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It has been reported that the Paleo diet eliminates bloating, clears up acne, eliminates seasonal allergies, relieves you of migraines, and even helps you lose a few pounds. Although none of this is guaranteed, it is definitely a good idea to clean up your diet and focus on whole, fresh foods. "Real foods in the right portions help you feel happier because they help keep blood sugar levels steady and keep your starvation hormones in balance," says Diane Sanfilippo, a holistic nutritionist and author of Practical Paleo . (Related: Why Paleo is the most popular diet choice among Americans)
The Basic Paleo Diet for Beginners Guidelines: Skip grains (both refined and whole), legumes, packaged snacks, dairy and sugar in favor of vegetables, fruits and vegetables. Meat, seafood, eggs, nuts, seeds, fats and oils ̵
Clean Your Kitchen
Collect all the no-food items on the Paleo Diet list – cereals, cereals, vegetable oils, beans, yogurt, cheese, milk, packaged foods you get – and toss them in the garbage. Doing everything at once has an advantage. "It's easier to escape the temptation if it's not there," says Nell Stephenson, author of Paleoista, gaining energy, becoming slim and fabulous with the diet to which you were born to eat.
Step by step, that works too. Maybe you'll cut out the dairy in the first week, eliminate the refined grains in the second week, skip all the grains in the next week, and so on, until you follow a Paleo diet. In any case, make sure to top up your kitchen with whole foods so you can work with a Paleo diet for beginners.
Pinpoint Your Motivation
Many people turn to Paleo to help with medical problems such as GI problems, autoimmune diseases, and allergies. Some just want to feel better or believe that this is the healthiest way to eat. It will help determine the policies you follow and what you want to look for, says Sanfilippo. And be strict about your personal rules for the first 30 days, Stephenson recommends. "This is enough time to notice all the health benefits."
Follow the 85/15 Rule
After the first month, many experts recommend the 85/15 approach, which is 85 percent of the time that you choose to strictly choose Paleo, which is 15 percent for non-Paleo Leave things, be it a cereal bar (you can opt for this paleo cereal recipe), a hamburger (roll and all) at a cookout or cocktails with the girls. Be aware of how you feel after you put things back into your diet, says Sanfilippo. For example, if you have a scoop of ice cream and wake up bloated the next day, you may decide that future discomfort is not worth it. (See also: Why the 80/20 rule is the gold standard for nutritional balance)
Since Paleo is made up of whole, fresh foods, it's easier to spice up meals at home than in a restaurant where it's harder to control what ingredients are used. Take the opportunity to experiment with new foods – perhaps even challenge yourself to buy the craziest vegetables on the farmer's market and ask the seller how best to prepare them. You can also search online or invest in some Paleo diet cookbooks to be inspired. So your meals stay flavorful and are not just fried chicken breasts with kale and carrots. (A funny Paleo recipe idea? This laden paleo-Buddha bowl.)
Expect a setback (or two)
"It's perfectly normal for Paleo to slip back into your normal eating habits," says Sanfilippo. "But do not feel like a failure. It is a learning process. "Find like-minded people who stick to their diets through local groups, blogs, forums, and Facebook, and connect with them to get you back on track – and stay up-to-date. (See also: 10 Paleo-Friendly Comfort Food Dinners)
Becoming a Label Decoder
You can skip donuts, biscuits and crackers, but some foods are surprisingly not paleo: peanut butter (it's a legume). Nut butter or dried fruits with added sugar; and soy sauce, malt vinegar, lunchmeats and many marinades and sauces (some contain soy, gluten, preservatives and sugar). Be sure to read the ingredient list when you buy something in a pack. Rethink Your Plate
You've learned to reserve half of your plate for vegetables, a quarter for lean protein and the rest for Full grain. When you switch to Paleo, you stop to have a place for grains: a well-balanced plate consists of a palm-sized portion of protein, a pile of fat and vegetables, vegetables, vegetables (fill the rest of your plate with it). (See: How Many Carbs Should You Eat in One Day?)
Instead of using canola, corn or soybean oil for frying, use coconut oil or lard. Really. These high-quality saturated fats are healthy for cooking as they are more stable and do not oxidize when heated (oxidation releases harmful free radicals). And when it comes to lard, "animal fats – when they come from grass-fed cows – pack more omega-3 fatty acids and a type of fat called conjugated linoleic acid, and some studies suggest they can help burn fat." says Sanfilippo. Some experts also recommend butter from grass fed cows, but many restrict dairy products of all kinds. (The choice is yours.) For cold applications, use olive oil, avocado oil, and walnut oil.
"Many people have restricted meat from their diets because they believe it is harmful to their health. You can eat meat – just make sure it's of high quality, "says Paleo expert Loren Cordain, a professor at Colorado State University and author of The Paleo Diet . So say goodbye to processed meats like bologna, salami and hot dogs. Wild meats such as bison, elk and wild boar are the ideal choice, followed by meat and poultry fed with grazing. Lean grain should be your last choice. If you prefer seafood, opt for wild catch as much as possible, and sustainable choices with low mercury content are best. (See also: Simple Paleo Appetizers and Snacks for a Perfect Party)
Fool your Sweet Tooth
Giving up sugar is a big hurdle for many people. If you want to enjoy a delicious meal after dinner, swap the biscuits or her-yo for a piece of fresh fruit. (For big cravings for sugar, Sanfilippo says a paleo secret is a bit of dried mango.) Over time, your taste buds will adjust – and the Oreo you loved so much might now be too sweet, Sanfilippo adds , Seriously!
Eat With Ease
A business lunch or brunch with your best friend is still possible on the Paleo diet. All it takes is a small ingredient, says Stephenson. First, look at the menu and select one or two options that you can Paleo-ize. This could be wild salmon with broccoli. (Ask for double vegetables instead of rice pilaf.) Do not be afraid to ask questions in the restaurant to prepare things and make changes if necessary.