Johnson - Paleo Diet: Paleo Made Easy! The Ultimate 30 Days Paleo Meal Plan for Beginners

Paleo Made Easy: The Ultimate 30 Days Paleo Meal Plan for Beginners by Mary Johnson
Table of Contents

1. Introduction Over 10,000 years ago, our Paleolithic ancestors knew nothing about diets or processed foods. They fed themselves only by hunting and harvesting. Homosapiens ate lots of meat, fruits, veggies, nuts, seeds and oils. Although most of their unbelievable physical traits were as a result of the daily activities (hunting and harvesting), an important part for their athleticism was the food they ate. The average Homosapien was tall, strong and muscular.

So, what happened? Long after, with the appearance of the agriculture and the discovery of the farming, peoples diet shifted. Instead of eating lots of meat, fruit and veggies theyve moved on to grain types of food. Since the Paleolithic era, its scientifically proven that our minds have evolved, but our digestive systems remained the same. We still need to eat the same food and consume the same ingredient s like the caveman did. If you havent heard already, in todays modern era, eating the same food as our Paleolithic ancestors is known as Paleo Diet . Maintaining that kind of diet is the healthiest way to eat and its the only nutritional approach that works with our genetics.

Its based on the fact that people need to eat natural foods that are genetically approved and strictly avoid the processed ones. These days, people eat a lot processed food; pizza, hamburgers and sweets are just a few of the foods we desperately cant live without.
2. 1. Why Conventional Wisdom Got It All Wrong Why is this wrong? We still need carbohydrates, right? Yes, but not that kind of carbs. Gains are composed of carbs which turn into a type of sugar called glucose.

Our system uses a certain amount of glucose for energy and the rest of the it, thats not used, turns into body fat. Grains also contain gluten, which is a protein found in couple of types of grains, wheat, rye and barley. A quite popular topic nowadays is that gluten is bad for you. You can find a lots of gluten free fruit in every supermarket you go to. Why is gluten unhealthy? The main reasons are: it increases the chance of celiac disease its addictive brain disorders can occur brain disorders are responding well to gluten-free diet people become less tolerant on gluten foods (gluten sensitivity) Paleo is a sugar free diet. The only source of sugar you are allowed to use is fruits.

You must think, but how can I have energy to go through the day without processed sugar? Funny thing is - sugar actually lowers your energy. When you eat white sugar, you boost your energy only for a short period of time (couple of hours or so depending on each individual). After a while, your insulin goes up to control your sugar. The same process consumes a lot of energy and when the sugar levels are settled , your energy goes down rapidly. If you ever felt sleepy or without energy even though you slept for 8 hours and didn't miss a meal, that might be one of the reasons. So, where is the energy coming from? There's a process in our body that's called ketogenesis.

What it does is, when there are no more carbs for our body to fuel from, it starts using fat as an energy resource. Heres the thing: eat less carbs, which means automatically less glucose in your system and as a result: you will burn fat by doing nothing. Incredible, right? However, do not get me wrong, I'm not saying you shouldn't eat carbs. They are important, but they are not the cornerstone of your diet. I'm trying to tell you that you can live (and should live) with smaller amounts of it and feel better. Instead of consuming them through processed food you have to consume them through foods that grow naturally in the wild and most importantly foods that arent processed.

You can eat fruits, vegetables and sweet potatoes. The best thing about vegetables is that you can as much as you like, and never get fat. Veggies are low on calories and very nutrient. What about dairy food? Dairy foods are all milk products that are low fat, and retain their calcium content. Most people are lactose intolerant, and if you are not, you have some dose of intolerance too. We all had to consume milk when we were babies, but that's it.

People are not designed to use dairy products (this also implies on grains). The most important thing is that Pale o isn't like every other diet. You dont have to count calories on every single meal. You dont have to worry about which day you should eat crabs, proteins or certain amount of food. Most diets are made strictly with day per day meal plan which wont help you in the long run and eventually will bore you. Paleo is different , its based on a very simple concept: eat real foods everyday .

Every meal youll have should contain 40% carbs, 30% proteins and 30% fat. You should only know the products amount of carbs, proteins and fat to balance your meal ideally. With Pale o you can eat as much as you like , as long as it belongs in the Paleo Chart. The best thing is you'll never be hungry .
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Paleo Food Chart PROTEINS Meat ( Chicken, Turkey, Duck, Beef, Lamb, Pork, Veal, etc.) *must be grass fed, not grains. Eggs (Chicken, Goose, Duck, Quail, etc.) Fish (Tuna, Salmon, Flatfish, Trout, Sole) CARBOHYDRATES Vegetables (Broccoli, Lettuce, Spaghetti, Carrots, Button, Celery, Spinach, Acorn, Portabella, etc.) Fruits (Oranges, Apples, Bananas, Coconut, Apricot, Pineapple, etc.) Sweet Potato (better than regular, without sugar) FAT All Natural Oils (Olive Oil, Coconut Oil, etc.) Avocado Nuts and Seeds The benefits of the Paleo Die t have been researched and proven in dozens of researches. By eating paleo you can never get fat , you can only slim down. You'll get muscle growth, lose fat and improve your fitness level. Your immune system will be perfect. Any risks of disease (diabetes, cancer, heart disease) will get to a minimum.

Your energy field will increase with each day as you progress with the diet. Any sort of sleeping trouble that you had will stay in the past. Depression and anxiety problems will be gone (if you had any). The only thing you need to do is give it a shot.
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Why the Paleo Diet is Real In a world; Paleo . As I said before Paleo isnt that kind of diet when you pick every single meal upfront, but most of the beginners do love to see a concrete plan and get a more detailed idea of what they should eat. Therefore, I thought it would be a great idea if I share with you a complete 30-day Paleo meal plan that Ive used when I began with the most valuable change of my life. You can combine the recipes per your choice and not to worry about calories. As I said before, you can eat as much as you want, just keep it in the Paleo chart. 4. 4.

The Ultimate Paleo Meal Plan Monday: Breakfast Ham & Mushrooms Ingredients: 1 Tbs coconut oil (or olive oil) 2 mushrooms (sliced) 1 small sweet potato (diced) 1/8 yellow onion (diced) 1/4 lb ham (diced) pinch of black pepper Preparation time : 25 minutes Instructions: First, heat a large pan over medium heat. After 3-5 minutes (depending on the heat), add 1tbs of coconut oil and spread it across the pan. Let it heat for 1 minute and add onion, mushrooms and sweet potatoes. Mix them with a large wooden spoon for 30 seconds. Cook about 15 minutes in order to make sure the potatoes are tender but firm. You can add black pepper per choice.

Lunch Regular Paleo Chicken Ingredients: 1 lb chicken breast (or less per choice) 2 tbs mustard 3 tbs olive oil 2 medium sweet potatoes Freshly milled black pepper Freshly milled red pepper Preparation time : 35 min Instructions: Put a pan on medium heat and preheat the oven at 430F. Chop the sweet potato into slices. Cut the chicken breast into cubes. Mix the chicken with the mustard and olive oil. Put the Chicken in the pan. Cook It until it changes it's color to white.