Paleo diet menu for a week for weight loss. The Paleo Diet is a living ancestral diet for health and weight loss. What else can be added to the diet

The hunter-gatherer diet has become very popular over the past few years, gaining a huge following. While it's impossible to know exactly what the Paleo diet menu in different parts of the world consisted of, the researchers believe that the diet was based on whole foods.

This article will look at the principles of such a diet, its pros and cons, and, ultimately, a 7-day meal plan. All this a modern person should know before deciding whether it is worth observing it.

Paleo diet - what is it?

The paleo diet was first popularized in the 70s by a gastroenterologist named Walter L. Voegtlin. It is based on foods that our ancestors are believed to have eaten during the Paleolithic era 1,000 years ago. It was basically anything that could be hunted or harvested.

It is assumed that the human body does not genetically correspond to the modern type of nutrition. Agriculture changed what people ate and began producing dairy products, grains and legumes. This discrepancy is believed to be a contributing factor to the prevalence of obesity, diabetes, and cardiovascular disease today.

The paleo diet is best for people who prefer to focus on the quality and type of food they eat, and for those who don't want to keep track of how much food they eat.

The basic concepts of the Paleo diet remain unchanged and are based on several principles:

• increase protein intake. Meat, seafood and other animal protein products should make up 19% to 35% of the food;
• include low glycemic foods and reduce carbohydrate intake. This means that the main source of carbohydrates will be non-starchy vegetables and fruits, which should take up 35% to 45% of daily calories;
• maintain a high fiber content. Since whole grains are out of the equation, fruits and vegetables will become the main source of dietary fiber;
• increase your intake of healthy polyunsaturated and monounsaturated fats;
• increase potassium intake while decreasing sodium (by reducing the amount of processed foods);
• exclude canned foods from the diet, as well as those that have been frozen;
• balance food acid with a comparable alkaline load. This means that acid-producing foods such as meat, fish, and salt should be balanced with alkali-producing fruits and vegetables.

Advantages and disadvantages

Clinical trials show that the Paleo diet provides various health benefits:

• reduces the risk of cardiovascular disease;
• reduces inflammation and restores immune regulation;
• lowers the risk of cancer;
• reverses diabetes by improving blood sugar regulation and restoring insulin sensitivity;
• promotes healthy weight loss;
• improves digestion and reduces allergies;
• reduces the amount of triglycerides and increases the level of HDL;
• reduces the percentage of body fat and increases muscle mass without the addition of exercise;
• restores cleanliness of the skin and improves the condition of hair, nails and teeth;
• reduces the symptoms of autoimmune diseases.

The diet has a number of contraindications:

• kidney and liver diseases;
• pregnancy and lactation;
• disorders in the work of the gastrointestinal tract;
• stage of exacerbation of chronic diseases.

The disadvantages of the paleo diet are that it:

• limits and eliminates many favorite foods, such as pasta, bread, potatoes, and desserts;
• not suitable for vegans or vegetarians;
• makes it difficult to eat outside the home or in public places;

List of products - what is possible and what is not?

There is no one “right” way to eat for everyone, and Paleolithic people also ate different types of foods. Everything depended on what was available at that time and in the place where they lived.

You need to form your menu on whole, unprocessed paleo foods:

• fruits: bananas, lemons, currants, oranges, pears, avocados, strawberries, plums, limes, papaya;
• vegetables: broccoli, cabbage, peppers, zucchini, asparagus, onions, carrots, tomatoes, green onions, beets, parsley;
• tubers: yams, turnips;
• mushrooms;
• nuts and seeds: almonds, macadamia, walnuts, sunflower seeds, pumpkin seeds;
• eggs;
• meat: beef, lamb, pork, chicken, turkey. Especially herbivores or wild animals, as well as offal and bone broth;
• fish, especially rich in omega-3 fatty acids, such as salmon, catfish, sardines, mackerel, tuna, shrimp;
• vegetable milk from nuts and seeds;
• sea ​​salt, garlic, turmeric, rosemary;
• oils from fruits and nuts, such as olive or walnut oil, avocado oil, and others.

What to avoid:

• cereals: bread, pasta, rice, corn, wheat, rye, barley;
• legumes: lentils, beans, chickpeas, peanuts and peas;
• dairy products;
• sugar and corn syrup: fruit juices, sweets, pastries, ice cream;
• table salt;
• potatoes;
• vegetable oils: soybean, sunflower, cottonseed, corn, grape and safflower;
• margarine and trans fats;
• artificial sweeteners: aspartame, sucralose, saccharin, acesulfame potassium;
• carbonated drinks;
• processed foods: hamburgers, hot dogs, cakes, muffins, waffles, chips.

Menu for the week for women

The appeal of the paleo eating plan is that it is designed in a way that satisfies the body's need for nutrients and also makes the person physically fit and lean.

Typically, on such a diet, there is no need to track calories and macronutrients (BJU). However, if a person needs to lose weight, it is recommended to slightly reduce carbohydrate intake and limit foods high in saturated animal fats.

To draw up an individual nutrition plan, write a letter marked "Paleo diet" to e-mail [email protected]- the author of the project and part-time certified dietitian-nutritionist.

Paleo Diet Recipes

For those who love to cook, there are many interesting recipes with allowed products.

Shrimp skewers

1. Preheat the grill over medium heat and lightly brush the grate with olive oil.
2. Make a mixture of 5 grams of sea salt and the same amount of paprika, garlic powder, oregano and red pepper.
3. Stir the resulting composition with a fork until smooth.
4. In a medium bowl, combine shrimp (450 g) and olive oil (20 g).
5. Add spices and mix shrimp.
6. Thread thin slices of lemon and shrimp onto skewers, punching it once near the tail and once near the head.
7. Cook shrimp for 2-3 minutes on each side.

Egg salad with broccoli

Assemble the following components:

• 1 head, cut into small flowers;
• 6-8 pieces of bacon, cooked and chopped
• 4 eggs, hard boiled and chopped;
• 2 green onions;
• 1/4 cup almonds;
• 3 gr paprika;
• 1/4 cup olive oil;
• 15 grams of apple cider vinegar;
• 15 gr fresh lemon juice;
• sea ​​salt and freshly ground black pepper.

Bring water to a boil in a saucepan. Add broccoli and cook for 5-6 minutes until broccoli is tender and crispy. Drain the broccoli and place in a salad bowl.

In a small bowl, combine oil, apple cider vinegar, lemon juice, paprika and seasoning to taste.

Add the green onions, bacon pieces and eggs to the broccoli salad bowl. Pour the dressing over the salad and gently toss everything together until well coated.

Serve with almond slices.

Spicy apple and carrot soup

Ingredients:

• 4 glasses of water;
• 2 cloves;
• 5 gr dried oregano;
• 5 gr dried basil;
• 3 grams of red pepper powder, cinnamon and nutmeg;
• 1 whole apple (peeled and chopped)
• 1 cup carrots;
• 5 grams of sea salt.

Boil water in a saucepan. Add all seasonings and cook covered for a couple of minutes. Then add apples, carrots and salt.

Stir and cook for 7-8 minutes or until the apples are very soft. Turn off the fire and let it cool down.

Mix with a blender until smooth and serve.

Salad with chicken and avocado

1. Mash 2 medium avocados and combine lime juice (15g) along with sea salt and black pepper to taste.
2. Add minced chicken (200g), diced red onion (50g) and cilantro (50g).
3. Mix everything together and serve immediately.

Salmon with spinach

1. Preheat oven to 200°C.
2. Heat a cast iron skillet over medium heat until very hot.
3. Add 5 grams of olive oil. Then place a piece of salmon, skin side down, in the center of the pan and wait 2-3 minutes.
4. Place skillet in oven and cook salmon until firm to the touch with your finger, about 2-4 minutes depending on thickness.
5. At this time, collect spinach (150 gr) with chopped nectarine (50 gr), tomatoes (80 gr), ½ avocado and walnuts (50 gr).
6. In a separate small bowl, combine freshly squeezed lemon juice (10g) with Dijon paleo mustard, walnut oil (15g) and beat slowly to emulsify. Season with freshly ground pepper.
7. Dress the spinach salad with the prepared dressing and serve with the salmon.

Before we had time to get used to Dukan, "clean" nutrition and the Atkins diet, a new diet came to us - paleontological, or paleo. The main idea of ​​this diet is to return to the roots and try to eat approximately the same foods that made up the human diet in the Paleolithic era. Meat, eggs, plant foods - and a minimum of processing. There is an opinion that such nutrition helps to lose weight and improve health. Like any nutrition system, the paleo diet cannot claim to be the only true one, but there is undoubtedly a healthy grain in it. If you have no medical contraindications, it may well suit you.

Key Principles of the Paleo Diet

What is: lean meat, fish, eggs, nuts, berries, fruits and vegetables, herbs and spices.

What not to eat: cereals and legumes, processed oils and margarine, processed and canned foods, sugar and sweeteners, milk dairy products. Of course, trans fats are also included in the number of prohibited foods.

Paleo menu example for the week

If you've decided to try living like your ancestors, here's what your menu might look like at its simplest. Of course, you can deviate from it, you can alternate the days of the week and replace one dish with another - the main thing is to use the right products. The paleo diet is positive about using the leftovers of yesterday's dishes (ancestors, you know, didn’t throw food away either), so don’t be surprised that this point is taken into account on the menu:

Monday

• Breakfast: Fruits, vegetables with egg, fried without oil
• Dinner : Boiled meat, stewed vegetables with salsa sauce

Tuesday

• Lunch: What's left of Monday's dinner
• Dinner : Fried red fish and vegetables

Wednesday

• Breakfast: Vegetables and meat (what's left of Tuesday's dinner)
• Dinner : Stir-fried vegetables and beef, berries

Thursday

• Breakfast : Fruits and eggs fried without oil
• Lunch : Nuts and what's left of Wednesday's dinner
• Dinner : Vegetables and roast pork

Friday

• Breakfast : Scrambled eggs with vegetables
• Lunch : Chicken salad with nuts, with a little olive oil
• Dinner : Sweet potato, vegetables and steak

Saturday

• Breakfast : Fruits, eggs and bacon
• Lunch: What's left from Friday dinner
• Dinner : Avocado, vegetables and baked red fish

Sunday

• Breakfast : What's left of Saturday dinner
• Lunch : Vegetables with meat on Chinese salad leaves
• Dinner : Vegetables, grilled chicken with salsa

With such a menu, you can not count calories and BJU. But if your primary goal is weight loss, skip the nuts and starchy vegetables and fruits.

Snacks

Paleo or not paleo, but no one has canceled fractional nutrition. Between the main meals, one way or another, you will want to chew something else. Here are a few options for snacking that fit into the principles of the paleo diet:

• Carrot
• Hard boiled eggs
• Fruits
• Nuts (no more than a handful at a time)
• What's left of breakfast or dinner
• Berries
• Homemade beef jerky

Grocery list

• Meat: lean pork, rabbit, beef, etc.
• Poultry: turkey, chicken, etc.
• Fish: mackerel, trout, salmon, etc.
• nuts
• Fresh and frozen vegetables
• Fresh and frozen fruits
• Fresh and frozen berries
• Oils: olive, coconut, etc.
• Sauces: salsa, mustard, etc.
• Seasonings: sea salt, black pepper, garlic, oregano, turmeric, etc.

It seems to many that the concept of "diet" clearly implies the need to suffer from hunger, or at least regularly limit oneself in food and experience discomfort from this.

However, many balanced diets do not require such efforts. Moreover, since these methods do not create stress for the body, they can be regarded as and practiced indefinitely. One of these methods that allow you to lose weight by eating your fill is paleo diet.

A little history of the creation of the paleo diet:

Recall that even in the Paleolithic era, our ancestors took care of their health, getting food, hunting wild animals and looking for edible products in forests and thickets. All the food they got was a simple diet that provided them with a healthy and painless existence.

Remembering this, modern scientists thought: if our ancestors, eating simple and affordable food, felt great, while not suffering from obesity and many other diseases, then why don't we follow their example ... and created a modern Paleolithic diet.

Basic Principles of the Paleo Diet

☀ Complete exclusion of fast carbohydrates.

☀ Refusal of refined products.

☀ Reducing carbohydrate intake in general.

☀ The maximum compliance of the daily diet with the one that the ancient ancestors had.

☀ Eating simple foods, without frills and without overeating, with accustoming the body to what is needed only when there is a sharp feeling of hunger.

The latter is formed in accordance with the habitat and climatic zone. That is, if the entire line of fruits and berries is at the service of residents of the southern latitudes, then for those living in the north, only meat remains.

It is also assumed that active movement should accompany the paleo diet, but whether it will be work in the summer cottage or fitness is everyone's personal choice.

What can

The main thing on which the paleo diet is based is the principle that only food available to primitive man should enter your stomach. That is, it is the most natural food, not processed, not frozen, not greenhouse and, of course, not canned. The effect is achieved through ingenious simplicity - process less and eat clean foods, without flavorings.

There are several food groups that are welcome in the paleo diet.

Meat- low-fat, natural, not frozen and minimally processed. No need to rack your brains and invent a thousand recipes. Eat a piece of meat, like your ancestors, and forget about hunger. It can be steaks, fillets, low-fat cutlets, grilled and steamed meat. In addition, game is welcome.

Fish- absolutely all varieties, as well as various seafood.

Eggs- two yolks a day and unlimited egg whites.

Fruits and vegetables should form the basis of the paleo diet. Any snack consists of berries and fruits, a side dish of vegetables. Avoid potatoes, legumes (including peas and beans), and wheat. These products increase the production of insulin, the feeling of hunger and exhaust the pancreas.

You can eat any fruit, but girls should avoid grapes and bananas. Since these are the sweetest fruits with a high content of fructose, which also tends to be converted into fat.

Nuts and seeds in any form and quantity. But they must all be raw and not fried.

What is not allowed

• gluten-containing cereal products
• beans and lentils
• salt and soda
• hard alcohol and beer
• any products made from whole milk of farm animals
• industrially processed sugars and other carbohydrates, including pasta, sodas, and packaged juices
• refined cooking oils and fats, including soybean oil, sunflower oil, as well as any products with their addition

If you really want to, then you can do a little:

• natural sweets (dried fruits, honey, maple syrup)
• non-grain alcohol (dry red wine)
• fermented milk products or hard cheese without additives (if possible, choose goat's or sheep's milk, not cow's milk)
• lentils, pre-soaked overnight and washed to remove traces of phytic acid

☀ Make a diet of fibrous, coarse foods. Vegetables, cabbage, lettuce, nuts, fruits, seeds are very useful for the body, and such nutrition has a beneficial effect on the heart. However, be careful: the use of coarse fibrous foods is absolutely not suitable for those who have gastritis!

☀ Fruits and berries, such as apples, raspberries, blueberries, strawberries, grapes, should be included in the daily diet, no matter what time of year it is outside. In fact, these products are natural antioxidants, they have an anti-inflammatory effect, contain vitamin C and are a significant part of the prevention of many diseases.

☀ Eat walnuts, almonds and hazelnuts - a source of Omega-3 and non-animal protein.

☀ Of the animal proteins in the paleo diet, mainly fish rich in omega-3 fatty acids, chicken, eggs, turkey meat, cottage cheese, eggs, homemade cheeses are allowed. Add these foods to your diet regularly. But not too often. Also pay great attention to plant-based proteins - for example, soy products.

☀ Add whole grains to your diet, and exclude cereals and flour products. This also applies to pasta, bread, various types of cereals, which contain large amounts of gluten, which leads to disorders of the immune system and the nervous system.

☀ Be sure to add vitamins and minerals in tablet form, even if your diet is rich in natural vitamins.

☀ From tea, give preference to green varieties.

☀ Drink as little coffee as possible. Excessive doses of it can cause nervous system disorders, nervousness and excessive excitability. And this, in turn, can negatively affect the metabolism.

☀ Never neglect breakfast and good sleep, they are the key to health and attractiveness.

☀ Simple carbohydrates lead to deterioration of the pancreas. Even if you ate just one candy or a piece of sugar, the process of insulin production immediately starts in your body, and fats begin to be deposited.

☀ Remember to drink at least 1.5 liters of water a day.

Example of a paleo diet menu for a week

It is worth noting that the above method of catering is not necessarily used for a short period of time. It is permissible to adhere to it for a long time, slightly adjusted according to personal needs and the characteristics of the digestive system.

Monday

Breakfast: 250 g corn or olive oil omelet, a cup of jasmine green tea.

Lunch: 50 g dried pear.

Dinner: a plate of vegetable salad with boiled chicken breast and 40 g of almonds, a glass of still mineral water.

afternoon tea: a handful of walnuts, 2 fresh carrots.

Dinner: 250 g boiled veal, 50 g celery stalks, a cup of herbal tea.

Breakfast: a plate of salad made from grated carrots, chopped apples, raisins and walnuts, a cup of green tea.

Lunch: 30 g candied pineapple.

Dinner: 1 potato, boiled in their skins, 250 g of baked fish, a glass of any freshly squeezed juice.

afternoon tea: 80 g carrot sticks.

Dinner: 200 g grilled turkey meat, 100 g boiled broccoli, a cup of dried fruit broth.

Breakfast: 2 poached eggs, a handful of pine nuts, a cup of black tea.

Lunch: 3 apples.

Dinner: a plate of vegetable salad with tuna, a handful of hazelnuts, a glass of berry compote.

afternoon tea: 40 g dried apricots.

Dinner: 200 g roasted beef meat, 100 g stewed zucchini with cherry tomatoes, 2 peaches, a cup of green tea.

Breakfast: 200 g of scrambled eggs with bacon pieces, 50 g of any berries (frozen if out of season), a glass of orange juice (fresh).

Lunch: 2 celery stalks, a handful of cashew nuts, 100 ml still mineral water.

Dinner: a bowl of cold tomato soup, 1 slice of whole grain bread, 2 apples, a cup of green tea.

afternoon tea: 50 g unsalted pistachios.

Dinner: 2 steamed salmon steaks, 150 g boiled cauliflower, a cup of black tea.

Breakfast: a plate of fruit salad, a handful of almonds, a cup of chamomile tea.

Lunch: 50 beef jerky, a glass of juice.

Dinner: 250 g Chinese cabbage salad, boiled eggs and shrimp, 100 g fried rabbit meat, a cup of green tea with lemon.

afternoon tea: a handful of walnuts with raisins.

Dinner: 1 chicken tobacco with ginger, a cup of black tea.

Breakfast: 200 g boiled chilled chicken breast, 2 cucumbers, 4 cherry tomatoes, a glass of apple juice.

Lunch: 1 ripe banana and mango.

Dinner: a bowl of vegetable soup, 150 g beef stew with vegetables, 2 kiwis, a cup of green tea.

afternoon tea: 50 g prunes.

Dinner: 200 g of boiled fish, a plate of fresh vegetable salad with herbs, a cup of black tea.

Sunday

Breakfast: 200 g omelet with tomatoes and herbs, a handful of any berries, a cup of linden tea.

Lunch: a plate of apple and grated carrot salad, a glass of non-carbonated mineral water.

Dinner: 250 g chicken fillet cooked in the oven, 4 cucumbers, celery stalk, a cup of black tea.

afternoon tea: 2 eggs (hard boiled).

Dinner: 200 g grilled turkey meat, 3 tomatoes, a handful of nuts, a glass of juice.

Diet Benefits

Thanks to the paleo diet, it is possible to normalize metabolism, reduce weight, improve the functioning of internal organs, and get rid of some chronic diseases. Since the main positions in the diet belong to protein products, it is suitable for people who lead an active lifestyle and athletes (protein allows you to build muscle structures). In addition, proteins are very satiating.

Another important nutritional factor of this diet is fruits and vegetables. They are rich in beneficial elements, including antioxidants and fiber. The first - contribute to the neutralization of the action of free radicals, and the second - are involved in cleansing the intestines.

Essential fatty acids, obtained from nuts and seeds, contribute to the normalization of metabolic processes and the absorption of important elements from food.

A big plus of the diet is the absence of the need to count calories - it is only important to properly compose your diet. Another important advantage of this technique is the rejection of artificial additives (this has the most favorable effect on health).

Diet cons

This diet also has a number of disadvantages. Since the diet is based on protein foods, the kidneys are under high stress.

This meal plan is not suitable for vegetarians either - the usual sources of vegetable protein (legumes) are excluded from the diet, and vegetarians do not eat meat. As a result, a protein deficiency may develop.

Another important drawback of the technique is a small amount of carbohydrates. This leads to the appearance of weakness and deterioration of brain activity (it is difficult for a person to concentrate, remember a large amount of information, etc.).

1 5713 3 years ago

The Paleo diet, or as it is commonly known as the "paleo diet" (Stone Age diet), is a modern approach to nutrition that includes the consumption of products from animals and plants, which is based on the approximate diet of ancient people from the Paleolithic era. The modern paleo diet is based on the foods that are available to everyone these days - nuts, greens, vegetables, lean meats.

What is the paleo diet?

The Paleolithic diet is a principle of nutrition that our ancestors adhered to during the Stone Age. Simply put, you eat on the same principle as the ancient people, only in a more modern interpretation. There are many diseases in the world that are caused by malnutrition, which is why highly processed foods are excluded from this diet. In those days, people did not come across such concepts as "cattle breeding" and "agriculture", so here you will not find sweet soda, sugar, dairy products, grains, because in the days of cavemen there were no such products. Therefore, the basis of the diet is occupied by raw fruits and vegetables, high-quality protein, seeds and nuts - this is exactly what was inherent in the diet of ancient people.

In ancient times, when there were no factories and factories for the production of food, cave people ate what nature presented them or what they could cook on their own. Taking into account historical information, it can be argued that humanity simply did not encounter the concept of "obesity", and as such, the problem of being overweight did not a priori exist. Nutritionists wondered if it might be worth returning to the original caveman diet - stop eating fatty and junk food, such as fast food, confectionery and pasta. This is where the concept of "paleo diet" came from - the nutrition of our ancient ancestors of the Stone Age.

Why this particular diet?

The diet is based on fiber and protein. Such products are rich in vitamins and microelements, in particular fiber - everything that is needed for the body. It is healthy, tasty, and most importantly without harm to the figure. Thanks to a certain amount of protein, the recovery of the body is faster, the metabolism is accelerated, and you lose weight. The intestines are cleansed with fiber, and low-calorie foods will keep the weight normal. The main source of carbohydrates is found in vegetables, fruits and greens. The basis of the diet will be coarse fiber, which normalizes the level of sugar and insulin in the blood.

Fats must also be present in food, even when dieting. However, you should not consume everything indiscriminately if fats are exclusively “good”. The so-called "good" fats include poly- and monounsaturated fats, which are found in vegetable oils, seeds, avocados, nuts - these are just the foods that should be consumed in a diet. In addition, it is necessary to completely exclude harmful fats that enter the body through fast food. Completely eliminate salt and sugar, they can lead to hypertension and osteoporosis.

Ease of use

The paleo diet is very easy to use - you do not need to calculate calories and the amount of food consumed every time. You can eat as much as you like, as you will always feel full and full, due to the huge amount of fiber and meat products.

Minimum calories

With this diet, you can eat only those foods that contain a large amount of fiber, as well as meat. Thanks to this diet, there is a loss of fat due to the low calorie content of food. Fortunately, the list of allowed products is quite large and everyone can choose products based on their preferences.

Products allowed for consumption:

• seafood (including fish);
• lean meat;
• raw vegetables and herbs;
• fruits;
• nuts;
• eggs;
• avocado.

Prohibited Products:

Features of the paleo diet

By following such a diet, your body is cleansed of harmful substances, namely gluten, chemical additives, simple carbohydrates, gluten, sweeteners and more. Eliminate sweet drinks with gas from your diet, replace better with purified or mineral water without gas (preferably). Water is useful for our body, it is the main component.

What is important - the products that are part of the diet are absolutely affordable financially and do not require huge costs, as is the case with diets. In addition to the fact that your body will be able to cleanse itself of toxins and extra pounds will go away, this diet helps to build muscle mass. And in order not to have a strong load on the stomach, eat throughout the day in small portions.

Diet Rules

Now consider the basic principles of the diet, which must be followed:

How to adapt to a new diet?

You need to clearly understand for yourself what a paleo diet is, and this is a healthy and healthy diet. Evaluate your strengths and think about whether it is worth starting at all, and whether willpower is enough. Each human body can perceive a new diet differently, for some it is a serious shake-up. If you use a diet for long-term purposes, the body has to adapt to a new type of food. Give up your favorite buns and pasta not immediately, but gradually. First by reducing the portion size, and then completely removing one product after another. Eventually, your body gets used to the new type of food.

Benefits of Eligible Foods

• Fish is rich in phosphorus and omega 3, thanks to these elements, blood pressure is reduced.
• The paleo diet includes meat products, which contain a lot of protein and glutamine, from which the body recovers much faster. Thanks to carnitine, fats are used for the benefit of the body as energy, if the correct amount of carbohydrates is consumed. Metabolism allows you to burn a large number of calories. It is better to cook meat using olive oil.
• Almost no diet can do without fresh vegetables and herbs. These products contain a lot of protein, the acid-base balance is shifted to the acid side, and thanks to vegetables, this level is normalized. Vegetables contain many minerals and nutrients needed by the body. They can be eaten without restrictions, but you should not abuse beets and potatoes, in particular those foods that have a high starch content.
• Nuts give us energy, minerals, vitamins, including proteins and fats.
• Fresh fruits contain many antioxidants, minerals and vitamins with which the body can survive stress and illness.
• The oils contain omega 6 and 3 acids, which have a positive effect on hormonal development. They also improve brain function and have a beneficial effect on the nervous system.

Sitting on such a diet, your metabolism is preserved, you eat high-quality and unprocessed foods - fresh and raw vegetables and fruits, you are saturated and have energy for the whole day, weight is lost forever, the body is restored and cleansed, the immune system is strengthened.

Flaws

• Lack of Ca and vitamin D in the body.
• Low carbohydrate content.
• There is a load on the kidneys due to high protein intake.
• The diet is not intended for vegetarians.
• Protein deficiency develops.

What Does the Paleo Diet Do for CrossFitters?

Those who make their choice in favor of crossfit are set by the initial goal - to lose weight and bring the body into athletic shape. Long and intense workouts, including a paleo diet, together give excellent results. Fats begin to break down more intensively according to this scheme - after training for all muscle groups, the body begins the recovery phase. The muscles begin to lack glycogen, but professional athletes, namely crossfitters, replace it with simple carbohydrates. If an athlete seeks to burn their own fat, eating protein foods after training instructs the body to break down its own fat, using it as energy. That's why the combination of CrossFit and paleo diet is so effective, weight loss is guaranteed.

There are situations when crossfitters feel sharp fatigue while dieting and playing sports. To avoid this, you should eat more fruits, in particular peaches, bananas, pears. Do not forget about nuts, fish, which are rich in fatty amino acids.

CrossFit founder G. Glassman is the first to experience the combination of diet and exercise. According to him, everyone who adheres to proper nutrition should eat more fresh vegetables and fruits, meat and fish in their diet, limit themselves completely from starchy foods and sweets, especially eliminate junk food. The CrossFitter considers the paleo diet to be very effective for the body, but according to him, excessive consumption of carbohydrates can lead to diabetes.

The world-famous athlete Jackie Parez felt the superiority of the result in the combination of CrossFit and the paleo diet. Previously, Jackie did only cardio and did not monitor her diet, and as such, there were no changes in her figure. After training with a trainer began on the CrossFit circuit training system, and the paleo diet became her daily diet, the result was not long in coming.

One of the weekly paleo diet options

Before you go on a diet, follow some recommendations:

• Drink plenty of clean water before meals and throughout the day. Don't forget to take a bottle of water with you to your workout.
• Do not expose vegetables to a long heat treatment, otherwise all useful substances are lost.
• It will not be superfluous to take a vitamin complex, but first, consult your doctor.
• Doing crossfit every day, boldly increase the amount of carbohydrates consumed, as a lot of energy is spent on classes. You can also increase the amount of proteins.
• If your plans do not include strict adherence to a diet, add fermented milk products to your diet.
• Fish and meat are best cooked in a pan.
• Crossfit classes along with the use of a diet will bear fruit.

Conclusion

Before using the Paleo diet, check with your doctor. You should not sit on it abruptly, otherwise your body can get significant stress. Do it gradually, replacing unhealthy foods with healthy ones, and eventually get rid of the first one altogether. This diet is suitable for those who want to lose weight, but it is not intended for those who often do cardio training. The paleo diet is for true CrossFitters.

Many people dream of losing weight and getting in shape. Recently, the paleo diet has received widespread and good reviews. This type of nutrition includes simple recipes that help to heal the body, lose weight, improve the condition of the skin, hair and nails. From the products allowed in the diet, you can make a simple and convenient menu for the week, which does not require a lot of expenses and time for cooking. This will help control nutrition to improve the figure. Read on to find out what the paleo diet is and how it works.

What it is?

The Paleo Diet is an abbreviation for the term Paleo diet. It is also called the "diet of the ancients". This unusual way of eating got such a name for a reason. American nutritionists, Oz Garcia and Lauren Cordain, came up with the paleo diet, based on knowledge of how our ancestors ate during the Paleolithic era. Experts believe that since then the human genetic code has not changed much, and nutrition based on natural products is best suited for the body.

Ready-made food, semi-finished products, foods rich in emulsifiers and flavor enhancers have a negative impact on health. The creators of the paleo diet recommend abandoning them for a while in order to improve the body. The main goal of Paleolithic nutrition is to restore health, but people successfully use this diet to get rid of extra pounds. Rich in vitamins, trace elements, the paleo diet menu has many advantages:

• Normalization of hormonal levels;
• Preventive action against diseases such as atherosclerosis, hypertension, other pathologies of the cardiovascular system;
• Increasing stress resistance and improving mood;
• Loss of excess weight;
• Normalization of blood pressure;
• Decrease in cholesterol and sugar levels in the blood.

Menu principles

What are the main foods on the paleo diet menu? These are vegetables, fruits, roots, lean meat, nuts, eggs, dairy products. Be sure to take vitamins with such a diet in order to maintain their balance in the body. The paleo diet saturates the body with useful substances, but with the lifestyle that a modern person leads, they will not be enough. Basic principles for compiling a paleo diet menu:

1. Give preference to natural products that grow in the wild. Completely give up semi-finished products, flavor enhancers, unhealthy snacks.
2. Fibrous vegetables, fruits, nuts, seeds are the basis of your diet. This is an excellent support for the heart muscle and the prevention of cardiovascular diseases.
3. Berries, fruits with antioxidant effects, introduced into the paleo diet menu, will help improve mood, tone the body, and normalize the immune system.
4. Eat nuts, such as hazelnuts, almonds, which are a source of non-animal protein.
5. Avoid white sugar during the paleo diet, as well as foods and drinks that contain it. This product provokes increased production of insulin, which contributes to weight gain. Replace it with honey, coconut sugar.
6. Stop drinking coffee. The drink raises the pressure, unbalances the metabolism, causes irritability. It is also better to refuse tea, but if it is difficult, drink green or herbal tea.
7. Drink pure non-carbonated water. The creators of the paleo diet recommend giving up all other drinks.
8. Eat animal proteins in the form of lean meat and fish, dairy products, eggs.
9. Refuse flour products and cereals from cereals, dairy products, legumes, large amounts of salt.

In addition to following a new diet, you should change your lifestyle. Nutritionists advise eating a little, in small portions and playing sports - then the results from the paleo diet will be more noticeable. In addition, you should eat only when there is a feeling of hunger. An active lifestyle will help you burn stored fat faster along with a paleo diet.

Menu for the week

From the list of products presented above, you can create an interesting and varied menu of the paleo diet, which does not require much time for cooking, allows you to control the intake of necessary substances into the body. It is advisable not to subject natural food to excessive heat treatment so that the beneficial components in its composition do not disappear. Every day of the paleo diet, immediately after waking up, it is recommended to drink a glass of plain water at room temperature, as well as a quarter of an hour before lunch and dinner. Sample Paleo diet menu for a week:

Monday

• Breakfast - omelet from 2 eggs in olive oil.
• Lunch - candied pineapple (30 grams).
• Lunch - baked lean fish, 1 jacket potato, carrot juice.
• Dinner - vegetable salad, 200 grams of boiled chicken fillet.

Tuesday

• Breakfast - fruit platter, 100 grams of cottage cheese.
• Lunch - carrot sticks (no more than 90 grams).
• Lunch - boiled chicken breast, vegetable salad, hazelnuts (50 grams).
• Dinner - boiled broccoli (100 grams), steamed fish (200 grams).

Wednesday

• Breakfast - fruit platter, scrambled eggs from two eggs.
• Lunch - an apple, some nuts.
• Lunch - green salad with olive oil, 150 grams of boiled seafood, fruit.
• Dinner - boiled or steamed cauliflower with broccoli, 100 grams of boiled chicken.

Thursday

• Breakfast - Assorted berries (up to 400 g), scrambled eggs with two eggs.
• Lunch - A small piece of lean meat, an apple.
• Lunch - Steamed red fish steak, vegetable salad dressed with lemon juice or olive oil.
• Dinner - 150 grams of steamed chicken fillet, green salad.

Friday

• Breakfast - a handful of almonds, fruit platter.
• Lunch - banana, some nuts.
• Lunch - Chinese cabbage salad with olive oil (up to 260 g), chicken fillet (up to 150 g), 1 boiled egg.
• Dinner - 3 tomatoes, a small piece of steamed fish.

Saturday

• Breakfast - 1 poached egg, a handful of berries.
• Lunch - a small portion of salad with grated apples and pieces of avocado.
• Lunch - chicken breast in the oven, salad with cucumbers and celery.
• Dinner - steamed red fish steak, vegetable salad.

Sunday

• Breakfast - assorted berries (a handful), an omelet with two eggs and herbs.
• Lunch - a handful of nuts, celery stalks (2 pieces).
• Lunch - a plate of gazpacho, boiled chicken breast.
• Dinner - boiled turkey (up to 200 g), broccoli (up to 100 g).

A low-calorie paleo diet will help you feel great. If you are an active sports person, you can increase your carb intake with fruit and add more protein foods. In a simplified version of the paleo diet, it is allowed to fry meat and fish products instead of boiling and steaming.

Dish recipes

For those who love to cook, experienced chefs have come up with some interesting recipes with allowed paleo foods. They will help to significantly diversify the menu. You can use step-by-step instructions or create some unique recipes for your Paleolithic diet yourself.

Broccoli cream soup with nuts

You will need:

• 1 onion;
• 3 cups broccoli;
• 1/4 cup pine nuts;
• olive oil;
• vegetable broth.

Cooking:

1. Wash the onion, chop, fry.
2. Add stock and broccoli to skillet.
3. Boil for a quarter of an hour.
4. Whisk in a blender.

spinach pkhali

You will need:

• half a kilo of spinach;
• walnuts (145 g);
• a quarter of hot green pepper;
• cilantro (100 g);
• garlic (clove).

Cooking:

1. Wash vegetables and herbs.
2. Boil water in a saucepan, boil spinach for 10 minutes. Press carefully. Pour into a blender.
3. Add the rest of the ingredients to the spinach, beat until smooth.
4. It can be eaten with pomegranate seeds and a drop of olive oil.

Sweet potato casserole

You will need:

• bulb;
• sweet potato (200 g);
• 100 g minced chicken;
• 1 egg;
• pepper;
• lemon juice.

Cooking:

1. Grate the sweet potato.
2. Cut the onion into small cubes.
3. In a baking dish, mix the egg, minced meat, onion, sweet potato, pepper. Spray with juice.
4. Bake - half an hour at 200 degrees.
5. Garnish with basil when serving.

Doctors' opinion

Given the spread of the Paleolithic type of nutrition, doctors managed to form an opinion and make reviews about the Paleo diet. Experts agree that a natural diet really helps to lose weight and improve health, and serves as a prevention of many diseases. Food on the Paleolithic menu is suitable for almost all people, except for those who suffer from kidney and stomach pathologies. Doctors recommend monitoring your condition when switching to a paleo diet and adjusting it according to the characteristics of your body.