So you want to learn about the Paleo Diet, also known as the "Caveman Diet"?
Paleo is one of the most popular diets on the planet (up there with the keto diet), and I bet you have questions.
Well I got answers, Sucka! And lots of LEGO photos.
Not only do we help people play paleo with our online coaching program, but we create epic guides like this one that cover all of the basics!
Is Paleo Right For You? Perhaps! Our trainers can help you decide:
At the bottom of this guide, I'm going to walk you through the good, bad, and ugly aspects of the Paleolithic diet (click here to go directly to this section):
INTRODUCTION TO PALEO:
WHAT CAN I EAT ON THE PALEO DIET?
SHOPPING LIST AND DINING PLAN
IS PALEO DANGEROUS?
Now this guide is SUPER long so we've taken the liberty of turning it into a beautifully designed guide for easy consumption (no literal consumption unless you print it on bacon).
Get your Beginner's Guide to the Paleo Diet for free by signing up in the box below:
Get the FREE eBook! The Ultimate Beginner's Guide to Paleo!
Discover if Paleo is for you
The only easy trick to determining if your food is paleo-friendly
Simple paleo recipes for beginners to get you started
If you can actually apply the rules of the paleo lifestyle, you can get pretty solid results.
As the great Mr. Flintstone once said, "Yabadabadooooo!"
What is the Paleo Diet and How Does It Work?
Oh Lord, another "diet".
I know it sounds like a fad / marketing ploy, but the paleo diet isn't really a "diet," and it's actually pretty logical when you think about it.
It is also the most tried and tested diet of all time.
Here is the ENTIRE diet in a nutshell:
"If a caveman hasn't eaten it, neither should you."
As the theory goes, our ancient ancestors flourished as hunter-gatherers tens of thousands of years ago before the meals of Nike, Cap & # 39; n Crunch, and Healthy Choice.
Although it was a very long time ago, our genetics haven't changed that much since then.
And yet … nowadays we are overweight, out of shape, stressed, unhappy, sleepless and dying of far too many preventable diseases due to lifestyle choices.
So what the hell happened?
And then delivery and Netflix.
A few thousand years ago people discovered agriculture, the agricultural revolution began and we went from hunters and gatherers to farmers.
We settled down, formed societies, and humanity has evolved into what we are today. Which is obviously great for several reasons:
Not to be eaten by wild animals
The problem is, our bodies have never properly adjusted to eating all of the grains and sugars that we now consume.
Think, as paleo guru Robb Wolf puts it, of a 100-yard soccer field:
The first 99.5 meters indicate how long Homo-Sapiens spent as a hunter-gatherer. When they got REALLY good at hunting and collecting our bodies that had been adapted to this lifestyle for millennia.
This last half meter represents our species after the agricultural revolution, when our diets changed (but our genetics did not).
Instead of loading seasonal meat, vegetables, and fruits, we become a species “dependent” on grain – bread, pasta, rice, corn, and so on.
66% of us are overweight, 33% are considered obese, and those numbers are just getting worse.(1)
Obviously something is wrong and we need to fix it.
The Paleo Diet is an effort to get back to our ancestral roots.
To eat the way we are biologically evolved to eat, we can use our genetic potential and live healthier immediately.
While this video is pretty hyperbolic, it can explain the Paleo Diet pretty well in just a few minutes:
To summarize the rules of the Paleo Diet:
Only eat foods that a caveman would eat
See rule 1
Note that there is no mention of calorie counting, mealtime, or macro tracking. That's part of the popularity of this diet: eat paleo-approved foods when you're hungry, and that's it.
Will I lose weight on the Paleo Diet?
This is the question we mainly get:
"Will the Paleo Diet Help Me Lose Weight?"
Probably. If you can actually apply the rules of the paleo lifestyle, you can get pretty solid results.
It has helped many people achieve mind-boggling transformations including my friend Saint (whose story you can read here):
Or Staci from Team NF, a senior coach in our 1-to-1 coaching program):
The paleo diet will work for you if you get it right.
You need to have the right mindset, focus on the right foods, and structure your surroundings so that you are not tempted to give up the paleo diet after a few days.
However, it has nothing to do with what Fred Flintstone ate or did not eat.
It depends on science and thermodynamics.
As I mention in our Weight Loss Article: What Is The Perfect Diet (For Me?) If You Want To Lose Weight:
Eat fewer calories than you burn each day.
Do you want to be healthy too? Most of the time, eat real food.
Do you want to lower the weight?
Add # 3: Do these two things consistently for a decade.
Here's WHY you lose weight on the Paleo Diet:
They only eat meat, fish, vegetables, fruits, and nuts. These are foods that are full of nutrients. You will feel full but not have nearly as many calories as junk food.
You completely eliminate high-calorie, often diet-related, unhealthy foods. This means no grains (pasta, bread, rice), no dairy products, no beans. It also means no soda, no candy, no sugar.
And yes. If you are only eating real foods and avoiding all unhealthy foods, the more likely you are to be calorie deficit – and thus lose weight.
Let me give you a really obvious example.
With 200 calories of broccoli, you'll have enough vegetables to fill an entire plate:
Or … 200 calories get you exactly half of a Snickers bar:
Look at this: nobody can eat that much broccoli and nobody eats half a chocolate bar!
My point is this: when you eat Paleo-approved foods, you are more likely to automatically eat fewer calories than you have in the past, which can lead to weight loss.
I go to "Why can't I lose weight?" But it all comes down to "calories in, calories out".
YES, the Paleo Diet Might Help You Lose Weight.
You just need to eat fewer calories than you burn each day (How to Calculate Your Total Daily Energy Expenditure). And that's easier if you eliminate foods that people overeat:
But that's all we eliminate. What do we keep
What can I eat on the Paleo Diet?
To follow the Paleo Diet lifestyle, here are the foods that are Paleo Approved:
Flesh * – Steak, ham, pork, bison, boar.
organs – Liver, kidneys, heart.
mark – see a topic here? Eat ALL parts of the animal!
poultry – Chicken, duck, hen, turkey … things with wings that fly (try).
fish – – Cod, tuna, salmon and so on.
Eggs – Look for omega-3 fortified cage-free eggs.
Vegetables – Spinach, broccoli, kale, carrots, peppers, zucchini, onions, etc.
Oils – minimally processed, obtained from plants: olive oil, coconut oil, avocado oil.
Fats: Ghee, lard or other animal fats.
Fruits – Apples, pears, bananas, grapes, strawberries.
Nuts – Almonds, walnuts, cashews, and their respective butter (almond butter is so good!)
Tubers – Sweet potatoes and yams.
* If you can, aim for grass-fed beef and organic fruits and vegetables. But don't break the bank with your grocery shopping. Just do the best you can.
As the Paleo Diet Explains: Pick any of the foods from this list and eat as much as you want.
You may have noticed that many of the above foods are loaded with fat. And depending on what your mom told you as an adult, you might think fat is the devil.
Let me address that right away …
Does Eating Fat Make You Fat?
When you eat fewer carbohydrates, you need to fill the void in your diet with the most controversial macronutrient:
It has gotten a bad rap over the past few decades so companies have gone out of their way to make everything low fat and "healthy"! (while adding all kinds of preservatives, chemicals, and sugar).
Yup … cut out the fat, increase the carbs … and see where that got us.
Why was fat defamed? Instead of getting into politics myself, I'll let Gary Taubes, author of the incredibly thorough and well-researched Good Calories, Bad Calories, take over.
As he discusses in an article he wrote for the New York Times a decade ago: (2)
These researchers point out that there are many reasons to point out that the fat poverty and health hypothesis has now effectively failed the test of time.
Specifically, that we are in the middle of an obesity epidemic that began around the early 1980s and that this coincided with the rise of the low-fat dogma. (Type 2 diabetes, the most common form of the disease, also increased significantly over this period.)
They say that low-fat weight loss diets have been shown to be dire flaws in clinical trials and in real life, and moreover that the percentage of fat in the American diet has been decreasing for two decades.
Our cholesterol levels went down and we smoked less, and yet the incidence of heart disease has not gone down as expected. "This is very worrying," says Willett. "It suggests something else bad is happening."
"Low-fat" foods were developed following the traditional wisdom that fat made you fat (which, as stated in the article above, does not stand up to scrutiny).
When a company makes a low-fat food, it removes the fat and has to replace the taste with something.
The "something" is usually sugar (and often more calories).
According to the folks at Taubes and Paleo, fat has been maligned and the real focus should be on sugar and carbohydrates all along.
Because healthy fats are valuable additions to our diet.
Here are some examples of Paleo-approved healthy fats:
Almond (and almond butter)
Oily cuts of meat
In the Paleo diet, fat makes up a large part of your diet.
If you are concerned about fat consumption and the effects it has on your cholesterol, check out our complete guide to cholesterol.
What foods cannot I eat on the Paleo Diet?
If you want to strictly adhere to the Paleo Diet, you cannot eat foods that weren't around in the times of the cavemen.
Because, as diet advocates point out, cavemen couldn't eat these foods because they didn't exist. There was no way to make cereal or candy – you could only eat what you found or hunted.
This is what the Paleo Diet advocates as the reason for avoiding these foods. And it serves as a good mental model to check with yourself, "Could a caveman have eaten this meal?"
And as you begin to answer that question, identify the foods you shouldn't eat on the Paleo Diet:
Grains like pasta, cereal bread, and rice
Dairy products such as milk and cheese
Candy, cookies, ice cream, and other processed foods
The Paleo Diet also almost completely eliminates sugar outside of fruits. No sweets. No soda. No powdered donuts. Yes, even the little white ones from the supermarket, where you can eat 100 of them (accidentally, of course).
Many studies have shown that cutting out sugar and processed foods can reverse an incredible number of illnesses and lifestyle problems. (3)
But I understand that grains and dairy products are a little more complex.
Let me explain:
Can I Eat Grains on the Paleo Diet?
The caveman reason why: Grains require a certain amount of processing and so cavemen would not have eaten them.
The scientific and psychological reason why: We tend to overeat grains and the other “no-no” foods in the Paleo diet. They are high in calories, deficient in nutrients, and can destroy some people's blood sugar levels.
This leads to a sugar spurt followed by a crash, wThis can lead to more emotional or hungry overeating … and the process starts all over again.
Instead of explaining this part in thousands of words, just watch this three-minute video – "Why You Got Fat:"
Let's move on to more reasons why Paleo proponents suggest avoiding grains: Most contain gluten and lectins.
What are they and what is wrong with them? I'm so glad you asked:
Gluten is a protein found in things like rye, wheat, and barley. It is now being said that a large part of our population may be gluten intolerant (hence new "gluten-free!" Articles are popping up everywhere). Over time, people with gluten intolerance can develop a number of medical conditions from eating gluten: dermatitis, joint pain, reproductive problems, acid reflux, and more. (4)
Lectins are natural toxins that are present in grains to help defend against consumption! Yup. Grain evolved so that we would not be eaten. These lectins are not a fan of our gastrointestinal tract and prevent the tract from repairing itself from normal wear and tear. This can cause all kinds of damage.
Long story short, a lot of people can't process grains properly, and they're usually the food that leads people to overeat. So if you eliminate grains from your diet, you will likely be eating fewer calories without counting calories.
This is a Paleo win!
Do I have to avoid carbohydrates on the Paleo Diet?
That depends on your goals and your body – you are a special snowflake!
Some people work well on a high-fat, low-carbohydrate diet.
Others work better on a high-carb, low-fat diet.
Personally, I work better on a higher-carb, lower-fat diet (this is how I lost 22 pounds in 6 months).
I'll say the Paleo Diet is USUALLY A low-carb diet and large amounts of carbohydrates are not required for someone to be healthy on a normal diet.(5)
After all, carbohydrates aren't evil – they're just … carbohydrates.
Here's the logic and psychology of why the Paleo Diet is low in carbohydrates:
In a typical western diet, we consume a lot of carbohydrates, and our bodies convert those carbohydrates into a sugar called "glucose". This is our body's preferred method of fueling itself.
In the absence of carbohydrates to produce glucose to fuel our bodies, we must do some other things instead:
Convert stored fat into glycerin and fatty acids (this process is called lipolysis).
Burn fatty acids for energy or convert the fatty acids into glucose for energy (this is called gluconeogenesis).
In the absence of glucose (from fasting or following a keto diet), your body can produce ketones as fuel (called “ketogenesis”).
We are going to focus on the forms of weight loss that are NOT related to "ketogenesis". If you do not avoid all carbohydrates or fast for a long time during paleo treatment, you will most likely not have ketosis during paleo treatment.
We cover "Paleo vs Keto: Which is Better" when you decide between the two.
Back to weight loss and paleo: when you consume fewer carbohydrates, and therefore, most likely, fewer calories, your body will run into a calorie deficit.
And if you eat a constant deficit for a long enough period, BOOM caveman weight loss.
Fewer carbohydrates = less glucose in your system, fewer sugar crashes, fewer "hungry" moments, and less chance of overeating = less calorie consumption on average.
If you are worried about dieting I understand – it's the hardest part of paleo – stick with it!
Knowing what to eat is part of it, but following this rather restrictive lifestyle in a modern setting surrounded by cookies, candy, bagels and noodles is really difficult!
If you are overwhelmed by this whole paleo, carbohydrate, and weight loss business, you are not alone!
People like you are the reason we created our 1-to-1 online coaching program!
We partner with busy people like you to structure a complete life overhaul: handcrafted exercise routines, accountability, mindset changes, and nutritional strategies.
Can I Eat Dairy Products on the Paleo Diet? Can I eat cheese on the Paleo Diet?
It also depends on it. Strict paleo people tend to stay away from it – Part of the world is lactose intolerant and those who usually have no aversion to it.
Why? Because hunters and gatherers did not drag cows around when traveling, milk was consumed by their mother through breast milk as a baby, and that was it.
As Paleo-stans will tell you Our bodies were not designed for massive milk consumption.
There is evidence that some adaptation to dairy products has taken place over the years, especially among people with herding ancestry, but this is not the majority of the population. (6)
Paleo purists will avoid dairy products like the plague, while other paleo people have found that consuming dairy products in their various forms works for their genetics, goals, and lifestyle.
“What about cheese? Can I eat cheese on the Paleo Diet? "
You do you boo. But if you go for Strict Paleo, cheese is unfortunately OUT too.
If all you want to do is lose some weight while following a "mostly paleo" lifestyle, it may be okay to add quality cheese to some of your meals.
Some cheeses tend to have less lactose or casein – the dairy products that can cause digestive problems.
So, if you're not sure whether your body is processing dairy products properly, remove dairy products from your diet and don't reintroduce them until you're ready to see how your body reacts.
If you do not lose weight on a Paleo + Dairy diet, you are still eating too many calories.
Cut out dairy products and see how your body reacts.
For reference, this is a serving of cheddar cheese (116 calories):
Paleo Diet Shopping Guide: List of foods on the Paleo Diet
Since I like you as a person, I've created a printable PDF list of Paleo Diet shopping lists that you can take to the grocery store to help you decide what to buy and what to avoid.
Just right click the image below and save it as:
Print this out and bring it to the grocery store. If you happen to come across someone who ALSO printed out this sheet of paper, you can make each other five while singing Baltimora!
What is a Typical Day on the Paleo Diet?
Here is an example of a typical day on "The Paleo Diet":
Breakfast: Omelette with spinach with fresh fruits.
Having lunch: Grilled chicken, kale and avocado salad with vinegar and olive oil.
Snack: Apple slices and almond butter.
Dinner: Steak with asparagus and sweet potato fries.
Dessert: Strawberries and a piece of 85% dark chocolate.
That doesn't sound too bad, does it?
You can also find more options in our Paleo Diet Recipes and Resources section.
Start with a good source of protein with every meal (eggs, steak, chicken, fish, pork) and then add vegetables or fruits.
If you are constantly hungry, understand that changing diet can customize a body for a few weeks.
Remember, your body is learning to work with both fewer calories and fewer carbohydrates – this can be a dramatic change depending on how few carbohydrates you consume.
And this is often referred to as the "carbohydrate flu" and can be miserable! Your body could take several Weeks to adjust to these new habits.
Very often, when switching from a processed high sodium diet to a paleo diet, you will be eating too little sodium, which is an essential nutrient.
So IIf you feel tired all the time, try adding some salt to your food or consider taking an electrolyte supplement – we recommend this to our keto readers as well.
Is the Paleo Diet Dangerous?
Dismissive criticism of the Paleo diet generally falls into one of three categories:
Cavemen had a short lifespan. Well there.
A recent article stated that cavemen ate grain. Well there.
Eating so much meat is unhealthy. Well there.
As I said at the beginning of this article, it doesn't matter what cavemen or cave women actually ate.
The reason this diet works has nothing to do with what our bodies are supposed to eat or what cavemen ate 1000 years ago.
The Paleo Diet can help you lose weight by cutting out junk food, focusing on eating real food, and giving you a framework within which to quickly evaluate each food choice:
“Did a caveman eat that? Yes or no."
If you follow this ONE rule, you are likely to be eating fewer calories than you used to be and therefore likely healthier than you were before.
I personally don't follow the paleo diet, but I do appreciate the fact that it is easy to understand and that makes people more active with their food!
What are the ACTUAL criticisms of the paleo diet, disregarding the scare tactics, dogma, and anthropological criticism of what cavemen actually ate?
# 1) "Why is the Paleo Diet Expensive?"
While I recommend eating organic fruits and vegetables, free range chicken, and grass-fed beef whenever possible, these products can be more expensive in traditional stores due to the processes involved.
However, the farmers markets often have inexpensive meat, eggs, fruits, and vegetables that are locally grown and incredibly healthy.
Even if you're spending a little more money than you did before, taking your overall health into account, spending a few extra dollars on healthier foods is a smarter investment than spending thousands later on costly medical expenses.
If you are really low on money, it is still better to eat the non-organic or grain-fed version of meat, vegetables, or eggs than bread, pasta, fast food, and the like.
Most people simply compare the cost of a paleo meal to ramen noodles or noodles and bread and find that paleo is prohibitively expensive.
Sure, it is more expensive than these foods, but if you are smart with your money you can have a much healthier meal and do it quite cheaply. Check out the “How to Eat Healthy Without Breaking the Bank” section of this guide for some tips and tricks.
(This doesn't even take into account the whole "if you eat cheap unhealthy food now, you'll pay thousands of medical bills, hospital visits, and medication later," which is also valid.)
# 2) “But cavemen had a short lifespan! Of course they don't have the diseases we have. We live a lot longer now. "
I agree with you here, but only because you don't have to deal with the dangers of life back then.
Again we don't care how cavemen live!
This is JUST a construct that can help many make more informed food choices.
# 3) "Many societies around the world consume grains and are not fat and unhealthy like us."
Awesome – it seems these people came up with a solution that worked for them. Have You Read Our Big Ass Guide To A Plant-Based Diet?
The China study is often quoted when the paleo diet is criticized. Focusing on a vegetarian diet and eating rice are healthier than the Paleo diet. I disagree with the conclusions from this book, but this is great if you want to do some plant-based work! (7) I leave it up to you to draw your own conclusions based on your own experiments.
You are here to learn more about the Paleo Diet. So let's keep the focus there.
# 4) "But this is only a meat diet, and eating all meat is bad!"
First, look at your sources and do some research before reaching any conclusions.
Next, this isn't a meat-only diet like the carnivore diet or a low-carb diet like Keto or Atkins. The Biggest Part of the Paleo Diet?
Every meal on a true paleo diet contains a moderate amount of healthy (properly reared chicken, grass-fed beef, hormone-free, etc.) meat combined with nutritious vegetables or a moderate amount of fruit.
# 5) "The paleo diet is too restrictive and I can't live like it."
This is the most pertinent criticism I personally have of the diet as the best diet plan is the one that you actually adhere to and that you follow! The goal shouldn't be to do "full paleo" for a few weeks only to go back to what you ate before.
Instead, the goal here should be to rethink your relationship with food and come up with a strategy that you can live with permanently.
There's nothing worse than dieting and gaining and losing the same 20 pounds over and over again. The Paleo Diet WORKS like other diets only if you stick to it permanently!
That makes sense: make temporary changes, get temporary results, right?
# 6) “Steve, I hate vegetables. How do you make vegetables taste better? HALP. "
I have you. Here's how to start liking vegetables and how to make vegetables taste better.
Wir wissen das nur zu gut und haben Tausenden von Menschen geholfen, ihre Ernährung über einen langen Zeitraum hinweg langsam umzustellen, um Veränderungen weniger beängstigend und dauerhafter zu machen und damit auch den Gewichtsverlust dauerhaft zu machen!
Wenn Sie überfordert sind oder Angst haben, sich zu stark zu verändern, oder wenn Sie es einfach satt haben, eine Diät zu halten, und eine Lösung finden möchten, die für Ihren geschäftigen Lebensstil und Ihre Situation geeignet ist, vereinbaren Sie einen Anruf mit uns, um mehr über unser Einzelgespräch zu erfahren. 1 Coaching-Programm:
Lassen Sie uns Ihnen helfen, bessere Lebensmittel zu wählen! Unser Online Coaching Programm rockt!
Paleo-Rezepte und Paleo-Ressourcen
Hier ist unsere vollständige Liste der Nerd Fitness Paleo / Gesunden Rezepte. Hier sind meine drei Favoriten:
Ich habe auch eine Liste meiner Lieblingsseiten und Rezeptbücher im Internet zusammengestellt, die Ihnen den Einstieg erleichtern können:
# 1) Nom Nom Paleo – Michelle Tam und ihr Ehemann Henry sind erstaunliche Menschen und ihr Paleo-Blog ist absolut phänomenal. Tolle Fotos. Gut geschrieben. Intelligent organisiert.
Das Kochbuch „Nom Nom Paleo“ ist ebenfalls eine unterhaltsame Ressource und ein großartiger Ort, um mit dem Kochen für Ihren Paleo-Lebensstil zu beginnen. Oh, was ist das? Sie haben Kinder und einen Ehepartner und versuchen alle, sich auch gesünder zu ernähren? Auch dafür ist dieses Buch perfekt!
# 2) Marks täglicher Apfel – Leicht die umfassendste Ressource im Internet für die Paleo-Diät – Mark schreibt jeden Wochentag einen Artikel über alles, was Paleo zu bieten hat, und er haut mich normalerweise um. Einige der Beiträge können überwältigend werden, daher empfehle ich, mit seinem Primal Blueprint 101 zu beginnen.
The Primal Blueprint – Wenn Sie mehr in einem Buch als auf einem Computerbildschirm über dieses Zeug lesen möchten, ist Marks Buch The Primal Blueprint ein großartiger Ort, um nicht nur zu lernen, was Sie essen sollen, sondern auch, warum Sie es essen sollten.
Es ist lehrreich, witzig und in der Praxis anwendbar und zeigt Ihnen, wie Sie den Rest Ihres Lebens auch primalisieren (nur erfunden).
# 3) Robb Wolf – Eine weitere großartige Ressource und ein Typ, auf den ich in diesem Artikel bereits mehrfach verwiesen habe. Auf seiner Website finden Sie umfassende FAQ zu allen Themen rund um Paleo, eine Einkaufsliste im PDF-Format (Rechtsklick und Speichern) und viel Humor.
Die Paleo-Lösung – Dieser Artikel wäre 3 Stunden früher fertig gewesen, aber bevor ich ihn geschrieben habe, habe ich ALLE neuen Bücher von Robb gelesen. Ich musste an bestimmten Stellen ernsthaft laut lachen – nicht schlecht für ein Diätbuch!
Dieses Buch ist etwas weniger verzeihend als Marks Buch oben, aber es ist immer noch eine großartige Lektüre.
# 4) Loren Cordain – Loren gilt als der führende Experte für die Paleo-Diät. – Robb ist tatsächlich einer seiner Schüler / Schüler / Padawans.
Dr. Cordain ist wahrscheinlich die wichtigste Autorität für diese Art des Essens, weshalb ich es wirklich genossen habe, seine beiden Bücher zu lesen.
Bereit ist oder nicht! 150 Make Now Recipes – Das neuere Buch von Michelle Tam von Nom Nom Paleo. Es macht super Spaß. Außerdem trägt sie auf einigen ihrer Fotos im Buch ein Nerd FItness-T-Shirt, sodass ich möglicherweise etwas voreingenommen bin 🙂
Marks täglicher Apfel – Obwohl er das Kochbuch bei Amazon verkauft, listet Mark auf seiner Website über 100 kostenlose Urrezepte auf. Wählen Sie etwas auf der Liste, kaufen Sie die Zutaten und folgen Sie den Anweisungen! So einfach kann es sogar ein Höhlenmensch.
Jeden Tag Paleo – Tolle Bilder, leicht zu befolgende Rezepte und ziemlich interessante Kombinationen. Klicken Sie in der Navigationsleiste auf ESSEN, und die Mahlzeiten werden in Frühstück, Mittag- und Abendessen unterteilt.
Wenn Sie neugierig auf die jüngste Beliebtheit von The Paleo Diet und damit auf die Kritik sind, haben wir zwei weitere Artikel über Nerd Fitness geschrieben, die von Interesse sein könnten:
"Die Paleo-Diät entlarvt?" Hier spreche ich einige der jüngsten Kritikpunkte an, die aufgetaucht sind.
"Zur Verteidigung einer paläo-ischen Diät", in dem ich beschreibe, wie man einen überwiegend paläoistischen Lebensstil führt und trotzdem die modernen Vorteile der Gesellschaft genießt.
Wer sollte und wer sollte die Paleo-Diät nicht machen?
Ich bin ein Fan der Paleo-Diät für die RICHTIGE Person:
Ich liebe mentale Modelle, die uns helfen, die Welt zu verstehen, und ich denke, für EINIGE Menschen wird die Paleo-Diät ihnen wirklich helfen, übermäßiges Essen zu reduzieren.
Ich persönlich befolge KEINE Paleo-Diät, aber ich habe Regeln, denen ich folge.
Tun Sie, was Sie glücklich macht und in Ihren Zeitplan passt. Ich mag diese Art von stressfreiem Essen.
Unabhängig davon, ob Getreide verleumdet werden sollte oder nicht, ich liebe diese Diät, weil ich weiß, dass sie FUNKTIONIERT. Ich kenne Menschen, die unglaublich viel Gewicht verloren und ihr Leben innerhalb weniger Monate verändert haben.
Leute wie Staci:
Regardless of how you feel about grains, we can all agree that eating more natural foods and less processed foods is better for you.
YOU SHOULD DO THE PALEO DIET IF:
You struggle with portion control (meaning you can’t eat just one cookie, or you tend to keep eating even when you’re full).
You can stick with the changes you’re making permanently! Remember, temporary changes create temporary results.
You don’t mind eliminating some of your favorite foods completely.
YOU SHOULD NOT DO THE PALEO DIET IF:
The idea of giving up non-paleo foods makes you want to cry.
You don’t mind learning about calories and want to track your food.
Another diet sounds like a better fit for you!
Consider some of these other options instead:
If you want to lose weight and keep it off, you need to make permanent adjustments to your nutrition.
If you don’t see yourself being able to permanently follow a Paleo Diet, I would advise a more ‘wade in from the shallow end‘ approach to dietary change!
How to Do the Paleo Diet Safely
Maybe you’re ready to try out this Paleo lifestyle, but you can’t commit fully. There are certain foods you refuse to give up, or you can’t afford to buy grass-fed beef at the moment.
If you can even make a few small changes here and there (cut out liquid calories, switch out your rice for steamed vegetables, cut back on bread, etc.) you’ll start to see some changes.
Remember, 20% healthier is better than 0% healthier – as you get more comfortable with the changes you can increase that percentage.
After all, I know how tough it is to stay loyal to a strict diet, especially without a plan to follow. It’s why we created free resources that can help you reach your goals faster without you also going crazy.
Get rid of the temptation: if you’re gonna go at this thing with a full head of steam, remove all the junk food from your house.
It’s going to take a few weeks for your body to adjust to burning fat instead of glucose, and you might want to eat poorly here and there. If there’s no food in your house to tempt you, it will be much easier to stay on target.
Now, it’s your turn.
Have you tried the Paleo Diet yet?
What was your experience like?
Have a criticism of the diet that I didn’t cover before?
Do you have a favorite paleo resource?
Remember, one of the major Rules of the Rebellion is to question everything!
I hope this article gives you some food for thought (terrible pun, I know), and gives you permission to question conventional wisdom and start addressing the issues in your diet!
In addition to this Beginner Paleo Guide, I hope you consider checking our 1-on-1 Coaching Program as well.
We have designed this program from the ground up to help people like you change their lives and fix their nutrition in a way that doesn’t suck.
Now, go forth. And eat like a caveman.
P.S: If you want to continue your adventures with us, check out NF Journey, our fun habit-building app that helps you exercise more frequently, eat healthier, and level up your life (literally).
Sie erhalten Zugriff auf diese App über Nerd Fitness Prime.
Erfahren Sie mehr über Nerd Fitness Prime!
photo sources: cavemen elephant hunt, caveman cooking over fire, cavemen hunt paleo bear, milk truck logo, darth vader vendor, storm trooper tomato, lego cook, chef and lego pig, lego explorer, lego muffin, lego bread and carbs, frozen caveman grok lego, lego clock, lego caveman forging for food, caveman with wheel, darth vader and ostrich lego, easing into water lego, lego man with pasta, cheddar cheese,