Days Indian Paleo Diet Plan and Recipes - IBBIt took millions of years for the present human to evolve from its ancestors. While the process of evolution did work for us, it has also made us very vulnerable to diseases and disorders. Our ancestors were athletic enough to chase and get chased by wild animals. They were strong enough to hunt down wild beasts with mere sharpened stones and bones. They could withstand ferocious cold by simply warming themselves up with animal hides. Now look at the present human race i. Most of us can’t even get up a couple of stairs without losing our breaths. I think it’s 48 recipes. But I get dizzy trying to count them all so I could totally be wrong. So I’m not one to make my food in football shapes. Here at Paleo Plan, we believe in having a great framework that helps you easily say “yes” or “no” to certain foods. In addition to our Paleo diet food list. A paleo diet food list of the most popular and accessible food items of Paleo. Includes meat, fish, vegetables, fruits, nuts, herbs and spices. Every week get a new meal plan and shopping list delivered to your inbox. Everything you need to.
We rely on medicines as much as we rely on food. When we came from such impressive ancestors; how did we end up this way? The answer to this lies in an aspect that changed drastically from then to now – DIET! Our ancestors were pure hunters while we are pure cultivators. When farming came into the picture some thousands of years ago, the human diet changed drastically. Many new ingredients like grains, legumes, pulses were introduced. However, it is now being felt that this new incorporation has done more harm than good. This gave rise to a new diet format called PALEO DIET which literally means . Therefore, Paleo says to have lean meat, fishes, vegetables, fruits, nuts and even seeds. It strictly forbids the follower from having any grains, legumes, pulses, dairy products, cereals, salt, sugar and any kind of processed food. Paleo Diet in India. India follows largely a 3- meal per day pattern (Breakfast, Lunch and Dinner) and knowingly or unknowingly, all the three meals are heavy; not an advisable thing to do from the health perspective. Hence, India is one nation that can benefit appreciatively by adopting a Paleo Diet. This ancient diet has tremendous potential some of which are –Effective against Diabetes. It might surprise you to know that approximately 1. Indians die every year due to diabetes and diabetes related disorders. Lack of exercise and improper diet are the two major causes of diabetes. The Paleo diet focuses on a protein, vitamin and fiber rich diet and excludes most of the carbohydrates and foods that are high on glycemic index – any food that elevates the level of sugar tremendously in the blood after consumption. Thus, following a Paleo diet protect the body from ingredients that increase your chances of getting diabetes. Several researches have shown that Diabetics when put on Paleo diet showed better insulin response. Good on the Heart. Another accepted benefit of the Paleo Diet is its beneficial effect on the cardiovascular system. The Paleo Diet promotes the consumption of healthy fats. Secondly, it prevents the follower from having any junk food or processed food all of which are acclaimed to be health disasters. Thus, it controls the level of cholesterol in the blood and thereby prevents the occurrence of any heart and blood related disorder. Autoimmune and Allergies. In autoimmune disorders, the body’s self defense mistakes the other cells in the body as foreign elements and starts destroying them. It has been proved scientifically that diet is one of the most crucial factors that can promote or prevent the onset of autoimmune disorders. The Paleo Diet being all natural and free from any chemical or processed ingredient protects the body’s internal environment and thereby prevents autoimmune disorders. There have been reported incidences where people have recovered from autoimmune disorders after switching to a Paleo Diet. The healthy ingredients in Paleo contain anti inflammatory properties and thus it is beneficial for people who are prone to allergies. It is beneficial for asthmatics too. Degenerative Diseases. Degenerative diseases are the ones that occur due to the degeneration of the cells that leads to the break down or malfunctioning of the associated organ or tissue. Some of the most popularly known degenerative diseases are Parkinson, Alzheimer’s, etc. Robb Wolf (student of Loren Cordain) has published on several occasions how the current diet is leading to increased occurrences of degenerative diseases. We are sharing a list of the ingredients keeping in mind the general Indian diet so that you are able to make your food choices carefully. Foods that are YES for Paleo. Vegetables: Paleo Diet welcomes all the veggies generously. You are free to eat as many vegetables as you want. The better the quality of the vegetables, the better will be your overall result. Vegetables are rich in minerals, vitamins and dietary fibers. These are therefore, of utmost importance to achieve your health goal. Now an exception to this rule is the vegetables that are high on carbs. Having an unrestricted amount of these vegetables will become problematic for people who are adopting Paleo diet for weight loss. Otherwise, these vegetables won’t harm you in any way. Here is a list of the vegetables that you can include in your meals. NOTE: Almost the entire vegetable kingdom is acceptable. The below list includes the ones that have high nutritional value and therefore should be there in your meals. Vegetables that are Paleo. Hindi Name. English Name. Hindi Name. English Name. Shatavari. Asparagus. Hara Kaanda. Green onions. Chukandar. Beets. Choti Gobhi. Brussels sprouts. Gaajar. Carrots. Palak. Spinach. Celery. Celery. Broccoli. Broccoli. Turi or Turai. Zucchini. Patta Gobhi. Cabbage. Shimla Mirch. Peppers (all kinds)Phool Gobhi. Cauliflower. Ajmooda. Parsley. Baigan. Eggplant. Paleo Vegetables High on Carbs. Batata. Potatoes. Ratalu. Sweet potatoes. Fruits: Just like vegetables, almost all the fruits are accepted as Paleo. You are free to eat as many fruits as you want. Fruits, just like vegetables are rich in vitamins and minerals. They are also rich in anti oxidants that are very important to protect the body from free radicals. However, if you are on a weight loss plan, limit your intake of Bananas as they are naturally rich in sugars. Fruits that are Paleo. Apple. Guava. Oranges. Grapes. Mango. Papaya. Blackberries. Watermelon. Pineapple. Figs. Lime. Musk Melon. Strawberries. Bananas (Rich in Carbs)Litchi. Raspberries. Plums. Blueberries. Avocado. Peaches. 3) Meat: A Paleo diet cannot be completed without meat. Since the primitive man relied on meat majorly for his nutrition, a Paleo diet focuses extensively on consumption of lean meat (meat without fat). Meat is a rich source of protein. It is required for healthy muscles and for smooth functioning of the inner body. Almost 2. 5 to 3. Meat that is Paleo. Chicken (Breast, Legs, Thigh, Wings)Beef (Meat, Steak, Grounded)Turkey (Breast, Legs, Thigh, Wings)Buffalo (Meat, Steak, Grounded)Pork (chops, bacon, steak)Lamb (Meat, Steak, Grounded)Goat (Meat, Steak, Grounded)4) Fish. Fishes are loaded with nutrients and are a great source of healthy fats specially Omega 3 fatty acids. This particular fatty acid is very good for the cardiovascular health. In addition, fishes are a great source of protein too. Having some amount of fish in the diet is therefore a dietary recommendation. Fishes that are Paleo. Hindi Name. English Name. Hindi Name. English Name. Rohu. Carp. Surmayi. Kingfish. Singada. Catfish. Herring. Hilsa. Bangda. Mackerel. Katla. Trout. Padwa. Sardines. Rani. Red Snapper. Chura. Tuna. Jhinga. Prawns. Tisriyo. Clams. Kekda. Crabs. Raavas. Salmon. Paaplet. Pompfret Samudri Jhinga. Lobsters. Jhinga. Shrimps. 5) Fats and Oils. An Indian diet is incomplete without oil and fats. Secondly, we cannot have raw meat. It needs to be cooked and we would need oil or fat for it. In order to avoid the large amount of saturated fats in available in oils, only certain oils are allowed under the Paleo Diet. Fats that are Paleo. Coconut Oil. Extra Virgin Olive Oil. Butter. Ghee. 6) Nuts. Nuts are a great source of nutrition. They are high in healthy fats, vitamin and minerals. Nuts form a great snack however it needs to be kept in mind that certain nuts are high in fats like cashew nuts that need to be avoided. Stay low on nuts especially if you are trying to lose weight. Nuts that are Paleo. Almonds. Cashew Nuts. Pumpkin Seeds. Sunflower Seeds. Walnuts. 7) Other Ingredients. Eggs: Paleo Diet lets you have eggs. They are natural, unprocessed and great source of nutrition. However, if you are on a weight loss regimen avoid the egg yolk. If you don’t exercise heavily then limit your egg consumption from 1 to 2 per day only. Tea: You can have the regular tea but in moderate amounts. Adding green tea to your diet is a great way to detox your body. Honey: You can have honey provided it is pure and unadulterated. Limit your consumption of honey as it is rich in sugars. Coconutwater: It is a great source of nutrition. However do not have access of it. Once in a while is allowed. Coffee: Limit your consumption of Coffee. You can have black coffee in moderation or coffee with very little milk. Alcohol: You can have alcohol but only on occasions. It is permissible, because a person cannot give up on alcohol overnight. So a limited amount is allowed. Note: The meat, egg and even butter and ghee is permissible if it is . This means that animal that it is obtained from should not be bred on grains or injected with chemicals. The animal should be bred naturally on grass. Foods that are NO for Paleo. Keeping in mind the availability of resources in the ancient era, there are many ingredients that are not permissible under the Paleo diet. Here is a brief list –1) Legumes or Beans. Since the ancient men did not know cultivation and beans were not available in the wild, they are restricted in the Paleo diet. Beans are also rich in Phytic acid that has many health disorders. Hence, all the beans and pulses are restricted. Black beans, Kidney Beans, Lentils, Peas, Chick Peas, Soya Beans, Peanuts, Moong, etc are a big NO! Grains. Yes, not even grains! Grains were introduced only after agriculture came into the picture. More importantly, grains are high in Carbs. Plus grains available today are highly hybridized and processed. Hence, Paleo forbids you from having any kind of grain.
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