The Definitive Paleo Diet Guide For Beginners – (Downloads Included)
Krunk loves meat and fruits.
But Krunk lived 10000 years ago when there were no fast food chains or instant foods.
So in today’s post, Krunk will show you “his was of eating”, the caveman or paleo diet basics, especially if you are just beginning with it.
In this post, you’ll learn about the following caveman(ny) things:
Table of Contents
1. Introduction – What Is The Paleo Diet
The Paleo diet is a combination of carefully selected nutritious foods that show a marked improvement in improving your health, blood sugar and even your weight.
Its benefits are a notch higher as compared to other forms of diet in the society.
Most of us who’ve attempted to go on a diet have realized how hectic it can be if one does not find ‘the right food’ that not only suits them but eventually provide fulfilling results.
With the Paleo diet, you no longer have to worry about finding that custom made diet that works for you.
This is because the caveman diet has been proven to work for all individuals from all walks of life due to its unique capability to deal directly with a person’s genetics.
Unless one is fasting, a day will not go by without ingesting sugar, salt or fats.
This has made many people in the society to wonder the maximum quantity for the body.
This blog post is aimed at fulfilling the reader’s thirst for knowledge about a healthy diet, enlightening you about the Paleo Diet, its health benefits and how to go about it in life.
The Paleo diet can be termed as an attempt to eat as the early man did, that is; meat, poultry, fish, leafy greens among others.
The whole idea is to try as much as possible to maintain a diet consisting of foods straight from the earth, which means processed foods are not allowed.
Why Choose Paleo Diet?
It is a common myth that a healthy diet does not contain foods that are sweet to the taste, prompting many to think twice about food or opt out of it.
Paleo diet gives the readers a variety of tasty foods that happen to be very healthy.
As the modern man, it is hard to picture how the Stone Age man survived without such things as salt, sugar, oil and other ingredients we price today.
Take a moment and imagine how it was like way back in the day. Paleo diet makes the cave man’s diet and turns it into a healthier, tastier version of it without tampering with the nutritional aspects of it.
Now that we understand what Paleo diet is let’s have a look at what we expect to find at the table.
Here’s a handy Paleo pyramid for you first…
The caveman menu consists of meals obtained mostly direct from the earth, free from exposure to new chemicals.
In short bid farewell to greenhouse foods at this point. If your mind has already gone “oh no, vegetables,” hung in there because vegetables aren’t the diets primary focus.
The main aim here is to avoid, grain foods, fake foods, added salt and dairy products. In fact, you’ll even get to experience some new unique paleo snacks on this diet.
The main diet consists of honey instead of regular sugar, red wine as opposed to alcohol for those who drink, fruit and vegetable salad, almond butter rather than peanut butter, poultry e.g. chicken, pork, variety of eggs, liver, kidney, heart, sweet potatoes and yams among many other foods we shall discuss about.
We shall soon categorize these foods according to their nutritional value and guide you on how to combine them for incredible results.
We shall further discuss its pros and cons, it does be and don’t and every other important aspect you need to know before you embark on this special diet.
2. Benefits & Results Of The Paleo Diet
Sticking to the Paleo diet will first and foremost help you with your weight loss goals.
Next, it shields an individual from food additives, factory chemicals and most importantly preservatives.
These three have been proven to be the leading cause of degenerative diseases such as cancer and cardiac muscle diseases.
And unlike resorting to artificial (and potentially dangerous) stuff like that “pink drink“, this diet alone will help you control your sugary cravings.
Other paleo benefits include:
One would be confident that he/she is enjoying a fresh meal that is without the elements mentioned above, thereby reducing the risk of contracting degenerative diseases.
Eating leafy green and nuts has anti-inflammatory benefits. This means that one is less likely to be affected by digestive track diseases for example ulcers.
The caveman diet can provide the one thing that every person going on a diet hopes to achieve, weight loss. Due to the limited choices of food available in this diet, one is certain to avoid foods that contribute to gaining weight.
Attaining a healthy lifestyle by eating healthy and living healthy.
Excluding processed foods in your diet slowly improves your health and changes your lifestyle for the better.
The Paleo diet brings about gratification as a result of high intake of protein and natural fats. This means one won’t get the urge to take bites in between meals.
Allergic reactions triggered by certain foods which can sometimes in some people prove to be fatal.
The Paleo diet strictly entails consuming foods that we have been consuming for thousands of years, which means one would only be ingesting non-allergic foods.
Unlike other diets, Paleo diet extends its benefits to a micro level where it directly deals with specific parts of the human body to bring out every persons’ wildest health desires. The following are some of the parts that the diet directly impacts.
This is an essential part of life. As you are reading this book, your brain is processing this information carefully selecting what it deems to be of importance.
A healthy mind is a 1-st step to a sound decision.
With the Paleo diet, you will treat your mind to a whole lot of Omega three fatty acids, from certain foods like freshwater fish, which is essential for brain development and rejuvenation.
Keep in mind this scientific fact, brain cells and neurons are the longest living cells in a human body, so why not take care of them.
Picture a scenario whereby two individuals of the same physique handed similar physical tasks. Individual ‘A’ can carry out this task with ease while individual ‘B’ is having a hard time.
This could be because of a weak body fat to muscle ratio.
Normally you should have more muscle and less fat because the body transports extra energy to glycogen which is in your muscles, but, should there be more fats than muscle, the energy carried to the triglycerides found in the fat cells.
The Paleo diet once taken up will slowly transform your body into a more powerful form by reducing the additional excess fat both from your body and from your diet.
Your Cells With The Caveman
They transport the necessary elements (nutrients) to the various parts of the body where they are needed to ensure we function normally.
These cells are made up of saturated fats and at the same time unsaturated fats. The key thing here is to make sure that the two balances so as to function properly.
While other available diets limit either or even both of these essential fats, Paleo diet provides a balanced diet that comprises of the required amounts of each.
3. What’s Taboo On The Caveman’s Plate
You already know that losing weight requires discipline. There are no excuses.
And that’s why, even here you have some paleo diet rules you need to follow; so some foods (which we all love) will be off limits during the entire period that you chose to commit to this way of eating.
Let your desire, drive you to resist any temptation to eat any of the foods that fall into the categories below.
Who wouldn’t crave for that bag of chips or that burger from your favorite restaurant down the block, or that pizza with all your favorite toppings, they just make your mouth water.
Let’s face it; these foods have just left you feeling gross and probably dissatisfied with your body. Fast foods are a definite no to the Paleo diet.
Junk foods have been designed to tantalize one’s taste buds with specially designed chemicals in laboratories and artificial sweeteners made specifically for that purpose.
It is a common beverage of choice around the world.
No matter how much we enjoy this beverage, we must face the fact that it contains high levels of additives which include fructose, artificial sweeteners and much more chemicals that give it its taste and look.
It can’t be ignored that in the long run, sodas contribute to the development of certain illnesses including cancer, heart disease, diabetes, obesity and high blood pressure.
And yes, even the so-called ‘diet sodas’ are out of the question in the Paleo diet.
Since it is a large part of our daily diet, processed food brings about the controversy within the pale diet.
This is the most readily available and cheap to acquire a type of food there is.
These foods have already been preserved and packaged for you. This is what the Paleo diet forbids, preservatives. This is because these chemicals lead in causing major problems in the human body.
One would assume that dairy is on the Paleo diet because of its perceived health benefits, but this assumption is misguided due to a slight misunderstanding which will be made clear right here and now.
Dairy products are as a result of industrial processes and induction of individual elements or chemicals forcing milk to take up many forms including cheese, yogurt, and fermented milk.
Due to these activities, dairy products have been ruled out of the Paleo diet.
However, raw milk is to some extent recommended because it has purified nutrients which have not undergone any processing.
By raw milk, I mean one that’s straight from the udder and has undergone only one logical process, which is heated.
The Paleo diet is a gluten free diet, thereby taking into account those who are allergic to gluten. Cereals and their products, for example, bread, contain significant amounts of gluten.
Reducing glutton intake increases your energy, betters your digestion and most importantly helps you lose weight. Grains to avoid include, Wheat, Rice, Oats, Buckwheat, Corn, Quinoa, Barley, Rye, and Sorghum.
Sugar & high fructose corn syrup
These include foods rich in artificial sugar e.g. Candy, pastries, soft drinks, ice cream.
Soybean, peas, lentils, groundnuts, beans, chick peas, cowpea, etc.
Highly processed foods
This is one type of foods that you shouldn’t eat even if you are not following a particular diet!
They include foods that have many ingredients including preservatives and artificial ingredients.
These are usually additives found in certain foods or are passed out as ingredients.
These oils are not paleo-friendly and therefore should be avoided. They include corn oil, soybean oil, cottonseed oil, grapeseed oil, etc.
These are the important things to avoid while engaging in the Paleo diet for those who wish to commit fully.
You should also avoid refined sugar, vegetable seed oil, and legumes such as peanuts.
Remember that the results of this diet are entirely determined by your discipline because Paleo diet puts the control into your hands.
4. What Does The Paleo Caveman Love?
This is what you have been waiting for, the Paleo diet guidelines, the list of all the foods you should sink your teeth into while committed to the Paleo diet.
Considered the mother of all vitamins, fruits come in a variety packed with nutrients and nature’s goodness.
There is one exception to this category, greenhouse-grown fruits are a no-no to the Paleo dieter.
There are under-consumed nutrients that are essential to our bodies found in fresh fruit.
These nutrients include potassium, vitamin C, folic acid, sodium and dietary fiber.
The potassium-rich diet helps the body maintain a regular blood pressure.
Your fruit selection should include avocado, pears, strawberry, grapes, bananas, apples, blueberries, watermelon, pineapples, etc.
We can’t mention fruits without mentioning plants because the two go hand in hand.
Again the exceptional rule applies here, no greenhouse grown vegetables are allowed in your plate, this includes genetically modified plants as well.
Apart from that, any other naturally grown plant out there is good for you. Plants provide almost the same nutrients as fruits.
Some ideal facilities include Pumpkin, spinach, kale pepper, carrots, miner’s lettuce, garden cress, kidney bean, common bean, etc.
Many diets may forbid the consumption of meat, but the Paleo diet explains how to handle meat and which kind of meat to consume.
Pasture raised meat and poultry should be in Paleo diet.
However, you should follow the recipe that will provide in this book in preparing it. Meat is rich in magnesium, zinc, iron, proteins and vitamin B among others which combine to help in the strengthening of the bones, muscle, skin, and blood.
Meat allowed in the Paleo includes beef, chicken, pork, turkey, lamb, etc.
You may wonder why this is not summed up in the meat category. Well, wonder no more because this is a supplement to meat used as an alternative.
Seafood includes salmon, shrimp, trout, shellfish, haddock, etc.
Organic oils and fats
In the recipes (download them below), you will be required to have only unrefined organic oils to use in your cooking due to its numerous health advantages compared to the regular refined oil.
Nuts and seeds
There are plenty of nuts and seeds that are available, and most importantly they happen to be paleo-friendly.
They include pumpkin seeds, sunflower seeds, macadamia nuts, walnuts, and almond.
These are very important and essential in the diet as they replace conventional foods that are common in our society.
Tubers included in the diet are sweet potatoes, turnips, yams, rhizomes, corms, radishes, cassava, etc.
No one likes plain food. You would want to spice up your meal, give it a little taste.
Well not to worry because the Paleo diet allows you to do just that using the following; sea salt, garlic, rosemary, turmeric, cumin, and cinnamon as well as cloves, chilies, black pepper, mustard seeds, and horseradish.
If you take alcohol from time to time, you may want to substitute it with red wine as it is most advised.
Other drinks that are paleo-friendly include:
- Coconut water
- Mineral water
Whew, so many foods, who says the diet is limited, right! ?
5. Eating Out – The Caveman’s Restaurant Tips
Since Paleo is a way of life, you would want to practice it wherever you go.
That includes visits to restaurants. Here are a few tips to keep in mind while in a restaurant.
People should choose a Paleo friendly restaurant. Here’s another handy picture to give you a glimpse of the Paleo food spectrum.
So the first step is to select a restaurant that serves fresh food from fresh ingredients. How would you know if they do?
Well, it’s simple, if their menu contains at least 50% of the foods allowed by Paleo, then the restaurant is Paleo-friendly.
Make the salad a priority in your order. Vegetable salad is your best bet in remaining paleo on the road. You can specify the salad to your liking or taste.
When ordering for meat, make sure you request it to be cooked in olive oil. This will ensure that your meal remains as Paleo-friendly as possible.
Ensure that your poultry, fish or meat come with plenty of veggies, all prepared in olive oil.
Avoid appetizers. This could probably be the hardest thing to do, but try and be your food police.
They may seem small and harmless but taking that one bit may change your order.
Base your food on grilled, poached, roasted or steamed rather than coated, fried or marinated.
6. Common Paleo Diet Mistakes
Falling for a Paleo food scam
Just because a food package says that its content is gluten-free, it doesn’t mean that it is.
The best way to avoid falling victim to this is by ensuring that one purchases farm fresh products.
Alternatively, you could check the ingredients used in the making of that product, though this option is highly discouraged.
Overeating in the name of eating a healthy diet food
The Paleo diet, like any other food demand discipline from everyone who commits to it.
Without eating the right amounts of foods, the diet will fail to work as the human body is sensitive.
The best way to avoid this situation is to have a goal and the discipline to attain it.
Failing to plan
Planning is an essential requirement in every human life. It’s pretty much how we get things done every day of our lives.
The Paleo diet requires one to focus and plan depending on the duration which the Paleo diet will be taken. This includes majorly financial planning.
It’s as simple as this; you cannot cut out a source of essential energy from your diet in the name of trying to lose weight.
One of two things will happen to you here, or both.
First, you might end up wearing out your muscles out. Secondly, working on low carbs than normal is not what your body is used to.
Therefore you will start experiencing fatigue while carrying out simple physical jobs or even exercising (11 secrets of exercising).
Not following proper protocol, while eliminating food.
Let’s face it, when we are given so many options, we tend to get a bit confused.
Since this is the only diet which gives the user freedom of choice from a variety of carefully selected foods, it is common to find that people try to eat everything they have read or copied some else’s diet rather than chose foods that work for them.
You need to take a look at the options you have and carefully select which ones are within your reach and can work best for you without straining.
7. Frequently Asked Questions
How different is the Paleo diet from the other diets?
This different diet consists of foods that humanity has eaten for centuries.
The unique thing about the Paleo diet and a fascinating fact is that this diet did not come from any doctor on this planet, but can be said to originate from nature and the survival instincts of man.
The difference trickles down to the meals allowed by the Paleo diet, which is forbidden by other diets.
How it work? What are the paleo diet rules
The Paleo diet specifically uses the foods that humans have been used for thousands of years.
These foods are proven to contain specific nutrients that are highly beneficial and essential to the human body.
The diet offers an alternative solution to every meal that one is used to.
How can the Paleo diet help me lose weight? Weight loss involves the burning of calories in such a way that the rate of burning is more the intake rate.
By way of avoiding certain foods, the Paleo diet achieves low-calorie intake while increasing the rate of calorie burn within the body.
After attaining my weight goal, can I resume my regular diet?
The Paleo diet is a lifestyle, not a weight loss program.
Therefore it is not advisable to abandon it once you attain your individual goal.
This is because the regular diet can outdo the progress you have had with the Paleo diet within a brief time.
One can, however, eat the desired foods from time to time, but in reasonable amounts.
Are supplements allowed on the Paleo diet?
The key thing to keep in mind is that the Paleo diet involves ingesting foods rich in various nutrients, therefore, making it the healthiest food available.
This means that you would not need supplementary unless you have a certain condition that requires you to do so.
8. Caveman Tips And Tricks For Beginners
Going Paleo is a decision you have to make, but you just don’t dive into it.
There are procedures you have to undergo so as to be fully ready for the Paleo diet commitment. We have prepared a small system just for you.
Our kitchens usually have ready stock for our regular daily diet. We need to make room for the Paleo menu.
Therefore all the foods that are not considered Paleo-friendly must go. This is the first sign of commitment to the Paleo diet.
Have a goal
For the diet to be successful, you must have something to motivate you, something to remind you why you chose to commit to the diet.
It could be for medical reasons; it could be a strategic weight loss program for you. Whichever the reason, make it clear and attainable.
Be ready to cook
Paleo diet is based on home cooked meals, not fast foods and packaged ready to eat meals. It also provides a broad range of simple recipes for you to use.
If you were not used to cooking, better prepare, you are about to do a whole lot of the kitchen.
Prepare for a detox
The entry meals of the Paleo diet are mainly designed to detoxify and prepare you for the long term diet. You should be ready for a soft start as you gradually get to the hard stuff.
Be prepared for a backslide
It is a diet journey like any other and with it comes certain challenges.
You might be tempted to have a bite of your favorite fast food e.g. pizza, burger, etc.
Get back to the Paleo diet and keep going.
9. Downloads – Paleo Shopping List & Recipes
Download my personal paleo diet recipe and shopping list below.
It’s sort of a paleo cookbook fit in a simple PDF file, so you can either keep it on your phone/tablet, or even print it out to make your own paleo diet meal plan. :)