies are beautifully and wonderfully made oh God”.
He really hit a big truth. We have got wonderful bodies!
But we are not always as careful with it as we should, though!
Even we are sick and have problems with our bodies; it has a remarkable way of healing itself. Have you thought about that? If you cut yourself – immediately a healing procedure starts. It is great!
Sometimes we need to intervene and help but the body but if we take good care of it has this ability to restore itself, we have what we could call built in natural health and healing. What we need to do is to listen to the signals, and take the signals seriously! That could be the most important healthy diet tips we can get!
When we listen to our body and what it wants to tell us we can prevent illnesses to get worse. For example; if we have a headache, we are doing something wrong. Something in our life is causing the headache. We can take a painkiller as a help for the moment, but we also need to find out what is causing the pain; we need to go to the root of the issue.
If we do not identify the reason, we might find ourselves grabbing painkillers every six hours, and for every pill we take, we risk problem with other things like liver or colon. Chemical residues will stay in the liver and over time it might clog the colon. The result might be other illnesses. Therefore; to listen to our bodies messages is very important.
There are also other things that we might hear the body telling us if we only listened. Are you feeling sleepy, sluggish or going up and down when it comes to you weight? Maybe your blood pressure is rushing or you have other signs going on in your body. Listen to and take some action. Create natural health where it is possible. The body is trying to tell you to correct some things.
Here is also important the way we eat. The food is more important than we sometimes think. Too often we get some temporary help, as energy drinks, energy bars, some quick rest, but many times we forget the whole picture.
We mask the signals from our body and that could actually be dangerous to do. To be honest with yourself is another healthy tip!
Take a step back, look on the situation with clear eyes and decide what to do. Go through your schedule and practical things around AND take a serious look at what you eat! Is it nutritious? Does the food contain everything the body need to get the necessary strength?
Vitamins, minerals, proteins…it is more important than we sometimes think! The best healthy diet tips in that situation might be to set up some diet meal plans in order to really get on the right track with the food!
When we learn to listen to what the body is telling us, our help from health care professionals might be much less! And best of all; we will feel better long term!
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