Healthy Foods in Paleo Diet

ByErnesto L Santos

As disease and obesity begin to get out of hand in today's world, the search intensifies for the perfect diet that would bring down the incidence of these major health problems. The search may have ended in the Paleo diet which consists of foods that our prehistoric ancestors consumed before the advent of agriculture and modernization of food preparations. The growing consensus is that this diet is the ultimate in high-nutrition foods.

The foods in the Paleo diet are good sources of energy and protein such that an increasing number of athletes now stick to this daily diet. A switch to this diet is not so hard to do since the foods in it are pretty much the same things we eat every day. The key is how you obtain and prepare these foods.

Basic Paleo diet foods.

The foods that are essential to this diet are animal and poultry meat, fish, fruits and vegetables. These food items must be consumed fresh, free of fats and additives and cooked just slightly. Your goal is to approximate the ways the cavemen ate their foods when fire for cooking was yet to be perfected and they ate their meats and plant foods as soon as they were hunted or gathered to prevent spoilage. For this reason, the foods that came to be known after the agriculture revolution should be avoided. The foods under this heading include sugar, salt, grains and dairy products which make people susceptible to weight increase that leads to diabetes and heart problems.

Benefits of Paleo diet

The foods in this diet are low in carbohydrates since it avoids grains, potatoes, bread and sweetened beverages that are high in carbs. Carbohydrates are good provider of energy for other living organisms but are not essential in humans. The human body can derive its energy from protein and certain fats which pose less health risks.

While the Paleo diet supplies less carbohydrates, it provides lots of fiber that comes from most fruits and vegetables. Enough fiber in your diet will make you feel full for a longer period and thus prevent you from overeating. It will also help you lower the risk of developing heart diseases, cancer, kidney stones and diabetes.

The Paleo diet is also useful in combating the symptoms of allergies especially those caused by foods. Such allergies take place because of chemicals and preservatives contained in certain foods. The Paleo diet does not contain the allergy-causing gluten and casein, which are commonly used in food processing. All this means that you can shed those extra pounds without the use of food supplements and expensive but risky reducing pills.

The caveman survived the harshness of the planet earth at the dawn of civilization by making the basic foods in nature their everyday staple. All they had were meat, fish, fruits, vegetables and nuts in their rawest form. They were more energetic, had leaner bodies and suffered from less of the illnesses that plague today's humans.

Ernesto L. S. is a paleo diet expert. For more great information on paleo books, visit http://www.cavemanpaleolithicsecrets.com.

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Health and Fitness: Popular-Diets
Ernesto L Santos

Email Address:SubscribePopular Diets Article FeedFind More ArticlesSearchSimilar ArticlesUlcerative Colitis Diet - Will Changing the Way You Eat Help?The Paleo Recipe Book ReviewThe Paleo Diet Is Eating Like a Caveman - The Best Choice for Fat LossPaleo Diet Cookbook: 6 Tips to Making the Perfect SteakRecent ArticlesWhat's the Deal With Gluten?Top Ten Health Benefits of RaspberriesCookie Dieting - Why It Will Become Mainstream One DayAbout the Atkins Diet and Great Atkins RecipesLearn Important Methods on How to Lower Cholesterol NaturallyPaying More For Nutrisystem Frozen Foods: Three Reasons It's Worth ItHow to Reduce Water Retention NaturallyDo Food Habits Affect Your Singing Performance?Is It Required That You Have Your Medifast Lean And Green Meal At Dinner?A Guide to the Paleo DietSubmitted On March 10, 2012. Viewed 28 times. Word count: 496.

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Are you tired of portion control? Do you want to eat - A LOT - and still wake up the next morning to find out the bathroom scale has gone down? The fastest, and smartest, weight loss diets show you how to ADD the right foods into your daily routine to maximize fat loss and minimize hunger and cravings.

It may seem logical to eat less when you want to lose weight. However, this is creates a perfect diet storm:





For one thing you are constantly hungry because you are not feeding your body enough.

Secondly, your constant hunger is keeping your mind focused on food (not what you want to do when you are trying to lose weight).

And, lastly your lack of food is causing your hormones to go haywire.





Hormones are so important and so overlooked when it comes to losing weight. You have two key hormones that you need to know at least a little bit about when it comes to weight loss. The first is ghrelin and the second is leptin. With just a little knowledge of these two game changers you will make your weight loss a lot easier.



Ghrelin is a hormone that tells your brain to send more food. Think of a bad little gremlin saying "feed me" as a memory jogger. Ghrelin stimulates your appetite and the only way to quiet this hormone is to eat. By the way, ghrelin also causes abdominal fat to build up - bad ghrelin!



Leptin can be thought of as the opposite of ghrelin. When leptin levels are high your appetite is barely noticeable. Typical diets cause your leptin levels to plummet because you cut back on how much you are eating.



So to balance out your hormones, control hunger and cravings, and allow your fat to burn off quickly you need to eat a lot on a diet.



This is why I say the fastest weight loss diets show you how to ADD the right foods into your day. The right foods are those that are naturally high in nutrients and naturally low in calories. I like to call these foods, Super Foods, because, well...they are Super!



One of the reasons super foods work for dieters is because they are packed with fiber, which fills your belly and keeps hunger away. Fiber also stays in your stomach longer and slows digestion so your hormones stay balanced and your appetite goes away.



The average person gets between 10 to 15 grams of fiber per day. This is dismally low amount and it is why you can go from one fast food meal to the next and never feel full. Fast food is pitifully low in fiber.



The easiest trick in the book when it comes to dieting for fast weight loss is to ADD high fiber foods to your diet. High fiber foods include:





Oatmeal

Blueberries

Walnuts

Salad Greens

Green Peppers

Tomatoes

Onions

Carrots

Celery

Almonds

Beans

Flax Seed

Apples





Your goal should be to add enough high fiber foods to reach 40 grams of fiber a day. These foods are naturally low in calories and will kill your appetite for high calorie snacks. The end result, the excess weight drops off faster and faster the more you eat!

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Finding a weight loss program that is gluten-free can be difficult, because of what you cannot eat. If you are gluten intolerant, one of the side effects is weight gain, even though weight loss is associated, it is not always the case. Let me show you a gluten-free weight loss program that shows you how to eat gluten-free foods, and lose weight.

I want to first explain that there are a couple of reasons for choosing a gluten-free weight loss program. The first one is because you are gluten intolerant, and want to lose weight, and secondly you are choosing a gluten-free weight loss program because you have tried many other diets, and this is something you would like to try,



It is true that taking gluten out of your diet can aid weight-loss, and many experts say for one main reason. Gluten is a substance that some people find hard to digest, and to put it simply they stay the same weight over a period time, or gain and lose weight all the time. Wheat products are one of the main problems, with some people saying that these products cause fatigue and sluggishness.



Many famous sports personalities have recently been known to go gluten-free, noticed slight loss of weight, and improved energy levels. If this sounds like you, and you suffer from these, then going on a diet free from gluten may help you.



Is any weight loss program gluten-free?



Yes, there are a couple of diet programs that are free from gluten, and work for those who do not have a choice of eating this diet, and for those who want to try something new and different. I don't want to name those programs, but be assured they do exist and they do work. Many people who have tried these types of diets have noticed significant weight loss in the first 7 days, and for one main reason. Not eating gluten has been shown to speed up metabolism, and you are simply going to burn fat quicker.



Many people are not convinced by these types of diet, and I can understand why. They think not eating gluten based products means your diet is going to be boring, with tasteless food, and that is simply not true. You do not have to sacrifice the foods you love, such as pizza and pasta, and many other bread based meals.



A gluten-free weight loss program is something of a super weight shedding program for many, simply because of how it works. Planning and a guide is what is needed, and if you have a busy work schedule and find it hard to eat healthy meals at the right time of the day, then trying a regular calorie counting diet can be really difficult. If you could prepare meals in 30 minutes or less, and have everything planned, then you have more of a chance of losing those extra pounds.

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There are so many exercises that are being performed to lose weight, and it cannot be done without eating the necessary foods that will help you achieve your main goals. That aside, I want to discuss the best exercises for weight loss which are cardio workouts, which has been of great help to many people.

There are different forms of cardio workouts, and they will be detailed out shortly, but you should understand that they cannot be achieved without doing them regularly. These exercises help in the building of strength and stamina, and most importantly, in the loss of weight. They are the best form of exercise that has ever been performed.



The Best Cardio Workouts



These best workouts help in the burning of calories and also in the strengthening of the bones. It also helps in the increasing of the chemical changes that take place in the body system. It has so many advantages, and one of them is it increases the heart beat rate, and also the strengthening of the muscles in the circulatory system. Examples of these workouts are listed below for your benefit, and I urge you to read carefully so that you will not miss anything.



Cycling



This can be done anywhere and at any time. In the gym, a stationary bike can be used, and it helps in the building of the muscles in the leg, and also more fat can be burnt easily in the form of sweat. If you do not like going to the gym, you can ride your bike around, and note that it helps in the loss of weight. You can perform this exercise for as long as possible, depending on your own strength and ability.



Jogging



This is one of the simplest forms of cardio exercise. It can be performed indoors and outdoors. It helps in the burning of fat, improving of stamina and strength. If you cannot jog fast, try doing it slowly to free the muscles around the knee, then the rest is child's play.



Swimming



This exercise has to do with the flexing of muscles in every part of the body, and it also involves the rapid beating of the heart. It is advised that you can swim for about 30-40 minutes daily to obtain good full body workout, and lose more belly fat.



Kickboxing



This is not really practiced by everyone, but it is also a very good form of exercise. It involves the breaking of sweat and also the loss of calories.



There are other simple exercises such as running, walking, and climbing of stairs. Others can be performed in the gym, and they can be very helpful if you obey instructions. All these are best exercise for weight loss, and the more you practice them, the better your chances of fulfilling them.

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Are there really five best weight loss foods for men? You betcha there is!

But before I tell you what five foods to eat, we need to talk about some of the strange advice I'm seeing out there about how many meals per day you should be eating.



There are so many schools of thought, eat 8 small meals a day, eat six meals a day, eat four meals a day, eat three meals a day, it's enough to drive one crazy, we see all this conflicting advice about how many times a day you should be eating.



I eat the standard three meals per day, and a snack in the evening. That's it!



In the morning I like to get loaded with some protein and some fruit. I will have an egg micro waved with no added butter or fats and some tea or coffee with just a table-spoon of milk in it and NO SUGAR, use Stevia or Splenda instead.



Lunchtime I like a little bit more balanced meal, a protein, vegetables and a fruit.



For supper, I like to have protein, vegetables, fruit and. Then for a snack latter in the evening I may have a fruit smoothie.



So what foods would fill the bill so that we can eat three meals a day and have a snack in the evening?



Number One: Protein is the fuel that stokes your metabolism to lose more weight and add muscle instead of flab. Some examples of protein are, lean meats such as turkey, chicken, pork, beef, lamb, Tuna, white fish, walnuts and, eggs.



It's important to note that it's just as important how you cook your meat as it is to what kind of meat that you eat. No fried meats in butter or oil and no deep fried foods such as chicken patties, chicken wings, fish fries. What you need to do is grill your meat using no additional oils but its okay to add some seasoning. Just be careful that the seasoning you use isn't full of sugar that will defeat your diet. Try not to use any marinates as they often contain corn syrup, brown sugar or some other type of sugar.



Number Two: Fresh vegetables such as green beans, yellow squash, zucchini, broccoli, asparagus, cauliflower, tomatoes, bell peppers. There too many more to list so just check out your Grocers produce department. Vegetables contain many of the nutrients that the body needs to operate properly. They also contain fiber which is important for digestion.



Again its best to grill your veggies. Avoid steaming or boiling as it washes away many of the nutrients.



Eat at least 4 cups of Vegetables per day, ideally 2 cups with lunch and dinner.



Number Three: Some fruits to consider are apples, pears, peaches, bananas, pineapple, blueberries, strawberries, and again check out your grocers produce department. Always eat fresh fruit if possible, most canned fruits are packed in tons of sugar water and that's not good for a diet.



Number Four: Eliminate Carbohydrates! Potatoes, breads, pasta and rice, cereals, they are usually loaded with sugar and other undesirable chemicals. Carbohydrates are mainly starches and they and the undesirable chemicals are quickly stored by the body as fat especially if are sedentary and you're not eating enough Lean protein and veggies. Absolutely no fried carbs such as hash browns or French fries.



Number Five: Dairy products such as milk, cheese, and yogurts can be beneficial in general. But dairy products are often full of fat and tons of added sugars. You have to really cut down on the dairy unless you are in an intense workout program to compensate for consuming them.

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