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    Paleo Diet for Beginners 30 Days Paleo Meal Plan to Lose Weight Fast With 100+ Recipes & Paleo Meal Prep Ideas + Bonus of Paleo Dessert & Smoothie Recipes
    Paleo Diet for Beginners 30 Days Paleo Meal Plan to Lose Weight Fast With 100+ Recipes & Paleo Meal Prep Ideas + Bonus of Paleo Dessert & Smoothie Recipes
    Paleo Diet for Beginners 30 Days Paleo Meal Plan to Lose Weight Fast With 100+ Recipes & Paleo Meal Prep Ideas + Bonus of Paleo Dessert & Smoothie Recipes
    Ebook474 pages1 hour

    Paleo Diet for Beginners 30 Days Paleo Meal Plan to Lose Weight Fast With 100+ Recipes & Paleo Meal Prep Ideas + Bonus of Paleo Dessert & Smoothie Recipes

    By MARIA BROWER

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    About this ebook

    ¾ Of Americans are likely to be overweight by the year 2020…keep reading to make sure you don’t become one of them”
    Straightforward yet comprehensive, this Paleo cookbook offers:
    A full understanding of the paleo diet and how does it work on your body for rapid weight loss.
    • A 30-day step-by-step plan for beginners, complete with Paleo meal prep ideas.
    • More than 100 Paleo-friendly foods that you can enjoy—and a list of what food items you should avoid
    • Easy Mouth-watering recipes for every meal, such as breakfast and brunch recipes, lunch, snacks, salads, dessert, juices, soups, and side dishes.
    • Bonus of dessert and smoothie recipes.
    Meals are with their Nutrition Information such as Cholesterol, Content, Calories, Protein Content, Sodium Content, Fat Content.
    You will learn how the paleo diet helps in controlling the sugar and the blood pressure of your body.
    Tips on gearing up for a paleo diet and workout regime.
    All chapters of the book are clickable, you can easily browse the book.

    Paleo diet is so easy to follow that you will have success with, even if you have failed at every other diet in your life.
    If you want to lose weight fast, then scroll up and click add to cart button
    LanguageEnglish
    PublisherLulu.com
    Release dateSep 7, 2021
    ISBN9781329121096
    Paleo Diet for Beginners 30 Days Paleo Meal Plan to Lose Weight Fast With 100+ Recipes & Paleo Meal Prep Ideas + Bonus of Paleo Dessert & Smoothie Recipes

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      Book preview

      Paleo Diet for Beginners 30 Days Paleo Meal Plan to Lose Weight Fast With 100+ Recipes & Paleo Meal Prep Ideas + Bonus of Paleo Dessert & Smoothie Recipes - MARIA BROWER

      Introduction

      You may know of people who must consume specific cakes or cookies every day. Such people are usually frowned upon as more often than not, they complain about the size of their body but they can’t seem to shake off the desire to indulge in unhealthy foods. Research is still going on about this issue but so far, some progress has been made. This is focused on grains containing gluten. Gluten proteins are reduced to form peptides, which are able to stimulate opioid receptors (these are found in the brain and are usually stimulated by the likes of heroin and also when we do intense activities like running.)

      Though research is still going on, I can testify to craving for pastry until I stopped consuming grains. Now you know if you are addicted to some grain product or know someone who is, just take grains off your diet and watch what happens!

      Let’s delve into a little science; grains have a lot of carbohydrates. Once they enter your digestive system, they undergo a process that turns them into glucose. This is used to fuel the body as you perform various activities that use up energy. Any glucose not used is stored as fat to be used  in the future in case the body is not able to access food or when our bodies use a lot of energy. Our bodies are wired like this to ensure survival even in the harshest of conditions. Fortunately or unfortunately, most people can easily access food. The result is large stores of fat in the body. This is what eventually leads to obesity as well as hormonal roller coasters.

      If you are enjoying this book, kindly leave a review.

      https://www.amazon.com/dp/B07SQF9QQZ

      The bottom line is, our ancestors, the cavemen did not eat grains and all this junk we have today. As a result, they had bodies to die for! They were smart enough to know that the human body was not made for grains. After the agricultural revolution, grains were consumed but not in such high amounts as we see today. Processed products such as flour could only be afforded by the rich, probably the reason why they died earlier than the common man. No one can argue with the fact that in the last century of increased grain consumption, the human population has recorded the highest number of obese people, high infertility rates and a very huge number of chronic diseases. Research conducted by the University of Missouri has found an inverse relationship between grain consumption and the testicular size. Additionally, they found that the sperm count of the average American male has dropped by 50% in the last eighty years!

      In as much as there are no immediate effects witnessed in the consumption of grains, especially, whole grains; this does not give us the clear sign to indulge in grains; bearing in mind that the consumption of grains today is at its all-time high.

      It all boils down to this; if you treat your body like a temple, you will shine in the glory of its beauty. Grains were not made for our bodies. It’s as simple as that. With the case of whole grains and refined grain, it is like saying take cigarettes that have got filters and avoid those without filters. At the end of the day cigarettes are bad for your health and you should avoid them at all costs! So it is with grains; pasta, rice, cookies, bread, to name but a few. They should all be scraped off from our diets.

      Conduct a small experiment to judge for yourself. Take a week off from anything that spells out the word grain and see just how much energy you will have. Increase your intake of vegetables and fruits and I can guarantee not only will your energy levels soar through the roof but you will have gone more than a mile in shedding some of that unwanted body fat. Why not go the extra mile and eliminate grains from your diet?

      If you want to get a better body, you know exactly what to do!

      Chapter 1: The Paleo Diet – What Is It And How Does It Work?

      Nutrients That You Consume While On The Paleo Diet

      ●     Protein: According to the Paleo diet, protein needs to make up at least 10% to 35% of your total calories because it is believed that protein constituted approximately 19% to 35% of the calories consumed by our Paleolithic ancestors who were on this hunter-gatherer diet. The high consumption of meats and seafood will ensure that you meet this requirement.

      ●     Carbohydrates: According to the recommendations for this diet, you should consume fewer carbs, and about 45% to 65% of your total calorie intake should come from non-starchy fruits and vegetables.

      ●     Fats: Fats consumed should be monounsaturated fats, polyunsaturated fats, and omega-3 fats. Meanwhile, the consumption of omega-6 fats and trans fats should be completely avoided.

      ●     Fiber: Fiber intake from fruits and vegetables should be high to facilitate proper bowel movement.

      ●     Vitamins: The consumption of meats, fruits, and vegetables ensures that your body receives vitamins A, B1, B2, B6, C, D, E, and K, as well as folic acid.

      ●     Calcium: Despite popular belief, dairy and dairy products are not the sole sources of calcium. Seeds like sesame and chia, vegetable greens like bok choy and turnip greens, green veggies like broccoli, fruits like figs, nuts like almonds, and seafood like herring are rich, non-dairy, and Paleo-friendly sources of calcium. 

      Foods You Can Eat

      This list contains the foods that are said to have been readily available to cavemen for consumption. This is why, while following the Paleo diet, you are allowed to consume all the foods on this list.

      ●     Lean Meats like lamb, beef, pork, veal, and sausages

      ●     Sea Food like fish, crab, lobster, oyster, clam, octopus, shrimp, and prawns

      ●     Fruits like apples, oranges, melons, strawberries, cherries, blueberries, bananas, grapes, etc.

      ●     Vegetables like tomatoes, sweet potatoes, cucumbers, zucchini, carrots, peas, broccoli, bok choy, turnip greens, etc.

      ●     Nuts like, walnuts, almonds, cashew nuts, peanuts, hazelnuts, Brazil nuts, chestnuts, pecans, candlenut, macadamia nuts, pine nuts, etc.

      ●     Seeds like, sesame seeds, chia seeds, coriander seeds, mustard seeds, quinoa, etc.

      ●     Healthy Oils like, coconut oil, olive oil, walnut oil, avocado oil, flaxseed oil, macadamia nut oil, etc.

      Foods You Cannot Eat

      These foods are said to be unavailable to cavemen. Thus, while following the Paleo diet, you cannot consume any of the foods on this list.

      ●     Dairy Products like milk, cheese, curd, cream cheese, butter, buttermilk, cream, condensed milk, ice cream, etc.

      ●     Grains like rye, barley, wheat, canary seed, triticale, etc. The exclusion of grains makes this diet gluten free and ideal for those who do not want to consume gluten.

      ●     Legumes like chickpeas, dry beans, fava beans, peas, peanuts, soybeans, yam beans, etc.

      ●     Processed Oils like sunflower oil, canola oil, soya bean oil, cottonseed oil, safflower oil, corn oil, etc.

      ●     Refined Sugar like that in sodas, jellies, jams, sports drinks, energy drinks, etc.

      ●     Table Salt

      ●     Alcohol like wine, beer, vodka, whiskey, tequila, etc.

      ●     All Variants of Coffee

      ●     Processed foods like chips, crackers, pretzels, biscuits, etc. 

      Habits To Forsake While Following Paleo

      Alcohol

      ●    Curbing this habit might prove to be a tad difficult if you’re in any way a heavy drinker. But here’s the good news – the Paleo diet in no way requires you to stop drinking entirely. If you are following the diet well, you are allowed a specific quantity of alcohol. 

      ●    Consuming alcohol, as an indulgence, has become more of a chance to dabble in lighthearted humor and fun with people close to you, instead of just being an excuse to make you fall off your seat. 

      ●    After a long and hectic day, having that evening drink in a relaxed atmosphere can sometimes be really good for your health. A lot of us enjoy occasional drinks with our dear ones, but yes, there are those who are into a regular habit of drinking. They drink not only out of habit but also have absolutely no control over their alcohol consumption. If you were indeed one of them, it would help to go off alcohol completely for a few days prior to starting the diet plan. Once you’ve steadied yourself with the diet, you can let yourself go for an occasional drink – maybe even two. 

      ●    If studies are anything to go by, alcohol, in moderate consumption, can in fact affect our health in positive ways, but the mistake most people make as regards alcohol is that they overdose on it, which makes it toxic to their bodies. There may have been many instances where your friends pressured you into having a few more drinks past your drinking limit, and let’s face it, it’s not difficult to give into their demands either. All things considered, if you’re doing the Paleo diet, you will have to make sure that you free yourself of this habit. However, if you still want to have a drink every now and then, feel free to follow the tips mentioned below to keep you from overdosing on it.

      In the case of attending a party, indulge in a meal that’s low in carbs and high in protein beforehand. This works wonders in putting your alcohol craving under control.

      Have some mental preparation at hand. Keep a mental note of the number of drinks you’re going to have before you attend a party, and make sure you stick to it.

      For every small peg, drink at least one glass of water. Not only will this will ensure that your body stays hydrated throughout the entire ordeal, but it will also limit how much you’re going to drink.

      Consider ordering something like a club soda, and squeeze some fresh lime onto it. What this does is that it works as a vodka impostor and keeps your peers from questioning your sobriety.

      If you end up drinking a bit more, then for the next few days, completely

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