The Paleo diet. The complete weekly menu

The Paleo diet. The complete weekly menu

Find out what to eat during the day to reactivate the metabolism, lose weight and drain excess fluids

The 9 fruits with low glycemic index

Eating the same way as men of the Paleolithic era to lose weight, but above all to stay healthy: the Paleo diet is based on this concept, an alimentary regime developed by Loren Cordain, nutritionist of the University of Colorado, of which there are various versions, in which – in general – all pro-inflammatory foods are excluded.

"At the base of the diet we find lean meat, which, however, must be of the highest quality and raised" Grass Fed ", ie" grass "from birth until slaughter, particularly rich in precious omega 3 fatty acids – explains Dr. Francesco Marinelli, nutritionist biologist in Rome – moreover, fish, eggs, vegetables, little fruit, nuts and various seeds are planned; olive oil, coconut butter and avocado as additional fats. Instead, all those foods that contain gluten and lactose, milk and derivatives, solanaceae (aubergines, tomatoes, potatoes) and legumes, which contain anti-nutrients or substances that inhibit the absorption of other difficult-to-manage substances, should be excluded. for our body, such as saponins and lectins. No also to salt, fat and refined sugars ", suggests the expert.

The advantages of this method? "It is a balanced diet, if followed under medical supervision – explains the nutritionist – as it contains all the essential nutrients: proteins, vitamins, fiber, but also carbohydrates from fruit and vegetables. Moreover, it can be followed as a food model of life, with some changes. For example, if sports are practiced, it is necessary to include starchy products such as jasmin rice, Jerusalem artichoke or American potatoes in the daily diet ». In this case the advice of a specialist becomes even more important.

Because it loses weight

"The Paleo diet makes you lose weight because calories are reduced: the foods offered, in fact, have a high density of nutrients and low energy density," explains Dr. Marinelli. Moreover, the reduction of the body's inflammatory state brings with it a reactivation of the metabolism: the body, reacting to a change in daily nutrition, begins to lose weight. And thanks to the exclusion of the starch from the diet, a lot of fluids are lost and the person feels better, lighter ».

Scientific studies

Although the scientific community is debating the validity of the weight loss regimen, research shows that the method is valid to help lose weight, especially in the abdominal area, improve fatty acid values ​​and reduce the risk of diabetes and cardiovascular disease. In particular, a study by Umeå University in Sweden carried out an experiment on 70 obese menopausal women for 24 months, dividing them into two groups. The first was assigned a Paleolithic-type diet, in which 30% of energy came from proteins and 40% from unsaturated fats, and secondly, a diet in which 15% of energy came from proteins and 55% from carbohydrates. The results showed that both diets led to weight loss, particularly in the abdominal area, but the women who followed the Paleo diet were less at risk of diabetes and cardiovascular disease, also because the level of fatty acids insulin was lower.

General rules

Following the Paleo diet is very simple, because it is not necessary to weigh the food. The basic advice is to use common sense, then prepare normal portions, in which the achievement of personal satiety is important to continue to follow the weight loss regime successfully.

There are 3 meals a day (breakfast, lunch and dinner), which can be seasoned with extra virgin olive oil or coconut butter, with the exception of salt. Yes to aromatic herbs to flavor foods.

Curious to know what you eat? Read the week-long menus and prepare yourself from dr. Francesco Marinelli.

  • MONDAY

Breakfast: 2 fresh eggs cooked in a pan with a knob of coconut butter

Lunch: a portion of wild salmon with sautéed zucchini and avocado

Dinner: cream of asparagus with steamed mackerel fillets and extra virgin olive oil

  • TUESDAY

Breakfast: banana pancakes made by mixing a crushed banana and an egg, cooked in a pan with coconut butter

Lunch: cesar salad prepared with lettuce, chicken, extra virgin olive oil and lemon juice

Dinner: shrimp and rocket salad

  • WEDNESDAY

Breakfast: a bowl of dried fruit and fresh fruit

Lunch: fennel salad with olives and seared tuna

Dinner: ‘Grass Fed’ fillet (grass breeding) with grilled seasonal vegetables except tomatoes, aubergines and peppers

  • THURSDAY

Breakfast: a portion of raw ham with fruit salad

Lunch: omelette with mushrooms and seasonal vegetables to taste with the exception of tomatoes, aubergines and peppers

Dinner: chicken broth and grilled seasonal vegetables to taste, except for tomatoes, aubergines and peppers

  • FRIDAY

Breakfast: a portion of salmon with avocado

Lunch: fillet of sea bream with pine nuts and apple accompanied by seasonal vegetables to taste with the exception of tomatoes, aubergines and peppers

Dinner: Venetian liver

  • SATURDAY

Breakfast: a glass of coconut milk and a Paleo muffin made with coconut flour, eggs and coconut butter

Lunch: chicken skewers with grapes and bacon

Dinner: roast pork and apples with seasonal vegetables to taste with the exception of tomatoes, aubergines and peppers

  • SUNDAY

Breakfast: chestnut flour pancakes

Lunch: zucchini stuffed with minced meat

Dinner: tartare with hazelnuts and vegetables

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