The Paleolithic diet or the caveman diet is one of the newly developed diets that as the name describes consists mainly of foods that the cavemen of the stone age or the Paleolithic era used to eat, as humans started evolving and adapting to climate change and got to learn how to cook using fire it is mainly around the time their brains started getting bigger and more complex and their gastrointestinal system getting smaller and more efficient.
This diet is dependent upon foods that are only natural coming from the earth as fruits, vegetables, nuts, and lean meats but nothing that is processed or man-made can be consumed.
This primitive diet first started in the 1970s and gained popularity in the 21st century through the famous book” the paleo diet: lose weight and get healthy eating the foods you were designed to eat” by the scientist Loren Cordain which sold millions of copies all over the world.
Benefits of the paleo diet
The aim of this diet is to mimic the eating style of people in the stone age who were constantly actively hunting and gathering the food they eat totally from nature and without any processing. this lifestyle is what made those people healthy and with fewer chronic diseases that we suffer from at the moment in the industrial world we live in due to the lack of physical activity and sedentary lifestyle and the types of food we choose to eat from fast food that is full of fat and salt to snacking on highly processed food that is full of harmful chemicals and additives that is way cheaper to mass-produce to sustain the growing population but unfortunately, all those factors have been linked to the emerging rise in cases of obesity, heart disease, type 2 diabetes, hypertension and cancers and through eliminating these factors you decrease the burden of these diseases off yourself and ensure a better quality of life and longevity.
Foods you should eat in the paleo diet
1) Grass-fed Beef
114 grams of ground grass-fed beef contains 157 calories, 7 grams of fat, 0 grams of carbohydrates, 24 grams of protein.
Beef is the main source of protein in many diets as it has the highest amount of proteins than other animal sources, with all of the essential amino acids that help you build up muscles and lose weight. beef also has the highest content of heme iron that gets easily absorbed through the GIT in its current form and is used to make hemoglobin to carry oxygen in your blood.
What’s so special about grass-fed beef is that most of the beef we eat nowadays comes from cattle that are fed grains since it is cheaper In order to mass-produce them and make them fatter in a shorter period of time and some of these cattle are even given antibiotics and growth hormones to make them grow faster unlike in the past where cattle were roaming free and fed on natural grass that has no added chemicals or drugs to it and some countries in the world today keeps this way of raising animals like Australia, this difference in breeding makes grass-fed beef a bit more healthy if you look at the fat composition in them you find 5 times more the content of omega 3 fatty acids in grass-fed beef along with their wonderful benefits to all body systems, especially your heart, vessels, and your brain.
Grass-fed beef also has a lower content of overall fat than grain-fed beef making them leaner.
Grass-fed beef is richer in vitamins like vitamin B12, and B6 which aid in the formation of your Red blood cells, and vitamins A, and E which both have some powerful antioxidant properties along with a higher content of minerals like iron, zinc, selenium.
The only thing that might not make it a continuous part of your meals is that it is way higher in cost when compared to grain-fed beef but it is definitely worth it on certain occasions or if you can afford it.
2) Eggs
One boiled egg of 100 mg contains 155 calories, 11 grams of fat, 1.1 grams of carbohydrates, 13 grams of protein.
Eggs are spheres of nutrition they are ones of the most nutritious food in the world with almost a little bit of every element that our body needs, that is why they are present in almost all types of diets since they are indispensable. eggs are not the same though if you want to get the best type of eggs then they should come from hens that were raised on pastures and were fed enriched foods to give you eggs that are high on omega 3 fatty acids that reduce immensely the triglycerides level in the blood, and lower the risk of heart disease, while at the same time, protecting your brain from the numerous neurodegenerative diseases that come with aging like Alzheimer.
Eggs are full of proteins of high quality they contain all of the essential amino acids that you need to build all types of structures in your body from muscles to plasma proteins and enzymes and with the added benefit of having very few calories especially if boiled so it can help you lose weight as well.
There are several antioxidants in eggs like lutein and zeaxanthin which are powerful against the free radical damage in the retina of the eye, protecting you from common eye disorders like cataracts and macular degeneration, they also contain choline, which can be not as plentiful in other types of food as it is in eggs, a substance that exists in all of the cell membranes in your body, it is also an important part of the neurotransmitter acetylcholine that is responsible for many types of signal transduction and brain functions.
The best thing about eggs is that they taste great with almost any type of vegetable and with many ways to prepare them you could boil eggs, poach them, fry them, scramble them, make omelets, and make frittata cook them on high heat for short periods of time to get the most out of their nutritious contents.
3) Coconut oil
Coconut oil is one of the trendiest oils in use nowadays since it has proven to be overflowing with health benefits not only for your inside but also for your hair and skin. coconut oil is mainly rich in saturated fatty acids which have been blamed for years for being bad but recently lots of research has proven that medium-chain fatty acids can actually be very beneficial to you and it has been the basis of many diets like the keto and the Atkins diet.t medium-chain triglycerides can promote fat burning by introducing many calories that your body turns into a fat-burning machine and increases the number of calories you can burn but you have to be mindful about the amount you use, if it is used excessively it can give the opposite results and lead to weight gain.
Some of that fat content in coconut oil gets turned into ketone bodies which provide you with fast energy that lasts you for longer than the energy you get from sugar and carbohydrates.
Ketone bodies also have a wonderful effect on your hormones it helps reduce hormones like, ghrelin which induces hunger, that way ketones help you feel full faster and curb your appetite for longer.
MCTs in coconut oil also have been used medicinally for years for their wonderful effect in reducing the frequency of seizures in people suffering from refractory epilepsy not responding to treatment along with some benefits for people with dementia.
There are antibacterial substances in coconut oil like lauric acid that has bacteriostatic activity against some of the most common organisms that cause infection, it is also rich in antioxidants like polyphenols, tocopherol, and flavonoids that help reduce the damage inside the cells and has anti-inflammatory potential that delays the progression of many chronic diseases.
Coconut oil can raise your blood LDL cholesterol levels so it is best to consume it in moderation and limit it to 10% of your daily total caloric intake about 2 tablespoons to be on the safe side.
4) Arugula
100 grams of arugula contains 25 calories, 0.7 grams of fat, 3.7 grams of carbohydrates, 2.6 grams of protein.
Arugula or Italian cress is a distinct green leafy vegetable in the Mediterranean area it is popular for its wonderful peppery taste that adds spice to any dish you are having it with, it is rich in health benefits most importantly the excellent fiber content it has that helps you have regular bowel motions, aids in digestion, and keeps you full for longer, it also has phytochemicals that have wonderful antioxidant properties that help rejuvenate your cells.
Arugula is rich in calcium which is essential for bone and teeth health and blood clotting cascade along with vitamin K, it is also one of the substantial sources of vitamins C and A that help boost your immunity and improves your skin and eye health, arugula has 5 times the amount of vitamin B5 than that in spinach which is an important factor in getting well-moisturized skin and thick luster full hair.
There is also potassium in arugula, an important electrolyte for the healthy contraction of your muscles and heart along with its action in lowering high blood pressure, folate which aids in the making of your DNA, is also of immense importance to neural tissue development and growth.
Try to incorporate it more in your diet by throwing a couple of leaves in with a sandwich or a wrap maybe use it to top your pizza instead of basil or make crispy bright salads with some olive oil and lemon dressing to go along with your meals.
5) Pears
100 grams of pears contain 57 calories, 0.1 grams of fat, 15 grams of carbohydrates, 0.4 grams of protein.
Pears are sweet crisp fruits that just taste like freshness they come in different types from country to country and all of them have different levels of sweetness. pears are full of fiber called pectin, it is mostly present in the peel so it’s best if you have the pear whole without peeling it, this fiber helps form the bulk of your stool and helps you have regular bowel movements, along with its wonderful action on the gut microbiome as it helps it proliferate and enhances your gut health as well as keep you full for longer.
Pears are full of polyphenol antioxidants that help you relieve some of the oxidative stress on your cells it really depends on the color of your pears if they are on the reddish side they contain anthocyanins and if they are on the greenish side they mostly contain lutein and zeaxanthin but all have wonderful anti-inflammatory properties and some cancer-fighting action there is another antioxidant called quercetin present in the peel which has been proven to lower the risk of getting heart disease and improving the lipid profile by lowering LDL cholesterol levels in the blood.
Pears are full of copper, vitamin C, and potassium which all play a very important role in enhancing your immunity and keeping your nerves and muscles healthy along with some iron, calcium, magnesium, and zinc.
Pears are wonderful choices for diabetics and people who are trying to lose weight since they are very low on calories, and are packed with water and fiber which will definitely make you feel full for longer periods of time.
You can just enjoy pears as is with the peel and all, you can chop them finely and add them to salads to add a wonderful hint of sweetness and crunch, they go very well in desserts you can poach them to bring out their natural sugars then add some brown sugar and cinnamon or nutmeg and brulee the top or maybe make an apple pie with pears instead they are as delicious as apples if not better.
6) Fatty Fish
1 fillet of salmon about 227 grams contains 468 calories, 28 grams of fat, 0 grams of carbohydrates, 50 grams of protein.
Fatty fish in general is a great protein choice for people on a paleo diet especially wild-caught fish as it is as natural as it can be and can even be higher in nutritional value than farmed fish.
Salmon in particular is a widely available source of fatty fish that is just tasty and easy to work with, it is rich in protein that helps you feel full for longer, build muscles, and heal faster after injuries, salmon being a fatty fish has a high content of omega 3 fatty acids that are essential for reducing inflammation in the body, protecting your brain from some neurodegenerative diseases like dementia, lowering your blood pressure, and improving your lipid profile, while promoting healthy endothelial lining of your arteries to lower your risk of developing metabolic syndrome.
Salmon is one of the richest sources on the planet of vitamin B complexes which all have different important functions in making your cells and repairing your DNA. salmon is also full of selenium that protects you from thyroid problems and potassium which is much needed for muscle contraction and lowering your blood pressure levels through the diuretic effect it has on your body making it get rid of any excess sodium and water.
Salmon also contains antioxidants like astaxanthin that do wonders for your skin, delaying the appearance of wrinkles, and increasing skin elasticity, making your skin young for longer and protecting it from any damage.
Add fatty fish not just salmon to your paleo diet at least twice a week as per the recommendations of the American heart association to get all those wonderful benefits.
You can roast them in the oven, pan sear them, you can grill them, or even poach them, they taste wonderful in all of these methods with some lemons and some green veggies on the side.
7) Tomatoes
One medium tomato about 123 grams contains 22 calories, 0.3 grams of fat, 4.8 grams of carbohydrates, 1.1 grams of protein.
Tomatoes which are generally treated as vegetables are in fact fruits, they come in all sorts of sizes and colors, including green, yellow, orange with different tastes and antioxidants in them but the most commonly used ones are red tomatoes with the wonderful juicy sweet to sour taste, which are full of the antioxidant lycopene, a carotenoid found in the skin of tomatoes that has wonderful anti-aging properties that protect your cells, especially skin cells from free radical damage, even protecting you from some types of cancers like prostate and lung cancers, lycopene also protects your blood vessels by making them elastic and decreasing the risk of blood clotting.
Tomatoes are 90% water, they are also great sources of vitamins and minerals, they are packed with vitamin C, vitamin A, and vitamin K which are essential for immunity and blood health along with folate which is important for DNA synthesis and potassium that helps lower your blood pressure.
You can munch on some cherry tomatoes as a healthy snack, you can make wonderful Mediterranean summery salads with tomatoes and some olive oil, you can use tomato products like juices, ketchup, and sauces which actually have a higher content of antioxidants in them.
8) Almonds
20 almonds that are about 26 grams contain 154 calories, 13.6 grams of fat, 5.4 grams of carbohydrates, 5.4 grams of protein.
Almonds have a great nutty, crunchy, salty, toasty flavor, they are wonderful sources of nutrition like most nuts almonds are high on healthy fats and fiber and low on carbs so they are beneficial in controlling your lipid profile by lowering the harmful oxidation of LDL cholesterol, at the same they are rich in fiber and protein that will keep you full for longer and reduces your cravings which is perfect for weight loss.
Almonds have a rich supply of magnesium which aids in lowering high blood pressure and lowering your blood sugar and insulin levels decreasing your risk of developing metabolic syndrome. they are also fantastic sources of vitamin E which acts as an antioxidant that helps you get rid of the oxidative stress on your cells as well as keep your brain healthy.
Almonds also have some iron and calcium content but the phytic acid in almonds can hinder the absorption of some of these minerals so you don’t depend on almonds greatly in supplying your body with them.
You can use almonds as a healthy between-meals snack, you can enjoy them on salads or in granola bars and oatmeal to add some earthy taste, you can enjoy almond-based products like almond milk and almond butter which are both rich and delicious, you can use almond flour instead of white flour in making pastries to add a nutty taste.
Foods you should avoid in the paleo diet
- Sugar and sugary foods and drinks like fruit juice, sodas, and pastries, etc.
- Dairy products: avoid all dairy products like milk, butter, cheese, yogurt, etc.
- Grains: all types of bread, pasta, wheat, etc.
- Legumes: all types of beans and lentils
- Some refined vegetable oils and trans fats like margarine
- All types of processed, canned, and artificial foods