What Can I Eat on the Paleo Diet?

Paleolithic Diet BookAre you wondering “what can I eat on the Paleo diet”? First of all, you must know what the Paleo diet is. For over 2 million years, humans have hunted for meat, seafood, fruits, vegetables, seeds, and nuts. This is the period known as the Paleotholic period which pre-dated agriculture development. The Paleo diet is often known as the Stone Age diet, the Hunter-Gathering diet, and the Cave Man diet. Regardless of what you call our ancestors, not much has changed. Our digestive systems only vary slightly from our ancestors over the 10,000 years since farming emerged. The Paleo diet is based on the concept of the early human’s need for ultimate health.

While our minds may be modern, our body’s needs are still the same because we need the same food as our ancestors. A gastroenterologist by the name of Walter L. Veogtlin first developed this back to nature diet back in the 1970’s. In his book, “The Stone Age Diet”, he debates humans are carnivores that need proteins, fats, and a limited amount of carbohydrates. Over the last three decades, it is no surprise obesity in America has increased because of all the diets rich in preservatives and fats. This has led to the rebirth of Veogtlin’s plan.

What Can I Eat on the Paleo Diet: The Basics

Many assume the diet is hard to follow but it is really rather easy. The main concept behind the diet is to eat real food. The basic guidelines are: 56%-65% of your overall calorie consumption should come from animals and 36%-45% should come from plant-based foods. Try to keep protein at 19%-35% and and carbohydrates at 22%-30%. The Paleolithic diet is more about trial and error. You have a large list of foods to choose from given to you by mother nature. Rather than choosing a box of macaroni and cheese or a hamburger, try something that tantalizes your taste buds and raises your energy levels.

PROTEINS
Meat Beef Veal Pork
Lamb Goat
Game
Pheasant Deer Duck
Wild Turkey Rabbit
Poultry Goose
Chicken Turkey Quail Duck
Fish
Tuna
Salmon Trout
Halibut Sole
Shellfish Lobster Shrimp
Scallops Crab
Clams
Eggs
Chicken eggs Goose eggs Duck eggs Quail eggs

VEGETABLES
Standards Cauliflower
Broccoli
Celery
Bell Peppers
Onions
Leeks
Green Onions
Eggplant
Brussels Sprout
Artichokes
Green Leafy
Collard Greens
Lettuce Spinach
Watercress
Beet Top Dandelion
Swiss Chard
Mustard Greens
Kale
Turnip Greens
Squash
Butternut Spaghetti
Acorn
Pumpkin Zucchini
Yellow Summer
Buttercup Crookneck
Root
Turnips Carrots
Beets
Parsnips
Artichokes
Rutabaga
Sweet Potatoes
Radish
Yams
Cassava
Mushrooms
Oyster Button
Portabella
Chanterelle
Porcini
Shiitake
Crimini
Morel

FATS
Fruits
Nuts & Seeds
Flavor
Fresh & Dry

Herbs
Olive Oil Avocado
Coconut Oil
Apples
Oranges Bananas
Brazil Nuts
Pistachios Sunflower
Seeds
Cayenne Pepper
Chilies Ginger

Foods You Should Remove From your Diet

It makes sense the primary foods you should get rid of from your diet are processed foods. These foods have the greatest levels of toxicity. Processed foods are easier to come by which is why we eat many of them. However, they provide little nutritional value. Examples of foods you need to avoid on this diet are cereals, pasta, and white sandwich bread as they have no place in the Paleolithic diet. Processed fats and vegetable seed oils are also hazardous to your health. The Paleo diet plan also does not include legumes, refined sugars or dairy.

What Can I Eat on the Paleo Diet: Desserts

One of the biggest problems with any diet is desserts because a great deal of sweets are made up of artificial sweeteners that increase insulin levels. Many recipes for desserts are just a blueprint for disaster. However, it may be acceptable to make a cake for a kid’s party. You have the choice of selecting from a variety of desserts that are delicious and they will help you make a smooth transition from bad habits. Though eating sweets daily is not suggested, you can prevent cravings of sweets with the Paleo diet. Here are a few substitutes you can make.

Almond Flour: Ground almond flour is an ideal nutritious way to make breads, muffins and cookies.

Raw Honey: This is considered a genuine Paleolithic substitute sweetener since it comes right from the tree. However, you should use it occasionally since it is high in calories and can raise insulin levels.

Cocoa: When you have a chocolate craving, try unsweetened dark chocolate. It is rich in nutritious antioxidants and adheres to the dietary rules. Choose natural cocoa rather than processed Dutch which loses nutrients during processing.

Nuts: Nuts provide the body with healthy fats it needs. Stock up on almonds, pecans, and hazelnuts that can come in handy in the kitchen. They can be used as a spiced nut mixture or in pie crusts.

Dates: Dates are excellent natural sweeteners and unlike honey, they do not add extra flavor. They are made up of simple sugars like fructose which makes digestion easier and they restore your energy. Dates can be used to bind snack bars or blended with wet ingredients in a food processor when you bake.

Frozen Fruit: You can freeze berries to have ready when you make desserts. They also are delicious right from the freezer. You can make frozen banana sticks or make healthy fruit smoothies with a combination of fruit.

Coconut Oil: This is a moderate chain fatty aid that means it goes right to the liver where it is stored for energy rather than stored for fat. It raises metabolism by stimulating the thyroid gland. It can give a subtle sweet taste to cobbler pancakes and other baked goods.

Coconut milk: Coconut milk is the ideal dairy substitute. It is made up of lauric acid which fights against the flu, HIV, herpes, and it improves the resistant system. You can use it to make hot cocoa, ice cream, and even egg nog.

Regardless of what you call the Paleo Diet, it is designed to help you achieve a healthier lifestyle. Be certain to include daily exercise to increase the benefits. See a doctor before you make drastic changes to your diet.

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