Do you want to start eating healthier? Do you want to lose
weight? Maybe you want to do both and have been thinking about trying
the Paleo diet. But what is it exactly? Is there a Paleo food list or
Paleo shopping list to follow? First you should be aware of an important
distinction: making the switch to Paleo is more of a lifestyle change
than a diet. A diet is something you do for a little while to obtain a
certain result. A lifestyle change is an adjustment you make and plan to
stick with for the long haul.
The Paleo diet's goal is to restore
our eating patterns to that of our ancestors and return to our dietary
roots. It's based on what people ate in the Paleolithic or caveman age,
before the Agricultural Revolution. They ate wild game, nuts, seeds,
berries, vegetables and fruit because that's what was available at the
time. Their food came from natural sources and wasn't loaded with
pesticides, herbicides and other additives the way our food is today.
Pictures of cavemen feature men who were athletic, muscular and lean.
Compare that with the average person, who is overweight and lacks
energy. The way cavemen ate promoted good health and physical fitness,
and following their example will do the same for us.
If you decide to follow the Paleo food list, there are certain food groups to embrace and certain food groups to avoid. This information should inform your choices on your trips to the grocery store. As such, this food list will also double as your Paleo shopping list.
The food groups you can eat include meat, fish and seafood, vegetables and fruit, and certain oils and fats. While adding these items from the Paleo food list to create your Paleo shopping list be sure to look for organic, unrefined or better yet, head to your local Farmer's Market to purchase the items.
The following is a description of the food groups you should use to create your Paleo shopping list:
Meat
Meat will be an essential part of every meal because of the limited carbohydrates you will consume; you'll need it for the protein and energy it provides. Be sure the meat is lean and organic, if possible, and avoid processed versions such as luncheon meat and hot dogs. By consuming more of the right kind of meat, you're training your body to rely on it for energy rather than carbs. Lean protein also helps to build strong muscles and bones, makes you feel full and keeps you satisfied between meals longer. Eggs fall into the meat category as well.
Fish and Seafood
Fish and seafood are rich in vitamins, minerals and protein. They are also rich in healthy Omega-3 fats, which can help lower cholesterol. This includes shellfish like lobster and shrimp. Adding fish and seafood provide a variety so that you don't have to always eat chicken, beef or pork. Fish has been shown to enhance brain development, and fatty fish like salmon are particularly healthy.
Vegetables and Fruit
You'll be eating a lot of vegetables and fruit and they will appear on your Paleo shopping list often. As a result, you may want to locate the nearest farmer's market to be sure that your produce is fresh and free of chemicals. Vegetables and fruit provide the body with much-needed vitamins, minerals and antioxidants, and they help prevent a number of diseases. They can provide the carbs your body craves without the unhealthy side effects. Fruit can also satisfy your sweet tooth because it consists of natural sugar. Just don't eat too much, as the calories can add up.
Oils and Fats
We've
all heard how unhealthy fat is; however, some fats are actually good
for us. These include monounsaturated fats and Omega-3 fats, which can
be found in avocados, nuts, coconuts, olive oil and fish oil. The fats
found in these foods can reduce the risk for heart disease, cancer and
diabetes, among others.
Food Groups to Avoid
There are also food groups to avoid if you're following a Paleo diet menu. The items listed below do not belong anywhere near your Paleo shopping list. These include grains, legumes, certain fats, refined or excess sugar, dairy products and alcohol.
• Grains. Grains are prohibited because they are full of gluten, which is hard to digest, and many people have an intolerance for it. Grains are also full of harmful lectins, which affect the gastrointestinal tract. The carbs in grains turn into glucose in our system, which is more likely to be stored and converted to fat.
• Legumes. Legumes are prohibited for much the same reason as grains. They are high in carbs; therefore, they incur the same risks. This includes peanuts because they're legumes, not nuts.
• Certain fats. While some fats are encouraged on the Paleo diet, others are not. These include unhealthy fats such as saturated fat, polyunsaturated fat and trans fat, which can be found in processed meat, butter, vegetable oil and processed food.
• Refined sugar. Refined sugar is found in baked goods and prepackaged foods and can cause your blood sugar to rise and fall, which keeps you from burning fat efficiently. Bad sugars include fructose, corn syrup and added sugars. Fruit juice is high in sugar, so it should be eliminated. Man-made sweeteners like Equal and Splenda should also be avoided.
• Dairy. Most people are lactose intolerant, and there's a reason for that. Until we reach age two, our bodies produce lactase, the ingredient that helps digest lactose. Why age two? Could it be because we no longer require milk after that age? In addition, humans are the only mammals who drink the milk of other mammals, and this is often the cause of intolerance.
• Alcohol. Alcohol is on the list because it contains processed ingredients and toxins, which is what you are trying to eliminate from the body with the Paleo diet. However, there are certain types of alcohol that you can drink in moderation while others (e.g. beer, wine coolers, liquers, mixed drinks/mixers) should be avoided all together. If you decide to have the occasional drink, choose one of the following:
- 100% agave tequila,
- 100% organic red and white wine from local sources,
- Potato vodka or Ciroc Vodka, which is made from grapes and not grains, or
- Hard Ciders
Paleo Shopping List
You'll be cooking a lot more on the Paleo diet, and that's a good thing. It's certainly healthier than eating out. But your success begins in the grocery store. Be prepared when you go shopping. Prepare a Paleo shopping list so you'll know exactly what you need to buy and what to avoid. Make a Paleo grocery list before you leave the house, and stick to the list when you go to the store, avoiding the temptation to purchase unnecessary items. If there are Paleo recipes you want to follow, write down the ingredients you will need.
You already know you have to avoid pre-packaged and pre-prepared food when assembling your Paleo food list, but you should also check the labels of foods that appear healthy. They could have added sweeteners, sodium or gluten. A good rule of thumb is to limit items purchased from the aisles in the middle of the store and focus on the outside perimeter, where meats, fruit and vegetables are kept.
Enjoy the Benefits
Because switching to Paleo is a lifestyle change rather than just another fad, you won't be following the guidelines found in other diets, such as counting calories, managing portion size or maintaining specific nutrient percentages. The goal is to prepare your Paleo shopping list and select foods that will allow you to eat in a healthy manner on a consistent basis. Simply eat until you're satisfied and don't eat again until you feel hungry. The Paleo diet allows you to take cues from your body about what it needs at any given time. Switching to Paleo will provide numerous benefits as you move away from unhealthy choices to embrace healthy options. You will lose weight, gain muscle, reduce blood pressure and glucose levels, and have more energy to enjoy the activities you love the most.
Read More:
♦ 7 Homemade Detox Drinks for... ♦ 16 Simple Tweaks To Help You Lose Weight
If you decide to follow the Paleo food list, there are certain food groups to embrace and certain food groups to avoid. This information should inform your choices on your trips to the grocery store. As such, this food list will also double as your Paleo shopping list.
The food groups you can eat include meat, fish and seafood, vegetables and fruit, and certain oils and fats. While adding these items from the Paleo food list to create your Paleo shopping list be sure to look for organic, unrefined or better yet, head to your local Farmer's Market to purchase the items.
The following is a description of the food groups you should use to create your Paleo shopping list:
Meat
Meat will be an essential part of every meal because of the limited carbohydrates you will consume; you'll need it for the protein and energy it provides. Be sure the meat is lean and organic, if possible, and avoid processed versions such as luncheon meat and hot dogs. By consuming more of the right kind of meat, you're training your body to rely on it for energy rather than carbs. Lean protein also helps to build strong muscles and bones, makes you feel full and keeps you satisfied between meals longer. Eggs fall into the meat category as well.
Fish and SeafoodFish and seafood are rich in vitamins, minerals and protein. They are also rich in healthy Omega-3 fats, which can help lower cholesterol. This includes shellfish like lobster and shrimp. Adding fish and seafood provide a variety so that you don't have to always eat chicken, beef or pork. Fish has been shown to enhance brain development, and fatty fish like salmon are particularly healthy.
Vegetables and Fruit
You'll be eating a lot of vegetables and fruit and they will appear on your Paleo shopping list often. As a result, you may want to locate the nearest farmer's market to be sure that your produce is fresh and free of chemicals. Vegetables and fruit provide the body with much-needed vitamins, minerals and antioxidants, and they help prevent a number of diseases. They can provide the carbs your body craves without the unhealthy side effects. Fruit can also satisfy your sweet tooth because it consists of natural sugar. Just don't eat too much, as the calories can add up.
Oils and Fats
We've
all heard how unhealthy fat is; however, some fats are actually good
for us. These include monounsaturated fats and Omega-3 fats, which can
be found in avocados, nuts, coconuts, olive oil and fish oil. The fats
found in these foods can reduce the risk for heart disease, cancer and
diabetes, among others.Food Groups to Avoid
There are also food groups to avoid if you're following a Paleo diet menu. The items listed below do not belong anywhere near your Paleo shopping list. These include grains, legumes, certain fats, refined or excess sugar, dairy products and alcohol.
• Grains. Grains are prohibited because they are full of gluten, which is hard to digest, and many people have an intolerance for it. Grains are also full of harmful lectins, which affect the gastrointestinal tract. The carbs in grains turn into glucose in our system, which is more likely to be stored and converted to fat.
• Legumes. Legumes are prohibited for much the same reason as grains. They are high in carbs; therefore, they incur the same risks. This includes peanuts because they're legumes, not nuts.
• Certain fats. While some fats are encouraged on the Paleo diet, others are not. These include unhealthy fats such as saturated fat, polyunsaturated fat and trans fat, which can be found in processed meat, butter, vegetable oil and processed food.
• Refined sugar. Refined sugar is found in baked goods and prepackaged foods and can cause your blood sugar to rise and fall, which keeps you from burning fat efficiently. Bad sugars include fructose, corn syrup and added sugars. Fruit juice is high in sugar, so it should be eliminated. Man-made sweeteners like Equal and Splenda should also be avoided.
• Dairy. Most people are lactose intolerant, and there's a reason for that. Until we reach age two, our bodies produce lactase, the ingredient that helps digest lactose. Why age two? Could it be because we no longer require milk after that age? In addition, humans are the only mammals who drink the milk of other mammals, and this is often the cause of intolerance.
• Alcohol. Alcohol is on the list because it contains processed ingredients and toxins, which is what you are trying to eliminate from the body with the Paleo diet. However, there are certain types of alcohol that you can drink in moderation while others (e.g. beer, wine coolers, liquers, mixed drinks/mixers) should be avoided all together. If you decide to have the occasional drink, choose one of the following:
- 100% agave tequila,
- 100% organic red and white wine from local sources,
- Potato vodka or Ciroc Vodka, which is made from grapes and not grains, or
- Hard Ciders
Paleo Shopping List
You'll be cooking a lot more on the Paleo diet, and that's a good thing. It's certainly healthier than eating out. But your success begins in the grocery store. Be prepared when you go shopping. Prepare a Paleo shopping list so you'll know exactly what you need to buy and what to avoid. Make a Paleo grocery list before you leave the house, and stick to the list when you go to the store, avoiding the temptation to purchase unnecessary items. If there are Paleo recipes you want to follow, write down the ingredients you will need.
You already know you have to avoid pre-packaged and pre-prepared food when assembling your Paleo food list, but you should also check the labels of foods that appear healthy. They could have added sweeteners, sodium or gluten. A good rule of thumb is to limit items purchased from the aisles in the middle of the store and focus on the outside perimeter, where meats, fruit and vegetables are kept.
Enjoy the Benefits
Because switching to Paleo is a lifestyle change rather than just another fad, you won't be following the guidelines found in other diets, such as counting calories, managing portion size or maintaining specific nutrient percentages. The goal is to prepare your Paleo shopping list and select foods that will allow you to eat in a healthy manner on a consistent basis. Simply eat until you're satisfied and don't eat again until you feel hungry. The Paleo diet allows you to take cues from your body about what it needs at any given time. Switching to Paleo will provide numerous benefits as you move away from unhealthy choices to embrace healthy options. You will lose weight, gain muscle, reduce blood pressure and glucose levels, and have more energy to enjoy the activities you love the most.
Read More:
♦ 7 Homemade Detox Drinks for... ♦ 16 Simple Tweaks To Help You Lose Weight