Understanding the paleo diet
According to Tripti Gupta, founder, iPink The Color Of Health, Palaeolithic or Paleo diets are all about eating like our ancestors did. Therefore, this diet is also known as the caveman diet or the huntergatherer diet, where the aim is to eat as naturally as possible, opting for grass-fed meats, an abundance of fruits and vegetables and other wholesome foods like nuts and seeds. This diet omits dairy foods, cereal grains, starchy vegetables as well as sugar and refined foods, as it believes that the change from a hunting and gathering diet (rich in wild fruits and vegetables) to an agricultural diet (rich in cereal grains) gave rise to modern chronic diseases such as obesity, diabetes and cardiovascular disease. Hollywood elebrities that are known to be following the Paleo diet are Matthew McConaughey, Jessica Biel, Miley Cyrus and Meghan Fox.
PALEO DIET BENEFITS
l Follows a clean and organic approach without additives, preservatives, or chemicals. l Is high in anti-inflammatory properties derived from the plant nutrients in fruits, vegetables, oils, nuts, and seeds, which are rich in antioxidant content, various phytochemicals and omega-3 fatty acids. l Meat and meat products provide good amount of iron and protein to the body. l It is a high protein and high fat diet, hence the satiety periods between meals are longer which in turn contribute to weight loss. l People who are lactose intolerant, gluten sensitive, have a carb-sensitive digestive system can benefit from this diet. l It is essentially designed for weight loss.
FOOD TO INCLUDE IN PALEO DIET:
l Meats: Beef, lamb, chicken, turkey, pork. l Fish and seafood: Salmon, trout, haddock, shrimp, shellfish etc. l Eggs. l All fibrous vegetables l Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries, avocados and more. l Tubers: Potatoes, sweet potatoes, yams, turnips etc. l Nuts and seeds: Almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds etc. l Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others. l Salt and spices: Sea salt, Himalayan salt, garlic, turmeric, rosemary, thyme etc.
FOOD TO AVOID
l Sugar and high fructose corn syrup: Soft drinks, fruit juices, table sugar, candies, pastries, ice cream etc. l Grains: Includes breads and pastas, wheat, spelt, barley etc. l Pulses and legumes: Beans, lentils, chick pea etc.
l Dairy: Milk and milk products which include cheese, paneer, curd, buttermilk etc. l Vegetable oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil. l Trans fats: Found in margarine and various processed foods or junk foods. l Artificial sweeteners: Use natural sweeteners instead. l Highly processed foods: Cakes, pastries, maida, breads, ready-to-eat packet foods etc.
l The diet omits carbs - grains and pulses which are a major source of energy in one’s daily’s routine. Lack of them leads to weakness, dizziness, low stamina etc. It also contributes to deficiency of B complex vitamins and other minerals like phosphorous, magnesium and zinc. l Cutting out dairy leads to a deficiency of a primary source of calcium and other important trace vitamins such as B2, B12, zinc and phosphorus. l This diet can be difficult for vegetarians, since it excludes all the vegetarian protein from it. l It is not a balanced diet in terms of macro and micronutrient composition and thus contributes to various nutritional deficiencies. l Carbohydrates form the highest percentage of Indian diets. Bhakri, roti and rice are the main ingredients of an Indian meal. Without these, the Indian diet would be incomplete and cannot last successfully for a lifetime.
PALEO DIET PLAN FOR A DAY
l Breakfast: Scrambled eggs or a vegetable and mushroom omelette, seasonal fresh fruit, coffee/ tea/ freshly squeezed juice. l Lunch: Fresh garden vegetables, avocado and seafood (shrimp, crab, clam, mussels) or roast chicken, salad dressed with lemon juice or vinegar and virgin olive oil. Infused water, herbal or green tea. l Dinner: Any cut of beef, pork, lamb or fresh fish. Any fresh steamed vegetables (broccoli, cauliflower, sprouts and carrots). Fresh garden vegetable dinner salad. Infused or mineral water. Fresh berries or fruit for dessert. l Fresh fruits and salads can be consumed as inbetween nibbles. l Foods and salads can be prepared in good quality ghee or oil.