The Paleo Diet – A Beginner’s Guide with Paleo Diet Meal Plan

Paleo Diet for weight loss

The “Paleo” word has been derived from the Paleolithic age and so as the paleo diet. Paleo diet is based on the foods which were supposed to be eaten by the human beings in the Paleolithic age which dates back to approximately 2.5 million years ago. This diet includes foodstuffs that were taken by hunting or gathering for example – fruits, vegetables, seeds, nuts, fish, and lean meat. 

Hunters and gatherers had a lower rate of lifestyle diseases like obesity, heart diseases, and diabetes as most likely they used to eat fresh vegetables, fruits, or a simple food-based diet.

In this blog, we are going to discuss the meal plan, benefits, and a lot many important things about the paleo diet so buckle up and let’s start.

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What is Paleo diet?

The purpose of the paleo diet is to return back to the Paleolithic age in terms of food habits. In ancient times and prehistoric era, human beings were not that much vulnerable to the diseases as they are now. Today almost every other human in our society suffers from diseases or certain health conditions which are directly linked to our food habits.

In this 21st century, it is rare to get some pure and healthy foodstuff that can enhance the health of a person. The fast-foods, oily foods are becoming a part of our life and we are forgetting to take food as its original forms. So, this paleo diet has been introduced to get back to the Paleolithic age while eating.

Another purpose of getting on the paleo diet is losing weight or maybe a fat loss journey. You have to include high protein diets and low carb diets in your schedule for weight loss.

Now, you know that what is Paleo Diet for weight loss, let’s talk about what can you eat on the paleo diet and what not.

What to eat in paleo diet?

Now, when we know about this paleo diet, we should know about the foods that are part of Paleo Diet. The Paleo Diet includes:

  • Vegetables
  • Fruits
  • Nuts and Seeds
  • Lean meat especially from the grass-fed animals
  • Fish like salmon, albacore tuna, and mackerel that are rich with omega–3 fatty acids.
  • Oils from fruits and nuts like walnuts and olive.

What to avoid in paleo diet ?

There are also few foods that you should avoid during Paleo diet for weight loss. Those are:

  • Refined Sugar
  • Salt
  • Dairy products
  • Potatoes
  • Legumes like peanuts, beans, lentils, and peas
  • Grains such as wheat, barley, and oats
  • Processed food

Sample paleo diet plan for a week

paleo diet plan for weight loss

Following is a sample of the paleo diet to give you an idea that how your dining table will look when you will jump to the paleo diet for weight loss.

You can modify the food as per your choice but make sure you are avoiding the food which is mentioned above.

Here is the Paleo Diet for weight loss plan:

Day 1 – Monday 

Breakfast – Broiled salmon and cantaloupe with one piece of fruit of your choice.

Lunch – Chicken salad cooked in olive oil and some nuts.

Dinner – Burgers (no bun) fried in butter, with vegetables and some salsa.

Day – 2 Tuesday

Breakfast – Eggs and bacons, with any fruit of your choice.

Lunch – Broiled lean pork loin plus salad (carrot, tomatoes, cucumber, walnuts, and lemon juice).

Dinner – Butter fried Salmon along with vegetables

Day – 3 Wednesday

Breakfast – Leftover meat from the previous night along with some vegetables

Lunch – Sandwich with meat and vegetables

Dinner – Beef stir fry with vegetables and some berries.

Day – 4 Thursday

Breakfast – Fruit of your choice with some eggs

Lunch – Leftover beef stir fry with vegetables from the previous night and some nuts.

Dinner – Fried meat with vegetables and a fruit.

Day – 5 Friday

Breakfast – Vegetables cooked in coconut oil and eggs.

Lunch – Fried chicken in olive oil with salad and some nuts.

Dinner – Sweet potatoes and vegetables.

Day – 6 Saturday

Breakfast – Eggs and bacon along with a piece of fruit.

Lunch – Leftover steak and vegetables from the previous night.

Dinner – Baked salmon and avocado

Day – 7 Sunday

Breakfast – Meat and vegetables

Lunch – Sandwich, meat and fresh vegetables

Dinner – Grilled chicken wings along with vegetables and salsa.

So, this was the sample meal plan of the paleo diet for one week. Let’s check out some benefits of paleo diet.

Health benefits of Paleo Diet

1. Healthy brain

One of the major food stuff in the paleo diet is salmon which is a great source of omega 3 fatty acid that contains DHA which is good for eyes, heart and brain. Omega 3 is also known as polyunsaturated fatty acids which is an very necessary for brain functioning and development.

2. Reduces fat and increases muscle mass 

In paleo diet plan the consumption of the meat which means body is getting enough healthy protein. Protein is very important for building muscles, also muscles are directly proportional to the metabolism which means more muscle mass more will be the metabolism. 

3. Vitamins and minerals

While following paleo diet your body will get enough vitamins and minerals from the selectively chosen food stuff like vegetables and fruits. Green vegetables and fruits are going to be the important part of the paleo diet. Vegetables are the important source of nutrients including potassium , folic acid, vitamin A, vitamin C and dietry fiber.

4. Better digestion and Absorption

If you suffer digestive issues quit often than it is right time to start paleo diet. Whatever you will eat during paleo diet meals, you will be eating all that food which your ancestors used to eat in the Paleolithic age, and obviously you will be able to digest it all. In addition your stomach will develop enough strength and will improve its digestive capabilities.

5. Weight Loss

It is a low carb diet which is definitely going to fuel your fat loss goals and will help you to get your desired body. You will remove all that stuffed and processed food during paleo diet and hence there will be a reduction of that unwanted fat on your body.

So, these were few benefits of paleo diet, there are still a lot many other health benefits. After reviewing the benefits of paleo diet it will not be more difficult for you to follow it. Of course, this paleo diet can have a drastic change in your life, it will not only improve your health but it will also encourage you to live a healthy life. 

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The basic idea behind the paleo diet is to avoid processed food so that you can get rid of that unhealthy fat for a while (till the time you don’t start eating processed food). There is no one way to follow paleo diet you can adjust the meals as per your choice but make sure they should be paleo diet friendly.

If you are on a fat loss program then you should definitely try it to get your fat loss goals fast.

“Eat healthy, Stay Healthy”

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