Inspired by the diet of hunter-gatherer ancestors, the Paleo diet has become a popular diet in recent years for weight loss and a more natural way of eating. Using old diets for weight loss is effective primarily due to the raw nature of foods that encourage consumption, which is often naturally low in sugar, salt and saturated fat.
The diet cuts most grains, legumes, potatoes and dairy products and relies heavily on fresh fruits and vegetables, nuts and seeds, lean meats and fish. As a result, old diets are fairly low in carbohydrates and lack dairy products, which slightly increases the risk of calcium deficiency.
“Returning to our roots”, eating like early humans may seem like a good idea, but how practical is an old diet for weight loss in the modern sense? ?? Since we have access to a wider range of foods than our ancestors had, what benefits can we benefit from limiting ourselves to an ancient customary diet? I asked an expert.
What is the Paleo Diet?
The Paleo diet shifts its focus from starchy foods such as grains, legumes and potatoes, and foods made from these ingredients (pasta, bread, potato chips) and instead focuses on lean protein sources. It is recommended to do.
Medical Director and Founder Dr. Nurisa Kumaran Elemental Health Clinic (Opens in a new tab)The old diet tells us that the emphasis is on eating “natural” foods. “The old diet, also known as the’cave’s diet’, focuses on eating lean grass-grown meat, fish, fruits and vegetables,” she says. “This eliminates processed foods and most dairy products, and instead requires eating a diet rich in omega 3 including nuts, seeds, fruits, lean meats such as lamb and chicken, and fish such as salmon and mackerel. It means that there is. “
Paleo diet is obesity DiabetesDue to the reduction of highly processed foods and the reliance on lean meats and vegetables.Study from International Association for Obesity Studies (Opens in a new tab) It shows that the hunter-gatherer lifestyle and diet contribute to excellent cardiovascular and metabolic health.
Does the Paleo diet help you lose weight?
Because the Paleo diet is rich in protein, people who eat pareos for weight loss may have a higher success rate due to the feeling of fullness that accompanies eating. protein, According to one study by British Journal of Nutrition (Opens in a new tab)..
In addition to protein, old diets are rich in high-fiber foods such as nuts, seeds and vegetables, and these foods are Nutrition review (Opens in a new tab).. fiber Is a bulking agent that delays the emptying of the stomach, which not only takes longer to break down in the digestive system than low-fiber foods, but also helps to feel full longer. A feeling of fullness is important to keep people motivated to stick to their diet. Therefore, the Paleo diet may be suitable for weight loss because it can maintain a feeling of fullness and satisfaction.
however, American Journal of Clinical Nutrition (Opens in a new tab) While body weight and other positive metabolic markers are on the decline, many participants have expired and stopped following them without intensive dietary support in clinical trials. This may indicate that the carbohydrate-restricting nature of old diets is not sustainable without proper nutritional support.
Dr. Kumaran agrees on the benefits of using an old diet for weight loss. “So far, there are studies showing that the Paleo diet can generate greater benefits in terms of weight loss and other related metabolic health conditions compared to other diets,” she says. moreover, European Journal of Clinical Nutrition (Opens in a new tab) The Paleo diet is Type 2 diabetes, Increases insulin sensitivity over time. Research in this area is promising because diabetes is often a secondary condition of obesity.
Old Diet for Weight Loss: What to Eat and Tips for Success
Paleo diets require a lot of fresh and lean meats, so they are often a little more prepared to eat Paleo than traditional Western diets that rely on cooked or processed foods. Following the advice of the USDA government, many of us are accustomed to making meals centered on starchy foods. Dietary guidelines (Opens in a new tab)So there may be a learning curve in making your diet archaic.
Good old-fashioned foods are:
- Oily fish: salmon, mackerel, sardines – rich in brain-supporting fatty acids and lean proteins.
- Lean meat: lamb, chicken, turkey – low fat, High protein It is a good base for many old foods.
- Brassicaceae vegetables: broccoli, cabbage, radish – rich in fiber, rich in vitamins and minerals.
- Nuts and seeds: Chia seeds, cashew nuts, pine nuts – rich in calcium, low in the nature of old dairy products, suitable for treats.
Kumaran is also old KetoDespite evidence of a positive weight loss trend. “As with all diets that may be restricted, such as old diets, it’s important to work with qualified medical professionals to avoid the risk of undernourishment,” she says.
This article is for informational purposes only and is not intended to provide medical advice.
