Paleo diet plan
A healthy diet ancestorsThe founder of the Paleo diet is considered scientist Dr. Lorena Cordain, which he claims that the diet was not invented by any man, but by nature.
It is a return to the principles of nutrition of the first people who were involved in gathering and hunting and did not know agriculture or food processing. Dr. Cordain says that this is what this diet we are genetically adapted, and that it allows us to prevent overweight and also have a lot of energy every day.
Terms of paleo diet1 Diet is not only a way to lose extra pounds, is primarily a style of eating that allows you to maintain good health and good mood.
2 It does not require counting calories and do not have a reduce number of meals, and you only need to exclude certain products.
3 You have to give up all processed foods (such as ready meals, canned soups, etc.).
4 You can not eat sugar, because it was not known by our ancestors. The diet should also remove the salt, and in return seasoned dishes with fresh herbs, onions and garlic.
Items prohibited in paleo dietDairy: Milk is banned and all its products (fermented beverages, cheese, etc.).
Legumes: beans, peas, soybeans, lentils, and peanuts.
Sweets: cakes, cookies, candies, chocolate and honey.
Grains and everything you have done: breads, cereals, flour, but also rice, corn, cereal.
Potatoes, because they contain starch, and our ancestors did not know it.
Fatty meat: bacon, bologna, hot dogs, sausages, sausages, bacon, poultry skin, wings, pork and other fatty parts.
Composing paleo diet mealsPaleo Diet can be used on three "levels", which differ in the number of meals open, that is, those that do not need to strictly stick to the principles of the diet.
Level 1: allows you to open 3 meals a week.
Best place to start is from this level, keep it for 2-4 weeks only go to level 2 or 3 Of course you can stay all the time at level 1
Level 2: wherein a maximum of 2 open meals per week.
Lose weight faster than at the first It is most often used.
Level 3: Here are allowed to open one meal a week.
It is recommended for people who want to lose weight quickly and easily adapt to changes in nutrition.
Products required in the paleo dietLean meats: beef, pork, veal stripped of visible fat, skinless poultry, game and offal.
It is a source of iron and protein, and these are the basic building blocks of cells.
Fish and seafood: the best fish of the sea and eat shrimp, mussels, squid, etc. They are a rich source of omega-3, which strengthen the heart, prevent atherosclerosis, as well as improving the body's nervous system.
Fruits and vegetables: all that are available (except for legumes and potatoes).
Ideally it would be like if half the calories came from just the fruit and vegetables. They provide essential vitamins and minerals and fiber, which speeds up digestion and regulates bowel movements.
Nuts and seeds: walnuts, hazelnuts, cashews, almonds, pumpkin seeds and sunflower seed is a rich source of magnesium, and he takes care of such the proper functioning of the nervous system, and beyond that also contain zinc, which strengthens the immune system.
Excluded are peanuts!
Eggs: chicken (preferably enriched with omega-3), duck and goose. It is a valuable source of protein and lecithin (egg yolk), which prevents atherosclerosis, and helps the brain, improves memory and concentration.
Oils: olive oil, flaxseed oil, canola - up to 4 tablespoons a day. Provide the body with healthy omega-3.
Dried fruit: no more than one handful a day, because they are in calories. Ideal substitute for sweets. They are a source of fiber.
Sample menus paleo dietday One
Breakfast: 1 medium diced apple, mixed with 1 grated carrots and raisins. 1 boiled egg in a shirt (or steamed). A cup of herbal tea.
Lunch: Grilled salmon, sprinkled with lemon juice and 1 tablespoon of canola oil, sprinkled with herbs. Mixed salad with onions, olive logs or linseed oil, water with lemon.
Dinner: Baked tomatoes with herbs. Chicken breast baked in foil with lots of fresh herbs. Herbal tea.
Snack 1: 1 sliced banana, mixed with 1 tablespoon chopped walnuts or hazelnuts, mineral water with lemon.
Snack 2: baked apple with cinnamon and raisins or sliced orange sprinkled with cinnamon herbal tea.
Breakfast: salad with half a glass of chopped chicken breast (without skin), 1/4 cup chopped almonds, 3 dates, a few leaves of romaine or butterhead, 2 tablespoons of flaxseed oil or rapeseed oil, 2 tablespoons of orange juice, herbal tea.
Lunch: Grilled or steamed turkey breast without skin, sprinkled generously with pepper and fresh herbs, or stuffed cabbage with beef, a few florets of broccoli and 1 carrot cooked by steaming. Mineral water with lemon juice.
Dinner: 3 sliced carrots, cooked by steaming, drizzled with lemon juice and seasoned with pepper. Herbal tea.
Snack 1: Baked banana-apple (1 apple, cut into cubes and place in a casserole dish, mix the banana and mix with cinnamon, 1 tablespoon raisins, 2 tablespoons of orange juice, put the apple and bake 20 minutes at 180 degrees C. herbal tea.
Snack 2: 2 tablespoons of tuna in brine, chopped 1 stalk of celery and chopped hard-boiled egg, seasoned with pepper. Mineral water.
Paleo Diet and exerciseTraffic is very important. Exercise does not have to be intense, but it must be regular, because our ancestors led an active lifestyle and we should take their example.
Exercise should be performed in the open air, and form of activity is up to you. This includes a quick walk, but it is recommended that a running, cycling and swimming in the summer.
The movement results in faster fat burning, but also improves health:
helps to lower blood pressure;
strengthens the cardiovascular system;
relieves stress, improves mood, improves sleep quality, reduces the risk of diabetes.