Do you know about Paleo Diet? Paleo diet is the healthiest and nutritious way of eating approach which actually works on your genetics to help you stay lean, strong and energetic! From the latest researches in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines shows that the modern diet which we are having are full of refined foods, trans fats and sugar, that is at the root of cause of diseases like obesity, cancer, diabetes, heart disease, Alzheimer’s, depression and infertility.
From a report by Flegal et al., 2012 68.8% of adults are overweight or obese; 35.7% are obese in USA. In which, 31.8% of children and adolescents are overweight or obese; 16.9% are obese. These numbers are definitely disturbing and it’s important to look for a healthy alternative, so that we can secure our future and live healthy.
There are plenty of diet plans, programs and courses available online and offline which offer you great tips and ideas to lose some extra kilos. Amongst all of them, I personally liked the type of diet, which not just help you to lose weight but also make sure you are healthy and don’t compromise with your nutrition, minerals and vital vitamins which are required for the proper functioning of a body! What’s more interesting in this method is that it do not ask you to stay hungry or to skip your meals. It insist you to eat on regular intervals but healthy.
In this method, they ask you to have leaner protein like fish or seafood, chicken, turkey and lean beef. In fact, chicken recipes are really a healthier alternative to try and it is also quick and easy to make. It says that protein makes you satisfied and filled between your meals which makes sure that you don’t go for any unhealthy snacking. Protein is essential for strong muscles, healthy bones and for good immunity system.
Another important food that you should include is fruits and vegetables and always have the seasonal fruits for sure. You don’t have to overcook your vegetables, simply sauté, grill, steam or just have them raw with your lean protein. It makes your meal complete. Now comes the fat, most of the people believe that fat is not good for our body! Well, you are 50% correct; trans-fat or saturated fat is not good for our body whereas good fats like omega-3 or monounsaturated fat are good for our physical health. It removes cholesterol and improves our skin and hair texture too. However it doesn’t mean you can have them in abundant, keep total fat intake to just 20-33% of calories. You should have unsalted nuts like walnuts, flax-seeds, pumpkin seeds and almonds, instead of regular vegetable oil have olive or canola oil, have some fresh avocados etc. Tip: guacamole and hummus are healthiest dip that you can have instead of cheesy and creamy dips.
One more important fact is calorie intake. And it changes according to the physical activities you perform in a day like an athlete needs more calorie intake then to a person who have a normal sitting job in office. Calorie intake also changes with gender, a females require less calorie intake than a male. There are many tools and applications available online which helps you to calculate calories intake to maintain the current weight. You can later reduce your calorie intake to lose some weight.
The Paleo diet is good for people who are fighting with obesity, diabetics, cancer, heart diseases, and other health related problems. You can find more about this diet here. Other small little things that you can do for a healthy lifestyles are –
- Avoid lifts and escalators use staircase whenever possible
- Sleep is important too, when it comes to weight loss. Sleep at least for 7-8 hours daily.
- Eat fruits and veggies more
- Avoid junks like chips, burgers, and other fast-foods
- Include some physical activities like some sports, walking, swimming, dancing etc. to lose those extra flab and pounds
- Eat healthy but eat on regular intervals. Make sure you have your dinner before 8.
With some simple alterations and change in eating habits; one can led a healthy life for a long run. Be positive and stick to the instructions; remember slow and steady wins the race!