The Paleo diet, also known as the stone-age, or caveman diet, concentrate on consuming foods that are eaten by humans in the Paleolithic era time. Individuals who follow a paleo meal plan eat mainly meat, seafood, vegetables, fruits, seeds, and nuts. Foods such as grains, sugar, dairy products, legumes, salt, processed oils, coffee, or alcohol are excluded from this diet.
The idea behind the diet is to avoid eating not only just process foods but also food that human started to eat during the Agricultural Revolution. In general, following the diet means you eat whatever you can gather or kill in the old days. For this reason, one of paleo diet benefits is it boosts weight loss because it focuses on consuming whole foods only.
The great thing about the Paleo diet is it is not a “one size fits all” meal plan. There are plenty of methods to be Paleo. Any individual who keeps to the paleo diet rules can customize their diet plans according to their specific needs and don’t need to stick to just one. It is a diet framework that can fit anyone and if personalize will provide the most health benefits.
To get the best results of your Paleo Diet, a health and wellness coach might suggest you personalize your paleo diet meals in the following way:
1. Shifting to the Paleo diet
It can be difficult if you are still transitioning to paleo and can be more difficult especially when your family members are also adapting to the diet along with you. You can customize your paleo plan according to your or family members’ needs or preference. However, the level of customization of your paleo menu will depend on the three transition categories which are the “speedy transition,” “slow transition,” and the “super slow” transition. Each category has a specific paleo diet foods you need to consume to help you adjust accordingly to the diet.
2. Overcoming food allergies and intolerances
A growing number of people nowadays are having intolerances and food allergies. This is why individuals who seek to improve their health and wellness choose to go on a Paleo diet since foods that causes sensitivity, allergies, and digestive distress are stripped off of this diet.
3. Avoiding nightshades
Nightshades are vegetables and fruits that contain glycoalkaloids which are poisonous compounds that serve as protection of plants from predatory insects. Fruits and vegetables such as goji berries, ground cherries, tomatoes, chili peppers, paprika, cayenne, red pepper seasonings, and spices contain glycoalkaloids which can have toxic effects to anyone who eats them.
To avoid nightshade foods, you need to customize your diet properly considering every nightshade foods are Paleo-friendly.
4. Minimizing FODMAP intake
FODMAPs means fermented short-chain carbohydrates and sugar alcohols that include, oligosaccharides (fructans and galactans), disaccharides (lactose), monosaccharides (fructose), and polyols (sugar alcohols). Fructans, galactans, lactose, fructose, and sugar alcohols are indigestible sugars that became food for gut bacteria since they remain in the intestinal tract. If you follow a Paleo diet, all of these indigestible sugars are prohibited to help minimize gastrointestinal discomfort.
5. Customizing diet for AIP
You need to be very selective of your paleo diet foods if you are following the AIP or autoimmune protocol diet. Foods such as eggs, nuts, seeds, alcohol, and nightshades are prohibited from this diet.
To help heal associated autoimmunity disease and leaky gut, you can customize your Paleo diet for AIP to improve your health and removed triggers of these conditions.
6. Customizing diet to meet the keto threshold
The ketogenic diet provides a lot of health benefits. It is high fat, moderate protein, and low carb diet that can help you lose weight and better your health.
To match your keto threshold, you can personalize your diet according to your carbohydrate level for ketosis since it differs from person to person. In the same way, as your carb consumption differ, your protein intake varies as well; thus you can personalize your diet to individual needs.
7. Practicing intermittent fasting
Enhanced body composition and a boost in cell regeneration are some of the proven benefits of intermittent fasting. It also stimulates brain health and longevity as well as lowers the risks for heart and cancer diseases.
If you want to customize your Paleo diet, you can follow some methods of intermittent fasting, so you don’t have to change the layout of your diet. Interchanging your fasting days with eating days is one of the few methods of intermittent fasting that you can adapt.
8. Not following a perfect Paleo diet
Following the ideal Paleo diet can be very difficult especially in our food environment. So you don’t have to worry if there is some flaw in your Paleo regimen. Having a cheat meal regularly will motivate you to stay on course with your Paleo diet.
9. Personalizing diet for athletes or highly active individuals.
The Paleo diet is ideal for any athlete or very active individuals. You can personalize your diet according to your athletic goals or your desired level of fitness and health. You can plan your paleo menu by making use of optimum nutritional strategies that will help improve your athletic potential and boost your performance.
10. Wanting to have a flexible diet plan
Eating paleo doesn’t mean that you have to follow a restrictive diet plan. Even if you are a vegetarian or a pescatarian, you can create a diet plan that best works for you, provided that you are consuming real food consistently. Healthy lifestyle choices based on the Paleo principles play a significant role as well to get the most of your diet.
Customizing your Paleo food plan is essential to anyone who wants to get better results and have the optimal health they need. You can eat listlessly, and cook some of the best paleo recipes to take advantage of the paleo diet benefits. To learn more directly from a nutrition consultant, click here.