Diet Chart For paleo

Paleo diet refers to the diet plan that takes us back to to the old ways. The diet stresses on the fact that although evolution is a continuous process, humans have not had such speedy evolution to cope up with all the sugars and fats that we have been consuming as our diet daily. Simply put paleo diet says “if cavemen didn't eat it, neither should you.” The aim of the paleo diet is to return to the way of eating that is more like what the early humans ate. The carbs that we consume are way too much than what is needed. It is the reason why we are storing more and more fat which leads to bags of fats and big bellies. As easy as this simple guideline may seem, it is not that easy to follow and remember.

The paleo diet includes:

1. Fruits, vegetables, meat, etc.
2. While it prohibits cereal, caks, biscuits, and jams.
3. The only approach to this diet is to make it a habit to think before you consume any of the foods, “did my ancestors ate this type of dishes?” and you will get your answer.
4. No dairy products are allowed but the dairy itself is allowed. Example: no cheese, butter, condensed milk. But milk itself is okay(although if you are on a weight loss diet you might wanna avoid that too).
5. It is important that you follow this regime for 30 days before passing a judgment on it.
6. Give your body 30 days and see the improvements for yourself.
7. If you are happy with the results, you can continue with paleo diet making it your lifestyle.

1. Sugar and High Fructose Corn Syrup: Soft drinks, fruit juices, table sugar, candy, pastries, ice cream and many others.
2. Grains: Includes breads and pastas, wheat, spelt, rye, barley, etc.
3. Legumes: Beans, lentils and many more.
4. Dairy: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
5. Vegetable Oils: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.
6. Trans Fats: Found in margarine and various processed foods. Usually referred to as "hydrogenated" or "partially hydrogenated" oils.
7. Artificial Sweeteners: Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium. Use natural sweeteners instead.
8. Highly Processed Foods: Everything labelled "diet" or "low-fat" or has many weird ingredients. Includes artificial meal replacements.

Do's & Dont's

1. Eat plenty of meat, including beef, lamb, poultry, pork, organ meat, fish and seafood.
2. Eat many eggs, especially egg yolks, they are important for paleo-vegetarians who want to gain muscle and lose fat.
3. Eat lots of vegetables, in a wide variety. Here’s just a few: broccoli, cauliflower, bell peppers, brussel sprouts, carrots, bok choi, tomatoes, cucumbers, watercress, spinach, kale, yellow squash, zucchini, beets, turnips, parsnips.
4. Eat healthy fats, such as animal fat (lard, tallow, bacon fat), ghee, olive oil for salads, coconut oil for cooking.
5. Stick to quality meat when making decisions in your grocery aisle, . Animal fat itself can be very healthy.
6. Eat moderate amounts of fruit, with focus on berries (blueberries, blackberries, strawberries).
7. Go easy on starchy vegetables. If your goal is fat loss, you should strictly limit starchy vegetables such as sweet potatoes.
8. Avoid grains. Grains are source of systemic inflammation and other problems connected with carb over-consumption.
9. Avoid sugar. Avoid all forms of added sugar, not just table sugar. That includes maple syrup, Splenda or Stevia.
10. Avoid most dairy products. Although occasional consumption of full fat dairy products, such as unsweetened whip cream or Greek yogurt, won’t necessarily hurt you.

1. Meats: Beef, lamb, chicken, turkey, pork and others.
2. Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
3. Eggs: Choose free-range, pastured or omega-3 enriched eggs.
4. Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
5. Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries, avocados and more.
6. Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
7. Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
8. Healthy Fats and Oils: Extra virgin olive oil, coconut oil, avocado oil and others.
9. Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.