حمية باليو: الفوائد وخطة الوجبات والآثار الجانبية

The Fast Facts

• It is enrich with plenty of fibers as this diet contains a lot of fruits and vegetables which helps to maintain healthy body weight.
• Even though it is unclear how it is beneficial for athletes but overall if it is look the research stated that it gives strength and power to the athletes.
• Paleo is a special type of diet plan, also known as Kevman or stone-edge diet.

Increasing weight can be detrimental to health. Therefore, some people also resort to a variety of حمى plans, including يوجا, تمرين and other methods. Out of the several diets one is paleo diet. Majority of you are unknown about such diet plan. So, in this article, we will give you information and the benefits regarding the paleo diet. Apart from this, we will also tell you about the side effects of this diet.

What is Paleo Diet?

Paleo is a special type of diet plan, also known as Kevman or stone-edge diet. It contains fruits, vegetables, lean meats, fish, eggs and nuts etc.^{. (1) (2)} It omits food such as cereals, dairy products, salt, processed fats and sugar. ⁽³⁾

Paleo Diet Macros.

The paleo diet macros composed of 30% of the total calories from protein, 30% of the carbohydrates and 40% of fats mostly monounsaturated and polyunsaturated fatty acids.

قصص ذات صلة

هل يمكن للمرأة الحامل أن تأكل القشدة الحامضة: تعرف من الخبراء صلصة باربيكيو سكيني لاتينا: الفوائد وصافي القيمة

The Paleo Cookbook: 300 Delicious Paleo Diet Recipes.

Find out the paleo cookbook: 300 delicious paleo diet recipes from هنا.

Benefits of Paleo Diet.

This diet reduce the risk of several diseases, which are as follows; ⁽⁴⁾

• Risk of heart disease.
• Metabolic Syndrome.
• Risk of إصابة.
• Risk of type 2 diabetes.
• Protect from pimples.
• Prevent Myopia (a kind of eye problem).

Food To Eat.

Following food must be included in paleo diet;

• البيض.
• Lean meat like – chicken.
• المكسرات.
• خضروات خضراء.
• الفاكهة.
• السمك.
• زيت الزيتون.
• Coconut oil.

Food To Avoid.

Find out below what food should not be consumed in paleo diet ;

• الحبوب الكاملة.
• الحبوب.
• سكر.
• منتجات الألبان.
• White Potatoes.
• Legumes (peanuts, beans, lentils).
• الكحول.
• قهوة.
• Salt.
• Refined vegetable oil such as canola.

Paleo Diet Meal Plan Indian.

This is a sample meal plan. The food and quantity mentioned in it can be changed according to the age, health, need and choice of the person. You can consult a dietitian once before start.

Paleo Diet for Athletes.

This diet is considered as the most nutritious diet which provides full energy to the body. Even though it is unclear how it is beneficial for athletes but overall if it is look the research stated that it gives strength and power to the athletes.  The benefits are as follows:

1. No need of protein shakes, as this diet is enrich with protein.
2. It is enrich with plenty of fibers as this diet contains a lot of fruits and vegetables which helps to maintain healthy body weight.
3. Provides healthy fat.
4. Provides good protein for muscles.
5. Right carbs for providing energy.

Vegan Paleo Diet.

A vegan paleo diet doesn’t contain any animal products. It focuses on fresh fruits and vegetables and also includes some grains to enrich the غذائي values. Amaranth, buckwheat are low in carbohydrate and high in protein thereby, can be incorporated in the diet.

Vegan Paleo Diet Plan.

Paleo Diet Before and After.

Is Paleo Diet Effective for Weight Loss?

Now let’s talk about how this diet plan can reduce weight. In this regard, several researches have made which included 70 obese women after menopausal. According to the research published on the website of NCBI (National Centre for Biotechnology Information), these women were placed on two kinds of diet, one of which was paleo diet.

In research, women who follow this diet were found to have a less amount of fat. Triglyceride-a type of fat levels decreased considerably in women who follow paleo diet as compared to the second diet. This is just an initial research. More researches are still needed to be done in this regard.

In the research mentioned above showed that, this diet may reduce weight to some extent, but it depends on the health and weight of the person. Everyone’s physical condition is not the same. It is a little difficult to say whether this diet is effective for all or not. Yes, it can be said that the paleo diet may not completely reduce weight, but the risk of some diseases may be reduced.

الآثار الجانبية.

Everything has both advantage and disadvantage. Similarly this diet plan also have some side effects;

This diet depends on fresh food. It may be a little difficult to find time to prepare and cook food in your busy lifestyle.

Whole grains and dairy products are restricted to consumed in this diet. So, it leads to nutrients deficiency of calcium, vitamin B and D. In this situation, it is necessary to use some non-dairy products, so that the body gets calcium. In addition, avoiding whole grains results lack of some nutrients such as fiber, which may increase the risk of diabetes and heart disease.

At the same time, if a person consuming a particular food item for the first time, he may also have a problems like food allergies.

الأسئلة المتداولة.

الخلاصة.

After knowing the benefits of the Paleo diet plan, many people may be thinking of adopting it. There is no harm in follow it. If this diet is followed in a proper manner, the benefits of this diet will definitely be visible. Nevertheless, it is better to take the opinion of a doctor or a specialist once. Finally, if you have any questions or suggestions related to paleo diet, you can share it with us through comments.

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