The Paleolithic, or Paleo, diet is based on the foods that our ancestors are believed to have eaten during the Paleolithic era. This diet is known to reduce the risk of lifestyle diseases, like obesity, since it also focuses on an active lifestyle. The Paleo diet essentially means thriving on a variety of low-carb foods that include animal products, or plant-based high-carb foods. It emphasizes the consumption of unprocessed and wholesome foods.
Here are some of the foods to eat and avoid when on the Paleo diet:
1. Food to eat
- Fats and oils
Rather than being unhealthy, they are essential for the body to produce energy, and they do not contribute to fat deposition as much as carbohydrates do. Healthy and organic coconut oil, avocado oil, extra virgin olive oil, coconut butter, and such are essentials in a healthy diet.
- Meat and poultry
Almost any meat can be included, provided that it is not overly salty, processed, or laced with preservatives. This includes beef, steak, pork, lamb, goat, veal, chicken, and turkey.
- Seafood and fish
Fatty fish are rich in omega-3 and are a good choice when on a Paleo diet. This includes salmon, tuna, cod, sardines, anchovies, catfish, trout, bass, shrimp, crab, clams, mussels, oysters, lobsters, and crawfish.
They should preferably be free-range.
Fruits are not only delicious, but they are also insanely nutritious. Apples, mangoes, bananas, raspberries, plums, kiwi, lime, lemon, watermelon, cantaloupe, and blueberries are all a vital part of this diet. However, some fruits are rich in fructose (sugars), so keep that factor in mind if you are planning to lose weight by following a Paleo diet.
Nearly all vegetables are a part of the Paleo diet, except those rich in starch, like potatoes. The list of healthy vegetables includes kale, broccoli, bok choy, spinach, celery, eggplant, pumpkin, fennel, Brussel sprouts, okra, zucchini, turnips, and bell peppers.
- Nuts and seeds
They are a part of the Paleo diet and are very healthy. Almonds, macadamia nuts, pine nuts, sesame seeds, walnuts, cashews, chia seeds, flax seeds, and pecans are all included in this diet. However, you should consume nuts moderately if you are trying to lose weight.
2. Food to avoid
- Processed cooking oils
Vegetable oil, canola oil, corn oil, palm oil, peanut oil, and such.
- Beans and legumes
All beans, miso, tofu, peanuts, green peas, chickpeas, soybeans, and lentils.
Cereals like quinoa, barley, cereal grains, wheat, oats, rice, corn, and foods like pasta and bread.
- Dairy products
All types of cheese, skimmed milk, non-fat dairy creamer, dairy spreads, butter, and others.
- Refined sugar and artificial sweeteners
This includes candies, energy drinks, and sweets.
- Processed foods
This includes fruit gummies and pastries.
- Excessively salty foods
Chips, pretzels, and French fries.
Apart from these, you should also leave out alcohol, potatoes, and fruit juices from your diet.