Guide Paleo Diet Guide

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Grains have been shown to damage your gut lining , hurt your immune system, and cause a bunch of other issues. Put simply, when you eat grains , things get messy. The paleo diet is a return to eating like we used to, eating mostly fresh fruits and vegetables, meat, eggs, and nuts.

The Beginner's Guide to the Paleo Diet | Nerd Fitness

Here is a quick run-down of the foods allowed on the paleo diet. These are the ones that our ancestors would have had access to on a regular basis. That means no Twinkies, Oreos, or your favorite breakfast cereal. You can see a complete list of foods allowed on the paleo diet here. The quick answer is no. Wherever on the spectrum you fall, the more processed a food is, the less paleo it is.

WTF is the Paleo Diet?

Grass-fed butter is widely considered to be paleo. That said, you should read more about the problems with dairy before making a call on this one.

Paleo Diet Explained - The Good and The Bad

Ice cream , however, is still a no-go. But sometimes the boundaries between paleo and non-paleo foods are a bit fuzzy. There are a number of ways to work out what is or is not paleo. You could waste loads of time researching it on the internet.

Paleo 101: Your Ultimate Paleo Diet Starter Guide

Or you could use Paleo. The paleo diet changes a lot of this by doing one simple thing: Regulated insulin levels allow a process called lipolysis to occur. Lipolysis is the process of your body releasing triglycerides fat stores to be burned as energy. Basically these words mean that, by reducing the amount of cheap carbohydrates in your system, the paleo diet allows your body to start the process of burning fat.

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So, are all carbs bad? No, not all carbs are bad. Simple carbs break down into sugar quicker than complex carbs, triggering a bigger insulin response. When your insulin levels are elevated, your body is prevented from burning fat. This is the main reason you should stay away from simple carbohydrates like white bread and pasta.

Eating them is not much better than eating straight sugar! Most people think that fat is to be avoided because your body takes it directly from your food and sticks it right onto your thighs, right? Yup, you read that right. Fat is a longer lasting and slower burning fuel than carbohydrates. Because of this, when you stop shoving simple carbohydrates and sugar into your mouth day after day, your body resorts to burning body fat for energy — energy that, up until this point, was sitting on your body and jiggling around. For more on this, check out this stellar infographic: Also, check out the video below to see why you really got fat.

This is a really great short video on how fat works it just might surprise you. See, fat is actually much more satiating than carbohydrates this means it makes you feel fuller. This diet, paleo proponents claim, can reduce inflammation, improve workouts, increase energy, help with weight loss, stabilize blood sugar and even reduce the risk of chronic diseases. The pros of paleo are that it focuses on increasing intake of whole foods, fruits and vegetables, lean proteins and healthy fats and decreasing consumption of processed foods, sugar and salt. For those looking to eat a more well-rounded diet, these "guidelines" sound familiar and altogether healthy.

However, the paleo diet also advocates cutting out grains, dairy and legumes, and this has caused controversy among scientists. These foods, despite what paleo advocates claim, are healthful and can be good sources of fiber, vitamins and minerals. As with most diets, there are foods that are allowed, not allowed and sometimes allowed. It can be confusing to know what to eat, so we break it down here. What Is the Paleo Diet?

Paleo Diet 101

In short, if your ancestors could hunt or gather it, it is allowed on the paleo diet. Meat is a source of lean protein, and protein is the building block of all cells and tissues. Protein also helps keep you full. Grass-fed meat is recommended on the paleo diet because it is leaner than meat from grain-fed animals and has more omega-3 fatty acids, the healthy fats that reduce inflammation in the body and protect your heart. A typical American diet is high in saturated and trans fats and lower in healthy poly- and monounsaturated fats, hence the paleo diet's emphasis on grass-fed meats, as well as seafood.

There is little argument over the health benefits of fruits and vegetables.

Explore Everyday Health

They are chock-full of vitamins, minerals, fiber and antioxidants. The only caveat for paleo dieters is that some vegetables are starchy e. So, if you are trying to lose weight or watch your blood sugar levels, eat these in moderation. In fact, potatoes are banned from some versions of the diet. Eggs are allowed because they are high in protein, B vitamins, minerals and antioxidants.

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They are also affordable and easy to prepare. Buy "organic" and "cage-free" eggs for a higher omega-3 content than eggs from chickens raised in cages. Nuts and seeds are full of healthy fats, fiber and protein. Plus, they were foraged back in the day, so you can load up your cart with them. While our hunter-gatherer ancestors probably did not consume flaxseed oil, it is allowed because of its content of high alpha-linolenic acid ALA , a type of heart-healthy, anti-inflammatory omega-3 fatty acid. Say goodbye to cereal, crackers, rice, pasta, bread and beer.

All grains are forbidden on the paleo diet. First, grains are a product of modern agriculture; cavemen didn't nosh on bread. Second, grains are high in carbohydrates, which can spike your blood sugar.

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Paleo critics point out that not all grains are created equal—whole grains do not spike your blood sugar as much as refined grains. Even so, paleo dieters still steer clear of grains because they contain different compounds and proteins like gluten, lectins and phytates, which they claim cause inflammation in the body and block other nutrients from being absorbed. Paleo critics say these compounds are not a problem unless you have an allergy or sensitivity. Legumes are members of a large family of plants that have a seed or pod.

This category includes all beans, peas, lentils, tofu and other soyfoods, and peanuts.