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Beginner’s Guide: Paleo Diet For Weight Loss And Better Health

Beginner’s Guide: Paleo Diet For Weight Loss And Better Health

There are many diets out there that promise short term weight loss and enforce the idea of detoxing the body. However, dieting is not all about losing the pounds; It’s about creating an ongoing healthy eating habit that will benefit and prolong a better and healthier lifestyle.

Paleo diets are a good way to incorporate healthy, natural foods into daily life and promote steady and ongoing weight loss together with a regular exercise regime. Find out why taking up a Paleo diet will help you reap the benefits of weight loss and general overall health.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

What is a Paleo diet?

A Paleo diet, also referred to as the Caveman Diet, is based on the types of ingredients that early humans would have consumed. It’s promoting the notion of eating a ‘clean’ diet that is free of toxic foods that harm our body. In this day and age, food consumption rates have hit a major high and most of these foods contain trans fats, sugar and added preservatives that contribute towards diseases such as cancer, diabetes, heart disease and depression.

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Paleo diets are based on well-sourced, healthy ingredients that avoid the unnecessary toxic foods that our bodies can’t process effectively or efficiently. Ingredients such as lean proteins that promote muscle strength, strong bones and a good immune system as well as satisfying the body for longer periods between meals are a big part of the Paleo diet.

Fruits and vegetables, that we know contain the nutrients, antioxidants and other health benefits that contribute to a healthy functioning body, make up a big portion of this type of diet. Healthy fats are also essential and are found in nuts, seeds, fish, lean meats, fruit such as avocados and healthy oils like olive and grapeseed oil. All these combine to form a healthy diet that promotes a happy and well-fueled body.

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    What exactly are the health benefits of a Paleo diet?

    I mentioned earlier that trans fats and sugar, in particular, contribute to diseases that are becoming the biggest killers today. There are so many health benefits from partaking in a Paleo diet and here is a brief run-down of just a few.

    • Reverses Diabetes: Studies have found that a long-term Paleo diet can actually reverse the symptoms of Type 2 diabetes. Cutting out all processed foods that contain sugar may eliminate possible development of diabetes.
    • Lowers Chances of Cardiovascular Diseases: One of today’s biggest killers, cardiovascular disease sees big increases in heart attacks, strokes, high cholesterol, high blood pressure and the symptoms that can stop people from being able to live their lives. Lowering our intake of processed foods containing trans fats lowers the risk of heart disease.
    • Promotes a Healthy Immune System: The best part of a Paleo diet is that it provides you with the most nutrient dense food options. Foods rich in vitamin A, D, C and zinc all go towards an efficient immune system, resulting in a lessened susceptibility to illness.

    Is the Paleo diet effective for weight loss?

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      In a word: yes. As part of an overall healthy lifestyle that includes exercise, a Paleo diet provides great results for weight loss. It promotes optimum health in terms of the strength of muscles and bones which in turn will provide the energy the body needs to lose weight effectively and in an extremely healthy way.

      A particular scientific study was carried out over the course of two years and compared the effects of a Paleo diet to a standard low-fat diet on obese menopausal women. The results found that the group on the Paleo diet lost 6.5kg after 6 months while the low-fat diet resulted in a 2.6kg weight loss. After a year, the Paleo dieters lost a total of 8.7kg and the low-fat diets lost 4.4kg altogether – almost half the amount. Of course, these results don’t have to be limited to obese menopausal women; they can be applied to many different people across the board.

      Here is why the Paleo diet is beneficial for long-term weight loss:

      More efficient workouts

      A Paleo diet supplies energy-efficient nutrients and is heavily based on lean meats. This means more lean muscle development which is essential for successful workouts and therefore allows you to burn off fat a lot more effectively. Not only are you lowering your intake of bad fats with the diet, you are promoting the capacity of your body to obtain maximum results when you exercise.

      Stabilised blood sugar

      Since you are cutting out large amounts of refined sugars, your blood sugar levels won’t experience the onslaught of spikes and crashes that contribute to fatigue and moodiness. A more stabilised blood sugar level will promote healthier eating through less snacking and allow you to carry out exercise routines with needed energy.

      Balanced energy throughout the day

      The high-protein element of the Paleo diet gets your body feeling full on a more regular basis. This obviously lessens the need to eat snacks which can lead to weight gain.

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      Reduced bloat

      Being on a Paleo diet means the avoidance of wheat and gluten. There is some evidence that says gluten is problematic for the digestive system and for weight gain with gluten sometimes being the cause of larger midsections and bellies. These can also result in the feeling of bloating and give the unnecessary appearance of being bigger than we are.

      Less saturated and trans fat

      As you are consuming less foods that contain trans and saturated fats that lead to weight gain, you will inevitably end up losing excess weight when you switch to a Paleo diet.

      Are there any cautions to consider when adopting a Paleo diet?

      There has been a lot of negative talk and misinformation about the transitioning process to a Paleo diet but you can suffer initial symptoms when changing the foods you eat. Your body can go through a detox phase where the toxins stored in your body will get released and to be replaced by nutrients.

      Temporary digestive problems – you may experience stomach upsets such as diarrhea and constipation or bloating and gas to begin with. This is simply because your body is adapting to the introduction of a high amount of vegetables. This is totally normal and will likely only last a few days. Try to cook vegetables to begin with as it helps break down the fibers and is easier on your digestive system.

      Feeling weak and dizzy – the sudden reduction in carbohydrates may cause you to feel weak and a bit dizzy. Try to counteract this by eating a bit more food throughout the day as this will help keep your energy levels up while your body is adapting to the change.

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      Rashes – although quite uncommon some people do complain of developing rashes because they are suddenly adding a lot of one product to their diet. Be aware and monitor any prolonged rashes that turn up as it could indicate an intolerance or allergy to something you haven’t really had high amounts of in the past.

      Overall, while the symptoms mentioned can be normal, always discuss such matters with your doctor to be certain and consider discussing your intentions with them if you are planning to start a Paleo diet.

      You have to take into account that no diet is a ‘size fits all’. In other words this won’t always work or agree with everyone so trial it first to see if it’ll be a good fit for you. This article also outlines in further detail some of the potential pros and cons of the Paleo diet.

      Good Paleo Recipes For Beginners

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        If you’ve decided to give the Paleo diet a go and are not quite sure where to start, then here are 10 simple and delicious recipes that will ease you into it.

        1. Sweet Potato, Broccoli and Chicken Bake

        2. Honey and Garlic Salmon

        3. Easy Lemon Chicken with Butternut Squash

        4. Creamy Spinach and Sweet Potato Noodles with Cashew Sauce

        5. Frittata with Spinach and Tomatoes

        6. Paleo Burrito Bowls

        7. Sweet Potato Sausage Breakfast Hash with Kale

        8. Paleo Banana Bread

        9. Chocolate Pistachio Mousse

        10. Almond Pancakes

        If you think the Paleo diet is something you will benefit from then it may be worth looking into. Of course, not all diets work for everyone but why not give it a try and see how it works for you?

        Featured photo credit: stock.tookapic.com via pexels.com

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        Jenny Marchal

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        Last Updated on December 9, 2019

        5 Simple Ways to Relieve Stress Effectively

        5 Simple Ways to Relieve Stress Effectively

        Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

        Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

        Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

        1. Get Rationally Optimistic

        Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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        This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

        In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

        The result: no more mental stress.

        2. Unplug

        Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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        How on earth do you unplug your mind? Simple: just meditate.

        It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

        Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

        3. Easy on the Caffeine

        Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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        Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

        4. Attack Mental Stress Via the Back Door

        That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

        How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

        • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
        • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
        • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

        While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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        5. Good Old-Fashioned Exercise

        This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

        The result: mental stress will be gone!

        So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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        Featured photo credit: Radu Florin via unsplash.com

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