What for many is just one of many ways to lose weight that become fashionable every so often, the paleo diet is actually a feeding system based on the way humans fed the Palaeolithic.
Controversial, with detractors based on iron ideas, but with real evidence based on improving the health of the people who try it. Which is why some nutrition and health professionals dare to bet on it to treat autoimmune disorders in their patients.
Principles of the paleo diet
If you want to discover what are the fundamental ideas on which this type of diet is based, we explain them below:
1. Eliminate the consumption of gluten
And for those who believe that it is a further attempt to demonize him, none of that. The reason that supports this principle of paleo diet explained in a simplified way is that the current gluten comes from a wheat species that has evolved excessively fast (especially during the last century) compared to our digestive system, with which our species has not had time to adapt to it as food.
The way in which our body reacts to its presence is more or less forceful depending on each person, but nobody is innocuous. Every time there is more evidence of how it irritates the wall of our intestine, which is the gateway of nutrients from the food ingested to our body. If we damage it, we can not guarantee good assimilation or good health.
2. Vegetables yes, but not as a herbivore
Eating vegetables (leafy, mainly) and vegetables to your liking, are healthy and necessary, but do not forget that they are not the basis of the diet proposed by the paleo diet, so do not exceed the quantities too much.
3. Incorporate the viscera into the usual diet
Did you know that one of the best sources of choline (essential for the proper functioning of the brain) is the liver?
If the taste is too strong, you can prepare gourmet burgers in which you combine the red meat products with red meats and the aromas with aromatic plants.
4. Reduce the number of meals to only 2 or 3 per day
Without pecking, although you will not need it, of course, you have to eat in each intake until you feel clearly satiated with each meal you make.
5. Welcome the red meat (and its fat)
They are one of the best sources of iron because it is present in a very assimilable form by our body and even omega 3 in animals raised outdoors like deer meat, rabbit, wild boar.
But the paleo diet not only contemplates the intake of red meat in its bases; it also includes the consumption of eggs, seafood, fish (highly recommended to consume it frequently) and fats of animal origin.
6. Forget about sugar and artificial sweeteners
And that includes drinks as much sugar as their light version, juices, and pastries of any kind, which are excluded from the paleo diet. Refined sugar causes unwanted alterations in our blood glucose levels and adversely affects both the health and the availability of energy in our body.
As for artificial sweeteners are discarded by the effect so harmful they produce in the intestinal flora. And if our intestine is damaged, which is where the body absorbs nutrients from ingested food, we will have problems with nutritional deficiencies.
7. Dairy, only some and small animal
The habit of continuing to consume milk in adulthood is as absurd as harmful to our body, that far from assimilating the calcium that we try to procure by this means, what makes your lactose is to inflame the digestive mucous membranes and cause intolerances.
Put to consume some dairy, let’s make it with sense; let’s forget about cow’s milk (with a high content of growth hormone and linked to the development of tumors) and we resort to cured cheeses (the more, the better, to make sure that the ripening process has eliminated all the lactose) made with milk from sheep or goat
8. Sun exposure to assimilate the calcium we consume
If we want vitamin D to do its job well and ensure that the calcium we consume through the various foods we take (for example, cabbage) adheres well to the bone, we must try to take a little bit of sun each day. A 30-minute outdoor walk can be enough if we do it regularly.
9. We discard seed oils
That these are vegetables does not mean that they are so beneficial to health. In fact, this type of fat contains a proportion of omega 6 too high to be healthy, in addition to that this type of oil undergoes refining that alters its composition in an undesired way.
10. Yes to vegetable fats of fruits
This is the case of the olive, avocado or coconut, as well as the direct consumption of these fruits without the need to separate the fat part.
11. Yes, animal fat is healthy
The only requirement is that it comes from animals that are not fattened with cereal feed (and this also applies to farmed fish, which they feed with products that promote rapid fattening and worsen the quality of their nutritional value), as is the case of game meat, animals that graze freely or those from organic livestock.
Therefore the paleo diet includes the consumption of the fat of the bluefish (rich in omega 3), the butter, the ghee (a purified version of the butter coming from India with great anti-inflammatory action) and also the fact that accompanies the meat of terrestrial animals, which are rich in fat-soluble vitamins (that is, those that are only part of the fat).
12. Fruit, in moderation and not very sweet
Those that best represent the diet of the paleo diet are the so-called forest fruits or red fruits, which are rich in vitamin C and antioxidants, while the type of sugar contained in them is mainly fructose, which helps to keep the blood glucose levels.
So we have strawberries, blueberries, blackberries, raspberries… that can be incorporated moderately into our diet. Of course, consume it on an empty stomach to take advantage of its healthy properties.
13. Carbohydrates, with starch
And for those people who, in addition to opting for this type of ancestral diet for their health, already feel comfortable with their body weight and have no diabetes problems, they can include some rice, corn, potatoes, sweet potatoes and cassava, all they plant products rich in starch.
14. outside the legumes and their antinutrients
The high carbohydrate content and the amount of the so-called antinutrients characteristic of legumes do not make them the best option to obtain the benefits of these foods.
15. Exercise, and it is not a topic
Rather it is the element that closes the virtuous circle proposed by the paleo diet to maintain our health at optimal levels.
In fact, good advice is given by the nutritionist Marc Vergés in relation to energy expenditure that our ancestors of the Paleolithic had to do to get their food, “exercise and earn!”. With this he invites us to maintain the sense of feeding ourselves in such an energetic way; make use of that energy.
It does not make sense to eat breakfast copiously if afterward, we will spend hours and hours sitting and inactive.