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Paleo means “Older or Ancient” which is designed to resemble what our ancestors used to take thousands of years ago means similar to what might have been eaten during the Paleolithic era i.e. 2.5 million to 10,000 years ago. No one actually knows what they used to take but it is believed that they thrives mostly on meat, fish, fruits and vegetables- foods that could be obtained by hunting or gathering.
Our ancestors used to lead a healthy lifestyle with lower rates of lifestyle disorders and their eating habits were wholesome with no processed and fast foods. In fact several studies reveals that the paleo diet also aids in weight loss without counting calories as this is basically based on whole foods which are rich in proteins and fibre along with other micronutrients.
Over the years, the lifestyle of society has changed a lot. While some have chosen to continue living the traditional, slow pace lifestyle of ancestors as in rural population but most people of urban population have made the permanent switch to a fast paced, modern lifestyle. Food habits, in general, are culture specific, but in the last few decades dynamic changes have occurred due to the fast growing economy, a shift from traditional to modern technologies, globalisation & industrialization evolving tastes and increased demands for ‘Fast’ and processed foods throughout our country. This fast paced lifestyle increases the consumption of junk foods because not only it is quicker than cooking a meal but also much economic. This ‘Nutritional Transition’ moving all young Indians away from traditional diet rich in cereal and fibre to more Western pattern diet high in sugar, fat and fast food culture that are closely associated with different Non-Communicable Diseases (NCDs).
Whereas Paleo Diet mainly focuses on good fats, proteins, vegetables, fruits etc. Definitely this Paleo Diet is not the best option but YES, a good way to cut down on processed sugary foods, trans fats and all the junks. Since our modern diet is mainly focussed on junk or processed food so definitely this Paleo Diet will play a master stroke in weight loss.
A review study in American Journal of Clinical Nutrition suggests that, compared to other well diets this Paleo approach slows a small improvement in blood pressure, metabolic syndrome, fasting sugar levels as well as in triglycerides levels also.
Another study in European Journal of Clinical Nutrition found that people who have followed the paleo diet for 2 weeks showed better improvement in their blood sugar, lipid profile and insulin levels.
A study published in January 2017 in Diabetes/Metabolism Research and Reviews also found people with T2D reduced their body fat, improves insulin sensitivity and blood sugar control by following a paleo diet for 12 weeks.
Is Paleo diet bad for you?
Some experts believe that this diet lacks nutritional balance if followed by long a period of time especially leads to calcium and Vitamin D deficiency. So for a specific period of time following this restrictive diet is good to reduce weight as it is high in fat, moderate in protein and low in carbohydrates.
Whole egg salad with vegetable
OR
Scrambled egg with bell pepper and
OR
Spices/ Vegetable stuffed egg omelette.
Any fruit bowl with nuts and seeds
Grilled chicken with salad
OR
Green beans salad with grilled chicken pieces
OR
Fish with Cabbage or Lettuce wrap sprinkled with sesame seeds.
Handful of nuts and seeds
OR
Veggies with hummus
Baked Fish with lemon and thyme
OR
Chicken vegetable salad
OR
Baked fish with carrot soup or palak soup
Main principle of Paleo diet is to avoid all grains, processed and sugary foods. As we are Indians and our staple food is Rice so better to include gluten free grains instead. Include supplements in diet like vitamin D, calcium supplements.
So Spend some money on High protein foods and get a permanent solution from your heavyweight. As it is not sustainable and short time approach so always seek help from a qualified nutritionist or dietitian.
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