Spring is on the doorstep, which means there is no better time for a diet that will help improve your figure for the summer season. Of course, you shouldn’t wait for the supernatural in three months, however, stabilizing muscle tone, making the body more fit and losing 3-5 kg without harm to health is quite achievable. It is very possible that for all of the above purposes, the paleo diet, which is popular in Europe and the United States, is perfect for you.
The name itself comes from the Greek “palladio”, which means “ancient”, that is, literally – the diet of the ancient people. The idea implies the following: nothing that has been done using the benefits of real civilization should enter your stomach, but you need to eat as, for example, the ancient Greeks ate. You haven’t seen overweight people in the frescoes and bas-reliefs, have you? Thus, on this diet, it is proposed to eat only what a typical ancient man could get by hunting, fishing and gathering, and it is with such a diet to steadily lose weight.
1. Don’t count calories
If you did not believe your happiness after reading the title, then you are not mistaken – you can eat as much as you like, but only until you feel full. The paleo diet does not involve counting every calorie, weighing plates of food on the kitchen scale, but also avoiding heaviness in the stomach. A man of the conditional Stone Age could not afford to get drunk from the belly, so that then for half a day he could lie on a sofa made of skins, looking at the ceiling of a cave – he constantly had to do something: build huts, since there were not enough caves for everyone, make traps, defend against predators … In addition, we keep in mind the fact that in those difficult years we did not have to eat every day. That is, the paleo diet assumes the presence of fasting days, when the diet is halved, but without a total hunger strike.
2. No alcohol
There are two dietary principles at the same time. The principle of nutrition of ancient man assumes the fact that he did not drink alcohol at all, or consumed very little. At the same time, giving up alcohol is useful because almost the entire range of such drinks is very high in calories in itself, and at the same time leads to overeating with a high-calorie snack.
3. Avoiding caffeine
First, ancient people did not drink modern tea and coffee. Thirdly, caffeine is a stimulant that, according to supporters of the paleo diet, makes the body feel tired longer, which negatively affects the natural metabolism. Sleep and rest time is shifted, which leads to nighttime overeating, and besides, various types of coffee can be very high in calories. In general, the main drink on the Paleo diet is ordinary water.
4. Prohibition of semi-finished products and canned food
Everything seems logical here – food prepared using industrial technologies is banned. In principle, it is not recommended to use canned products often, and the rest of the semi-finished products are stuffed with flavor enhancers that are addictive and the desire to eat a lot. In addition, the paleo diet advocates recommend eliminating even salt in order to discover the “real taste of food.”
5. Fruits and berries are the only dessert
Yes, sweet lovers will have a hard time, forgive the pun. Ancient people could only enjoy fruits or berries, so you have to match them. Some also include honey or jam in their diet, but this is up to you.
6. Oils and soy – prohibited
Oils have fallen out of favor with the paleo diet. Since ancient man could not eat butter or squeeze sunflower seeds, then we should not. Although, on the other hand, you can eat seeds, and fatty meat and fish are also welcome. Soybeans and legumes have been banned due to the fact that these foods are genetically modified and are very far from the classical plants of antiquity, and, in addition, cause digestive problems.
7. Don’t eat frozen foods
The circle is getting narrower, isn’t it? It is not for nothing that the paleo diet is called the “diet of the rich,” as eating only fresh food is a rather costly exercise. However, in the principles of the paleo diet, there is an opinion that foods after defrosting lose a significant part of nutrients and are “empty calories” for the body.
8. The principle of “planned disruption”
The compilers and supporters of the Paleo diet soberly assess the limited diet: meat, fish, vegetables, fruits, herbs, eggs and milk, and therefore allow and even recommend planning the days when you will “return to civilization.” Once or twice a week, you can switch to your usual diet, include porridge in breakfast, eat pasta for lunch, and indulge in something sweet for dinner. It is these “planned” breakdowns that allow you to avoid a “global breakdown” when all the principles of the diet are violated, and the diet itself is finally disrupted.
Let’s summarize the principles by the fact that following the Paleo diet will not be easy, and therefore some assumptions cannot be avoided. The same Iherb.ru offers a wide range of products for the paleo diet – that is, in fact, products using technologies, the composition of which, however, does not violate the principles of the paleo diet: everything is made from natural and fresh products, without preservation and freezing.