The Paleo diet

muscle building

Those who want to eat healthy today can use one of the countless diet and nutrition plans that are offered everywhere. However, most of these dietary theories are merely trends that lack any scientific foundation and are also unhealthy and often very complicated. Despite missing long - term studies, the Paleo Diet recommended by many nutrition experts. This diet uses only foods that our ancestors have used. The philosophy of the paleo-diet or stone-age diet is that today's man is still equipped with the same digestive tract, as the hunters and collectors from the Stone Age. Accordingly, our digestive system today is not designed to extensively utilize the modern diet. Therefore, it is much healthier for man at the present time if he would feed like our ancestors.

What's the Paleo diet?

Strictly speaking, the Paleo diet is not a diet to lose weight but a diet that is based on stone age eating habits. Because the Paleo dietary rules do not allow many carbohydrate-containing foods and no industrial sugar, the desired weight loss often arises as a side effect of the required dietary change. The Paleo diet is based on foods believed to have been available to man back in the Stone Age. Therefore, ready meals, processed foods and many products from today's agriculture are avoided in a Paleo diet. For example, grain and legumes are shunned because the antibodies contained therein can cause problems for human digestion. In contrast, animal products are advocated in the Paleo diet because animal proteins and fats are particularly easy to absorb. However, it is assumed that the animals suitable for the Paleo diet are kept in a natural environment with natural food such as grass. Also, the food must not be processed, treated with pesticides or genetically modified. All food should always be as fresh as possible on the table. 

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What foods are allowed in the Paleo diet?

As a hunter-gatherer, humans have a very diverse diet. However, the Paleo diet is from the time before agriculture. It is believed that at that time there were hardly any dairy products and also rarely cereals. The Paleo diet prohibits the intake of factory-produced meat and primarily allows only meat and fish from wild animals and wildlife. In our time, meat and fish should therefore have organic quality. Sausages and ham are only allowed if they contain no preservatives, pickling salts or other additives. Nuts are all allowed except peanuts, since peanuts are botanically a legume. However, it is advised to eat nuts moderately. The vegetables have similar restrictions as meat and fish and therefore must come from the organic farmer. Fruit is an important ingredient in the diet of a Paleo diet. Fruit juices are not allowed because of their added sugars. Dairy products are only allowed if left untreated. If you like, you can also integrate insects and worms into the diet plan.

Which foods should be avoided at Paleo?

According to the Paleo diet, cereals are one of the unhealthiest foods because the plant-derived antibodies they contain are unhealthy for humans. The consequences would be diseases of the intestine, which can be caused by certain pathogens and pollutants. Legumes are considered digestible and are therefore not healthy. Peanuts also fall into this category. Sugar pollutes the human organism and fructose is associated with some diseases such as gout and vascular disease. Sugar should therefore be completely omitted in a Paleo diet. Since beer is made from grain, it must not be consumed. Junk food, ready meals and any food with preservatives are also a part of a Paleo diet, so the labels of each food should be read carefully.

What brings Paleo to the strength athlete?

A Paleo diet can be quite suitable for an athlete who wants to complete an intensive strength and muscle building training. Especially in the Crossfit Scene and in weight training Meanwhile, there are many enthusiastic supporters of Paleo theory. The Paleo diet prefers carbohydrate intake, which accounts for 20-44 percent of the daily calories eaten. This energy boost is sufficient for an intensive strength training. Important is only the choice of carbohydrates, as in a Paleo diet rice and oats are avoided. But the athlete can eat sweet potatoes, pumpkin, green and white cabbage, carrots and broccoli, which is even a healthier supply of valuable carbohydrates. The necessary protein intake takes place through meat, fish and nuts. Healthy fats are taken in the form of olive oil. With the protein shakes, it becomes critical because supplements do not occur in a Stone Age diet.

Summary

The Paleo diet is a lifestyle that requires a long-term dietary change. Therefore, forget about a short-term weight reduction, as promised in most diets. A stone age diet is not a fixed diet plan with strict guidelines, but certain rules must be followed. At Paleo, the change in diet begins with a 30-day phase in which a completely new awareness of nutrition and food is developed. This method prevents a yo-yo effect, which occurs in almost all forms of diet at some point. Since, unlike traditional diets at Paleo no one-sided malnutrition is prescribed, there is also no craving for illicit food. In the Paleo diet are many fiber, vitamins, high-quality fat, enough protein and not too many carbohydrates integrated, so that the body gets everything he needs for long-term health. The strength athlete has enough nutrients so that he is not prevented from undergoing hard CrossFit or strength training. Cheap Paleo diet is not, however, because organic vegetables and organic meat are not cheap. Furthermore, there are no long-term scientific studies on this diet that can confirm a sustainable improvement in health. Nevertheless, this diet is an interesting and healthy alternative to other dietary theories.