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PALEO DIET: DEFINITIVE GUIDE

The Paleo Diet is your first step to a healthy lifestyle, because it can help you lose weight and keep it off, improve your sleep and mental health and reduce your risk for chronic disease. Therefore, this article is the definitive guide of The Paleo Diet or in other words said, about easy ways how to eat healthy.

Origins of The Paleo Diet

The founder of The Paleo Diet was Dr. Loren Cordain, who introduced the diet in 2002 by publishing his book “The Paleo Diet.”

“Dr. Loren Cordain demonstrated how, by eating your fill of satisfying and delicious lean meats and fish, fresh fruits, and non-starchy vegetables, you can lose weight and prevent and treat heart disease, cancer, osteoporosis, metabolic syndrome, and many other illnesses.”

“This work was the synthesis of over 10 years of research covering thousands of peer-reviewed nutrition studies from top scientists in the field.”

“Dr. Cordain’s first book introduced the 85-15 Rule, which encouraged followers to eat Paleo 85 percent of the time and eat whatever they want 15 percent of the time. This means, if you eat Paleo foods at least 85 percent of the time, you’re right in line with the diet and  a slice of pizza or scoop of ice cream every now and then is not generally going to impact your health – so long as you are eating plenty of veggies, fruits, meat, fish, nuts, and seeds.”

“Many nutrition scientists and immunologists feel it’s beneficial to challenge the body’s digestive and immune systems with minor irritants to help keep systems regulated, primed, and functioning at their best. That means a few treats every now and again might actually be good for you.”

Because, The Paleo Diet is not intended to be a short-term diet, it’s a lifestyle that unlocks years of better health through smarter eating, therefore trying to stay 100 % Paleo in today’s fast-paced world is just too challenging for most people, and too likely to cause frustration and failure. The best way to sustain The Paleo Diet for a lifetime is through flexibility.

Types of Paleo

According to the paleodiet.com there are 2 types of Paleo Diet:

  • TRUEPALEO

“TRUEPALEO is the pure diet as defined by our founder, and backed by peer-reviewed science. TRUEPALEO includes whole, unprocessed foods like vegetables, fruits, seafood, natural meats, nuts and seeds, and some minimally processed versions of these foods, like almond butter or coconut oil. We allow up to four grams per serving of certain natural sugars, like date paste. TRUEPALEO foods never include unhealthy foods like grains, dairy, legumes, added sodium, artificial food products, or GMO/bioengineered foods.”

  • PALEOFLEX

“PaleoFLEX is a bit more lenient, but still maintains the integrity of TRUEPALEO. In this category, you can have up to six grams of some natural sugars, including a few that aren’t included in TRUEPALEO, like agave nectar. You can also have a small amount of added sodium here. While you get a bit more wiggle room, PaleoFLEX still excludes non-Paleo foods like grains, dairy, legumes, and GMO/bioengineered foods.

Non-Paleo meals can still be a part of that 15 percent of your diet. PaleoFLEX is just there to give a little extra leeway within that 85 percent.”

Best and healthy PaleoFLEX receipts you can find by clicking here.

How to eat Paleo?

Since, it can be hard to count your food as percentages, the scientists recommend  for the beginners counting meals per week broken down by TRUEPALEO, PaleoFLEX, and non-Paleo meals.

Starter Level Paleo

Explained easier –

  • TRUEPALEO 50% or 11 meals per week,
  • PaleoFLEX 35% or 7 meals per week,
  • Non-Paleo 15% or 3 meals per week.

For example, if we divide the 3 types of Paleo Diets up for a week, it is recommended to start every breakfast with TRUEPALEO foods throughout the week, every lunch, except Monday lunch( Monday’s menu is TRUEPALEO food for breakfast, lunch and dinner), to eat PaleoFLEX food, Monday, Tuesday and Wednesday to eat TRUEPALEO food for dinner, Thursday PaleoFLEX food and Friday, Saturday and Sunday Non-Paleo foods.

You should notice changes in how you feel within a week or two. In addition, you will find the rhythm of meals that works for you based on your lifestyle, your schedule, and how you feel.

The Benefits of the Starter Level Paleo

  • Improved digestion
  • Increased energy
  • Better sleep
  • Reduced cravings
  • Weight loss

Mid-Level Paleo

If you already seek more health benefits and feel comfortable with shopping, cooking, and counting Paleo meals, then turn up the dial by swapping out three PaleoFLEX meals for TRUEPALEO.

It means, that:

  • 65% of your meals are TRUEPALEO foods or 14 meals per week,
  • 20% of your meals are PaleoFLEX foods or 4 meals per week,
  • 15% of your meals are Non-Paleo foods or 3 meals per week.

Explained more easily, it means that 2 meals of every day are TRUEPALEO.

For example:

On Monday, Tuesday, Wednesday and Thursday breakfasts eat only PaleoFLEX foods.

On Friday, Saturday and Sunday breakfasts eat Non-Paleo foods.

All the rest of the weekdays it is recommended to eat TRUEPALEO food.

Benefits of the Mid-Level Paleo

  • Reduced inflammation,
  • Clearer skin,
  • Better blood pressure and cholesterol,
  • Healthier snacks,
  • Improved digestion
  • Increased energy
  • Better sleep
  • Reduced cravings
  • Weight loss

Hardest Level Paleo (Paleo Lifestyle)

The hardest level of Paleo is already a lifestyle. It means eating almost all the time only TRUEPALEO foods.

It means:

  • 80% TRUEPALEO foods or 17 meals per week,
  • 15% PaleoFLEX  foods or 3 meals per week,
  • 5% Non-Paleo foods or 1 meal per week.

Practicing Top-Level Paleo might be simplest of all in the meaning that you are eating only TRUEPALEO foods almost all the time. Exceptios are only Saturday and Sunday lunches and Sunday dinner, because then it is recommneded to eat PaleoFLEX foods. As well as Saturday dinner, when it is recommended to eat Non-Paleo foods.

 

Benefits of the Hardest Level Paleo

  • significant improvements with chronic illnesses,
  • Improvements with autoimmune conditions.

100% Paleo or TRUEPALEO

According to thepaleodiet.com:

“Eating 100 % Paleo all the time is a modern version of the diet our ancestors ate before the invention of agriculture. This diet is rich in vegetables, fruits, seafood, natural meats, some nuts and seeds, and limited natural sugars, and it completely avoids added sodium, grains, legumes, dairy, GMO/bioengineered foods, and additives.

This level of Paleo eating is usually only practiced by people who have a serious medical condition and need to avoid inflammatory foods, or who have other metabolic conditions that can be influenced by diet.”

Benefits of TRUEPALEO

At this level, you should see a huge difference in your overall health and you may
even be able to put autoimmune conditions into remission.

In order to get personalized Paleo Diet meal plans, please click here.

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