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The Best Paleo Guide for Beginners Ever Made (Probably). | Nerd Fitness

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https://www.nerdfitness.com/blog/the-beginners-guide-to-the-paleo-diet/

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The Best Paleo Guide for Beginners Ever Made (Probably). | Nerd Fitness
Here's the ENTIRE diet in a nutshell: If a caveperson didn't eat it, neither should you. Now, obviously there's more to it than that - especially considering it doesn't REALLY matter what cavemen ate in order for you to lose weight and get healthier. But I'll get to that later.

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The Paleo Diet

The Paleo Diet is an effort to go back to eating how we’re biologically designed to eat, allowing us to tap into our genetic potential and start living healthier immediately.

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Lose weight on the Paleo Diet

  1. Eat fewer calories than you burn every day.
  2. Eat mostly real food if you want to be healthy.
  3. Do those two things consistently for a decade to KEEP the weigh...

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Eat the following:

  • Meat – GRASS-FED, not grain-fed. 
  • Fowl – Chicken, duck, hen, turkey.
  • Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
  • ...

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Avoid the following:

  • Grains which are calorically dense, nutrient deficient, and contain gluten and lectins.
    Many are gluten intolerant. Lectins are natural toxins and prevent the gastrointestinal tra...

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Carbs aren’t evil

Carbs tend to be calorically dense (lots of calories) without being satiating (meaning you tend to eat way more than you intended).

Try to get carbs from vegetables, sweet potatoes, an...

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How much to eat

From Nutrients:

Always start with a good protein source with each meal (eggs, steak, chicken, fish, pork) along with some vegetables. Add salt if you're feeling tired all the time...

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Criticisms of the Paleo Diet

  •  “This type of diet can get expensive.” It is if you compare the cost of a paleo meal with ramen noodles or bread which contains loads of carbs and empty calories.
  • ...

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Best foods don’t have labels

Best foods don’t have labels

Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.

There is no "best diet"

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. 

That can be with or without seafood; with or without dairy; with or without eggs; with or without some meat; high or low in total fat.

The "Age" of vegetables

The best vegetables are likely to be fresh and locally sourced, but flash frozen is nearly as good (as freezing delays aging). Those “fresh” vegetables that spend a long time in storage or transit are probably the least nutritious.

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The Keto diet - documented uses

The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and t...

Ketogenic diet

Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. 

Keto diet meals

Followers must eat fat at each meal:

  • Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
  • Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
  • You can have certain fruits (usually berries) in small portions. Vegetables are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. 

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Protein Intake

Protein Intake

Protein intake is considered a no-brainer. As obesity rates have doubled over the last 20 years, this is what we have been told to eat. It is common knowledge that we have to avoid sugar, refined o...

Protein is Essential

A high-protein diet is essential for us to help our body grow and repair. We have been told to eat approximately 55 gm of protein daily for males, and 45 gm for females, based on average weights.

Not eating enough of protein can also have side effects like hair loss.

Health Fad

The protein supplement market had a valuation of USD 12.4 billion in 2016.

The way protein is packed in everything from candy bars to ‘high protein’ versions of staple products, it is becoming clear that it is an ongoing health fad. Many experts believe that products with ‘inflated protein’ are a waste of money.

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