Nutrition Basics: Paleo Diet
The Paleo or "Caveman" diet is becoming more and more popular as weight becomes more and more of an issue. By eliminating a lot of the carbohydrates we eat on a daily basis there is less chance of fat storage and the body is forced to burn the stored fat as fuel. Though there are many variations for Paleo here are the basic rules to follow:
High in fat, moderate in animal protein, low in carbohydrates
Eat LOTS of saturated fat from coconut oil and butter (cook with this)
Other oils to have as well – olive oil and avocado oil to drizzle over food
Eat LOTS for fresh or frozen vegetables served with fat (oils or butter). This includes sweet potatoes)
Consume lesser amounts of fruit and nuts (the less you eat the faster you will lose weight or improve digestive issues). Stick to fruits low in sugar and high in anti-oxidants like berries and nuts high in omega3 like macadamia nuts.
Pasture-raised/grass-fed meat is best, but always choose lean meats
Cut out all grains and legumes (wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, navy beans etc.)
Do not consume vegetable oils or margarines (corn/soybean/peanut/canola/sunflower/safflower)
No added sugars, soft drinks, packaged foods or juices
Eliminate dairy (except butter and heavy cream)
Eat only when hungry
Supplements: vitamin D and Probiotic
Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils
Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
Specifics to include:
Meats: Beef, lamb, chicken, turkey, pork and others.
Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
Eggs: Choose free-range, pastured or omega-3 enriched eggs
Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
Fruits: Apples, oranges, pears, avocados, strawberries, blueberries and more
Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds
Healthy Fats and Oils: Extra virgin olive oil, coconut oil, avocado oil and macadamia oil
Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.