Should you be back in the cave to be healthy?
What are the theories behind the caveman diet?
What is Paleo Diet?
: It’s a dietary plan that is included lean meats, fish, fruits, vegetables, seeds, and nuts that might have been eaten by hunting or gathering during the stone age.
Humans first lived a sedentary lifestyle in the Neolithic period and started farming, which changed what people ate and established dairy products, legumes, and grains. It affects human stable foods, which might be caused obesity, diabetes, and heart disease.
What will benefit you?
Maintain a healthy weight
A healthy way to lose weight or weight management
Improve glucose intolerance, insulin resistance, and blood pressure
Lowering saturated fat and maintaining good fat, such as unsaturated fat
How to be a Paleo Dieter?
Foods to eat
Lean meats (grass-fed), organ meats, and wild game
Fish (rich in omega-3 fatty acids, such as salmon, mackerel, and albacore tuna)
Oils from fruits, and nuts, such as olive oil or walnut oil
Fruits
Vegetables and roots
Nuts and seeds
Foods to limit
Highly processed foods
Refined sugar and salt
Dairy products
Grains, such as wheat, oats, and barley
Legumes, such as beans, lentils, peanuts and peas
Is the paleo diet suitable for you?
The Paleo diet excluded whole grains and legumes, and dairy products, which contain good sources of fibres, vitamins, proteins, and calcium.
It’s always good to combine with other diet plans, which can help individual needs, such as the Mediterranean diet, DASH diet, Keto diet, MIND diet, or intermittent fasting diet.
Also, being a paleo dieter can be too expensive, and other diets can be more accessible and affordable.
Okay, let’s get started.
This meal plan is an example only. (Calculated approximately only)
Total calories: 1,500 Kcal/ Day (Calculate your recommended calories)
MEAL 1: Fruits and nuts salads (blueberry, strawberry, banana, cashew nuts & Almond (347 Kcal)
–Banana 100g: 89 Kcal
-Strawberry 100g: 33 Kcal
-Almond 20g x cashew nuts 20g: 225 Kcal
Meal 2: Grilled chicken & Avocado with green salads & fresh orange juice(514Kcal)
-Grilled chicken breast without skin 100g: 240 Kcal
-squashed Avocado 1/2 with squeezed lemon: 130 Kcal
-Green salads 30g with olive oil 1tsp & balsamic vinegar 1tsp: 50 Kcal
-Fresh orange juice 200ml: 94 Kcal
MEAL 3: Grilled salmon Steak with pan-fried vegetables with salads and dessert of mango sorbet (639 Kcal)
-Salmon Steak 200g: 416 Kcal
-Onions 50g & Broccoli 50g & carrot 50g: 57 Kcal
-Salads Mix 30g: 5 Kcal
-Olive oil 1 tsp & balsamic vinegar 1 tsp for salads: 45 Kcal
-Mango sorbet 100g: 116 Kcal
You can change different types of fat, protein, or carbs accordingly.
*Use salt & pepper slightly for all meals*
Food Guide to each nutrition
Fats
olive oil, avocado oil, olive, avocado
Nuts (Almond, Brazil nut, walnuts, macadamia nuts, hazelnuts, pumpkin seeds, sunflower seeds)
Proteins
Fish (Salmon, mackerel, Tuna, swordfish)
Poultry (chicken, turkey, duck)
Egg
Lean meat (grass-fed Beef, pork, organ meats)
Vitamins & Minerals
Cabbage/ Asparagus
Broccoli/ Cauliflower/ Brussel sprout/ Kale
Roots (onion/turnips/ginger/beets/garlic/radishes/fennel/carrot/celeriac)
Mushroom/ Tomatoes/ Cucumber/ onion
Green bean/ Eggplant/ Celery
Leafy veggies (Spinach, rocket salads or any green leafy)
Apple, Orange, Banana, Berries, Grapefruit, Pear, Watermelon
Should you exercise?
The paleo diet recommends 20-30 minutes of moderate exercise such as power walking, circuit weight training, reformer Pilates, or whatever suits your lifestyle. In addition, the paleo diet emphasises being active and drinking lots of water.
During the Stone Age, if individuals managed to survive past the age of 15, the most common age of death was around 72 years, a relatively high number due to a low survival rate.
As detailed in the book “The Worst Mistake in the History of the Human Race,” tribes like the Kung or Hadza spent roughly 12 to 19 hours per week hunting during the Paleolithic era. They consumed an average of 2140 calories daily, with around 93g of protein each day. Their diet included over 75 varieties of wild plants.
Despite our efforts to prolong life, it seems we’ve focused more on extending average lifespans rather than improving their quality. While we have numerous time-saving products and services that enhance convenience, these advancements have contributed to significant environmental damage.
The choices we make in our diet could hold a key to harmonious coexistence with nature.
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