How A Paleo Diet Helps With Weight Loss
An added benefit of the paleo diet is the simplicity of it. The rule to eat foods a caveman would have access to makes it very easy to shop, plan, and stick with the diet.
Even when eating out, or ordering food, it is still relatively easy to differentiate between processed foods and whole foods a caveman would have access to.
Because of the simplicity of a paleo diet, it does not require participants to do too much thinking. While calories in versus calories out is the most basic rule to weight loss, a paleo diet takes a lot of thinking out of dieting. As long as you are eating whole, nutritious foods, you will probably find that weight loss will follow naturallymainly because this style of eating cuts calories automatically.
And while this certainly is not a one size fits all approach to dieting, most people will find that if they are filling their body with natural, whole, nutrient-dense foods, it will have a substantial impact on your overall weight and body composition as opposed to processed foods.
One study even suggested that your body may burn twice as many calories digesting less processed foods .
Who Shouldnt Try The Paleo Diet
Before you try the paleo diet, be sure to discuss any underlying health issues with your doctor. For example, people at risk for heart disease, those who have kidney damage, and those who are diagnosed with type 1 diabetes should avoid the paleo diet.
But if your doctor has given you the green light to try the plan, nows the time to toss the foods that arent allowed and stock up on the ones that are.
Sweet Potato Avocado Toast
Sweet potatoes are loaded with nutrients and plant compounds like beta-carotene, which is a powerful pigment that may lower your risk of conditions like heart disease and certain cancers .
Thin slices of sweet potato can make a delicious substitute for grain-based toast for those following paleo diets. Simply slice 1/2-inch pieces of sweet potato and roast them at 400 in the oven for 20 minutes.
Top with slices of fiber-rich avocado, sea salt, and red chili flakes for a filling snack.
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What Can You Eat On A Modified Paleo Diet
As I mentioned earlier, a traditional Paleo diet is void of all grains, dairy products, and legumes . But completely eliminating these foods can be overwhelming for most people. So, I have added in some of these foods to help make the Paleo diet easier to follow and one of the best ways obtain a healthy weight. So, what can you eat?
- Gluten-free grains and legumesif properly prepared. While I dont recommend eating foods with gluten, I do allow for the consumption of some gluten-free grains and legumesif prepared properly. For example, if legumes are soaked then cooked, these foods will contain fewer anti-nutrients like phytic acid and lectins and will be much easier to digest. With gluten-free grains, I allow rice, millet, quinoa, and buckwheat. As for legumes, I allow lentils, beans, and fermented soy products like miso, tempeh, and natto. Grains and legumes should be consumed in moderation, however, as they can raise blood sugar and subsequently insulin levels. For example, its okay to eat a half cup of rice as long as you eat it with enough protein and fats to blunt the impending insulin response.
- Protein. For protein sources I recommend grass-fed and/or pasture-raised beef, chicken, pork, lamb, turkey, bison, and cold water fish . These foods can be found at farmers markets, online, or at markets that contain organic foods.
Orange Chocolate Chip Muffins
Olive oil has a long but almost secret history in baked goods. Its delicate flavor goes especially well with citrus-y cakes and dessert breads. Heres a treat that builds on those fine flavors with yummy chocolate chunks. Who can resist?
Top tip: Feel good about these paleo, gluten-free muffins as a breakfast treat, or drizzle them with paleo chocolate ganache.
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What Is A Modified Paleo Diet
The Paleo diet is based on what our ancestors ate before the agricultural revolution 10,000 years ago. Genetically were practically identical to our Paleolithic ancestors. Yet, our modern day Western diet is drastically different in macro- and micronutrients, phytonutrients, fiber content, and electrolytes compared to what our ancestors ate. Plus, were eating a very different composition of fats, proteins, and particularly carbohydrates.
Our ancestors were hunters and gatherers who consumed foods like berries, shoots, flowers, bone marrow, fish, roots, bulbs, and nuts. Because our ancestors relied on finding food rather than cultivating it, grains and dairy were not available, and thus were not consumed.
The modern day version of the Paleo diet emphasizes eating whole foods, including vegetables, pasture raised and grass fed meats, fish, eggs, fruits, and nuts.
Some people say the Paleo diet should be the standard for contemporary human nutrition, considering our genetic similarities to our Paleolithic ancestors. I wholeheartedly agree. In my medical practice, Ive seen the Paleo diet reverse many health concerns, beginning with weight management.
Whole30 Compliant Cheese Brands And Where To Find Them
The rules surrounding Whole30 Compliant Cheese can be murky! Its definitely one of those gray areas, where we defer back to you! I hope this post about Whole30 Compliant cheese brands and where to find them helps you figure out if these dairy free cheese options are or are not good fits for your Whole30.
If youre new to the Whole30, a question you may ask at the beginning is:
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Can You Have Coffee On Paleo
Coffee isnt permitted on a Paleo diet, but one of the biggest advantages of this diet is that you balance out your blood sugar by providing protein and fat-rich meals, so you may find that you dont need coffee. Coffee is often a byproduct of people not having stable blood sugar, therefore having low energy.
Kinds Of Cheese For Keto/low
Not all people on keto diets eat cheese and thats totally fine! If you cant tolerate dairy, here are some dairy-free cheese substitutes to consider. But if dairy sits well with you, then it can add some variety and nutrition to an otherwise restrictive keto diet. And one of the most beloved forms of dairy is cheese.
Cheese is the all-purpose keto replacement for crunchy-salty snacks. You can make it into puffy snack bites, crisps, pizza crust, ooey-gooey dip, and all-purpose high-fat deliciousness. But not all cheese is keto-approved some kinds of cheese actually do have a significant number of carbs. And there are a few really great kinds with very few carbs that many people arent aware of.
Here are 8 kinds of cheese that work great in keto or low-carb diets. Note that all the carb counts are both total carbs and net carbs, since none of these cheeses have any fiber.
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Foods You Can Eat On The Paleo Diet
In short, if your ancestors could hunt or gather it, it is allowed on the paleo diet. This includes:
- Grass-fed meat:choosing grass-fed is healthier for you, the environment and closer to what our ancestors ate.
- Fish and seafood: choose wild-caught
- Fresh fruits and veggies
- Cod
- Turkey
Grass-fed meat is recommended on the paleo diet because it is leaner than meat from grain-fed animals and has more omega-3 fatty acids, the healthy fats that reduce inflammation in the body and protect your heart. A typical American diet is high in saturated and trans fats and lower in healthy poly- and monounsaturated fats, hence the paleo diet’s emphasis on grass-fed meats.
Look for chicken raised without antibiotics and try to source your meat from a local farm to learn more about how it was raised.
Choosing wild seafood over farm-caught may help boost your omega-3 intake too. That’s not always the case, but look for wild salmon and other sustainably-caught seafood when you’re eating paleo.
Is Goat Cheese Paleo
Goat cheese is dairy, which means it is not paleo, although it is considered primal. Again though, as mentioned in the yogurt post, this does not mean it will work for your body. Just because it falls under the primal umbrella does not make it okay or a one size fits all. Its a matter of determining if goat cheese is right and tolerable for you. If its not, then the choice is obvious or you accept the consequences when you choose to indulge.
If you do eat goat cheese, opt for organic, raw and grass-fed whenever possible. Quality goat cheese can be easy to find, particularly if you have access to co-ops, specialty markets, farmers markets and stores like Whole Foods. Alternatively, you can go directly to the source if there is a goat farmer in your area. So is goat cheese Paleo? No, it is not.
Are you struggling with which foods are Paleo? Do you need help planning some Paleo meals? Check out this great Paleo cookbook:
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Be Patient The First Few Days Are The Hardest
If you are radically changing your diet, the first few days will be the hardest as your body begins to detoxify. Many people, for example, go through sugar withdrawaland withdrawal symptoms like headaches, fatigue, and irritability are not uncommon. But hang in there, because those unwanted symptoms will subside and you will start to reap the benefits.
Within a few weeks you should notice that you feel amazing. As you eat healthier and lose weight, you will find that you have more energy and that you even sleep more soundly. Plus, by getting off of the sugar rollercoaster you should find that your moods are more even. You may even notice that your clothing fits betteroften in less time than you ever imagined.
What Types Of Dairy Are Allowed On A Paleo Diet
So, if you do tolerate dairy ok and want to eat it, then the following forms of dairy are best if you can get it!
Please note that we generally recommend everyone stop eating all forms of dairy for 30-60 days initially. Then you can re-introduce dairy in the allowed forms listed below to see if you react to it at all.
< a href=https://paleoflourish.com/why-is-dairy-not-allowed-on-a-Paleo-diet> < img src=https://s3.amazonaws.com/ANC-Files/dairy+products+allowed+on+a+paleo+diet.jpg alt=dairy products allowed on a Paleo diet title=dairy products allowed on a Paleo diet> Visit us to find out more about < a href=https://paleoflourish.com/why-is-dairy-not-allowed-on-a-Paleo-diet> why dairy is not allowed on the paleo diet< /a> .Raw or Fermented Dairy e.g., raw milk , raw cheeses, yoghurt, kefir, and ghee .
Note that you should pick the full-fat dairy option for all the above products and make sure they dont have added sugars !
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The Place Of Dairy On A Paleo Diet
When it comes to dairy and Paleo, some debates pop-up. Dairy definitely is in a grey zone.
In the strict Paleo sense, dairy of any form was not consumed in the Palaeolithic Era, other than human milk in infancy of course. It just wasnt very practical to milk wild game.
The mere fact that something wasnt consumed during the Palaeolithic Era doesnt make it bad, but experience has shown us that its unfortunately often the case. Dairy is no exception.
Experiment And Evaluate For Yourself
Many people, who eat healthy and exercise regularly, do indulge in the occasional glass of wine or bite of cheese. As long as it is in moderation, the benefits may balance out the bad effects. Similarly, if you are adopting the Paleo Diet, you may consider experimenting without milk and dairy products for a trial period of one month and observe how you feel. You may slowly introduce some dairy products such as yoghurt or cheese and see if it makes any difference to your health.
If you feel that you are missing milk, then there are plenty of plant-based alternatives such as soy milk, coconut milk or almond milk. There is also no need to feel deprived of your favourite dessert because you can also get dairy-free and gluten-free ice creams made using coconut milk. As mentioned in the beginning, it is not always necessary to strictly follow a diet, but it may even be beneficial to modify it according to your individual nutritional needs.
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Happy Tummy Happy Heart
Get more Spoon in your feed.
I love unhealthy food. I love it a lot. A few years ago, I decided to change my diet to Paleo to see if it would improve my health or help me live a healthier lifestyle. My parents started the Paleo diet and so did I. After a while, I noticed my migraines started to go away and my reflux had subsided completely. The Paleo diet, or the “Caveman diet,” entails no refined sugar, wheat products, dairy products, and no legumes . To be honest, at first it was a little hard. Your body goes through some changes as your diet does. But after a month or two I was used to it and I felt better than I ever had. While Im not saying Paleo is the right way, or the only way to go, its not as hard as some might think it is.
So Should You Eat Dairy
As with everything, this is your life and your choice. We highly recommend giving up dairy for 30-60 days first to see how you tolerate it, but dairy is a super nutritious food source, and if you tolerate it well, then theres no reason why you shouldnt continue to eat it.
Just dont fool yourself into thinking you tolerate dairy without doing the elimination test first!
Images: Copyright © Dmytro Sukharevskyy from Fotolia
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Paleo Is More Of A Lifestyle Than A Diet
The main goal of the Paleo Diet may be to return to a way of eating thats more closely aligned with how early humans ate, but food is only one part of its recipe for improved health. To get the full benefits of going Paleo, you also have to get off the couch.
A major part of the premise behind the Paleo lifestyle is that our hunter-gatherer ancestors were healthier not only because of their diet, but also because they were active. Eating the right foods may help you lose weight and feel great, but you cant attain optimum wellness or protect your long-term health if you dont exercise or stay active most days of the week.
To learn more about the Paleo lifestyle and how it can benefit you, call our Family Practice Associates office in Broomfield, Colorado, or use the convenient online tool to schedule a consultation with Dr. Abrams.
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Can You Eat Any Cheese On The Paleo Diet
Yes, you can. If it comes down to picking a lesser evil, some cheeses are better for paleo diets than others.
Your criteria for selecting paleo friendly cheeses will look like this:
- Pasture-raised
- Full fat
- Fermented
Pasture-raised and grass-fed cows produce milk of a much higher quality than their grain-fed counterparts. This milk is full of good fats, which are lost in the process of skimming.
Furthermore, fermented dairy has lower amounts of lactose and casein, the trouble proteins banned from the paleo diet.
That narrows your options to some dairy products, including cheeses, kefir, and yogurt. Raw dairy may not be easy to find, but it is far healthier than refined milk, especially if its goats or sheeps milk.
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Yogurt And Kefir Substitutes
Want something thicker and creamier than milk, and preferably with a healthy dose of probiotics along for the ride? Its worth noting that if lactose is the reason you avoid dairy, you can probably actually eat yogurt and kefir without an issue, since all the lactose is destroyed during the fermentation process. But if thats not quite right for you, you can actually make or buy several different dairy-free yogurt options, featuring a variety of Paleo milk substitutes .
Store-bought products: Look for cultured coconut milk, almond milk, or other nut milks just always make sure you check the ingredients!
Homemade products: You can make your very own probiotic Paleo yogurt with non-dairy milks. For example, heres a recipe for coconut milk yogurt.
Canned Salmon On Greens
Salmon is an excellent source of nutrients, including protein, omega-3 fats, vitamin B12, and selenium. However, the effort of cooking fresh salmon makes it inconvenient for a quick snack .
Fortunately, wild-caught, canned salmon from Wild Planet brand is a practical snack option.
Enjoy salmon on a bed of greens, such as arugula, spinach, or watercress, for a healthy, paleo-friendly snack combination.
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What Is Cottage Cheese
Traditionally, cottage cheese was created as a way to use up the leftover milk after making butter. Since most of the fat was removed in the butter-making process, the result was a low-fat, high-protein skim milk. Bacteria culture is added to cause the milk to form cheese curds. These days there are lots of different kinds of cottage cheese, made from different milks, and in a variety of different styles. You can even make your own cottage cheese at home using skim milk, rennet, and a bacteria culture.
Why Is Raw Dairy Better Than Pasteurized
For many people, the thought of consuming raw dairy products is terrifying , so why should you overcome that fear if youre looking to consume dairy? Whats so great about raw milk??
Most milk you buy in the stores is pasteurized, and pasteurization destroys all the beneficial bacteria and enzymes that could help you digest the milk. Quite a few people have found that they can tolerate raw milk just fine whereas they cant drink pasteurized milk.
However, finding raw dairy products can be tough as its still illegal in many countries as well as US states. California is one of the few states in the US where you can get it in stores! And if you live in New York, you can often find co-ops to get raw milk from places like Amish farms in Pennsylvania.
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