The Paleo Diet Rules – When it comes to food, one size does not fit all. Lifestyle, taste preferences, health and how you feel about a particular diet are all important and will have an impact on the success of a particular plan.
In this blog, we’ll help you decide which diet is right for you by comparing two popular plans: the paleo diet and the Mediterranean diet, and we’ll explore a combination of the two: diet of the paleo-Mediterranean.
The Paleo Diet Rules
The Mediterranean diet is one of the most popular diet plans. A major benefit of the diet followed by people living in the Mediterranean region is the variety of foods they can enjoy.
The Return To Simplicity: A Guide To The Paleo Diet
The Paleo diet is a more restrictive, low-carb plan with clear rules. However, the macronutrients are more balanced than other low carb diets like keto.
Foods included in the Mediterranean diet include olive oil, nuts, beans, fruits, vegetables, whole grains, dairy, fresh fish and a few lean grains and wine. Cooked foods are not recommended.
The Mediterranean style project began to recognize the benefits of the dietary habits of people living in the Mediterranean region, including Spain, southern France, Italy, Albania, Greece, Turkey and Morocco.
The benefits of the Mediterranean lifestyle are well known and include promoting heart health, cognition, gut health, weight management, and protection against diabetes, arthritis, hypertension feelings and worries. (1)
My Modified Paleo Diet
Many experts consider this diet to be safe, sustainable, effective, and one of the best for overall health.
Researchers believe that drinking alcohol in moderation helps reduce the rate of heart disease in people living in the Mediterranean. (two)
However, it is important to remember that heavy drinking can increase the risk of certain cancers, liver disease, digestive problems and heart disease (3), as well as increase the risk of of accidents.
Moderate drinking is considered to be one glass of alcohol per day for women and two for men.
Ketogenic Diet / “paleo” Food Pyramid
Enjoying your food is the secret ingredient to the success of this plan; there is something powerful about eating foods that are good for you.
The Paleolithic diet is sometimes called the caveman or paleo diet because it focuses on eating the foods that early humans ate during the Paleolithic, including all foods that existed before the development of agriculture. It eliminates all modern processed foods.
As a result, Paleo dieters must eliminate grains, beans and legumes; and include meat and fish, mimicking the diet of hunter-gatherers.
Paleo followers often see this as just a diet. It is often seen as a way to improve lifestyles, preserve the environment and overall health.
How To Apply The Paleo Diet 85/15 Rule
Also, there are high quality standards for the foods you choose on the paleo diet. For example, protein must be grass-fed, and its ingredients must be organic.
Compared to other diets, research shows that paleo can result in weight loss, better glucose tolerance, blood pressure control, reduced triglycerides and appetite control. (two)
Paleo is considered by many to be close to a natural way of eating. The Mayo Clinic suggests that there is a difference between the genetic makeup of the human body and the modern diet, which has caused obesity and chronic disease. It is believed that this imbalance is related to a sudden change in eating habits, overcoming the body’s ability to adapt. (two)
Alcohol was not consumed by our ancestors and is used as a poison. Therefore, avoiding alcoholic beverages is appropriate within paleo.
Will The True Paleo Diet Please Stand Up?
However, to make a sustainable change, flexibility is common in many diets, and some paleo followers agree with a glass of wine or low-alcohol drinks such as tequila and cider.
Both the paleo and Mediterranean diets have health benefits, but as you can see, they are different ways of eating. Here we break it down to show how they are similar and how they are different so you can easily see which one is probably the best option for you.
Considering the level of restrictions in the paleo plan, the Mediterranean diet is easy to follow. The key to the success of the Mediterranean method is that you can follow it for a long time and thus get the full benefits.
In the short term, paleo can result in rapid weight loss as it restricts more than the Mediterranean diet.
Paleo Diet (59 Galerie Bilder)
In addition, a high-protein, low-carbohydrate diet – such as the Paleo diet – can result in rapid weight loss and abnormal appetite reduction. (3) Over time, the Mediterranean eating plan can be easier to maintain as it is a lifestyle, so it is easier to maintain weight. (4) The long-term effects of the paleo diet are still unclear.
Extensive research has been done on the Mediterranean diet in relation to heart disease. Therefore, it is clear that this way of eating promotes a healthy heart.
Some of the most important research linking the Mediterranean diet to heart disease comes from Harvard School of Public Health researcher Dr. Walter Willet.
His research has found clear evidence that components of the Mediterranean diet are associated with reduced heart disease and premature death among Americans. (5)
Paleo Diet Food List, Meal Plans And What To Avoid
Some surprising results have come from studies highlighting the effectiveness of the Mediterranean diet. “Prevención com Dieta Mediterranea” is a study with 7,500 Spanish people in Spain and compares the Mediterranean diet with a low-fat diet.
As a background, it is interesting to note that a low-fat diet is the recommended diet in the United States to treat heart disease.
The results were so good that the trial was soon stopped; after an independent board reviewing the study found that there were fewer heart attacks, strokes and heart disease in the Mediterranean groups compared to the low-fat groups. (6)
Heart-healthy nutrients, including nutrients found in olive oil, nuts, seeds, vegetables, and fruits, are also found in the paleo diet. Therefore, it is possible that the paleo diet is also effective in reducing the risk of heart disease.
Paleo Vs Mediterranean Diet: Which One Is Best For You
However, the paleo diet does not include legumes and it is more difficult to continue eating that way for a long time.
Components of the Mediterranean diet such as whole grains, vegetables, fruits, nuts and extra virgin olive oil have been shown to reduce blood pressure in both normotensive and hypertensive patients. (7)
On the other hand, foods that are not included in this diet – red meat and processed meat – have negative effects on blood pressure. (8)
The Mediterranean diet is safe and easy to follow, so it’s no wonder health professionals often recommend it.
The Paleo Diet Pros And Cons
On the other hand, the paleo diet does not have solid evidence of beneficial effects on blood pressure and can be difficult to follow long-term.
Studies on the effectiveness of the Mediterranean diet have also shown effects on diabetes and overall glucose metabolism.
For example, in a large study of 380 college students, a traditional Mediterranean diet was associated with an 83% reduction in the development of type 2 diabetes. (9)
A separate study of diabetic patients showed that those following a traditional Mediterranean diet had lower blood sugar two hours after a meal and reduced HbA1c, a test that measure normal blood sugar over three months. (10)
Paleo Diet: Delicious Paleo Recipes That Will Help You Keep Your Energy Up (essentials To Get Started On Your New Paleo Diet And Lifestyle): Casey, Roland: 9781990061974: Books
Researchers believe that the Mediterranean diet is effective because of the high consumption of vegetables, fruits, legumes, nuts, fish, whole grains and olive oil, in addition to drinking alcohol in moderation and reducing consumption of processed foods and added sugar. (11)
When paleo and Mediterranean diets were compared, one study showed that the caveman diet was associated with a significant improvement in glucose tolerance, while participants following the Mediterranean diet did not show significant improvements in glucose tolerance. of glucose. (12)
However, the results of the study were not sufficiently replicated to find that the paleo diet is more effective than the Mediterranean diet for lowering blood sugar. (13)
The paleo pattern is a low-carb diet, so it can improve glucose tolerance, reduce insulin secretion, and increase insulin sensitivity.
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It is important to know that a low-carbohydrate diet can lead to low blood sugar in those taking hypoglycemic medications. So if you are taking blood sugar medication, it is important to talk to your doctor to change your medication if necessary.
Interesting research in recent years suggests that the Mediterranean diet may protect brain health. In particular, it can reduce the cognitive decline that causes dementia.
However, it is not the Mediterranean diet at the same time, but rather the combination of the Mediterranean diet and the DASH diet (MIND diet) that has received the greatest respect in terms of protect the brain against rapid cognitive decline. (14)
It has been said that the Paleolithic type of diet can be good for mental health. (15) However, there are not many scientific studies that support this theory.
How To Eat Paleo During Pregnancy
One of the existing studies revealed that postmenopausal women who followed the paleo diet had a significant improvement in episodic memory performance, which was associated with increased hippocampal activity, a smaller waist.
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