Transcription
The Paleolithic DietThe Paleo Diet is based on what researchers imagine was the typical diet of our Paleolithic (Stone Age)ancestors who were hunter-gatherers. The principal is that a high protein, low carb, no grains, and no dairydiet most closely resembles what a Paleolithic diet consisted of. This diet is similar to a Keto diet in that thereare limited carbs and sugars plus no grains, but very different from the Keto diet because there is also no dairyand only limited vegetables. This approach to eating is helpful for the lactose intolerant and those that aregluten-free, but it also further limits your food options beyond what a Keto diet allows.For the Paleo diet you do still need to be cautious since the protocol is not a balanced diet and having toomuch red meat can be a problem for some people. The basics of the diet include lean meats, salmon,shellfish, eggs, nuts, and healthy fats. You can also have non-starchy vegetables plus starchy winter squashesand sweet potatoes in moderation. Fruit is eaten sparingly due to the natural sugars but all forms of grain areexcluded as well as processed foods. These restrictions make the Paleo diet good for weight loss since it’s highprotein and low carb.Approximate Daily Nutrient Breakdown30% - 35% daily from Fats35% - 40% daily from Protein20% - 25% daily from CarbsApproximate Daily (g) per category (varies by person)50 – 100 (g) daily from Fats100 – 150 (g) daily from Protein40 – 90 (g) daily from CarbsBenefits of a Paleo Diet:Appetite suppressionWeight lossReduced fat storage Increased belly fat lossAnti-inflammatory dietLowered BMIReduced allergiesHair & skin benefitsImproved sleepLess bloating & gasIncreased fat burningImproved glucose levelsLowered triglyceridesMental ClarityHealthier gut floraIncreased enduranceStabilized energy levelsIncreased “good” cholesterolImproved mood & attitudeBetter nutrient absorptionPaleo Diet Foods & Nutritional InformationPROTEINS (4 oz. serving)(Beef/Pork/Chicken/Turkey/Lamb)Ribeye Steak (similar fatty cuts)Beef RoastVealGround Beef (80/20 fat)Beef Sausage (1 link)CALORIESFATS (g)300200160280882095237CARBS (g) PROTEIN (g)10001272826194
Beef Hot Dog (1)LiverHam (cured – 11% fat)Bacon (regular cut – 4 slices)Pork ChopPork LoinGround Pork (79/21 fat)Pork Sausage (1 link)Pork Hot Dog (1)Chicken – Dark Meat (with skin)Chicken – Dark Meat (without skin)Chicken Breast (with skin)Chicken Breast (without skin)Ground Chicken (breast)Chicken Sausage (1 link)Chicken Hot Dog (1)Turkey – Dark Meat (with skin)Turkey – Dark Meat (without skin)Turkey Breast (with skin)Turkey Breast (without skin)Ground Turkey (85/15 fat)Turkey Sausage (1 link)Turkey Hot Dog (1)Lamb ChopGround ckerelHerringSardines (canned in oil)AnchoviesTuna (fresh fillet)Tuna (canned in 3262732CALORIESFATS (g)1681149312196125186208110721511123PROTEINS (4 oz. serving)(Seafood - continued)TroutHalibutCodCatfishMahi-MahiSea BassOrange RoughyTilapiaShrimpCARBS (g) PROTEIN (g)000000094242220182124182218
Crab (fresh – not imitation)LobsterScallopsOysters (about 8 fresh oysters – not canned)ClamsMusselsEgg (1 large)Egg Substitute (1/4 78(Vegan Protein Options)Tofu (4 oz. extra firm – cubed)Tempeh (4 oz. – cubed)Seitan (4 oz. – cubed)Textured Vegetable Protein (1/4 cup)652221308021320211578212412(Protein Powders are acceptable but carefully check the nutritional panel for Calories/Fats/Carbs/Protein)(Vegan Dairy Options)Soy Milk (1 cup – plain/unsweetened)115Coconut Milk (1 cup – plain/unsweetened carton) 60Almond Milk (1 cup – plain/unsweetened)50Cashew Milk (1 cup – plain/unsweetened)45Hemp Milk (1 cup – plain/unsweetened)75Soy Yogurt (1 cup – plain/unsweetened)65Coconut Yogurt (1 cup – plain/unsweetened)58Soy Mayonnaise (2 Tbsp.)70Tofu Mayonnaise (2 Tbsp.)97NUTS/NUT BUTTERS (varied amt.)Almonds (1/4 cup – whole; approx. 24 nuts)Almond Butter (2 Tbsp.)Macadamia Nuts (1/4 cup – whole)Macadamia Nut Butter (2 Tbsp.)Cashews (1/4 cup – whole)Cashew Butter (2 Tbsp.)Pecans (1/4 cup – whole)Pecan Butter (2 Tbsp.)Pistachios (1/4 cup – shelled)Pistachio Butter (2 Tbsp.)Walnuts (1/4 cup – whole; approx. 13 nuts)Walnut Butter (2 Tbsp.)Hazelnuts (1/4 cup – whole)Hazelnut Butter (2 Tbsp. w/chocolate)Brazil Nuts (1/4 cup – whole)Pine Nuts (1/4 cup – whole)Cocoa Butter (2 Tbsp.)4532733610CALORIESFATS 025012CARBS (g) PROTEIN (g)675410933994261345066335624674553450
SEEDS (2 Tbsp. serving)Chia SeedsFlax SeedsPumpkin Seeds/Pepitas (roasted & salted)Sunflower Seeds (roasted & salted)Sesame SeedsPoppy SeedsOILS (2 Tbsp. serving)Olive Oil (extra virgin/cold pressed)Avocado Oil (extra virgin/cold pressed)Coconut Oil (extra virgin/cold pressed)Flaxseed Oil (use sparingly)VEGETABLES (1 cup serving)Broccoli (1/2 inch pieces)Cauliflower (1/2 inch pieces)Carrots (1/4 inch slices)Tomatoes (chopped)Cucumber (1/4 inch slices)Celery (1/4 inch slices)Onion (chopped)Asparagus (1 inch pieces)Zucchini (1/4 inch slices)Leeks (chopped)VEGETABLES (1 cup serving)Fennel (chopped)Beets (1/4 inch slices)Brussels Sprouts (whole)Bell Pepper (chopped – green, yellow, red)Mushrooms (chopped)Eggplant (1 inch cubes)Spaghetti Squash (1 inch cubes)Butternut Squash (1 inch cubes)Acorn Squash (1 inch cubes)Cabbage (chopped)Spinach (chopped)Lettuce (chopped – dark varieties arebest) Endive (chopped)Radicchio (chopped)Kale (chopped)Kohlrabi (chopped)CALORIESFATS (g)139100137129104959761197CALORIESFATS 4CALORIES2758386019203163562078793436CARBS (g) PROTEIN (g)1255545537533CARBS (g) PROTEIN (g)00000000FATS (g) CARBS (g) PROTEIN (g)00000000006612743244133212111211FATS (g) CARBS (g) PROTEIN 1122
Bok Choy (chopped)Swiss Chard (chopped)Collard Greens (chopped)Bamboo Shoots (1/2 inch slices)Black Olives (10 olives – whole)Green Olives (10 olives – whole w/pimento) Radishes (1/2 cup - thin slices)Chives (2 Tbsp. – chopped)Miso Paste (2 Tbsp.)FRUIT (1/2 cup serving)Avocado (sliced)Coconut (unsweetened – shredded)Strawberries (whole)Blueberries (whole)Raspberries (whole)Blackberries (whole)Cherries (whole with pit)Watermelon (1 inch cubes)Cantaloupe (1 inch cubes)Honeydew (1 inch cubes)Lime (sections and zest)Lemon (sections and zest)Orange (sections and zest)Grapefruit (sections and zest)Banana (medium)FRUIT (1/2 cup serving)Kiwi (medium)Peach (medium)Grapes 0003FATS (g) CARBS (g) PROTEIN 11211FATS (g) CARBS (g) PROTEIN (g)00010148111BEVERAGES/LIQUIDS/MISC.Water: still or sparkling; a staple on the diet for proper hydrationCoffee: black (in moderation) without sweeteners/flavorings of any kindTea: black, green (matcha), and herbal are best; Kombucha is also allowedAlcohol: best avoided, but hard liquor is the best choice; no beer or wine; slows weight lossBroth: organic bone broth is best, watch for added sugars & check the nutritional facts for detailsFlavorings: packets flavored with stevia are fine in moderation; allowed citrus items are bestArtificial Sweeteners: Stevia, Xylitol, Erythritol, Cucralose, Sweet n’ Low (saccharin); use all sparingly(known to be sweeter than sugar; can cause sugar cravings on the diet) Spices: fresh or dried arefine; opt for powders and avoid salts; carefully read labels on dried varieties Condiments: low/nosugar is best (carefully read labels & account for ingredients); use sparingly
The Paleo Diet is based on what researchers imagine was the typical diet of our Paleolithic (Stone Age) ancestors who were hunter-gatherers. The principal is that a high protein, low carb, no grains, and no dairy diet most closely resembles what a Paleolithic diet consisted of. This diet
