Paleo Diet Rules On What To Eat And What To Avoid

paleo diet rules

Source :- xlhealthblog . com

The Paleo Diet is a type of diet which became very much famous in this decade. The paleo diet is designed to reduce acne, seasonal allergies, migraines, bloating and it can also help to lose weight. This diet focuses on eating whole and fresh foods. The basic guideline of the Paleo diet is to eliminate grains, packaged snacks, legumes, dairy, and sugar. The paleo diet is also known as caveman or stone age diet as the diet resembles as human ancestors ate thousand years ago. Here I am giving paleo diet rules on what to eat and what not to eat on the paleo diet. See below the paleo diet rules.

Paleo Diet Rules

Source :- sixpackbags . com

Paleo Diet Rules:

Paleo diet rules consist of food list which helps us to gather knowledge about what to eat and what to avoid on the paleo diet. The Paleo Diet Rules are…

Foods To Eat On The Paleo Diet:

Below I am giving the paleo diet rules on what to eat. These foods are…

Grass-fed Meat

Source :- paleofx . com

Grass-fed Meat

  • Beef
  • Steak
  • Bison
  • Pork
  • Lamb
  • Goat
  • Veal

Game Meat

  • Venison
  • Elk
  • Antelope
  • Wild Boar
  • Rabbit
  • Moose
  • Emu

Poultry

  • Chicken
  • Turkey
  • Quail
  • Goose
  • Ostrich
  • Duck

Wild Caught Seafood

  • Salmon
  • Mackerel
  • Herring
  • Tuna
  • Cod
  • Tilapia
  • Sardines
  • Anchovies
  • Grouper
  • Catfish
  • Trout
  • Bass
  • Haddock
  • Walleye

Shellfish

  • Shrimp
  • Crab
  • Clams
  • Lobster
  • Oysters
  • Scallops
  • Mussels
  • Crawfish

Other Proteins

  • Free Range Eggs

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Paleo Carbs

Because a paleo diet eliminates all grains, this diet tends to be naturally low in carbohydrates. But if you are looking to add some more carbs to your meal plan, here are the best starchy foods that are also paleo:

Starchy Vegetables

Starchy Vegetables

  • Sweet Potatoes
  • Yams
  • Acorn Squash
  • Butternut Squash
  • Beets

Sugary Fruits

  • Mangos
  • Apples
  • Bananas
  • Grapes
  • Peaches
  • Pears
  • Oranges
  • Tangerines
  • Figs
  • Dates
  • Guava
  • Pineapple
  • Papaya
  • Lychee

Paleo Fats

Many plant-based fats – like nuts and seeds, as well as less processed oils, fit into a paleo diet. However, it is important to note that fats are also an easy source of calories and if you are looking to lose weight on a paleo diet, you’ll want to limit your portion sizes for these foods:

Nuts and Seeds

  • Almonds
  • Almond Butter (no added sugar)
  • Cashews
  • Cashew Butter (no added sugar)
  • Hazelnuts
  • Pecans
  • Walnuts
  • Macadamia Nuts
  • Chia Seeds
  • Flax Seeds
  • Sunflower Seeds
  • Pine nuts
  • Sesame seeds
  • Pumpkin seeds

Oils and Butters

  • Coconut Oil
  • Coconut Butter
  • Olive Oil
  • Avocado Oil

Other Fats

  • Olives
  • Avocado
  • Tahini
  • Shredded Coconut
  • Cacao

Paelo Fruits

Source :- paleoforwomen . com

Paelo Fruits

Just about any fruit or dried fruit (as long as no sugar is added) can fit into your paleo meal plan. Look for more low carb options like these:

  • Lemon
  • Lime
  • Strawberries
  • Watermelon
  • Raspberries
  • Cantaloupe
  • Kiwi
  • Blackberries
  • Plums
  • Blueberries
  • Jicama

Paleo Veggies

Just like fruit, pretty much all vegetables work on a paleo diet. And non-starchy veggies like the following tend to be low in calories and high in nutrients, meaning you should aim to get a good amount of the following in your diet:

  • Kale
  • Broccoli Rabe
  • Jalapenos
  • Watercress
  • Bok Choy
  • Arugula
  • Spinach
  • Celery
  • Swiss Chard
  • Mustard Greens
  • Radishes
  • Asparagus
  • White Mushrooms
  • Tomatoes
  • Portobello Mushroom
  • Onion
  • Bamboo Shoots
  • Eggplant
  • Cucumbers
  • Leeks
  • Turnips
  • Cauliflower
  • Bell Peppers
  • Kohlrabi
  • Broccoli
  • Zucchini
  • Shiitake Mushrooms
  • Okra
  • Green Beans (cooked only)
  • Cabbage
  • Brussel Sprouts
  • Carrots
  • Fennel
  • Oyster Mushrooms
  • Rutabaga
  • Artichoke
  • Pumpkin

Paleo Sweeteners

While majority of added sugar is not paleo friendly, some natural sweeteners can be used in moderation on this diet:

Natural Sweeteners

  • Honey
  • Maple Syrup
  • Coconut Sugar
  • Date Paste

Paleo Drinks

Look for simple drink options, made without artificial sweetener or too much added sugar, like the following:

  • Water
  • Coffee (No cream or sugar)
  • Unsweetened Teas
  • Coconut water
  • Bone Broth
  • Sparkling Water

Food To Avoid

Source :- proactivenutrition . net

Food To Avoid:

The foods given below are the foods one should avoid completely on the paleo diet. These are…

  • Vegetable Oil
  • Canola Oil
  • Corn Oil
  • Peanut Oil
  • Palm Oil

Beans and Legumes

  • Beans
  • Lentils
  • Green Peas
  • Chickpeas
  • Snow Peas
  • Soy Beans
  • Tofu
  • Miso
  • Peanuts
  • Peanut Butter

Dairy

  • Cows Milk
  • Goats Milk
  • Sheep’s Milk
  • Cheese
  • Cottage Cheese
  • Cream
  • Butter
  • Ice cream
  • Yogurt

Grains

  • Quinoa
  • Rice
  • Oats
  • Wheat
  • Corn
  • Pasta
  • Bread
  • Crackers
  • Barley
  • Ancient Grains
  • Cereal Grains

Starchy Veggies

  • Regular Potatoes
  • Yucca

Processed Cooking Oils

Processed Cooking Oils

  • Vegetable Oil
  • Canola Oil
  • Corn Oil
  • Peanut Oil
  • Palm Oil

Other Processed Foods and Ingredients

  • Artificial Sweeteners: Aspartame, neotame, saccharin, sucralose, xylitol, erythritol
  • Refined Sugars: Brown sugar, table sugar, agave, corn syrup
  • Processed Meats: hot dogs, spam
  • Packaged Foods and Snacks
  • Fruit Juices
  • Candy
  • Chips
  • Popcorn
  • Soda
  • Alcohol

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