Also known as the caveman / hunter-gatherer / stone-age diet, this specific diet gets its name from the era it is from. The word “Paleo’ comes from the Paleolithic era, which existed almost two million years ago. It is from a time when people [or apes then!] ate fruits, berries, nuts, seeds, meat, fish, and vegetables to sustain themselves. Unlike current eating consumption trends, the paleo diet doesn’t lead to a bunch of ailments such as diabetes, obesity and what not!
Health enthusiasts vouch for this diet – Generally for overall wellness and especially for weight loss. It’s no rocket science that eating raw [unprocessed] foods will do you good!
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The Paleo Benefits
- The obvious one – weight loss!
Paleo diets are naturally low on carbohydrates, as foods such as grains are excluded from this diet. Avoiding high carb and sugar foods is the mantra of the paleo diet which helps by lowering blood sugar levels and reducing body fat.
2. A possible solution for Diabetic patients
More often than not, sedentary lifestyle clubbed with an improper diet is what leads to diabetes. A Paleo diet consists of vitamin, fibre, and high protein foods; foods that do not lead to sudden rise in sugar levels.
Biologically speaking, the low-carb food put pressure on the pancreas to produce insulin. Greater insulin would mean greater blood sugar control and therefore lesser need for medication; especially for Type-2 Diabetes patients.
3. Energy level: 99!
The Paleo diet recommends foods that have a low glycemic index – and so they avoid drops in energy levels. The lack of carbs will make you feel low on energy initially, but don’t give up! In the long run, you will feel more active and energic.
4. Lowers your BP! Much needed during these stressful times!
The Paleo diet improves systolic blood pressure which leads to lesser chances of heart problems. Biologically, it reduces the blood lipid profile which further leads to having a happy heart.
5. Beneficial Against Degenerative Disorders
The Paleo diet is beneficial in safeguarding one against degenerative disorders such as Parkinson’s, Alzheimer’s etc. Since these disorders are a result of deterioration of the cells that results in the malfunctioning or break down of the linked tissue or organ in the body. Doctors often recommend this diet during pregnancy as it increases the chances of having a healthy baby.
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Possible Paleo Problems
There’s actually only one major problem…. the diet’s Applicability in India
It may be difficult for vegans and vegetarians as their staple food such as grains, rice, pulses, and legumes are not recommended owing to their high carb factor. This can lead to a nutritional deficiency for some. Milk and dairy products are also excluded from this diet thereby leading to a deficient in protein, Vitamin D, and minerals such as calcium and phosphorus. Further, keeping in mind our current lifestyle, this diet may be perceived as being low on energy which would lead to problems of its own!
We’ve spoken so much about what’s allowed and what’s not….But it may be all too overwhelming to process this! [even more so if our favorite foods are not on the list!]
So here’s a list of food that you CAN consume while on a Paleo diet-
- Lean Meats: Turkey, bacon.
- Poultry: organic eggs and chicken.
- Seafood: Fish, Crabs, Prawns
- Healthy fats: Use coconut, olive oil for cooking
- Vegetables: Any seasonal vegetables.
- Nuts and seeds: cashews, walnuts, flax seeds etc.
- Fruits. Any Seasonal fruits.
- Spices and salts: Herbs, turmeric, garlic, Himalayan and any low sodium salt
Now coming to foods that are to be avoided –
- Processed and Packaged food: A no brainer!
- Vegetable Oils: soybean, corn oil, canola oil and other such oils should be avoided
- Artificial Sweeteners: sucrose, saccharin, potassium, acesulfame, cyclamates are a strict no-no
- Trans-fats: found in various kinds of processed foods and margarine need to be avoided.
- Sugary Products: packaged juices, fruit yoghurt, soft drinks, pastries, candy etc
- Legumes and Grains: which include pasta, bread, lentils, beans, etc. are a strict no-no for a Paleo diet as they contain large amounts of Phytic acid.
Sample Indian Paleo Diet Plan
We’ve got you covered if you plan to take on this <slightly> difficult diet plan. Read on for inspiration on how to plan your paleo diet….
Monday
- Breakfast : Eggs and sautéed vegetables, cooked in olive oil. Can also eat one fruit and five soaked almonds.
- Lunch, chicken salad with eight to ten nuts.
- Dinner: Steamed or grilled fish with sautéed vegetables.
Tuesday
- Breakfast : Scrambled eggs with plenty of vegetables
- Lunch : Fish or chicken salad
- Dinner: Roasted vegetables and chicken along with a bowl of homemade mushroom soup.
Wednesday
- Breakfast : Omelette, one bowl of watermelon with half a teaspoon of flax seeds
- Lunch: Green beans salad with grilled chicken pieces
- Dinner : Baked fish with a bowl of cauliflower soup.
Thursday
- Breakfast : Baked egg and a bowl of broccoli or any Paleo-friendly vegetable bowl
- Lunch : Fish, avocado, and lettuce wraps.
- Dinner : Stir-fried paleo-friendly vegetables and lean meat.
Friday
- Breakfast : Omelette made with bell peppers
- Lunch : Spicy chicken stir-fry
- Friday : <Its Fri-yay!> Chicken Chettinad with sauteed vegetables.
Saturday
- Breakfast : One scrambled egg and sweet potato
- Lunch: Grilled chicken with fresh herbs
- Dinner : Baked fish with lemon & thyme
Sunday
- Breakfast : One medium-sized boiled egg with onions and tomatoes
- Lunch: Grilled chicken with baked tomatoes
- Dinner: Keema with fresh vegetable salad and coconut curry.
Phew! We’re sure you’re thinking the diet plan is quite limiting… but worry not! The paleo diet allows for you to snack throughout the day! Here’s a list of munchies that’ll kill those hunger pangs!
- Carrots
- Cucumbers
- Boiled eggs
- Nuts and seeds
- Homemade vegetable soups – mixed vegetable mushroom, broccoli, and clear soup <without dressing, creams, and sauces> You can add light and healthy natural herbs with fewer spices to it. .
To conclude, we know this Indian version of the Paleo diet seems perfect only for non-vegetarians….vegetarians should consult a nutritionist before committing to this diet. They’ll probably recommend supplements such as calcium, vitamin D, vitamin B etc, but be sure to double check any supplements you’re consuming!
If weight loss is your goal, we highly recommend giving the Paleo diet a shot!
Also Read – Veganism- How are Indians adapting to this diet?
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