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You are desperately on the look out for ways to lose weight, and you try several methods, but nothing seems to give you that desired result. Well, if you are one among this group then you definitely need to try out the Paleo Diet.
Paleo Diet or the Paleolithic diet is something that people in the paleolithic age followed and is often referred to as the caveman diet or the hunter-gatherer diet. This diet consists of foods that were available to humans prior to the evolution of agriculture.
The Paleo Diet basically comprises of vegetables, fruits, meat, seafood and nuts.
With our ancestors following this kind of diet, lifestyle diseases like diabetes, high blood pressure and even obesity hardly affected them.
According to experts, one should follow the Paleo Diet for 100 days in order to witness the best results. After which you can continue with your normal diet but with certain limitations.
Also, one needs to understand that the Paleo Diet not just helps in losing weight but helps in preventing diabetes, hypertension, fatty livers and a host of other lifestyle diseases as well.
How Paleo Diet Works?
A classic example of how Paleo Diet works is explained here. It is near about three months that Samraj, a resident of Bengaluru, has been following the Paleo Diet. He was a pre-diabetic and is now diabetes free.
Not just this, he has also lost weight considerably. Samraj who stands 183 cm tall, weighed 105 kg but now after 93 days of Paleo Diet, he has lost about 20 kgs, and weighs just 85 kg now.
Paleo Diet is rich in protein, healthy omega-3 and monounsaturated fats. Due to this, the Paleo Diet aids in speeding up the metabolism and weight loss. In addition to this, compared to carbohydrates, protein helps in providing more satiety and keeps a control on your appetite and thus helps promote weight loss.
Also to learn more about the benefits of paleo diet, click here. So here we will be explaining about the step-by-step procedure of the Paleo Diet. Take a look.
A Complete Paleo Diet Plan:
1. Drinking water as soon as you wake up:
Drinking a glass of warm water as soon as you wake up in the morning is essential as this helps in cleansing the system and easing the bowel movement.
Once you drink the water, take 30 ml of coconut oil; you can either consume it directly or mix it along with water and then consume.
Around 9.00-9.30 am you can take about 80 almonds. This again depends on your height. The almonds should be soaked for about 12 hours. Dry the almonds for a while and roast them using butter or coconut oil. Add a bit of chilli powder and rock salt. Instead of almonds, you can also take about 100 gm of walnuts.
On alternate days you can take butter tea. Butter tea can be prepared using 30 grams butter or ghee, 100 ml milk, boiled with tea or coffee powder. If you don't like milk, mix butter in black tea or green tea and drink it. Instead of butter, ghee can also be used.
In between your breakfast and lunch you could have a small snack comprising of 2-4 gooseberries (amla) or one cucumber. Also, you could drink green tea or hibiscus tea.
If you are on the Paleo Diet, for lunch you can have 4-5 eggs in any form along with about 200 grams of vegetables comprising of lady's finger and spinach sauted in coconut oil. You could also add a pinch of himalayan rock salt for taste.
On alternate days you could grind cauliflower and cook it in the form of rice and have it with the sauted vegetables. Having foods that are low in carbs is one of the important aspects of the Paleo Diet. You can make lemon rice, tomato rice, curd rice, rasam rice (without dhal), coconut rice using cauliflower. 300-500 gm of vegetables should be consumed on an everyday basis.
5. Evening Snacks:
Again for evening snacks you could drink a cup of hibiscus tea and then eat about two gooseberries (amla), vegetarian or non-veg soup or a small bowl of vegetable soup would be ideal.
For dinner you could take either paneer or meat. Paneer can be consumed in any form. You could stir fry or you could also prepare panner bujri or panner tikka. Consumption of paneer should not be more than 200 grams.
On the other hand if you are consuming meat (chicken/mutton) it should be around 150-200 grams and in case of fish it can be about 300 grams. The non-veg can be consumed in any form. Also one could swap these dinner food items with the lunch and vice-versa.
Getting Sun Exposure:
Above all, getting a bit of sun bath for about 10-15 minutes on a regular basis is essential if you are on a Paleo Diet. Sunlight is one of the best known sources of vitamin D that helps in mineral metabolism and bone development.
Not just this, the sun session helps in giving a boost to the immune system and regulates the hormones that affect digestion and even mental health.
Foods That You Should Avoid With The Paleo Diet:
If you are on a Paleo Diet, potatoes, beans in any form should be avoided. Intake of carbohydrates on any given day should not cross 40 gms. However, carrot, beetroot and raddish can be consumed once in a week during the weight loss period.
Cereals, grains, legumes, processed foods, refined sugar, salty foods, refined vegetable oils, dairy products and yogurt are a few of the foods that should be totally avoided. But once you have reached 55 kgs weight, you can have milk - 100 ml or curd - 100 ml, daily at any time of the day.
In addition to this, smoking and alcohol is a strict no if you are on a Paleo Diet.
Can There Be Any Side Effects Of The Paleo Diet?
Paleo Diet can be considered as one of the best diets that aids in weight loss and helps to prevent a number of health issues. But there are also a few side effects that have been noted.
Cutting down on whole grains, fibre intake and also dairy products can affect your gut health, affect your serotonin and melatonin which in turn causes diarrhoea and adversely affects your sleep.
However, studies are still being carried on to actually identify if the problem is because of the Paleo Diet.
What After 100 Days Of Paleo Diet?
Many people are still in a confusion as to how to maintain their diet regime once they complete their 100 days of Paleo Diet course. Well, if you are one among the group then here are a few suggestions from Dr Hariharan V, General Physician and a Paleo Diet specialist from Coimbatore, Tamil Nadu.
A daily intake of 40 grams of rice and fruits of about 100 grams per day can be consumed. Milk and curd can be consumed in moderation. Also, other Paleo food items like badam, mushroom, butter tea, eggs, non veg, paneer and cheese can be consumed in limited amount.
However, sugar, juices, ice-creams and junk foods should be avoided.