paleo diet in detail

1. Paleo diet
Paleo diet: What is it and why is it so popular?
Dr mahalingam

2. Is the Paleo diet, an eating plan modeled on prehistoric human diets, right for modern humans?
A paleo diet is a dietary plan based on foods similar to what might
have been eaten during the Paleolithic era, which dates from
approximately 2.5 million to 10,000 years ago
A paleo diet limits foods that became common when farming
emerged about 10,000 years ago
diet seeks to address 21st century ills by revisiting the way humans ate
during the Paleolithic era more than 2 million years ago. Paleo proponents
state that because our genetics and anatomy have changed very little since
the Stone Age, we should eat foods available during that time to promote
good health

3. How it works ?
While there have been massive changes in the food supply—starting with the
agricultural revolution 10,000 years ago, then, the advent of dairy farming 5,000 years
ago, and the more recent industrial revolution—our genetic makeup has not kept pace
. Over 70 percent of the foods we eat were introduced since our last major
evolutionary change
Humans do adapt to changes. For example, the genetic mutation that led to the
development of adult lactase persistence (ALP) - allowing some of us to digest lactose
in milk into adulthood - took place very recently, from an evolutionary standpoint. nd
we simply haven't caught up.

4. Paleo diet and genetics
The PThe Paleo Diet is a low glycemic load diet which promotes normalization of blood
glucose, insulin, and helps prevent the metabolic syndromealeo
Diet is a low glycemic load diet which promotes normalization of blood glucose, insulin,
andUltimately, providing our physiology with foods that match our genetically
determined nutritional requirements is why The Paleo Diet will provide you with long
lasting health.
helps prevent the metabolic syndrome

5. Benefits of paleo diet
1. Feed your DNA. You will crave the foods humans have evolved to eat.
2. Improve nutrient density. You will consume the most nutrient-dense foods,
including green leafy vegetables, blueberries, and salmon [click here for a
complete chart comparing nutrient densities]. By contrast, the bulk of foods found
in a typical Western diet—cereal grains, dairy products, and fatty feedlot
meat—lack that depth of nutrition. Eliminating those items from your diet means
you’ll need to replace those calories with something else. By the nature of The
Paleo Diet, that means eating more foods densely packed with a variety of
essential vitamins, minerals, and phytochemicals.

6. Continued
Stop cravings.
On a Paleo Diet, you will consume a lower overall calorie count, while getting the
nutrients your body needs. You will also eliminate spikes and dips in your energy levels.
The benefit is threefold: you will remain more consistently energetic; you’ll eliminate
daily cravings; and, finally, by eating foods that are lower in calories and higher in
nutrients, you will more readily control weight.
Reduce dips in energy. You will eat foods with a lower glycemic load. Glycemic load is
a measure of how much a meal will impact blood sugar and insulin levels. A Paleo Diet
meal almost always has a low glycemic load

7. Continued
Eat more natural plants foods. By the very nature of the diet, you will eat more foods
in their raw form, and fewer processed foods. That means large amounts of vegetables,
fruits, seeds, healthy lean meats, fish, eggs, and a sparing amount of nuts. Contrary to
popular belief, The Paleo Diet is not based on the consumption of meat. That is a
fallacy. In fact, while a Paleo Diet is not vegetarian, by volume the diet is primarily
plant-based

8. Benefits of paleo diet
1. Improve key nutrient ratios. There are certain ratios that are extremely important to
your health, and The Paleo Diet brings those ratios back into the balance our bodies
were designed for. For example, the sodium-potassium ratio which in a Western diet
typically sits at 10:1, and for optimum health should be around 1:2. Contrary to current
belief, neither added salt nor sea salt are part of a healthy Paleo Diet. In fact, high
sodium consumption relative to potassium contributes to a high acid load in the body,
which has many negative health conditions. For example, research has shown that the
high sodium content in many people’s diets contributes to osteoporosis. Another key
ratio is the magnesium-calcium ratio and it likewise has a tremendous impact on your
health. The Paleo Diet, by nature, keeps you in balance with regards to these crucial
nutrients.

9. Benefits of paleo diet
Eat the right ratios of fatty acids For years, the USDA and nutritionists
alike promoted a low fat diet as healthy. It was believed that consuming
fat – any fat – led to elevated cholesterol and ultimately heart disease.
This belief has been mostly debunked and we now know was even based
on bad research. What’s more important is the types of fats you eat. In
particular, the ratio of omega-6 to omega-3 fatty acids. A Paleo Diet,
based on fish, fresh lean meats, and healthy fruits and vegetables
naturally provides an optimal ratio.

10. Benefits of paleo diet
Improve your acid-base balance. A typical western diet is by nature acidic. The high
sodium-to-potassium ratio is a contributor to this imbalance. An acidic diet can lead to
inflammation and contributes to osteoporosis. This is one of the reasons why there is
next to no research showing that calcium supplementation can help osteoporosis.
Increasing potassium consumption (with vegetables) can
Eliminate anti-nutrients. Grains such as wheat and quinoa contain many
anti-nutrients such as saponins and lectins. These tiny molecules are extremely
effective at evading your intestinal defense mechanisms, opening the tight junctions in
your gut and making you very sick if you consume them raw. Cooking grains eliminates
many but not all of these anti-nutrients and that causes an even bigger concern. Over
time the small quantities of anti-nutrients cause chronic inflammation and lead to
inflammatory diseases like autoimmune illness and cancer. A Paleo Diet eliminates
foods high in these anti-nutrients

11. Human biology and diet
wherever and whenever modern diets were adopted by non-westernized cultures, their
health declined. His statement was just as true then as it is today.
“Nothing in nutrition makes sense, except under the light of evolution
In the early part of the 20th century before population wide vaccination programs
existed, tuberculosis remained a major public health problem responsible for millions of
deaths worldwide. In his book,23 Dr. Price noted that in Europe, heliotherapy
(sunbathing) was being effectively used to treat tuberculosis.
“Human biology is designed for Stone Age conditions. Modern environments may
cause many diseases.”

12. Low glycemic load diet or stone age diet
The Paleo diet is a low glycemic load diet. Similarly, high protein diets were shown to
be the most effective strategy to improve blood chemistry and help you lose weight. Yet
again, the Paleo diet is a high protein diet.
The Paleo diet is a diet rich in omega 3 fats
greater changes in leptin, a hormone which regulates appetite and bodyweight.

13. Purpose
The aim of a paleo diet is to return to a way of eating that's more like what early
humans ate. The diet's reasoning is that the human body is genetically mismatched to
the modern diet that emerged with farming practices — an idea known as the
discordance hypothesis.
Farming changed what people ate and established dairy, grains and legumes as
additional staples in the human diet. This relatively late and rapid change in diet,
according to the hypothesis, outpaced the body's ability to adapt. This mismatch is
believed to be a contributing factor to the prevalence of obesity, diabetes and heart
disease today.

14. Why you might follow a paleo diet?
Weight loss, autism,aiziemiers disease,SIBO,digestive disorders
control of diseases such as diabetes, Hypertension
fatty liver,high cholesterol and heart disease, PCOD,
hypothyroidism, bowel disorders, allergic disorders, autoimmune diseases.
Anxiety ,depression and cognitive disorders ,thyroid disorders,adrenal
fatigue syndrome ,skin disorders ,osteoporosis ,prevent cancer

15. What to eat ?
● Fruits
● Vegetables
● Nuts and seeds
● Lean meats, especially grass-fed animals or wild game
● Fish, especially those rich in omega-3 fatty acids, such as
salmon, mackerel and albacore tuna
● Oils -coconut oil,olive oil for salad dressing

16. Vegatalbes u can eat

17. U can eat

18. What not to eat?
● Grains, such as wheat, oats and barley,rice
● Legumes, such as beans, lentils, peanuts and peas
● Refined sugar
● Highly processed foods in general
● Refined oils
● Dhals
● Avoid deep fried foods
●

19. What not to eat ?

20. Menu of paleo diet -example
Breakfast -egg or panneer or badham etc
Lunch -vegetables etc
Dinner -non veg foods etc
There is no accurate calculation of calorie like standard diet
Menu vary with individual patient
Customised diet provided depends on patient condition

21. Who can follow ?
Anyone can follow with proper doctor consultation
Before u want to follow this diet
To do list
Do paleo doctor consultation
Complete medical history and blood tests to be done
It is customised diet plan not commerical or generalised
Yearly once medical checkup to be done

22. Results and research
Results
A number of randomized clinical trials have compared the paleo diet to
other eating plans, such as the Mediterranean Diet or the Diabetes Diet.
Overall, these trials suggest that a paleo diet may provide benefits

23. Thank you
Dr mahalingam diet consultant
doctorfooddisease@gmail.com