Paleo Diet.docx

Lorenzo, Marianne Angelina R. PALEO DIET Paleo diet otherwise known as Caveman or Stone Age diet was developed by Dr. Loren Cordain. It is basically a high protein, high fiber diet that can cause weight loss without cutting calories leaving the opportunity to enjoy a meal rather than limiting consumption. The aim of this diet is to return to a way of eating that's more like what early humans ate. The discordance hypothesis states that the human body is genetically mismatched to the modern diet that emerged with farming practices. Agricultural and industrial evolution such as farming changed what people ate and established dairy, grains and legumes as additional staples in the human diet. This relatively late and rapid change in diet, according to the hypothesis, outpaced the body's ability to adapt. This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes and heart disease today. In a published article of Dr. Melvin Konner entitled “Paleolithic Nutrition: A Consideration of its Nature and Current Implications” provided data implying that differences between dietary patterns of our ancestors and those prevalent in modern, industrial societies have important implications for health referred to as” diseases of civilization” like heart disease, hypertension, diabetes and cancer.

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This table shows the foods allowed to eat and foods to be avoided. What to Eat What to avoid Fruits  Grains, such as wheat, oats Vegetables  Legumes, such as beans, peanuts and peas Nuts and seeds  Dairy products Lean meats, especially grass-fed animals  Refined sugar Fish, especially those rich in omega-3 fatty acids, such as salmon and tuna  Salt Oils from fruits and nuts, such as olive and  Potatoes coconut oil  Highly processed foods in general

Lean meats such as beef, lamb and chicken and saturated fats like olive oil and coconut oil creates energy through ketogenesis. Vegetables such as the green leafy ones (eg. pechay, kangkong) and camote root crops with root vegetables like carrots and radish are highly recommended in losing weight. Its high fiber content prevents bloated abdomen. Fruits can be eaten liberally such as oranges, apples and berries as dessert. This diet primarily discourage consumption of grains due to its lectin and gluten content, that causes adverse food intolerance. Processed foods also contain high levels of sodium, sugar and preservatives. Starchy foods like potato and taro will cause losing weight harder. Legumes and peanuts are oil-containing that promote the increase in cholesterol production causing heart disease, stroke and diabetes. A typical day following a paleo diet consist of 45% carbohydrate, 35% protein and 20% fat. Sample Meal Plan Breakfast Broiled fish Fruit

Lunch Broiled lean pork Salad (carrot, cucumber, tomato)

Dinner Roast lean beef Steamed broccoli Fruit

Snack Fruit Carrot sticks

The diet also emphasizes drinking water and being physically active every day.