How to Lose Weight the Healthiest Way Possible

July 28, 2015 - PRLog -- - The Paleo diet is based on the premise that the human digestive system has not yet evolved to handle the proper breakdown and absorption of grains. As far as human evolution is concerned farming, and especially the farming of wheat, is a relatively new concept. Humans have been farming for just over 10,000 years where as we’ve been hunting and gathering for over 2 million years.

- The Paleo diet does have numerous benefits as it focuses on natural, whole, unprocessed low carb foods such as meats, low carb vegetables and fruits and excludes all refined packaged foods especially refined grain products, and refined sugar. When you switch to this type of diet you will notice numerous health

benefits such as weight loss, balanced blood sugar including management of type 2 diabetes and insulin resistance, improved energy, reduced food sensitivities, and perhaps improved intestinal health.

FOODS THAT ARE INCLUDED IN THE PALEO DIET

- The main focus of the Paleo diet is fresh vegetables and fruit that have a low glycemic load (do not rapidly increase blood sugar). For example white and red potatoes are not allowed as they are high in carbs, have a high glycemic load and also contain harmful substances called solanine which may promote inflammation. Sweet potatoes and yams are allowed as they do not contain solanine and are also high the phytochemical, beta-carotene, the precursor to vitamin A. That said, sweet potatoes are eaten in moderation due to their high carb content.

- All meats but more importantly “clean” meats raised without the use of hormones or antibiotics and preferably grass fed. Game meat such as elk or bison and grass fed beef both have lower fat content than conventional cuts of beef.

- Organic or pastured eggs. Eggs are a main staple in the Paleo diet and are often used for breakfast. Breakfast can be tricky when you eliminate grains.

- Root flours such arrowroot and tapioca are included as well as nut flours such as almond. Coconut flour is used quite extensively in the Paleo diet. Some people cannot tolerate coconut flour due to its high fiber content.

- All nuts and seeds except peanuts. Peanuts contain arachidonic acid and are highly inflammatory plus they often contain mold.

- Dried fruits such as dates. Dates are used often in desserts for added sweetness.

- Natural sweeteners such as raw unpasteurized honey and pure maple syrup.

- Healthy fats such as coconut oil, organic butter, and olive oil and nut oils. When buying oils look for ones that are “unrefined” and “extra virgin”.

FOODS THAT ARE AVOIDED ON THE PALEO DIET

- All grains such as wheat, barley, rye, oats, corn and rice and pseudo-grains products including quinoa, buckwheat, teff and millet.

- All beans and legumes including lentils due to their high carb content.

- All refined sugars.

- Packaged and processed foods.

- White and red potatoes.

- Pasteurized milk and dairy products are not allowed, however, unpasteurized dairy products are ok. L’Ancetre brand of cheeses are unpasteurized and can be purchased at Goodness Me, Fortinos or Walmart.

- Peanuts are legumes plus are inflammatory.

- Refined and processed oils such as corn and sunflower. The ones you see on special in the large plastic containers. These polyunsaturated oils are highly unstable and pose many health risks when heated at high temperatures. Plus the manufacturing process destroys all the beneficial nutrients in the seed oil.

SOME CONCERNS ABOUT THE PALEO DIET

- As you can see the Paleo diet is highly focused on vegetables and meat so this diet would be extremely difficult for those following a vegan diet.

- Many people on this diet may consume more meat than fresh vegetables and fruit which can result in uric acid build up and kidney issues.

- The Paleo diet can be very inflammatory if more red meat is consumed rather than more fish, poultry or fresh vegetables and fruit. Red meat contains arachidonic acid and if eaten in large quantities can lead to inflammation within in the body.

- Your digestive system has to be functioning properly in order to digest the meat. Often people with low stomach acid will have issues digesting meat. Improper digestion of proteins can lead to other health issues such as food allergies especially if the intestinal lining has been compromised as in the case with leaky gut.

SOME ALTERNATIVES TO CARB RICH GRAINS

- Spaghetti squash or zucchini noodles served with your favourite sauce or in a stir fry.

- Cauliflower rice which works well with stir fries, curries and a side dish to meats.

- Baked goods such as muffins and cookies made with almond flour, coconut flour, and arrowroot powder. Baked goods are sweetened with maple syrup, unpasteurized raw honey, pureed fruit such as bananas or dates and raisins.

- Pancakes made with almond or coconut flour sweetened with pureed fruit or maple syrup.

- Chia seed pudding made with almond milk served with nuts and berries to replace oatmeal.

- For great paleo recipe ideas go to www.elanaspantry.com

PhysioMax Wellness in Burlington Ontario provides the best nutrition plan for their patients. Our Nutritionist Annette Fenton is very knowledgeable about nutrition plan for patients who require special dietary needs. This multidisciplinary clinic in Burlington Ontario also provides Physiotherapy, Acupuncture, Osteopathic and Massage Therapy in order to tend to any kind of injuries. Please contact us or visit www.physiomaxwellness.ca for more detailed information.