30-Day Paleo Diet Plan for Beginners- Clean and healthy eating habits are the foundation of a successful weight loss journey. However, for many people who wish to lose weight, the challenge on so many lips of them is how to get started.
To help you get started, we have come up with a solution which is the 30-day paleo diet for losing weight.
Before we start with the 30-day paleo diet plan, we love to explain what paleo diet means below.
What is a Paleo Diet?
A paleo diet is a dietary plan which is also referred to as the Stone Age diet, caveman diet. The diet is based on foods related to what might have been eaten some 10,000 years ago.
This diet typically includes fish, lean meats, fruits, nuts and seeds, vegetables. These are foods that in the past that could easily be obtained by hunting and gathering.
Paleo diet foods became common when farming emerged about 10,000 years ago.
The diet includes dairy products, legumes, and grains. Hence, the consumption of processed foods is off-limits.
This includes grains, dairy, alcohol, legumes, beans, added sugar or salt, and anything that is packaged in a bottle, jar, etc.
The goal behind this diet is to help humans return to the natural way of eating before the advent of this modern way.
It is believed that this modern way disrupted the body system which resulted in obesity, increasing the risk of having different kinds of diseases.
So, why should you follow this diet?
Below are some of the valid reasons.
Health Benefits of Paleo Diet
It Promotes Weight Loss
One of the major or obvious benefits people stick to or follow a 30-day paleo diet is because it promotes weight loss.
A study carried out in 2008 found that 14 healthy volunteers lost up to 2.3 kg each by following the paleo diet for 3 weeks.
In 2009, a group of researchers made a comparison of the paleo diet and diabetic diet.
They discovered that the effects of the paleo diet and the diet for diabetes on 13 people with type 2 diabetes can lead to the reduction of body weight and waist circumference.
Another study in 2014, carried a study in 70 postmenopausal women with obesity. They found out that following a paleo diet helped participants lose weight after 6 months.
It is to be noted that a paleo diet may help you reduce weight in a short while.
Reducing Diabetes Risk
Another benefit of the paleo diet is that it reduces one risk of having diabetes. This is made possible by increasing one’s insulin resistance.
Insulin resistance is a risk factor for diabetes. Improving a person’s insulin sensitivity will decrease the possibility of having or developing diabetes.
Improving insulin resistance can help those who have diabetes reduce their symptoms.
A small study in 2015 compared the effects of the paleo diet with those of a diet based on recommendations from the American Diabetes Association and they discovered that the paleo diet helps to improve insulin resistance.
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It Lowers Blood Pressure
It is a known fact that high blood pressure is a risk factor for heart disease later on.
The paleo diet is said to help keep blood pressure in check and to also promote the health of your health.
A 2008 study of 14 healthy volunteers found that following the paleo diet for 3 weeks improved systolic blood pressure which is good for the health of your heart.
A 2014 study supported these early findings.
The researchers were able to compare the effects of the paleo diet with those of a diet that the Dutch Health Council endorsed on 34 participants.
These 34 participants have the features of metabolic syndrome, a condition that increases the risk of heart disease.
Results revealed that the paleo diet led to the reduction of blood pressure and blood lipid profile. These two features are important in improving heart health.
Although initial studies suggest that the paleo diet may reduce blood pressure and support heart health, more recent and extensive studies are necessary to make any conclusions.
That being said, below is a simple 30-day paleo diet for beginners that you should follow to achieve your ideal weight goal.
You can also include these paleo diet food list for beginners