Every diet has its pros and cons, but ultimately, it's about finding what works best for your body. Similar to other dietary approaches that emphasize specific food groups, the paleo diet revolves around consuming foods that were available to our ancestors during the Paleolithic era.
This diet focuses on incorporating lean meats, seafood, fruits, non-starchy vegetables, nuts, eggs, seeds, and plant-based oils, while cutting out grains, processed foods, sugar, gluten, and dairy. By following this low-carb approach, you may experience weight loss, along with a reduced risk of various diseases, thanks to nutrient-rich meals that help stabilize blood sugar levels and curb cravings.
Here are 5 ways you can maximize the benefits of a paleo diet:
# Increase Your Fiber Intake
Fiber is not only important for digestion but also your heart health, skin health, immune system, and weight management.1 The absence of grains in a paleo diet makes it a low-carb diet.
Low carbohydrate intake paired with insufficient fiber can increase the risk of constipation, making it important for the people on a paleo diet to bring in more fiber into their meals. On a grain-free diet, you can incorporate spinach, collard greens, kale, broccoli, cabbage, berries, yams, coconut, or sweet potatoes to meet the daily fiber needs.
# Eat Organic FoodsOrganic foods are grown without pesticides or fertilizers. Studies have shown that organic foods contain higher levels of antioxidants and nutrients such as vitamin C, iron, magnesium, and phosphorus than the non-organic foods. Despite being a healthier alternative to non-organic food, they might be more expensive.
# Avoid Paleo Processed FoodsAlthough paleo processed foods may be your comfort foods, they must be consumed in moderation. These foods, although delicious, usually contain artificial flavors and sweeteners that can have negative effects on your health just like the regular processed foods. Instead, focus on nutritious, healthy, and unprocessed food to benefit from the paleo diet.
On the other hand, don’t overdo the healthy foods. Eating healthy foods in excess can do more harm than good to your overall health. Maintaining a nutrient balance is essential in a paleo diet to avoid deficiency of a particular vitamin or mineral, which may result in serious health problems.
# Eat Legumes And DairyIrrespective of your dedication to following the paleo diet, it is sometimes important to eat what is best for you. Deviate from the paleo foods and include legumes and dairy in your meal for a nutrient boost. However, you must eat dairy foods only if you can tolerate them.
# Buy Quality MeatSimilar to organic and non-organic foods, grass-fed meat and grain-fed meat differ in their nutrient profile. Grass-fed meat is superior to the latter as it contains the right amount of fats, fatty acids, nutrients, and has a better flavor. Studies suggest that there is a change in meat composition when the cattle are fed with grain.