Menu for the week of the Paleolithic diet

It turns out that history is a very useful science for health. It can educate humanity not only to make the right socio-political decisions, but also to lead a healthy lifestyle, and even effectively deal with excess weight. How?

The fact is that a deep study of the nutrition of primitive people formed the basis of an interesting and effective diet - the "Paleolithic". Compliance with this diet will help not only to remove extra pounds, but also to improve health, improve appearance and find a good mood.

What is a paleolithic diet? Menus for the week, recipes, reviews and results will be described in this article.

But first, let's talk briefly about the history of its occurrence, as well as about the main advantages and disadvantages.

Chronicle of the past

For the first time, the idea of ​​a primitive Paleolithic diet was unveiled about fifty years ago by gastroenterologist from America Walter Vogtlin. However, his work, Stone Age Diet, was sharply criticized and forgotten.

And yet, a quarter of a century later, a progressive nutritionist from the United States, Lauren Cordain, revived this technique by making some changes and adjustments. Since then, the Paleolithic diet has become a fairly popular program, not only to combat obesity, but also as a permanent way of eating.

What is the essence of this diet regimen? Let's get it right.

Briefly about the main thing

The main feature of the Paleolithic diet menu is a return to the principle of nutrition that guided the ancient inhabitants of the Stone Age.

They were not at all familiar with some of the ingredients and ingredients that are now widely used by modern people (for example, milk and dairy products, sausages, cereals and flour). Despite such limitations, the inhabitants of antiquity were healthy and hardy. What prevents us from becoming the same, adopting their point of view on their own nutrition ?!

General rules of the technique

The following are the basic requirements of the Paleolithic diet for weight loss :

1. Cooking at home.
2. Do not overeat.
3. Drink still and non-sweetened water.
4. To live an active lifestyle.
5. Do not use seasonings or flavor enhancers.
6. Do not eat before you feel hungry.
   

As you can see, everything is very simple. No need to weigh products and keep a strict calorie count. There is no need for fasting and other tough restrictions. Listen to your body, eat and lose weight.

The benefits of diet

We have already touched on the positive aspects of the methodology. First of all, it is the availability and variety of products, as well as the benefits of such nutrition for human health. How?

It has been proven for certain that refusing sugar, eating lean meat, fruits and vegetables cleanses blood and blood vessels from cholesterol, which means that the risk of diseases such as diabetes, atherosclerosis, heart failure and others is reduced.

Other advantages of the technique include the impressive results of the Paleolithic diet for weight loss . If you correctly follow all the rules and requirements, lead an active lifestyle and eat small meals, in a couple of weeks you can lose at least five kilograms! And this is not the limit.

Moreover, the effective results of the Paleolithic diet should not be short-term. According to some studies, there is a minimal chance of losing weight within a few months after the end of the diet. And if you adhere to the principles of Paleolithic nutrition for a long period of time, then lost kilograms will forever sink into oblivion.

What are the negative sides of the Paleolithic diet menu? We will talk about this below.

Cons of Diet Food

First of all, it should be noted that adhering to this methodology is strictly prohibited for people who have a history of chronic diseases of the kidneys and gastrointestinal tract.

An important negative factor is the fact that the Paleolithic diet is unacceptable for vegetarians.

In addition, compliance with all the rules of this method for weight loss will significantly affect your wallet. This is because the products included in the diet menu are distinguished by their high cost.

And now let's find out which specific ingredients are allowed by the creators of the methodology and which are prohibited.

Recommended Food

Here is a list of allowed products that can be used in the preparation of dishes of the Paleolithic diet (recipes and recommendations will be given below):

1. Meat (lean pork, beef, chicken, venison, horse meat and so on), as well as liver and kidneys. It is desirable that the animals were raised in vivo. Such meat can be purchased on collective farm markets.
2. Fish and seafood (herring, perch, tuna, mackerel, sardines, pike, oysters, mussels, caviar).
3. Vegetables (cabbage, carrots, cucumbers, spinach, onions, mushrooms, lettuce and others). Preference is given to vegetables grown not in greenhouses, but in natural conditions.
4. Fruits (apples, apricots, grapes, dates, citrus fruits, peaches, coconuts, pears and all kinds of berries).
5. Nuts. Almonds, walnuts and hazelnuts, chestnuts. You can’t - peanuts, as it relates to legumes.
6. Oil (linseed, olive, coconut). Preferably, first and cold pressed.
7. Spices and seasonings should be natural, without the use of salt (garlic, coriander, onions, paprika).
8. Beverages. First of all, you should drink purified water. You can also drink green and herbal tea (from peppermint or chamomile).

Prohibited Products

During the Paleolithic diet, it is strictly forbidden to use:

1. Sugar (both in pure form and in sweets and other sweets).
2. Cereals (cereals, cereals, pasta, bread, pastries).
3. Dairy products (cheese, cottage cheese, butter, whey, yogurt).
4. Legumes (beans, peas, soybeans, peanuts).
5. Potatoes.
6. Seasonings (salt, yeast, vinegar and any spices bought in the store).
7. Drinks: alcohol, tea, coffee, soda, fruit or vegetable juices, freshly squeezed or purchased.
8. Semi-finished and fast food.
9. Dried fruits (due to high sugar content).

Now let's look at the menu for the week of the Paleolithic diet.

List of dishes

If you chose this technique as a system for healing or losing weight, then over the next seven days you can please yourself with delicious, varied and nutritious dishes.

The following is a rough outline of the menu for the Paleolithic diet.

The above are only approximate dishes that can be consumed during the diet. It is noteworthy that during the day you can change the time of snacks, the main thing is that they are not plentiful and frequent. It is also allowed to eat not only boiled or steamed meat, but also stew, and baked, and fried (in a small amount of olive oil).

Yes, you can and should fantasize with a selection of dishes and recommended ingredients. Therefore, do not be lazy to use imagination and imagination, and then on your table there will always be dietary, tasty and healthy dishes.

Are there specific recipes for a paleolithic diet? Yes, some of them are listed below.

Cooking options

Here are some recipes you can cook for lunch.

Chicken Vegetable Soup

Components for the first course:

• one onion;
• two carrots;
• two celery;
• two garlic cloves;
• three to four tomatoes;
• one and a half liters of water;
• one chicken breast.

The cooking method is simple and straightforward:

1. Finely chop and lightly fry the onion, garlic and meat fillet.
2. Add carrots, celery, tomatoes and stew for three minutes.
3. Transfer to a saucepan, bring to a boil and simmer for twenty-five minutes.
4. Seasonings recommended by nutritionists can be added.

This recipe is designed for four servings.

Broccoli cream soup.

Suggested Ingredients:

• one onion;
• three hundred grams of broccoli;
• a quarter cup of nuts;
• one and a half liters of vegetable stock.

Step-by-step instruction:

1. Chop and fry the onions.
2. Add broth and broccoli to the pan.
3. Cook for fifteen minutes.
4. Beat with a blender.

Citrus Fruit Chicken Meat

This is no less interesting dish that can be prepared for breakfast or dinner.

Here are the recommended ingredients (four to five servings):

• eight chicken legs or thighs;
• one onion;
• one lemon;
• one orange;
• five tablespoons of olive oil;
• four large cloves of garlic;
• juice of one lemon;
• juice of one orange.

And now the cooking method:

1. Mix olive oil, garlic and citrus juices, add chicken to the marinade and leave for several hours in a cold place.
2. Rings cut onions and fruits.
3. Place the chicken in a baking dish, put onions and citrus fruits on top, cover with foil and put in an oven preheated to two hundred degrees.
4. Bake for thirty minutes, then remove the foil and cook for another twenty minutes.

Since the Paleolithic method involves the use of a moderate amount of meat, the diet menu is replete with a variety of delicious and healthy meat dishes.

Juicy and Appetizing Veal Recipe

To prepare it for several servings, you should take:

• half a kilogram of veal pulp;
• five hundred grams of mushrooms;
• some olive oil.

Cooking method:

1. Fry the fillet in a pan for ten to fifteen minutes.
2. Add chopped mushrooms in rings.
3. Transfer the ingredients to a baking dish, pour over the resulting broth and put in an oven preheated to two hundred degrees.
4. Bake for thirty minutes.
5. Serve with celery or herbs.
   

An equally important ingredient for dishes of the Paleolithic diet is fish. Here is an indicative recipe for baked fish:

• carcass or fillet of a sea beauty, marinate for fifteen minutes in several tablespoons of olive oil and lemon (taken in equal proportions). Then wrap in foil, put on a baking sheet and bake for about half an hour.

A very tasty and healthy dish is steamed fish. To do this, take a few juicy steaks of any kind of fish, grate with caraway seeds and ginger, put lemon slices inside.

Then place the product in a double boiler or put in a steam bath and simmer for forty to fifty minutes. Served with greens, boiled or raw vegetables.

But what about without sweets ?! As a good treat you can make vitamin sweets. To do this, you will need:

• two glasses of several types of nuts;
• half a glass of coconut;
• five pieces of prunes;
• six pieces of dates.

Grind nuts and dried fruits through a meat grinder, roll in coconut flakes and refrigerate for a couple of hours. You can add honey if you wish.

As you can see, this recipe departs a little from the classical type of the Paleolithic diet, as it involves the use of non-recommended dried fruits and honey. However, if you really want sweets, you can close your eyes to some nuances and enjoy a nutritious and healthy treat.

In addition, instead of the usual sweets, you can use fruit salads, which are rich in natural sucrose and glucose. To do this, you can take one apple, an orange and a banana, cut into cubes and season with juice from berries. You can add honey if you wish.

As you can see, during the Paleolithic diet, you will not starve or severely limit yourself in foods. Favorite meat and fish, vegetables and fruits will always be with you.

Is this technique really so effective?

Real feedback

According to numerous reviews, the Paleolithic diet is indeed an effective method of losing weight. Many note a gradual weight loss by the end of the first week!

However, not everything is so smooth. The most difficult and unpleasant thing in this technique is that the dishes are prepared without salt and spices, so familiar in our diet.

Nevertheless, the rejection of these and other minor goodies is worth it. You can not only lose extra pounds, but also get a nice complexion and a healthy appearance.