If we believe in certain anthropologists, imitate the food of our ancestors so we could afford to remain healthy and regain energy. It is the beginning of the Paleolithic diet. Avoid cereals, sugary foods and processed products and at the same time drop unwanted weight. The paleo diet is not as hard as some people make it to be. In essence it is to focus on consuming lean proteins and fish, nuts and seeds, green and leafy veggies as well as fruit. Eggs are ok. Dairy, legumes and grains are not. But some people also use other supplements to complement their daily nutrition. Some people following any Beachbody workout such as Insanity vs P90x, also take their daily meal replacement shake and/or are following the Shakeology Cleanse for weight loss, without any adverse effects.
A diet of the Stone Age?
The benefits of the diet of our prehistoric ancestors were first described in 1985 in a publication of Dr. Boyd Eaton in the New England Journal of Medicine. In 2001, Loren Cordain published Paleodiet, a model of paleolithic diet adapted to the American way of life.
In France, this food so has attracted the interest of Dr. Jean Signalet, he recommends in his work: Power: the third medicine. More recently, the diet of hunter-gatherers has been the topic of another book, sain maigris Je, je mange good (healthy thinned, as well), Dr. Laurent Chevallier, nutritionist at Montpellier.
The beginning of the Paleolithic diet
According to Dr. Boyd Eaton and many other researchers, our genes, which have barely evolved since prehistoric times, condition our food needs. The analysis of the bones found by anthropologists, and the study of populations still live the same way that prehistoric (eg, the Ache of Paraguay) shows that hunters and gatherers of the Upper Palaeolithic enjoyed good health: lean, muscular, without osteoporosis and already high at the time, because men measured from 1.70 to 1.80 m.
By contrast, the health of our ancestors has deteriorated since the Neolithic period, 10,000 years ago marked by the arrival of agriculture. Finally, fifty years after the arrival of our industrial food dishes coincides with a flambé of obesity and metabolic diseases (diabetes, hypertension, cardiovascular diseases …).
Therefore, according to scientists who have written on the subject, change back to the Paleolithic life, their diet and physical activity, should enable us to lose weight, regain energy and prevent us from diseases called “civilization”.
The Paleolithic diet in practice
The literature on the Paleolithic diet claims that the power of prehistoric man was mainly plant based on fruits and berries, wild vegetables and seeds. The animal part consisted of lean game meat, occasionally fish, eggs of various birds, insects, larvae, snails and mollusks.
- FRUITS OF SEASON: For dessert or snack. Preferably the little candy and concentrate antioxidants, small red fruits, strawberries, raspberries, blackberries and blueberries.
- SEASONAL VEGETABLES: In each plate and in good quantity, to be satiated. Eat a variety of different colored vegetables and optimizes the supply of micronutrients.
- NUTS AND SEEDS: Almonds, hazelnuts, walnuts, flaxseed or sunflower … As a snack or in salads. Provide good unsaturated fats, proteins, fibers, minerals and various vitamins.
- LEAN MEAT: Excellent source of protein. Unlike meat, wild game of yesteryear, it is better to opt for lean meats: poultry without skin, steak, a nice steak pork or veal escalope.
- FISH: Rich in omega 3 Specific, heart protective and anti-inflammatory effects. Consuming fish twice a week is recommended.
- EGGS: They also provide very good proteins. His contribution in cholesterol has only a relative impact on the rate of blood cholesterol. Dr. Chevallier recommends consumption of 3 to 5 eggs per week.
- OLIVE OIL, NUT OR AVOCADO: Our prehistoric ancestors did not cook. However, for seasoning or cooking food Paleolithic, these oils are interesting because they provide omega 3 or 9 health benefits.
- PLEASURE FOODS: Foods of pleasure, paleolithic diet allows small amounts of wine (1 or 2 glasses at most a day) and black chocolate with over 70% cocoa (slightly sweet).
The proportions and the number of meals are free. It is advisable to eat when you are hungry and to be satiated. Ideally move towards bio food devoid of pesticides, some of which are endocrine disrupters that likely contribute to obesity.
Food discouraged in paleolithic diet
THE CEREALS: Oats, wheat and wheat products (bread, pasta, semolina), corn, barley, rice, rye … According to experts from the Paleolithic diet, humans are not genetically prepared to consume cereals. Highly concentrated in carbohydrates, these foods induce a strong increase in glucose (blood sugar rate) and, consequently, an overproduction of insulin. However, excess insulin promotes weight gain or even developing diabetes or heart disease. The cereals are especially advised against those who follow the Paleolithic diet to lose weight. Dr. Chevallier recommended limited to 80-120 g (3 to 5 thin slices) of whole grain bread or daily.
SUGARY FOODS: Biscuits, jams, cakes … Worse than cereals, rise too glycemia and insulin. Moreover, lack any micronutrient.
DAIRY PRODUCTS: There existed in the Paleolithic era Bone strength of our ancestors to calcium intake of fruits and vegetables is attributed to the alkalizing effect of a diet rich in vegetables (modern western diet, rather acidifying, promotes osteoporosis) and as sufficient sun exposure, with consequent optimal rate of vitamin D.
If you want to keep dairy products, they must be natural milk and unsweetened.
PROCESSED FOOD: In general, cooked dishes based breakfast cereals and processed foods are very high in sugar, fat or salt shoddy, which are the cause of overweight or metabolic diseases. These foods may also contain additives, dyes, or preservatives many whose health safety is sometimes questioned
THE ADVANTAGES OF Paleolithic Diet
The Paleolithic diet gives priority to vegetables, fruits, vegetables and oily nuts (almonds, walnuts, etc.), whose consumption is unanimously encouraged by nutritionists for its contribution of protective micronutrients. These foods are also rich in satiating fibers that actually help regulate weight.
Imitate the lifestyle of hunters and gatherers implies strive daily. However, we know that physical activity helps prevent many diseases, from cardiovascular disease to cancer. Exercise aids weight loss and allows, during thinning, emptying limit muscle.
Supporters of the paleolithic diet recommend eating listening to hunger and satiety. It is shown that eating without hunger or satiety beyond (and therefore more than necessary) fattening
DISADVANTAGES OF Paleolithic Diet
The theory of genes virtually unchanged from prehistoric not just satisfy all researchers. On the contrary, some believe that human genes have been partially adapted to the changing food environment and, therefore, can consume grains or dairy products. Moreover, some vegetarian populations that consume many cereals are protected rather overweight and cardiovascular disease.
The Upper Paleolithic period dating back more than 10,000 years. Despite the progress of the investigation, some issues remain in relation to diseases that prehistoric men could suffer. In fact, their life expectancy did not exceed 35 years. Therefore, the issue of healthy diet should look into perspective taking into account the time and different environmental factors have also changed a lot of us.
The Paleolithic diet excludes many foods: can be frustrating and monotonous medium term and eventually encourage feeding behavior problems. If dairy products are deleted, we must ensure that calcium intake is sufficient; adults a daily intake of 900 mg is advised.