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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

      food-salad-healthy-vegetables

        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

        A passionate writer who loves sharing about positive psychology.

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        Last Updated on June 26, 2019

        I Hate My Life: 10 Things You Can Do Now to Stop Hating Life

        I Hate My Life: 10 Things You Can Do Now to Stop Hating Life

        Hating life is a bit of a misnomer it seems: in the media, in education, in every aspect of our lives, we’re shown visions of a perfect world, one where everyone is happy and life is a decades-long dream. Unfortunately, it isn’t.

        Life can and is hard and tough and painful at times. I have first-hand experience of this: at this time years ago, I was a recent university graduate, unemployed and aimless. All of this was having a knock-on effect on my social and mental wellbeing—I wasn’t sleeping. I wasn’t seeing my friends as often. I was snappy to family members and I could barely drag myself out of bed in the morning…

        That doesn’t mean it can’t change.

        Life goes through ebbs and flows all the time and the key to getting through it all without cutting off your social circle and eating your local grocery store out of Ben & Jerry’s, is to cultivate some techniques and methods of going through life with some stability and grace. It’s not a guarantee against life’s hardships but, take the steps you want to use and you won’t hate life.

        If you want to stop hating your life and start falling in love with it, take these steps:

        1. Get Plenty of Sleep

        Seriously, you’re obviously going to be grouchy and more inclined towards the more miserable side, if you’re not getting your recommended seven or more hours of sleep a night.

        Start checking in how much you sleep and then start making steps to go to bed earlier and sleep for longer. It might cure every problem but at least you’ll be well-rested and less likely to nap throughout the day. If you having trouble getting to sleep, go and

        2. Eat Healthily

        I have had a real issue with eating healthily for years and it wasn’t until I was hospitalised a few years ago (for a condition unrelated to my eating for the sake of disclosure), that I really started to look at what I ate and how I viewed my body.

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        I’m absolutely an advocate of body positivity and loving your body at any size and while I haven’t lost any huge amount of weight, eating a hell of a lot healthier improved my mood and made me feel better.

        In short, it’s absolutely okay to have a pizza and a soda as a treat, but just have something healthier tomorrow.

        3. Write It All Down

        Sometimes the best thing you can do is let it all out. Keeping things that are making you hate life all bottled up is neither helpful to getting out of that cycle nor healthy for your overall wellbeing.

        Grab yourself a notebook, a journal, a diary, a bit of paper, whatever, and just start writing down how you feel. As soon as you’ve done that, start thinking about what you could do in theory to stop this from happening or to stop you from feeling like this.

        4. Get Some Fresh Air

        It’s underrated and we all take it for granted, but really, getting out of your home and going for a walk can be really beneficial. It gets you outside in the (hopefully) sunshine and getting to see the whole of life as you walk around can be really grounding and calming.

        Believe me, if you’re stuck inside mulling over on the bad things of your life, grab a pair of sneakers and go for a walk. Plus, it’s free. Can’t say better than that, can you?

        5. Get Some Exercise

        This is practically a Part II of the previous step, but as someone who used to look at the gym as something people did when they were feeling particularly masochistic, I can actually say I enjoy it now.

        You don’t even have to subscribe to a fancy gym—go for a run around the block with your headphones in or lift some heavy boxes to build up muscle tone.

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        Bonus: Doing all that heavy lifting of boxes or incorporating exercise into chores will make your house cleaner and look even more awesome, as well as making you look and feel better.

        6. Treat Yourself

        Hating your life can be exhausting, and I mean that literally. It drains the energy from you until all you want to do is lie in bed with a pint of ice cream and the last five seasons of a TV show on Netflix.

        Therefore, a good thing to keep your spirits up can be to treat yourself.

        Life is too short, after all, to deny yourself some treats. Go see that movie that looks awesome in the cinema, grab a gelato with a friend, paint your nails, whatever makes you happy, do it. You deserve it.

        Here’re more ideas to inspire you: 30 Ways To Treat Yourself No Matter What

        7. Cut out Those Negative Triggers

        Chances are that if you hate life, something is setting off those triggers in your head. Until you’re able to deal with them without turning all misanthropic, the best thing might be just to get rid of all of those negative triggers.

        If you’re suffering from what AllGroanUp refer to as “Obsessive Comparison Disorder” (i.e. obsessively checking out the lifestyles of all your “successful” friends), then stop using Facebook and Twitter as much.

        Social media can be a fantastic way to connect, but it can be also be a toxic environment for neuroses and comparisons to breed.

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        Trust me, I know. If it sets you off, cut it out.

        8. Dance

        Yes you can dance. No, really, you can. It doesn’t matter if you’re not some breakdancing dynamo or ballroom extraordinaire, everyone can dance. It’s programmed into the human race, the ultimate expression of emotion.

        Dance like no one’s watching, dance like you don’t care. Tap your feet, sway your hips, go as mad or as wild as you want to to your favourite songs. Nothing quite shakes the cobwebs off than losing yourself in rhythm and dance to a song you love.

        9. Get Organized

        A great way to start moving forward and looking at what you can change in your life to make it better, is to get organized.

        Spend a weekend going through your home and clearing the unnecessary stuff out of it. Get rid of the stuff you don’t need or don’t want anymore and start to give everything a space.

        It doesn’t have to look like it’s stepped off the pages of Good Housekeeping, but clearing a lot of space and making sure that your home has a bit of harmony can do wonders for your mental wellbeing.

        10. Pay It Forward

        Life is a mystery and it can be a minefield to get through. Sometimes you stumble, sometimes you fall. The important part is to pick yourself back up and keep walking forward.

        Paying it forward is simply helping others. Charity is something that is often thrown around as an accessory to human behavior—how many celebrities have you read about who have done something heinous, but are defended by the phrase “but [they] do charity work”?

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        Go volunteer! If you think you’re at breaking point, go help other people.

        People in the world out there will be going through the same things that you are going through; and while you might not run into someone who’s going through the exact same circumstances, you will be helping people who need help.

        Helping out a soup kitchen, or at a church bake sale, or at a homeless shelter or wherever needs help, can make a huge difference to the lives of those individuals involved. And believe me, it’ll do a hell of a lot for your state of mind .

        A great idol of mine, Audrey Hepburn, once stated that we have two hands: one for helping ourselves, and one for helping others. That’s a fantastic sentiment and one I think will help people who hate their live.

        If you go and help other people, you’re having such a positive ripple effect on the world that some of it will come back to you one way or another, and it will get better.

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        Featured photo credit: Unsplash via unsplash.com

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