Paleo Diet: Lose Weight With Very Nature Menus - The paleo diet is a program perfectly suited to all those for whom the goal of losing weight is part of a more global approach: to be in better shape and to work for its good health. Ideal also for sporting because of the provider of energy.
What are the main principles of paleo food?
Adopt a diet close to that of our ancestors' hunter-gatherers Paleolithic. This amounts to eating mainly meat, fish, eggs, fruits, vegetables. We avoid the foods that were introduced with the advent of agriculture (grain products, dairy products, legumes). And finally, we also exclude foods processed by industry (sugar, in particular). We prefer natural foods, low in additives and preservatives.
To eat like our ancestors, is it adapted to the modern man?
Even if our life has nothing to do with that of Paleolithic men, their diet remains optimal for us. In fact, the DNA and the functioning of the organism have hardly changed over the tens of thousands of years that separate us. In addition, studies on bones of prehistoric men have established that those of the Paleolithic were more robust than those of the Neolithic, the next period, most likely through their diet!
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How can one lose weight by consuming as much saturated fat in meats?
During a paleo diet, the key to success lies in reducing carbohydrate consumption. By absorbing fewer sugars, we limit insulin production in the body, a hormone that is partly responsible for the storage of fat in adipocytes. Moreover, by consuming a lot of protein (meat, fish, eggs), muscle mass production is encouraged: gold, the muscles, even at rest, consume calories to maintain themselves. Even without increased physical activity, Paleo diet not only causes weight loss but also a change in body composition with more muscle and less fat.
However, do not we risk suffering from deficiencies by removing as many foods?
No, there is no risk of deficiencies, because the foods that are preferred in the paleo diet are very nutritious and contain a lot of nutrients (including vitamins and minerals very varied). The only element that could possibly be lacking in this program is calcium, since it ignores dairy products. But we can overcome this risk by insisting on the consumption of green leafy vegetables (such as spinach, arugula, corn salad, watercress, turnip tops, radish tops, kale, Brussels sprouts ...) , almonds, almond butter and whole sardines with their bones.
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In addition to weight loss, what are the other benefits of Paleo nutrition for our health?
Recent studies show that Paleo nutrition plays a positive role in the prevention of diabetes, cardiovascular disease and certain autoimmune diseases (such as rheumatoid arthritis).
There are also digestive benefits with less bloating and easier digestion, including the elimination of industrially processed foods. And most importantly, you feel much better in everyday life. When you have a conventional diet (that is to say rich in carbohydrates), we are constantly subject to jolts of blood glucose levels: a rise immediately after the meal, with whiplash sensation than a drop two hours after the meal, with the sensation of a stroke. With the paleo diet, rich in good fats, energy levels remain stable throughout the day. Carbohydrates could be easily compared to firewood and fat too large heating logs that will release energy all day long.
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My paleo diet in practice
- Set yourself a reasonable challenge
- Adopting the Paleo diet means saying goodbye to all kinds of foods, some of which are very addictive like carbohydrates. Not easy ... So instead of embarking on this adventure for a month, start more modestly by one week. As a test, without setting an obligation. Psychologically, it's easier.
- How am I doing it?
- Rather than focus on all foods that must be removed (there are many, it's true!), Focus instead on those to which you are entitled (admittedly fewer): it will be much simpler and above all more motivating. Post the list on your fridge and check it regularly.
- Bet on quality and variety
- To find a real taste pleasure, choose during your week of test meat from animals raised in the open air, organic fruits and vegetables. Vary the pleasures and try vegetables called "forgotten" (parsnips, squash, crosnes ...), decline a whole family (cauliflower, red cabbage, kale, Brussels sprouts, cabbage).
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I eliminate
Industrial foods
No more foods containing sugar in all its forms. Stop foods containing chemical additives.
Their faults?
Apart from the pleasure (addictive) that sugars can bring us, they do not have nutritional qualities. Same thing for chemical substances, less pleasure and more harmful!
All legumes
They were not part of the diet of our ancestors because agriculture appeared only in the Neolithic. So we forget lentils, chickpeas, red beans, beans, beans, soy.
Their faults?
They have a low nutritional density because the proteins of legumes are incomplete, and do not provide, like animal proteins, the amino acids in the right proportions. In addition, these proteins are irritating to the digestive system. As for the particular case of soybeans, we do not yet know very well the effects on the body of phytoestrogens that it houses in large quantities: in doubt, it is better to abstain.
Grain products
All must disappear from your menus. This means that you will have to skip the bread, pasta, pancakes, cookies, cakes, pizzas, pastries, cereals for breakfast, etc.
Their faults?
Grain products have a low nutrient density (they contain few vitamins and minerals). More annoying still, they shelter anti-nutrients (essentially phytates, and unlike ruminants, humans do not have the necessary enzyme to digest them and thus eliminate them) that hinder the absorption of vitamins by the body. and minerals. In addition, they have a high glycemic load (which puts us in fat storage mode
Dairy products
They are all removed from their shopping list (except butter): milk, cheese, yogurts, milk desserts.
Their faults?
They contain a protein, casein, which is particularly irritating to the digestive system. Even if their glycemic index is low, they cause a strong secretion of insulin by the body (hence the storage of fat).
I favor
Good quality fats
Saturated fats of animal origin (butter, duck fat, lard) are considered good fats, to be consumed without restriction. As well as fatty foods such as dried fruits (nuts, hazelnuts, almonds), olives, avocados.
Their qualities?
Saturated fats are very stable and do not oxidize, which is better for the body. We will, therefore, avoid rapeseed and corn oils but we will be able to allow olive, nut and coconut oils.
The fruits
All are welcome. For a better slimming result, prefer small sweet fruits (berries).
Their qualities?
They are excellent purveyors of vitamins, minerals, and fiber.
Carbohydrates other than cereals
Squash, sweet potatoes, cooking plantains, beetroot, parsnip (forgotten vegetable), rutabaga.
Their qualities?
They bring us good carbohydrates, natural because the body can not do without it completely.
All seasonings
Salt, pepper, herbs, spices, vinegar.
Their qualities?
Herbs and spices are well endowed with antioxidants. Salt, retaining water, prevents constipation, which can be caused by high protein intake.
The vegetables
You have to choose them in the season: they have more taste and they offer us everything we need at the right time. For example, endive, winter vegetable, is rich in selenium, a trace element that stimulates immune defenses, very useful for fighting infections.
Their qualities?
They provide a large number of nutrients (vitamins and minerals), as well as non-irritating fibers.
Animal proteins
To eat at all meals, including breakfast: meat, fish, seafood, eggs ... The artisanal charcuterie is allowed but not every day.
Their qualities?
Animal proteins contain a variety of amino acids of excellent quality. And then they are very effective at ensuring satiety.
A week of paleo menus
Breakfast
Paleo Smoothie (see recipe)
Lunch
Vegetable soup
A small plate of charcuterie (prosciutto ham)
Fruits (1/2 apple, 1/2 pear, 1 handful of blueberries)
collation
1 boiled egg with homemade mayonnaise
1/2 lawyer
Having dinner
Roast chicken
Buttered cauliflower puree
Red cabbage salad with coconut oil
TUESDAY
Breakfast
1 slice of smoked salmon
1/2 avocado seasoned with olive oil
1 orange
Lunch
1 salad made with cherry tomatoes, cucumber, arugula, seasoned with walnut oil
2 boiled eggs
1/2 avocado seasoned with olive oil
collation
Paleo Smoothie
Having dinner
1 or 2 gluten-free sausages (pork, beef, lamb, It's up to your choice)
Beet salad seasoned with olive oil
Butter broccoli
WEDNESDAY
Breakfast
Small plate of charcuterie (prosciutto ham)
Fruits (1/2 apple, 1/2 pear, 1 handful of blueberries)
Lunch
Green salad seasoned with olive oil
150 g of sardines
1 handful of olives
1/2 lawyer
collation
Paleo muffin (see the recipe)
Having dinner
1 pork chop
Sweet potatoes prepared in puree with butter
Kale and pomegranate salad, seasoned with olive oil
THURSDAY
Breakfast
Breakfast salad (see recipe)
Lunch
Pâté of the liver on slices of cucumber
A small bowl of berries (strawberries, raspberries, bilberries, cranberries, blackcurrant) sprinkled with coconut milk.
collation
1 handful of almonds and dried fruits
Having dinner
Chicken on spaghetti squash with pesto (see recipe)
Asparagus seasoned with olive oil
FRIDAY
Breakfast
Mushroom omelet (2 eggs)
Spinach and cherry tomatoes cooked in butter
1/2 grapefruit
Lunch
Vegetable soup
Pale Wrap (see recipe)
collation
1 banana cut in half and spread with almond butter
Having dinner
Roasted salmon fillet with lemon
Vegetables cooked in butter (peppers, zucchini, onions)
SATURDAY
Breakfast
2 poached eggs on 1 slice of ham
1 handful of blueberries
Lunch
Choice of veal, poultry and pork liver
2 slices of bacon
1 pan fried onions, carrots and parsnips cooked in butter
collation
Paleo muffin
Having dinner
Beefsteak
Sweet potato fries cooked in duck fat
SUNDAY
Breakfast
2 eggs
2 slices of bacon
1/2 grapefruit
Lunch
Vegetable soup
Paleo chicken wrap (see pork paleo wraps recipe and replace with chicken)
collation
Almond butter spread on an apple sliced
Having dinner
Green beans and homemade Bolognese sauce
2 to 3 squares of dark chocolate (minimum 70% cocoa)
Paleo recipes
Paleo smoothie
For 2 people
1/3 cup coconut milk, 1/2 banana, 2 tbsp. to s. of almond butter, 1 handful of berries, 1/2 tsp. to c. of vanilla extract.
Blend all the ingredients until you have a smooth and smooth smoothie. Add some water or ice if you want a smoother texture.
Paleo muffin
For 2 people
2 bananas, 3 eggs, 1 cup butter, 2/3 cup coconut flour, 1 cup grated coconut, 4 tbsp. to s. maple syrup or honey, 1 cup blueberries or walnuts to choose from, 1 tbsp. to c. of vanilla extract, 2 pinches of unrefined salt.
Crush the bananas and add all the other ingredients. Stir well until smooth. Pour the dough into small silicone muffin pans.
Bake at 180 ° C (tea 6) for 20 to 25 minutes, until a toothpick inserted in the center comes out clean.
Breakfast salad
For 2 people
4 eggs, 1 avocado, 2 tbsp. to s. of olive oil, 2 tbsp. to s. lemon juice, unrefined salt, pepper.
Cook the eggs in water for 9 minutes then cut into pieces. Cut the avocado into cubes. Mix everything in a bowl. Sprinkle with olive oil and lemon juice. Season to taste.
Chicken on spaghetti squash with pesto
For 2 people
180 to 300 g chicken fillet, 1 spaghetti squash, 4 tbsp. to s. of olive oil, 4 tbsp. to s. chopped basil, butter, unrefined salt, pepper.
Preheat the oven to 180 ° C (item 6). Cut the spaghetti squash in half lengthwise, remove the seeds. Bake half a squash for about 40 minutes. Meanwhile, cut the chicken into slices, fry it in butter. Prepare the pesto by mixing the olive oil and the basil. Once the squash is cooked and cooled, fry it with a fork to form spaghetti. Place your chicken pieces on a bed of squash spaghetti, sprinkle with pesto. Season to taste.
Pale Paleo Wrap
For 2 people
180 to 300 g pork tenderloin, 2 tbsp. to s. homemade mayonnaise, some cherry tomatoes, 1 avocado, 4 or 6 lettuce leaves, butter, unrefined salt, pepper.
Place the lettuce leaves on a plate. Cut the pork into slices, fry them in butter.
Spread them in the lettuce leaves with the cherry tomatoes and sliced avocado. Season and roll the leaves to form wraps.
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