The Paleo Diet: The Base
The Paleo diet is similar to the carbohydrate
poor diet . You still eat carbohydrates, but only from the right
sources. This makes you feel energetic while losing those excess
kilos (including belly fat).
Paleo diet shopping list
Meat: beef, pork, lamb, turkey, chicken and other
poultry.
Fish: cod, salmon, sardines, herring, mackerel,
anchovies, eel and lophius (family of seafood).
Shellfish: shrimps, gambas, lobster, mussels,
oysters and crabs.
Vegetables from the night-time family (eat
limited)
: tomatoes, potatoes, eggplant, paprika,
peppers and gojibessen.
All other vegetables: eat as much as you like.
Especially dark leafy vegetables like spinach, kale and lettuce are
recommended in the Paleo diet.
Seeds and seeds : sunflower seeds, pine nuts,
pumpkin seeds, chia seed, linseed, hemp seed, pomegranate seeds,
apricot kernels, sesame seeds, cumin seeds and grape seeds.
Fruit (eat limited, max. 2 servings a day):
apples, oranges, bananas, strawberries, melon, watermelon, cherry,
grapes, blueberries, avocado, raspberries, nectarines, peaches,
apricots and pineapples.
Drinks: water (with lime or orange slice), coffee
(max 2 per day) and tea. Limit alcohol as much as possible or do not
drink at all.
Healthy carbohydrates (consuming in moderation):
quinoa, oats, sweet potatoes, white rice, rice waffles and dark
chocolate (70% + cocoa).
Oil and fats : linseed oil, coconut oil,
extra-rich olive oil, walnut oil and fat in avocados.
By eating this shopping list, your body increases fat burning
hormones and less fat storage hormones.
What about legumes?
Legumes (beans, chickpeas, lentils, etc.) are advised in the Paleo
diet.
Legumes, like cereals, contain phytic acid: a natural plant
repellent mechanism. Too much phytic acid can cause you to lose
slowly or even not at all because important nutrients such as iron,
magnesium and zinc can be less well absorbed.
Nuts and seeds also contain phytic acid, but they are allowed in
the Paleo diet because you do not eat too much.
What about dairy?
Dairy is also discouraged in the Paleo diet.
The assumption is that growers could not catch wild cows to milk.
Therefore, dairy is generally advised against the Paleo diet.
However, dairy is a bit of a gray area. It is impossible to rule
out whether or not they were able to milk wild cows. In addition,
high-quality dairy has a number of healthy properties, despite the
fact that elders may not be able to eat it.
The positive to dairy is the amount of complex
fatty acids it contains. These fatty acids help you burn fat. Also
contains dairy healthy bacteria that can promote the intestinal flora
and is very practical for lunch or quick snack.
The negative to dairy is that there are often
hormones that grow all kinds of cells in your body. Some of them are
good, others are bad again. Also contains dairy lactose (milk sugar)
where you can be sensitive. This is called lactose intolerance.
Even if you are not lactose intolerant, it is not a good idea to
buy a pack of milk from the supermarket. The cows are fed with corn
and corn, making it low quality milk. The omega 3: 6 ratio strikes
this out of balance, which makes the weight loss slower. During the
Paleo diet you can replace milk best with sugar-free almond milk.
There is also dairy with a higher nutritional value, such as:
Greek yoghurt
Old cheese
Kefir
- Cream butter
Whatever you do: do not eat and drink any dairy with sugars or
harmful sweeteners and choose (if possible) for the biological
variant.
Paleo diet meal schedule
To make it easy, I've compiled a weekly menu for you to burn fat.
You can follow it until you reach your target weight.
Monday
Breakfast: vegetable omelet with coconut oil,
halved cherry tomatoes and spinach.
Lunch:
grilled chicken salad with olive oil, cucumber, half avocado and
lettuce. Store the other half of the avocado in a sealed package in
the refrigerator for Tuesday.
Snack 1: almonds.
Dinner: beef goulash.
Snack 2:
Black Olives.
Tuesday
Breakfast: Blueberry smoothie, spinach, 100ml
almond milk and ice cubes.
Lunch: lettuce with
red onion, baked chicken and tomato.
Snack 1:
Half avocado (from monday). Scrape the discarded part with a spoon.
Dinner: Grilled salmon with fennel served with
grilled vegetables.
Snack 2: Cucumber slices
with a few drops of lemon juice.
Wednesday
Breakfast: 2 cooked eggs and a piece of fruit.
Lunch: Sardinian salad with lettuce, tomato,
paprika, onion and olives.
Snack 1: hand pecan
nuts.
Dinner: Paleo spaghetti bolognese.
Preparation: Take one zucchini per person, remove the ends and
cut the zucchini with a slice of cheese. Use a knife to cut the
slices into thin spaghetti slices. Bake the courgette slices for 2
minutes on medium heat.
Bake another grated onion, a squeezed
garlic garlic, 50 g bacon and 200 g minced meat. Add 200 g of peeled
tomatoes and season with pepper. Serve the zucchini spaghetti with
the sauce. Save a portion of the dish for lunch on Thursday.
Snack
2: Carrot.
Thursday
Breakfast: almond milk smoothie, blueberries,
banana, nuts and seeds.
Lunch: Remains of dinner
on Wednesday.
Snack 1: walnuts.
Dinner:
grilled chicken, served with vegetables and a few tablespoons of
white rice.
Snack 2: beef jerky.
Friday
Breakfast: Banana pancake with cinnamon and
pieces of apple.
Lunch: shrimp salad.
Snack
1: Pale mortar dipping in Paleo mayonaise.
Preparation
Paleo mayonnaise: mix in a blender 2 egg yolks, 3 tl lemon juice and
5 el coconut oil. Then add 150 ml of olive oil gradually while the
blender is running. Store the Paleo mayonnaise in a sealed package in
the refrigerator.
Dinner: grilled gambas, served
with a softly cooked sweet potato and vegetables of your choice.
Snack 2: green olives.
Saturday
Breakfast: omelet with vegetables and half a
avocado in pieces. Store the other half of the avocado in a sealed
package in the refrigerator.
Lunch: salad with
herring.
Snack 1: Half avocado.
Dinner:
wok with chicken fillets in curry powder, tomato, onion, garlic and 3
tablespoons cooked quinoa.
Snack 2: Dadel with a
Paranut. Detect the dad and stop a paranut there.
Sunday
Breakfast: banana smoothie, kale, 100 ml coconut
milk and water.
Lunch: turkey salad.
Snack
1: Bulletproof coffee.
Preparation: heat a blender with
boiling water, put a cup of normal coffee, pour hot water from the
blender and add the coffee together with one teaspoon of odorless
coconut oil. Mix well and return the coffee to the coffee cup. Add a
little cinnamon for extra taste. Bulletproof coffee is a daily drink.
Dinner: chicken grill with steamed broccoli and
Paleo mayonaise.
Snack 2: Vegetables as desired
in Guacamole.
Eat according to the meal plan and the grocery list, and
quickly and quickly burn all your excess (abdominal) fat.
Before you start ... read this!
Food according to the Paleo diet can be a big change for your
body. You may experience mild discomfort during the first week, such
as fatigue, mild dizziness and, in exceptional cases, headache.
This is a typical sign that switches your body to burning fat from
nutrition, rather than carbohydrates.
You can choose to go 100% Paleo, or follow the diet according to
the 80/20 rule and slowly grow the healthy habits.
How serious should I take the Paleo rules?
We can learn a lot from our primitive ancestors, but the reality
is that we live in a modern world.
Removing dairy, legumes and (almost all) carbohydrates may feel as
if your freedom is being taken away. And that's exactly why the Paleo
way of life for some is not enough.
If you are willing to keep Paleo 100% to you: perfect, go ahead.
But do you want more variety in your diet? Here are two suggestions:
Avoid sugar and grain as much as possible.
To find another great diet plan watch this video!!!!
