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Paleo diet review: advantages, disadvantages and recommendations

As a nutrition and health enthusiast, I have often heard about the Paleo diet. This way of eating, inspired by the diet of our hunter-gatherer ancestors, piqued my curiosity. So I researched the foundations, advantages and disadvantages of this ancestral diet.

Briefly

  • The Paleo diet is inspired by the diet of our hunter-gatherer ancestors, who preferred unprocessed foods such as meat, vegetables, fruits, seeds and nuts.
  • Potential benefits of this diet include better weight management, improved digestion, and reduced risk of chronic diseases such as type 2 diabetes and cardiovascular disease.
  • Despite its benefits, the Paleo diet is controversial, especially because of its environmental impact and the risk of nutritional deficiencies due to the exclusion of certain food groups such as grains and dairy products.

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Foundations

Ancestral food

The Paleo diet, also called the Paleolithic diet, is based on the idea that adopting a diet close to that of our prehistoric ancestors will be beneficial to our health. This diet is based on natural, unprocessed foods, such as meat, vegetables, fruits, seeds and nuts, in addition to fish and seafood.

Evolutionary principle

The main argument in favor of this diet is that it respects the evolutionary principles that shaped our organisms. In fact, proponents of the Paleolithic diet believe that our genetic heritage is better adapted to the diet of our ancestors than to the processed and industrial products that make up much of the modern diet.

Hunters

Our hunter-gatherer ancestors ate mainly meat, fish, fruits, vegetables, seeds and nuts. The Paleo diet therefore seeks to reproduce this diet by eliminating foods that were not part of our ancestors' diet, such as dairy products, grains, and added sugars.

Allowed foods

The following is a non-exhaustive list of foods allowed on the Paleo diet:

  • Meat: chicken, turkey, beef, pork, lamb, etc.
  • Fish and seafood: salmon, tuna, shrimp, mussels, etc.
  • Vegetables: lettuce, spinach, broccoli, cabbage, carrots, and others.
  • Fruits: apples, bananas, oranges, berries, grapes, etc.
  • Seeds and nuts: almonds, cashews, chia seeds, flax seeds, and others.
  • Natural oils: olive oil, coconut oil, and others.
Paleo diet foods
A typical dish from the Paleo diet.
Image source © Docteur-Fitness.com

Prohibited foods

The following foods should be avoided on the Paleo diet:

  • Dairy products: milk, cheese, yogurt, cream, etc.
  • Grains: bread, pasta, rice, corn, oats, etc.
  • Legumes: lentils, chickpeas, beans and others.
  • Added sugars and artificial sweeteners: table sugar, corn syrup, aspartame, etc.
  • Processed and industrial foods: ready meals, processed meats, snacks, etc.

Focus on holistic nutrition

This ancestral diet calls for a holistic approach to nutrition, focusing on food quality and balance between different food groups. By favoring minimally processed foods rich in essential nutrients, this diet seeks to improve the health and well-being of its followers.

Benefits and effects

By following a paleo diet that is high in fiber, potassium, and antioxidants, and low in simple carbohydrates, sodium, and sugar, it is possible to adopt a healthy eating lifestyle. This diet encourages the consumption of local, sustainable, organic, and non-GMO foods, as well as meat from free-range animals. This helps avoid foods that are highly processed or contain artificial ingredients and colors.

Health benefits

Some benefits of the Paleo diet include:

  • Better weight management: Eating natural, minimally processed foods can promote weight loss and prevent excessive weight gain(1).
  • Better digestion: Eliminating foods that may irritate the digestive system, such as grains and dairy products, can improve digestion and reduce digestive upset.
  • Reducing the risk of chronic disease: By limiting consumption of added sugars and saturated fats, the Paleo diet can help reduce the risk of cardiovascular disease, type 2 diabetes, and other chronic diseases.(2)(3).

Disagreements and precautions

Despite its potential benefits, the Paleo diet also has drawbacks and is subject to controversy:

  • Lack of dietary diversity: Excluding certain food groups, such as grains and legumes, can lead to nutritional deficiencies and nutritional imbalance.
  • Environmental Impact: Increased consumption of meat and fish can have a negative impact on the environment, particularly in relation to greenhouse gases and over-exploitation of marine resources.
  • Difficulty in implementation: The Paleo diet can be difficult to follow on a daily basis, especially for people who are accustomed to consuming dairy products, grains, and processed foods.

Recipes and tips to get started

If you want to start following the Paleo diet, here are some tips to get started:

  1. – Prefer fresh, unprocessed foods: Buy fresh fruits, vegetables, meat and fish instead of ready-made meals or refined products.
  2. Learn to cook: Mastering a few basic recipes will allow you to prepare diverse and delicious Paleo meals.
  3. Plan your meals: Creating a weekly menu will help you manage your diet better and avoid temptations.

Example of a typical daily meal

mealfoodShares
(g)
Calories
(Calories)
breakfastOmelet with vegetables and smoked salmon150three hundred fifty
2 eggs100140
50 grams of smoked salmon50100
100 grams of vegetables (spinach, peppers, onions)10025
15 grams of olive oil15120
Snack30 grams of almonds30170
lunchChicken and avocado salad180450
100 grams cooked chicken100165
50 grams of avocado5080
100 grams of mixed vegetables (salad, tomatoes, cucumber)10025
30 grams of olive oil30180
Snack1 medium apple15080
dinnerGrilled beef steak150330
150 grams grilled sweet potatoes150180
200 grams of grilled vegetables (broccoli, zucchini, pepper)200100
15 grams of olive oil for cooking15120
Snack150 grams of mixed berries (strawberry, blueberry, raspberry)15090
30 grams grated coconut3090
sum2000
Please note that calorie values ​​are approximate and may vary depending on food brands, cooking methods and serving sizes.

Adapt the Paleo diet to your lifestyle

It is possible to adapt the Paleo diet to your specific lifestyle and needs. For example, if you're a vegetarian, you can include plant-based protein sources, such as chia seeds, flax seeds, and walnuts, in your Paleo diet. Likewise, if you engage in intense exercise, you can adjust your carbohydrate intake according to your energy needs.

Find a balanced diet

The main thing is to find a nutritional balance that suits you and respects the principles of the Paleo diet. It's important to listen to your body and adapt your diet based on your specific needs. Feel free to consult your healthcare professional if you have any questions or concerns about your diet.

Your frequently asked questions

What foods are allowed and prohibited on the Paleo diet?

Allowed foods include meat, fish, seafood, vegetables, fruits, seeds, nuts and natural oils. Banned foods include dairy products, grains, legumes, added sugars and artificial sweeteners, in addition to processed foods.

Is the Paleo diet suitable for vegetarians and vegans?

The Paleo diet can be adapted for vegetarians by including plant-based protein sources, such as chia seeds, flaxseeds and oilseeds. However, this diet may be difficult for vegetarians to follow due to the exclusion of grains and legumes.

Can you lose weight on the paleo diet?

The Paleo diet can promote weight loss by focusing on foods that are minimally processed and rich in essential nutrients. However, it is important to note that weight loss depends on many factors, such as total calorie intake, physical activity level, and individual metabolism.

Is the Paleo diet suitable for athletes?

The Paleo diet can be suitable for athletes by tailoring carbohydrate consumption to energy needs. Athletes can also include high-quality protein sources, such as meat and fish, to support recovery and muscle development.

What are the risks and controversies associated with the Paleo diet?

Risks and controversies of the Paleo diet include lack of dietary diversity, environmental impact, and difficulty in implementation. Eating large amounts of meat can lead to excessive intake of saturated fats and proteins, which increases the risk of heart disease, kidney disease, and some types of cancer. Excluding certain food groups, such as grains and legumes, can lead to nutritional deficiencies and nutritional imbalance. In addition, increased consumption of meat and fish can have a negative impact on the environment. Finally, the Paleo diet may be difficult to follow on a daily basis for some people, especially those who are accustomed to consuming dairy products, grains, and processed foods.

What to remember

By favoring a natural, minimally processed diet, the Paleo diet can have benefits for health and well-being. However, it is important to keep in mind the controversies and precautions surrounding this ancestral diet. Adopting a balanced approach adapted to your specific needs is key to reaping the benefits of this nutritional trend.

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Paleo diet review: advantages, disadvantages and recommendations

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