According TO-The Beginner’s Guide To Paleo Diet ! , The beginner’s guide to paleo diet outlines pros, cons, and the need for a hybrid Paleo diet in the middle.
The diet determines your success in achieving your fitness goals, whether you’re a busy executive or a muscle-seeking maniac who lives by reps and sets. The Paleolithic diet, the latest buzzword in the diet world, refers to the eating behavior of cavemen before agriculture. It was Walter Voegtlin who first proposed a Paleolithic diet in the 1970s. Loren Cordain popularized the idea in 2002 with his book The Paleo Diet.
A PALEO DIET IS
In an attempt to correct the modern-day dietary excesses, a paleo diet goes back to the dietary choices of cavemen. Paleo menus consist of grass-fed meat, fish, organic eggs, nuts and fruits with no oils added. You can find healthy fats in nuts and seeds on the paleo diet food list. For someone on a paleolithic diet, milk, grains, salt, legumes, processed foods like cheese, cookies and cakes are not acceptable.
You should order a meat- or fish-based main dish. You should get extra vegetables instead of bread or rice. You should ask for extra-virgin olive oil to be used in the cooking process.
Paleo snacks include baby carrots, hard-boiled eggs, berries, fruit, and nuts.
With its low carb content, paleo diets reduce weight, improve insulin sensitivity, and digestion, and provide a healthy balance of omega-3 and omega-6 fats. Because your food is closer to nature, a paleo diet plan improves energy and activity. For busy executives and muscle builders, the early man’s diet offers the following benefits:
As such a diet omits high fructose corn syrup and table sugar, it can help in stabilizing your blood sugar level. Consequently, you will experience fewer food cravings and will maintain your weight more easily.
Moreover, a limited intake of omega-6 fatty acids found primarily in cooking oils coupled with generous doses of nuts and fish can help to correct the omega-6 and omega-3 imbalance. Ideally, omega-3 and omega-6 should be taken in equal ratio, however, the modern diet has skewed this balance completely and it is widely believed by many scientists that this shift in dietary intake of fats has led to many of the chronic diseases of ageing like heart disease, diabetes, arthritis, and depression.
A paleo diet is invaluable for someone who is insulin resistant, obese and struggling with weight loss. All he needs to do is to get in a calorie deficit mode, eat adequate protein, get roughly 100 grams of carbs from vegetables and whole fruit, and make up the rest of his calories from healthy fats. Since protein is difficult to digest, it keeps a weight loss aspirant sated for longer. Moreover, it keeps blood sugar stable and reduces cravings. Also Read-The Beginner’s Guide To Paleo Diet !
THE CASE FOR A PALEO-HYBRID DIET
In spite of this, Paleolithic diets aren’t all good, especially for weight lifters. Since this diet allows carbs in limited quantities, you may begin to feel energy starved. This calls for going the Paleo-Hybrid route by introducing starchy vegetables and wholesome grains like brown rice and steel cut oats into the Paleo diet. In this way, you can avoid the disadvantages listed below of a strict Paleo diet and remain energetic throughout the day.
If you train hard, your calorie requirement skyrockets. When attempting to meet a calorie requirement of 4000 plus calories, with 2000 coming from carbohydrates, and your dietary choices are limited to fruits, you will morph into a walking balloon.
Paleo-hybrids allow you to choose high-calorie fruit like bananas and pineapple, which may help you deal with fiber overload.
Some people don’t like the feeling of a full-blown workout. For them, less is more. The physiological state of someone who trains is different from a person who is sitting around. The muscle seeker in you knows that glycogen is the quick-burning fuel for that awesome workout. In the event of chronic carb depletion, your body is able to replenish the glycogen reserve and begins to break down amino acids as reserve fuel to provide glucose during high intensity training. This gives rise to a skinny fat condition, whereby your muscles have been degraded to fuel your workouts.
Only if you incorporate wholesome carbohydrates like grains and oats into your paleo hybrid diet will you spare your muscles and replenish their glycogen reserves. In case the inclusion of carbs is giving you guilt, say goodbye to it, as a recent report in the Quarterly Journal of Biology goes on to argue about the presence of carbs in a paleo diet 12000 years ago.
During a paleo diet, you should include starchy foods like sweet potatoes and grains like brown rice and old-fashioned oats in sensible portions. The protein will not only break up the monotony of meat, but it will also give you the energy you need to work out well.The Beginner’s Guide To Paleo Diet !