Everything About the Paleo Diet

 

The Paleolithic diet, more commonly known as the Paleo diet, is directly inspired by the diet of our ancestors who ate more naturally, unprocessed foods. You should know, however, that it is more than a diet to lose weight, it is, above all, a rather restrictive lifestyle.

 

Eating as Our Ancestors: the Basic Principle

 

Our ancestors were primarily hunter-gatherers, so they mainly consumed animal proteins and natural foods. To follow this diet, you will need to favor a diet rich in meats, fruits, vegetables and nuts, and forget all cereals and dairy products, since they did not exist during the Paleolithic era. In regards to sugars and fats, they are consumed in their natural form. Why? Because, according to this diet, the human body would better digest and more easily assimilate the foods that have been consumed for thousands of years.

 

 

Foods Allowed During the Paleo Diet

 

To follow this diet, you can eat all lean meats from animals fed exclusively on grass, poultry, wild fish, eggs, vegetables poor in starch such as cauliflower, broccoli or zucchini, untreated cold pressed oils such as olive oil, coconut oil and avocado oil, moderately sweet fruits, nuts, sweet potatoes, yams and other root vegetables, and, finally, untreated herbs and spices.

 

Foods to Avoid During the Paleo Diet

 

The list of foods prohibited in the Paleolithic diet is rather consistent. Avoid sweet products, dairy products, cereals and their derivatives such as flour, cakes and bread... Avoid, also, industrial products like soda, pre-prepared meals, and crisps and other appetizer biscuits. You will also have to eliminate from your diet all cooked or extracted oils, legumes such as beans, soybeans or chickpeas...

 

Recommended Cooking During the Paleo Diet

 

It is clear that, during the Paleolithic era, if fire already existed, our ancestors continued to eat mainly raw foods. If you can actually eat as much raw food as possible, such as vegetables in salads, you are still allowed to cook the food, but take care to preserve it as much as possible. For this, go for steaming or cooking at low heat, without the addition of fat, which will preserve the vitamins of the food.

 

The Health Benefits of the Paleo Diet

 

The Paleo diet contributes to obvious weight loss, and it is also good for your health, especially to limit the risk of cardiovascular disease, diabetes or even allergies. It also has very positive effects on the skin and helps you regain a beneficial sleep. It also provides ideal digestion. In addition, its high content of protein and dietary fiber also provides a quick sense of satiety, which eliminates daily cravings at all hours.

 

Since it's hard to follow the diet for a long time, you can do so for a short time and there still will be a positive effect. Eating like your ancestors will make you look funny, but will also allow you to realize that many foods and processed products sold on the market do not serve any purpose!

 

8 Worst Lunch Mistakes You May Be Making While on a Diet

 

At half past one, the stomach begins to growl. Time for lunch! But if work is already stacked on the desk, your food will probably not have the nutrients that you need. In order to work, however, your body needs to be regularly supplied with them - especially if you want to lose weight. Avoid these 8 food traps at lunch time, as they sabotage your diet and even provide you with a few extra kilos.

 

Mistake 1: You eat while walking

 

Are you also among those who quickly get a snack from the cafeteria and eat on the way to the office? Then, unfortunately, we have bad news for you: according to a study, you're eating 30% more calories than you would sitting down. Take your time with food, it does not have to be an hour. We are all stressed. But 15 minutes are sufficient for a healthy lunch. And you can definitely make that kind of room, right?

 

 

Mistake 2: You put off lunch

 

Even if your stomach is not growling, you should have lunch between noon and 2PM. Anyone who waits longer risks being attacked by a sudden bear's hunger, and this usually ends with jamming your mouth full of fast food and the like. Furthermore, your body needs new nutrients in the form of food every four hours. Otherwise, your metabolism slows down and that means that it burns fewer calories.

 

Mistake 3: You eat too much salad

 

"What is this, a weight loss error?" Do not get us wrong: salad is healthy, has few calories, no fat and is therefore perfect for losing weight. The green leaves and raw vegetables in it are just fine. A large weight loss trap, however, lurks in the salad buffet over at the canteen between calorie-rich dressings and toppings such as croutons or cheese, e.g. feta, mozzarella or Parmesan.

 

Anyone who puts too much of any of that on their plate turns their really healthy salad into a small calorie bomb. So: in the future, more salad (yes, only the green leaves), more vegetables and fewer toppings. "I will never be satisfied." Do not panic, just combine your salad with a roll, a brine or a soup. When dressing, less is more. A shot of vinegar, oil, salt and pepper are already sufficient and taste much better than fatty toppings.

 

Mistake 4: You go out to eat every day

 

Having lunch with colleagues is fun, that much is clear. It's also hard to lose weight during this time. On most menus, there are lots of dishes behind which there are a lot of calories hidden. The portions are usually very generous and are good to eat. In addition, it is rather costly to go out to eat. It is healthier and cheaper to cook yourself.

 

Simply cook your lunch the night before. Sounds dull? It's easy to prepare your food with 'Meal Prep' containers. And do not worry, that does not mean that eating out is taboo, just not every day.

 

Mistake 5: You have diet soft drinks while you eat

 

A cold refreshment is a good lunch for most. "It's not so bad if it's light." Unfortunately, that is false. The sugar is replaced with low-calorie sweeteners and since you only fake delivering calories to your body with the sweet taste, the belly quickly starts to growl again. It waits longingly for the promised energy. Better alternative: a large glass of water with a little lemon.

 

Mistake 6: You eat in front of the computer

 

A popular slimming sin at lunch and especially "popular" when work is again piled on top of your desk. You're paying attention to a screen, while shoving something mechanically into your mouth. The food becomes a side issue and that is the danger. Your attention is somewhere else, so you do not realize when you are really full. In the worst case, you continue to eat until the plate is empty. You then pay the tax of a bloated and full belly that makes work in the afternoon much more difficult. By the way: the same also applies to the TV.

 

Mistake 7: You eat packaged snacks

 

At first glance, the packaged salad or sandwich look like a healthy meal. But appearances can be deceptive. In the dressing, the topping cheats you by actually containing calories that settle on your hips. And the dishes are not really as tasty. In this case, the following should be the preferred step: cook yourself, according to the principle of the Meal Preps (see point 4). You know what's inside and it tastes better. You do not have to do it every day, but 1 to 2 times a week will do just fine.

 

Mistake 8: You skip lunch completely

 

If you skip lunch completely, you will not only have to battle an annoying feeling of hunger, but also lack of energy. And only to save 500 calories at lunch? Definitely a bad idea. Your body needs regular nutrients to maintain all its functions. If it is not supplied with nutrients, your metabolism will slow down and you will burn fewer calories - while losing weight in a counterproductive way. In addition to that, the feeling of hunger grows more persistent, just like the hole in your stomach. This is not only unpleasant, but ends with gaining more than the 500 calories you saved earlier when you have dinner.

 

You won't be hungry in the future if you consume the following: long-chain carbohydrates, dietary fiber and plenty of protein, which should be on the menu at noon, because they are long-lasting and prevent you from getting hungry without overloading your calorie count.

 

8 Good Reasons to Eat Fish

 

According to our habits and, sometimes, our culture, fish takes more or less of an important place in our eating habits. Eating fish is extremely beneficial for both physical and mental health. Do you doubt it? Here are 8 good reasons to eat fish.

 

1.    There is a large variety of fish

 

There are many kinds of fish. Cod, salmon, tuna, trout, sardines, mackerels... It's hard to choose! This is one of the major strengths of this food. You can make several fish meals a week without eating the same thing. This diversity is also reflected in the prices. Seasonal fish are cheaper, and those can be offered as canned food. Why deprive yourself?

 

 

2.    Fish improves memory

 

We often hear that eating fish is good for memory. If this saying is so popular, it is because the fish is very rich in phosphorus and omega-3. Phosphorus is present in the membranes of the brain. Consuming it allows you to maintain your brain in perfect state. Omega-3s provide essential fatty acids to nerve cells. From an early age, fish helps with intellectual development. Over the years, it can effectively fight against Alzheimer's disease.

 

3.    They are excellent for the cardiovascular system

 

If the fish is beneficial to our veins, arteries and heart, it is once again because it is rich in omega-3. These essential fatty acids promote good cholesterol and reduce bad cholesterol. Our cardiovascular system is thus perfectly maintained, and the risk of succumbing to cardiovascular disease is halved!

 

4.    They keep you young

 

Fish is excellent for your skin: it even slows down its aging! This is because the fish is rich in zinc and selenium. These trace elements ensure the renewal of your cells. At the same time, the vitamin E present in some fish allows you to look good and the vitamin B ensures a good blood circulation.

 

5.    Fish is good for morale

 

Thanks to the essential fatty acids that compose it, fish is excellent for morale. It reduces stress, anxiety and the risk of depression. How? Thanks to omega-3s, which ensure the correct functioning of the cardiovascular system and a better diffusion of the hormones secreted.

 

6.    Fish strengthens our bones

 

Fish is an excellent source of vitamin D. This allows the body, and especially our bones, to better absorb the calcium consumed. In addition, fish contains phosphorus, a mineral as good for the brain as for the bones and teeth.

 

7.    Fish helps fight fatigue

 

Fish is rich in vitamins, minerals and trace elements: in short, it is complete! Eating fish at least twice a week helps fight fatigue effectively. Because it is also very rich in iron, fish reduces the risk of its deficiency, which results in physical and mental fatigue.

 

8.    Fish is good for your figure

 

Fish is a slimming ally. It is rich in proteins, the benefits of which are many: they strengthen the immune defenses, promote the renewal of tissues and guarantee the proper functioning of the body. In addition, fish is low in calories and very tasty. It can, therefore, replace other kinds of meat several times a week and allow you to reach an ideal weight.

 

Eating fish at least twice a week helps optimize your health, body and mind. Thanks to a good variety of dishes it comes in, fish also makes it possible to please any gourmet in any season.

 

7 Tips for a Balanced Diet

 

More and more people realize that a good diet should be balanced. Apples, bananas and salad - they are all very healthy, but also boring. The goal should not be to eat only fruits, but to make your diet complete and varied. We have looked more closely at the question of what constitutes a healthy diet. In this short article, you will discover seven points which you should consider in a balanced diet.

 

1.    Versatility

 

Say goodbye to the notion that certain foods are prohibited. Consuming the full variety of foods is a good idea as long as you pay attention to their nutrients and energy content. Your choice should consist of an appropriate quantity and combination of nutrient-rich and low-energy foods. If possible, you should not eat too many pre-prepared foods or fast food.

 

2.    Cereal products

 

Bread, noodles, potatoes and rice are indispensable to our diet. And that is also good, because they are rich in vitamins, fiber and minerals. If they are made of whole grain, it is all the better. It is best to combine these foods with low-fat ingredients.

 

3.    Vegetables and fruit

 

You have probably heard that many nutrition centers recommend eating 3 servings of veggies and 2 servings of fruit every day. What exactly you eat is left to your preference. A serving can also be a glass of freshly squeezed juice. A good rule of thumb is to eat a portion of fruit or vegetables at each meal. So you have the food of the five portions easily integrated into your daily routine.

 

4.    Meat

 

Fish contains many valuable nutrients and is, therefore, perfect in terms of meat. If you still prefer a different kind of meat, we recommend lean pieces of poultry, pork, veal or beef.

 

5.    Less fat

 

Stick to vegetable oils and fats. Keep in mind that fat is often included in many other products. A total of 60-80 grams of fat per day is sufficient.

 

6.    Movement

 

Good food is often not enough. It is necessary that you move regularly. The recommendation is 30 to 60 minutes of sports per day. Use the stairs instead of the elevator, walk short distances on foot or ride a bike - all of this will help you, while, at the same time, protecting the environment.

 

7.    Lots of water

 

And above all is water. Drinking 1.5 to 2 liters of water per day will cover your bodily needs. Very sugary drinks promote weight gain in the long term and should be avoided. Alcohol should not be consumed excessively.

 

6 Mistakes You Need to Avoid When Starting Your Diet

 

It is difficult to get started with the beginning of a diet. There are some common mistakes that you should avoid from the start, so that you can get healthy in the long term.

 

In this article, you will discover 6 of these mistakes, so you can eliminate them from your diet plan and reach your goal faster.

 

1.    You start the diet with negative thoughts

 

"Weight loss is exhausting," "healthy food does not taste good", "how can I do sports after a long day, when I'm so tired?" It does not work this way! You have to start the diet before you talk badly about it. Then you have to show some perseverance and not immediately abort everything if there are no fast results. Good results require time!

 

 

2.    You only eat light products

 

You cannot put your body on fat loss completely. Fat is an important food for your brain. Light products lack this fat, which is replaced by infinitely many sugars, so they have some taste. In addition, these light products saturate you worse, which is why you need to eat more, so that the feeling of satiety occurs. This is just a vicious circle.

 

3.    You only torture yourself with healthy food

 

"I'm dieting, I cannot eat that. Ugh," you think? If you torture yourself too much and think about what you are NOT allowed to eat, the diet will not be a success either. If you want some chocolate, you do not need to swallow a whole bar, but, here and there, a piece of dark chocolate is even healthy. Enjoyment is allowed in moderation and is a good precaution against sudden food cravings and the yo-yo effect.

 

4.    You do not recognize wrong diet products in time

 

You think you are doing something good with a healthy smoothie during your diet? Not necessarily. A pre-prepared smoothie from the supermarket is a real sugar bomb! Even if it is fruit sugar, it can be quite dangerous if you drink too much of it. Try the healthier variant, a green smoothie, which contains a large portion of vegetables, best made by yourself, instead of a finished product.

 

5.    You do not give your body any time to adjust

 

Do not give up immediately if you think you can never get used to living healthier. It takes a few days (or weeks) before your body can adjust to the changeover. You must not give up too soon. Try to get a healthier diet step by step, as it may be too extreme for some people.

 

6. You put yourself under pressure and expect too much at once

 

"I did not have dinner today, why did I not lose weight?" Does this sound familiar? Do not be too hard on yourself and do not expect great success overnight. A diet cannot change everything a week before the beach holidays. When the weight loss phase has begun, you should not weigh yourself every day, as that can only demotivate you. Instead, you only have to stand on the scales every two weeks.

 

4 Health Benefits of Flaxseed

 

Flax seeds are not common enough in our dietary habits, yet they contain many very good qualities for the health of the whole organism. Consume some every day!

 

Flax seeds are excellent for our health and, in addition... they are delicious! There are almost 200 species of flax, almost all of them wild. For the diet, one must choose between brown and blond. In this article, you will learn some of their benefits.

 

1.    Great for Gluten-free Diets

 

Flax does not contain gluten. So for those allergic or intolerant to gluten, present in many foods containing wheat, you can trust flax. Eat it crushed or ground to assimilate all its benefits. A pepper or coffee mill will do that very well. Indeed, the whole seed has a hard shell, which is very difficult - if not impossible - to digest for the organism, which will reject it. That's a pity!

 

 

2.    Source of Vitamins

 

Some call it a super-seed! It improves the cardiovascular and digestive systems, prevents certain cancers, decreases the risk of osteoarthritis and menopausal problems. And that's not all. Flaxseed is also a valuable source of minerals, essential fatty acids and nutrients like vitamin E, an antioxidant beneficial to mucosal and skin cells. Vitamins B2, B3, thiamine (B1), which is also essential for the metabolism of carbohydrates, and vitamins B5 and B6 are also among the many nutritious agents in flax.

 

3.    Helps to Lose Weight

 

You want to lose weight without losing a fortune in products far from natural? Flax seed can become a good ally to you. It is, indeed, a fat-burning food. Thanks to its dietary fiber, it gives you an impression of satiety. You nibble less and your body claims less sugar. Each day at mealtime, take three teaspoons of ground flaxseeds with a glass of water. You can also choose to incorporate your daily ration into your yogurts, cereals, eggs or salads. Be constant. Follow this diet for two months, then take a break for three to four weeks before resuming. This will not, however, save you from exercise and a balanced diet!

 

4.    Anti-Constipation Companion

 

Flaxseed contains a lot of fiber, so it is an effective natural treatment against constipation. Mix ten grams of ground seeds coarsely mixed with water (150 ml) and drink. Repeat two to three times daily. Constipation will diminish after two or three days. Be careful, however, if you have diverticula or if you suffer from irritable bowel syndrome (IBS): this could cause inflammation due to the insoluble fiber contained in the seed.

 

Top 10 Anti-Stress Foods

 

You can achieve a zen life through your stomach as well. To prove this, we've prepared a list of 10 best anti-stress foods to put on your daily menu!

 

1.    Chocolate

 

Chocolate is the anti-stress food par excellence. Thanks to its richness in magnesium, it helps fight against your decreases in energy and to better deal with stressful situations.

 

It is preferable to consume dark chocolate, because its richness in magnesium is superior by far: on average, 112mg per 100g. For comparison, milk chocolate contains 60 mg.

 

In addition to that, its sweet flavor makes it a cuddly food par excellence and activates the production of endorphins, the hormone of pleasure.

 

 

2.    Almonds

 

Almonds are rich in phytosterols, monounsaturated fatty acids, vegetable proteins, soluble fiber, vitamins and minerals.

 

Consuming a handful of almonds on a daily basis has no impact on your shape and heightens your serenity, thanks to a high content of magnesium, just like chocolate.

In general, all nuts (macadamia nuts, hazelnuts, etc.) and oilseeds are excellent for your health and morale.

 

3.    Bananas

 

The banana is rich in magnesium and potassium. It also contains tryptophan, an amino acid known for its relaxing properties that directly affects serotonin levels. Serotonin is a chemical messenger of the central nervous system involved in many physiological functions: sleep, mood, eating behaviors, etc. It is deficient in people suffering from depression or chronic anxiety.

 

A daily banana makes it possible to recharge the batteries and better face the vagaries of existence.

 

4.    Blackcurrants

 

Blackcurrants, like all foods rich in vitamin C, are a natural anti-stress food. Rich in antioxidants, they affect the cortisol level, which is the stress hormone. In addition to that, they reduce joint pain, which can be related to a tension in the body.

 

It can be consumed as is, in an infusion, or in the form of capsules or drinkable suspensions as part of a seasonal solution.

 

5.    Dried figs

 

Figs are rich in antioxidants and vitamin B3. Antioxidants provide energy and help fight diseases, while vitamin B3 plays an important role for neurotransmitters by facilitating the synthesis of serotonin.

 

Rich in water and sugars, they can be consumed daily in a moderate amount and as part of a balanced diet. However, they are not recommended for people with diabetes.

 

6.    Mushrooms

 

Mushrooms provide essential vitamins and minerals.

 

Their richness in selenium favors exchanges between neurotransmitters and makes it possible to combat anxiety and depression, which result physiologically from the disturbed exchanges between neurotransmitters, in particular serotonin.

 

Low in calories, they can be put on the menu every day.

 

7.    Fatty fish

 

Fatty fish, such as tuna or salmon, are rich in polyunsaturated fatty acids, including omega 3.

 

Omega 3 has favorable effects on the composition of cell membranes, as well as on many biochemical processes in the body: blood pressure regulation, vessel elasticity, immune reactions, etc. Promoting the transmission of nerve impulses, they thus improve emotional balance.

 

8.    Eggs

 

Eggs often get bad press because they increase bad cholesterol.

 

Yet, if consumed in reasonable quantities, 2 to 3 times a week, they are good for your health and contribute to a steel morale, thanks to its richness in vitamin B9. This vitamin plays an important role on the nervous system.

 

Other foods rich in vitamin B9 are spinach, broccoli, salads, wheat germ and liver.

 

9.    Herbal teas

 

Herbal teas are our grandmother's remedies to soothe the little ailments of everyday life. Chamomile-based herbal teas are recommended for their calming properties. Those made from linden tree are recommended in case of nervous disorders, while passiflora is a very good natural anxiolytic.

 

Consumed at bedtime, these teas can offer a relaxing moment conducive to sleep.

 

10. Green teas

 

At a rate of 5 cups a day, green tea can reduce the effects of stress. A recent study has highlighted this fact. The Japanese who claimed to drink more than 5 cups of green tea a day were less stressed than those who did not drink 5 cups at least. It remains to be seen whether drinking green tea is an inconsequential part of a lifestyle where there is no source of stress or if it actually reduces the stress...

 

In any case, the richness in antioxidants of green tea can only have beneficial effects on the body and, therefore, on morale.

 

Top 10 Anti-Cellulite Foods

 

These wavelets located on the buttocks, thighs and sometimes even the belly or arms are an obsession for many women. Large, small, lean or fat, almost all women are concerned about cellulite, that greasy clump that lodges under the epidermis. What on your plate can help you get rid of it? Let's take a short tour of the foods that can become the greatest enemies of these beauty naysayers. Zero complexes is our goal!

 

1.    Pineapple

 

Pineapple is one of the most effective foods to fight cellulite. It contains a "fat burning" enzyme, bromelain, which helps to evacuate fat cells. But be careful, do not overdo it because, since it is a fruit, it contains sugar. Be sure to limit yourself to two servings per day. As for pineapple juice, avoid it!

 

2.    Beer yeast

 

It is found in most supermarkets and is easy to use: brewer's yeast is rich in potassium and activates lymphatic drainage. Sprinkled on a salad, thus creatively topped, beer yeast is also excellent for your nails and hair. So, why deprive yourself of it?

 

3.    Green tea

 

This is probably the best known drink to eliminate unsightly rings. Indeed, its diuretic virtues, due to the tannin that it contains, make it possible to eliminate water, which is essential in getting rid of cellulite, very often related to water retention and poor vein-lymphatic circulation. Tea time, a ritual to be established every day.

 

4.    The cabbage kale

 

Cabbage kale is a crucifer also called 'the curly green cabbage.' It is a low-calorie vegetable (50 calories per 100g), but a rich one in fiber. It contains calcium, potassium and vitamin K, but also antioxidants such as vitamin C, as well as a large amount of flavonoids: all it takes to make cellulite disappear. To be consumed cooked or raw. Who would have believed it: this vegetable is one of your best allies against cellulite.

 

5.    Coffee

 

In order to say farewell to the splotches and orange skin, you can turn your attention towards coffee. Contrary to what one might think, it is not the drink, strictly speaking, that interests us, but its leftovers. The coffee grounds retrieved from the filter have amazing virtues. Once dried, mix them with sweet almond or argan oil, and then use them to scrub the affected areas. Caffeine will destock the adipose cells and slow the production of fat cells... What else?

 

6.    Lemon

 

Drinking lemon juice in the morning is a habit that more and more people are taking to. This citrus fruit has, indeed, many benefits, such as quelling hunger and putting a stop to your snacking. But its other benefit is its draining and detox action that helps prevent water retention.

 

7.    Parsley

 

Parsley is an aromatic herb well known to cooks and it brings flavor to many dishes. What few people know is that it prevents the storage of fat through its diuretic and detoxifying action. So do not hesitate to add a good helping of it into your salad.

 

8.    Birch juice

 

Still very little known, this drink, made from a decoction of pale green birch leaf, has many benefits. This beverage, which comes from northern Europe, is to be taken as a cure. Rich in vitamin C and magnesium, it helps to regulate your mood and has properties that are detoxifying, diuretic and depurative, thus coming to the rescue of your silhouette.

 

9.    Red fruits

 

Red fruits like raspberry or strawberry have a great antioxidant power. They act very well against cellulite and help to avoid the appearance of the unsightly spots. Good news, you can also enjoy them after summer, as they retain their properties even when frozen. Here's to you, verrines, coulis and fruit salads!

 

10. Onion

 

We can no longer keep count of the benefits of the onion, there are so many of them. This vegetable, reputed for making you cry when you peel it, can nevertheless give you a smile by making your cellulite disappear. Known for regulating the absorption of sugar and removing fats and toxins, it helps purify the body by eliminating water. Consume it cooked preferably, it will be more digestible and its flavonoid content will increase and thus release a greater concentration of antioxidants.