Paleo diet
Paleo diet, a favorite diet of athletes, television stars and ordinary people who want to lose weight, have a beautiful figure and excellent health. This diet differs from others in that it does not need to monitor what you eat, in what quantity or calculate the calorie content of the food. The main condition of the diet – there are those products that people could afford in the Stone Age. After all, the name of the diet, in fact, translates as “the diet of the Stone Age.” 70% of the diet of modern man are foods that were not available to our ancestors. They ate what they could get on a hunt or what mother nature gave them: meat, fish, eggs, vegetables, fruits, and nuts. It is these products that make up the paleo diet. An interesting fact: in the 70s, scientists compared the skeleton of a person from the Stone Age and a representative of a later time. It turned out that primitive hunters were distinguished by stronger bones, the absence of caries, arthritis, anemia, than their more developed descendants.
The basic rules of the paleo diet
1. Your menu should contain products that have not been recycled.
2. Your diet should consist of 1/3 of meat and fish, 1/3 of fresh vegetables and fruits, 1/3 of cooked vegetables.
3. Once a day you should eat raw vegetables.
4. Break the meal 3 times.
5. Dinner should not be later than 19.00.
6. Chew food slowly.
7. Once a week, you should refuse dinner.
8. Drink plenty of fluids – up to 2-2.5 liters per day.
9. Exercise should be at least 90 minutes per week.
10. Take multivitamins.
Allowed Products
Vegetables: any vegetables of intense color, except iceberg salad (broccoli, eggplant, bell pepper, spinach)
Meat, fish, eggs: each meal should contain up to 100 g of fish, meat or eggs, but not more than 425 g per day.
Nuts: almonds, walnuts, pecans, but not cashews and peanuts.
Fruits, berries: any, in moderation.
Oil: only olive for salad dressing.
Dairy products: in a small amount of milk, yogurt, cheese.
Paleo weekly menu
Monday
Breakfast: 100 g oven-baked salmon, 1 stalk of celery with herbs, 1 fruit.
Lunch: a salad of allowed vegetables seasoned with lemon juice and olive oil, 1/2 avocado.
Dinner: grilled beef or pork medallions, tomato.
Tuesday
Breakfast: omelet from 2 eggs with bacon, 1 fruit, black coffee.
Lunch: a salad of raw vegetables seasoned with olive oil, water with lemon.
Dinner: meat or chicken chop, cooked in the oven or on the grill, tea.
Wednesday
Breakfast: a piece of boiled meat, 2 egg whites, 1 slice of watermelon and an apple.
Lunch: a sandwich of fish and cabbage, iced tea.
Dinner: boiled or baked fish, a portion of vegetable salad.
Thursday
Breakfast: 3 egg omelet, fresh fruit.
Lunch: grilled vegetables with 2 slices of ham, unsweetened tea.
Dinner: salad, grilled fish steak.
Friday
Breakfast: 1 fruit or a handful of nuts.
Lunch: vegetable salad, 200 g of baked chicken.
Dinner: lean beef steak.
Saturday
Breakfast: a piece of boiled lean beef with greens, a cup of berries.
Lunch: vegetable salad with fish fillet – boiled or baked.
Dinner: skip.
Sunday
Breakfast: scrambled eggs, a portion of fruit salad.
Lunch: salmon steak, grilled vegetables.
Dinner: shrimp in lemon-garlic sauce, lettuce.
