The Paleo Diet is one of the latest eating plans to emerge. It’s not really all that new, but it has just recently become wide spread. In a nutshell, the Paleo Diet is basically consuming whole and natural foods which are as close to a primal diet as one can get. Foods are eaten in as natural of a state as possible and this in effect eliminates processed foods containing preservatives, sodium, additives, various sugars and whole world of unhealthy ingredients including toxins. Foods that are consumed provide substantially more nutrients than processed or pre-packaged foods and as you can imagine there are many benefits for those who observe a Paleo Diet.
Weight Loss for the Long Term
The Paleo Diet offers more than just an intense exercise routine and eating barely enough food go get by. In most cases, people will experience weight loss as well as muscle growth while consuming the Paleo Diet and maintaining an active lifestyle. There are several factors that contribute to this sustained weight loss attributed to the healthy eating plan. By eating naturally wholesome foods, the body’s metabolic process is greatly improved this means better sleep, improved gut health, plenty of vitamin D and Omega 3 fatty acids which are all beneficial for maintaining a healthy weight.
Consumption of Nutrient Rich Foods
Many have the misconception that the Paleo Diet is about just concerned with protein and fat. But in actuality, when processed carbs are eliminated and replaced with healthy fats, seeds, nuts, fruit, vegetables and berries you are offering your body a ton of minerals and vitamins. These nutrients not only work together for improving gut health, but they also increase the amount of nutrients your body absorbs.
Reduction in Bloating
The food consumed on the Paleo Diet contains high amounts of fiber which when eaten along with adequate amounts of water can also help decrease bloating. The eating program is designed to improve the gut flora which is a key part in maintaining a healthy digestive system.
Fats come from healthy sources such as grass fed meats, seafood, butter, ghee, and coconuts. Olive oil, seeds and nuts also provide small amounts of polyunsaturated fats, and healthy ratios of Omega-3 to Omega-6 fatty acids. They also contain no Trans fats. These foods have all the right kinds of fats that help the body maintain healthy arteries, skin and brain function as well as working to decrease inflammation and allergies.
Many people do not understand that the foods we consume can have a positive or negative effect on our moods and disposition. This is attributed to changes in sugar levels in many cases. The Primal/Paleo diet can help individuals have more mental clarity as well as improved moods and attitudes. Many who have suffered with anxiety or depression have also found that their mental state is greatly improved by following this healthy diet option.
Reduced Risk of Disease
By eating wholesome, nutrient rich foods without all the fillers and additives, the body is in a much better state. Not only does the immune system function more efficiently, but the body tends to make less insulin and is more tolerant of glucose. Following the Paleo diet plan can significantly reduce the risk of heart disease, cancer and diabetes.
You know you need to eat right before?and?after your?workoutto maximize your results, but all the info out on there on carbs and protein can be confusing, so we talked to top dietitians and sports nutritionists to learn their favorite gym snacks. Whether you prefer to get your fitness on before the sun comes up or choose to?exercise?after a long day at the office, these nourishing fueling options will ensure that you remain on top of your game.
Pre-Workout:?While sitting down for breakfast may be the last thing on your mind in wee a.m. hours, certain nutrients are essential to make the most of your early gym sesh. Eating a relatively small carbohydrate and protein snack 30 to 60 minutes before you hit the gym, such as a banana paired with a tablespoon of peanut butter, will keep your stomach from grumbling while you work up a sweat. Kristen Carlucci, R.D., nutrition expert for Pitney Bowes Inc., finds that this combination of slow-burning carbs, protein, and a little bit of?healthy?fat?helps to keep energy high and blood sugar levels sustained throughout a workout, while the punch of potassium from the banana aids in preventing cramping.
Post-Workout:?For a nutritious treat you can sip as you get ready to take on your day, whip up a smoothie made with plain nonfat yogurt, mango, pineapple, cinnamon, and a touch of toasted wheat germ. Not only does this beverage taste great, it also blends three important elements of refueling: fluids (provided by water-rich?fruits), carbs (from the fruit and yogurt), and protein (in the yogurt and wheat germ). Emily Ann Miller, M.P.H., R.D., recommends this satisfying smoothie 30 to 60 minutes after an intense hour-long workout, as the fluids will help replenish lost sweat, and the carbs work to restore?glycogen?used during exercise. While the protein helps keep you full and is believed to possibly enhance muscle recovery, Miller says that carbs are key when it comes to replenishing glycogen stores, so aim for three to four times as many calories from carbs than from protein.
Pre-Workout:?Who says cereal is only for breakfast? Consider chowing down on a heart-healthy combo of uncooked oatmeal, dry cereals (such as Grapenuts and shredded wheat), slivered almonds, chopped dates, and low-fat or almond milk 1 to 2 hours before your lunch fitness class, says Nancy Clark, R.D., who recommends this to her clients, including Olympic athletes and members of the Boston Red Sox.
Post-Workout:?A grab-and-go trio of Greek yogurt, an orange, and a red bell pepper is not only convenient, these items are also packed with water to refresh and rehydrate. The Nutrition Twins?, registered dietitians and authors of the book?The Secret to Skinny, say that the orange?s vitamin C is critical for preventing some of the oxidative damage from free radicals, while the red bell pepper is packed with antioxidants to help to repair the damage done tomuscles?and tissues during a strenuous workout, and the yogurt boasts energy-reviving carbs and muscle-building protein.
RELATED:?Learn the?right way to fuel your workout, whether you have an hour, 30 minutes, or 15 minutes before you start your warm-up.
Pre-Workout:?For a carbohydrate-rich snack that fuels muscles and boosts energy levels, try a fruit or jam sandwich on 100% whole-wheat bread an hour before your workout, says?personal trainer?Ruth Frechman, R.D., author of?The Food is My Friend Diet.
Post-Workout:?Curb that famished feeling by snacking on a slice of millet bread along with 1/2 cup each cottage cheese and blueberries 30 minutes after your evening gym session. This snack favorite from?Oxygen?magazine cover model Tiffani Bachus, R.D., focuses on refueling quickly with fast-digesting carbs and protein.