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The 15 Principles Of the Paleo Diet – Reduce your Diabetes Type 2 risk and prevent Heart Failure

The Paelo diet advocates claim that Eating Like A Caveman Actually Help You Lose Weight, Reduce Diabetes Risk and Improve you Heart Health, help to prevent Heart Failure and Diabetes Type 2 as well as Losing Weight.

The Paleo diet, also referred to as the Paleolithic diet or the Caveman diet, is a very simple program that is centered on certain types of allowable foods. Foods that are allowed are those that were eaten by our ancient ancestors prior to the boom of agriculture. These items include meats, fish, eggs, vegetables, shellfish, roots, berries, fruits, nuts, mushrooms, and the like. Foods that would not be allowed are white potatoes, sugars, processed foods, dairy, beans, legumes, and grains.

The Paelo diet’s advocates claim that Eating Like A Caveman Actually Help You Lose Weight, Reduce Diabetes Risk and Improve you Heart Health, help to prevent Heart Failure and Diabetes Type 2 as well as Losing Weight.

As with any other type of diet, the Paleo diet does have guidelines that should be followed in order for it to be truly effective.  To make these guidelines as simple as follow, they are classified as “rules”.  Here are the fifteen most followed rules:

1. The Paleo diet should contain moderate amounts of animal protein, low amounts of carbohydrates, and it should be high in fat.  Portion control and countingcalories is not needed or recommended.

2. Saturated fats such as coconut oil can be eaten in unlimited quantities.  Duck fat, beef tallow, and lard can also be eaten, but only if they come from grass fed animals.  Olive, macadamia, and avocado oil are also good to use as fats.

3. Animal protein can be eaten in healthy portion sizes.  These include organ meats, wild game, red meat, eggs, pork, poultry, and fish.  Cooking with the bones in place makes the meat more tender, juicy, and tasty, and can also make great tasting stock.

4. Eat plenty of vegetables either raw or cooked with some type of fat.  A starch such as a sweet potato can provide non-toxic carbohydrates that provide clean energy. Eating fruits and vegetables might reduce risk of type-2 diabetes, according to a new study published in the journal Diabetes Care. For the study, the researchers examined the incidence of type-2 diabetes in 3,704 adults in comparison to the quantity of fruit and vegetables that they ate in a week. 653 people in the study group developed diabetes during the study period of 11 years. The researchers found that people who ate many types of fruits and vegetables were at reduced risk of developing diabetes in time-span of 11 years. Also, at lower risk of developing diabetes were people who ate more quantity of vegetables.

5. Fruits and nuts should be eaten in low to moderate amounts.  Low sugar fruits such as berries, and nuts that contain omega 3 fatty acids are best.  Eliminate fruits and nuts completely if you are trying to lose weight. People who eat nuts as part of a heart-healthy diet can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in their blood. High LDL is one of the primary causes of heart disease. Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries.

6. Choose meat that is grass fed from local farms in your area.  If you choose lean cuts of meat, add fats when cooking.

7. Do not eat legumes, or grains.  This means eliminating oats, corn, rice, soy, barley, beans, rye, peanuts, and wheat.

8. Do not use any vegetable, partially or fully hydrogenated oils such as canola oil, peanut oil, soybean oil, margarine, corn oil, sunflower oil, or safflower oil.

9. Do not eat sugary foods such as processed foods, prepackaged foods, fruit juices, soft drinks, or sugar.

10. Do not eat dairy products, except for regular butter if you cannot do without.

11. Eat only when you are hungry, and do not worry if you find you are skipping meals.  There is no need to eat three defined meals each day.

12. Try to reduce or eliminate as much stress in your life as you possibly can, and sleep when you feel the need to do so.  Try going to bed when it becomes dark, and wakeup when it is light, without using an alarm clock.

13. Keep exercise to a normal level, with short and intense routines just two to three times each week.  If you feel tired, do not work out.  Think of exercise sessions as short sprints that are intense right off the bat, without the need for in depth cardio.

14. Instead of commercial supplements or multivitamins, take just a vitamin D supplement and probiotics.  Iodine may also need to be supplemented, however this can be done naturally through foods such as seaweed.

15. Take some time to enjoy life!  Get outside, play some games, travel, discover nature, and just relax.

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