5 Ways to Boost Your Health While On the Paleo Diet

The paleo diet is one of the most popular diets around. Unlike most other diets which are just fads, unsustainable in the long run or ineffective, the paleo diet is highly effective and a long term solution to a leaner and healthier body.

The paleo diet is low on sodium and sugar but high in protein and moderate with the carb intake. This is exactly why it is so effective in weight loss and keeping other health issues in check.

Obesity is a growing problem in the US and around the world. The paleo diet, if strictly followed, will definitely ameliorate this problem. Nothing but good can come from giving up processed and refined foods in favor of wholesome, healthy, natural foods. Your blood sugar levels will be stable and you will be much healthier.

Of course, the paleo diet is not a be all and end all to good health. There are a few other factors to consider that will ensure all round good health when combined with the paleo diet.

1. Sufficient sleep

All too often people sacrifice precious sleep to squeeze in more living into their day. The problem is, in most cases, sleep is sacrificed for the television, surfing the internet, late night partying, etc.

Over time, this will take a toll on one’s health. Burning the candle at both ends is never a good idea and sooner or later, your body will suffer the ill effects of sleep deprivation. Always ensure that you get enough sleep.

2. Engage in resistance training

Men and women alike will benefit from resistance training. Stronger muscles are always a good thing. Weight training has multiple benefits from stronger ligaments, increased metabolism and even slows down the aging process. It is not a man’s thing. Women too should train with weights.
3. Do at least 3 sessions of cardio a week

Cardio activity is crucial to good health. Your cardiovascular system requires constant training. Any activity that raises your heart rate for 20 minutes continuously can be considered a cardio activity. Find one that you like and do it thrice a week for about 20 to 30 minutes. It could be walking, running, cycling, rowing, skipping, anything that you like.

4. Cook for yourself

It is understandable that cooking can be a hassle in today’s fast paced world. There just does not seem to be enough time. It is highly recommended that you cook in large amounts. For example, you could cook on Sunday for the whole week or just for the next 3 days. It’s up to you. If you cook for yourself, you will know exactly what goes into your food and if it’s nutritious. You’ll also save money in the long run.

5. Learn more paleo recipes

The paleo diet, though slightly restrictive, does not have to be bland. There are many excellent cookbooks on the market dedicated to paleo recipes. Grab a book and try out the recipes. Your food will taste better and you’ll have variety. This will go a long way in making sure you stick with the paleo diet.

These are just a few methods you can use to improve your health and see faster results while on the paleo diet. You will lose weight faster, look better and feel great if you use the above tips while on the paleo diet.

7 Benefits of Adopting the Paleo Diet

There are many benefits to adopting the paleo diet. This article will state seven but this list is by no means exhaustive. There are many more positive effects and gains to be achieved from switching to the paleo diet.

The paleo diet can quite simply be defined as a very wholesome diet which only allows the consumption of natural foods such as meat, vegetables and healthy fats such as coconut oils, macadamia oils, olive oils, etc. It forbids the consumption of grains, grain based food products, sugar and any kind of processed food.

Natural all the way. That is the key to the paleo diet. Of course, taste need not be sacrificed. Spices may be used and there are several excellent paleo recipe books on the market which will teach you to whip up healthy yet tasty dishes.

The first benefit to the paleo diet will be a reduced risk of disease. The current diet most people are used to is loaded with preservatives, harmful additives and other artificial ingredients that cause all kinds of health problems and obesity. Switching to the paleo diet will eliminate most of these problems.

The second benefit will be a loss of excess fat. The paleo diet aims to reduce the amount of carbohydrates you consume. This will keep your blood sugar levels stable and increase your insulin sensitivity. That means your body will be more responsive to burning off fat and staying lean.

The reduction of inflammation is the third benefit. Thousands of people all over the world complain of daily aches and pains. Their body hurts but they do not know why. The reason is inflammation due to the consumption of unhealthy foods. The cells are inflamed from the food they ate. By switching to the paleo diet, you will be consuming a very healthy diet. This will reduce all inflammation and increase your sense of well-being.

The fourth benefit is increased muscle mass. Since the paleo diet revolves around the consumption of copious amounts of meat, you will be getting a lot of protein. This will aid in muscle growth and recovery, if you engage in regular exercise. There will be much less muscle breakdown. The more muscle you have, the more calories you burn. This basically means that you will be lean, fit and healthy.

A healthier brain and organs are the fifth benefit. Our body needs omega-3 fatty acids to be healthy. However, the modern diet today has seen an overload of omega-6 fatty acids and a drastic reduction in the healthier omega-3 acids. By consuming healthy meats such as grass-fed meats, eggs and wild caught salmon, you will be giving your body a healthy dose of omega-3 acids.

The sixth benefit is reduced tendency to get allergies. Modern day foods contain ingredients that raise people’s sensitivity to allergens. By cutting out these foods, our ability to get allergies is greatly reduced.

The seventh benefit is increased energy. Initially, the diet may be a little difficult to follow and you will not feel so good because your body is ridding itself of toxins accumulated from past eating habits. The change in diet also can be challenging. However, once you get over this hump, it will be smooth sailing all the way. You will find yourself full of life and bursting with energy.

The above seven reasons should be good enough to persuade you to give the paleo diet a try. You may never look back and most people on the paleo diet say that it is one of the best things they ever did.

Controlling Cravings While On the Paleo Diet

The paleo diet is considered one of the healthiest diets on the planets. It is extremely popular among fitness fanatics who swear by its effectiveness. Unlike most other fad diets on the market, the paleo diet does not overly concern itself with calories or detoxing or even macronutrients.

The paleo diet is more about making the correct food choices. Grains, processed foods, sugar and a few other foods are not allowed in the paleo diet. This is a slightly restrictive diet. Not overly so. However, the foods that are not allowed are often very close to people’s hearts.

The elimination of sugar means that comfort foods such as ice-creams, cakes, chocolates, etc. are not allowed. Most people cannot even imagine life without indulging in these foods. Junk food is also not allowed.

It is this issue that has made so many people fall off the paleo bandwagon. They started off with good intentions but gave up when their cravings got the better of them. This article will show you a few ways to control your cravings. The methods below will help a great deal but you need to be aware, that the cravings will still be there.

The best consolation is that with time, these cravings will disappear. Your body is just used to years of poor food choices and it will take some time to change the way you eat. The best habits take time to be inculcated. Rest assured that if you stay the course, you will control your cravings and one day, they will be a thing of your past.

The best way to control cravings for sweet foods will be to have some sweet foods on standby. Really? Yes… But, these will be paleo sweet foods. There are several paleo recipes for smoothies, ice-creams and other desserts that you can find in a paleo cookbook. You may be surprised but a strong craving for chocolate may be diminished by eating a cold, slice of watermelon.

You’ll just need to find paleo substitutes for sweet foods. Keep a few on standby at all times. You never know when you may get a craving. When it hits you, just consume the substitute.

Another way to control cravings will be to remove all the food in your house that does not fit in with your paleo diet. Don’t create temptation. Having a big tub of chocolate ice-cream in the freezer is just asking for trouble. Get rid of all these potential problems. Don’t test your will power.

Bring your own cooked food to work. In the beginning, when you’re first starting a paleo diet, it will be good to avoid eating with friends. Looking at their food is going to give you cravings, unless they are also on a paleo diet. Often, people eat at restaurants or diners together and these are best avoided. It may seem anti-social in the beginning, but it’s only for about 2 or 3 months till you have conquered your cravings.

The paleo diet is not easy to adopt. It has a very steep learning curve. So, you need to be aware of the initial problems. However, once you have gotten used to it, you will wish you had started on it sooner. The best things in life require effort and the paleo diet is one of them.

Is it Difficult to Adopt a Paleo Diet Lifestyle?

This is a difficult question to answer because it’s all relative. What may seem easy to one person may be difficult to answer. That being said, the paleo diet is slightly more difficult to follow than other diets. Don’t let that discourage you though. The paleo diet is also more effective than most other diets.

The paleo diet aims to remove unhealthy and even toxic foods from our diet. It is not about calories, carb consumption or other normal factors that most diets concern themselves with. The paleo diet is about eating food in its natural form without additives, preservatives and other substances that most people can’t even pronounce.

Grains, sugar and certain other foods are not allowed. These foods are not suitable for human beings. Our early ancestors did not consume these foods and since the paleo diet resembles a caveman’s diet, we are not supposed to eat these foods too.

This makes it difficult for many people who have lived all their lives eating foods that contain ingredients not allowed in a paleo diet. The exclusion of grain means that all breads and pastries are now not allowed. Not eating sugar means giving up comfort foods such as cookies, cakes, ice-cream, etc. It’s all just overwhelming.

The question then arises… What can we eat?

Even salt is severely limited. Meats such as sausages, salami, etc. are not allowed. This can seem almost depressing. The paleo diet also encourages people to cook their own food since most of the commercially available foods do not meet paleo standards.

This is another hassle. Grocery shopping and cooking. Furthermore, paleo dieters cook their food in big batches to last a few days. All this definitely takes effort. The diet also recommends eating organic produce and grass-fed meats. This can be expensive and that is another factor that can demoralize a new paleo dieter. However, one need not be so rigid and eat only organic produce or grass-fed meats. Normal meat and veggies will do if your budget is not big.

Despite all these conditions and sacrifices, thousands of people all over the world give glowing testimonials and reviews of the paleo diet. It has made people lose weight, feel ache and pain free, lower diabetes symptoms and effects, have a healthier relationship with food, have less allergies and much more.

The sacrifices you make in the beginning will bring you rewards in the future. Once you conquer your sugar cravings, after 2 or 3 months, you will not have them anymore. A body that is getting all the nutrients it needs does not get cravings. In fact, if you will just try out the paleo diet for 3 weeks or a month, you will automatically see and feel the difference. This is intangible and must be experienced to understand the benefits of a paleo diet.

If you have the determination and are willing to go through the ‘hard yards’ in the beginning, you will become healthy, happy and proud of your achievements later on. Mastering the paleo lifestyle is indeed an achievement. It takes effort and dedication just like all the best things in life. The paleo diet is one of them.

Is It More Expensive To Go On a Paleo Diet?

The paleo diet is often to be more costly than just being on a normal diet. In fact, this is one of the reasons many people do not get on it. However, the paleo diet does not necessarily have to be expensive. You just need to tailor it to your needs.

One of the requirements of the paleo diet is to consume organic foods and grass-fed meats. There is absolutely no doubt that these are more expensive than normal meats. So what do you do?

Simple. You just adapt the paleo diet to suit your lifestyle and budget. There is absolutely no need to be so strict. The rules are not written in stone. Have some flexibility. You cannot afford free range eggs? No problem. Just eat normal eggs. You can’t afford grass-fed beef? Then get the normal lean cuts of beef.

These options are better than just sacrificing the eggs and getting a box of doughnuts instead. Your food choices are what really matters. That is the crux of the diet. Consuming what is on the list only and not the foods that aren’t allowed. You may easily switch to organic foods when you have the money. Choosing to buy grass fed beef when you have money is way easier than giving up a life of eating junk food.

You are advised to get a large freezer to store your meats which you would be buying in bulk. No money for a freezer? No problem. Slowly save up for one. This is a one-time investment and will last you for years. You are also advised to buy your meats and groceries in bulk. This usually will result in cost savings if you do your due diligence and look for the best prices.

It is often assumed that since you are buying in bulk, you’ll spend more. This is true. However, the food will last for at least 2 weeks. So, you might only be doing grocery shopping twice a month. The difficulty arises from having enough money to spend on 2 weeks worth of grocery shopping at one go since it is a sizeable chunk of change. Yet, this is mostly an illusion.

At the end of the month you will be spending roughly the same amount if you do your shopping every 3 days or twice a month. In fact, you’ll be spending less shopping just twice a month. So, save up till you can afford to spend on grocery shopping at one go for 2 weeks. The chances of you actually seeing cost savings are highly propitious.

The paleo diet is not more expensive. It takes some adjusting to but that is only in the initial phase. Once you have money for a freezer and enough for bulk purchases, you will find that the diet is actually cheaper. Make the diet suit you and not the other way around. Adhere to the important fundamentals such as proper food choices. The frills can wait till you have cash to do so. Do not give up on this diet. It is awesome.

Is the Paleo Diet As Healthy As It Claims To Be?

In one word… Yes. It really is.

We live in a world that is surrounded by hype, slick marketing, misleading ads, fads, crazes and short term fixes. It is easy and even understandable if you feel that the paleo diet could be all hype. Like the saying goes, all foam and no beer.

However, you will be mistaken. The paleo diet is everything it claims to be. It will improve your health, leave you looking leaner and fitter and will change your life. The paleo diet recommends only eating wholesome foods and avoiding foods that are not good for you.

For example, the paleo diet recommends eating wild caught salmon which are rich in omega-3 fatty acids. This is extremely beneficial. The current American diet is short on omega-3 acids and high in omega-6 acids. You want balance. The omega-3 acids have anti-inflammatory properties. Thousands of people suffer from inflammation due to the consumption of food that does not agree with them. The end result is aches and pains all over the body.

The paleo diet does not allow the consumption of sugar and grains. This eliminates a huge number of foods that most people are used to. Cereals, breads, pasta, pizza, cakes, chocolates, etc. By eliminating these foods, your blood sugar levels will be stable. This is excellent.

Why?

When your blood sugar levels spike, your body releases insulin. Over time the body loses insulin sensitivity and this results in increased fat storage. The moment you consume a bowl of sugary cereal in the morning, your blood sugar will shoot up and insulin will be released. Later on, you will have a sugar crash and end up feeling lethargic. Why do you think people often feel sleepy after a heavy lunch? This is the reason.

The paleo diet will keep your blood sugar levels stable. Because of this, you will not gain weight easily. Furthermore, by eliminating a huge chunk of unhealthy carbs, you will also lose all the excess weight you’re carrying (provided you are on a calorie deficit) while you are on the paleo diet. People suffering from diabetes have often seen relief from the paleo diet. It is much easier to keep a steady blood glucose level while on a paleo diet.

The diet involves consuming a fair amount of meat. This ensures that you have sufficient protein for muscle building and repair. It would be wise to balance your diet with vegetables. One mistake many paleo dieters make is that they neglect to balance their meals. So, they often end up eating too much protein and not enough carbohydrates. The macronutrients must be well balanced. The correct proportion of fats, carbs and protein.

You should grab a book on paleo eating and lifestyle to learn more. There are many more pointers and tips that are beyond the scope of this article. The most important point to take away from this article is that paleo dieting is indeed healthy and sustainable over the long run. You can stay on it for the rest of your life and enjoy good health.

Is the Paleo Lifestyle Sustainable?

The paleo lifestyle often refers to adopting a paleo diet for life. This is often referred to as the ‘cavemen’ diet because it is how our early ancestors ate and lived.

Several questions will come to people’s minds when they first hear of the paleo diet. Is it healthy? Is it expensive? Why do I have to sacrifice my favorite foods? Is it uncivilized?

All these questions are often based on misconceptions and false notions. The paleo diet though slightly restrictive is perfectly healthy and sustainable. As with anything that needs to become a habit, it will take some time to adapt to the paleo diet and make it a way of life.

Most diets are not sustainable in the long run. They are either too low in calories, based on false information or just too restrictive and not feasible for a long term solution.

The paleo diet recommends a diet rich in meat, eggs and healthy fats. The meat and eggs are best if they are organic. Grains, sugar and refined or processed foods are strictly not allowed. This is where most people face the biggest hurdle.

Giving up their favorite foods such as chocolates, cakes, pastries, ice-creams, etc. is such a sacrifice. Is it even worth it? This is a question every individual will need to answer for themselves. There are paleo recipes to make desserts, smoothies and even ice-creams. So, it’s not that bad but of course, you’ll have to forget the Dunkin Donuts.

You’ll have to decide if you want good health and a lean, fit body. The good thing about the paleo diet is that after you have been on it for 3 months, your cravings for sweet foods will diminish greatly. A lot of your past cravings will not be there anymore. You will not feel the need to raid the refrigerator at night and binge eat.

When the body has all the nutrients it needs, it doesn’t have sudden cravings. So, in the long run, it will not seem like a sacrifice at all.
The paleo diet is not more expensive than a normal diet. You are just substituting foods. In fact, since the paleo diet often recommends that you buy your meats and fresh foods in bulk, often there will be cost savings. You are also encouraged to cook for yourself.

That means overall, you will be saving money. Any savvy paleo dieter will be able to adroitly get better bargains from his local meat suppliers. The only investment you will have to make is on a freezer to store your meats. This, however, is a one-time investment that will last for years.

So, to summarize, the paleo diet is actually cheaper than the standard American diet. Not to mention, you will save on medical costs since you will be less susceptible to the normal health issues that affect most people on a poor diet.

The paleo diet is definitely sustainable in the long run. You will benefit from it greatly. The only difficulty is in the beginning when you are first getting used to it. Once you cross the hump, it will be smooth sailing the rest of the way and you’ll realize that the paleo lifestyle is an excellent way to live.