Paleo Diet Gains Popularity
The paleo diet is one of the most popular in the world. In 2013, paleo was the most Googled diet term, and as many as 3 million Americans currently follow the stripped-down, back-to-basics way of eating, a State University of New York online survey says.
Its not really a new way of eating so much as a rediscovered one.
In recent years, the so-called caveman way of eating has seen an surge. People are forsaking modern foods, including dairy products and anything processed, in favor of just the foods that can be hunted and gathered — even if the consumers are not the ones doing the hunting and gathering.
Paleo eating effectively eliminates commonly eaten foods that arose when farming emerged about 10,000 years ago.
The basic foundation of paleo eating calls for the inclusion of lean meats such as chicken, seafood, fresh fruit, non-starch vegetables like cauliflower and spinach, nuts, seeds, eggs and plant-based oils like coconut and olive. Items generally shunned from the paleo menu include dairy products, sugars including honey, legumes, beans, grains like oats and wheat, salty foods, and anything processed or containing trans fats.
How Does Target Rank As A Place To Buy Paleo Frozen Meals
As you can see, there are a few Paleo frozen meals on offer at Target, but there are far more quasi-Paleo meals, which is useful for those who are on a less strict Paleo diet.
However, many of us follow the Paleo diet because were seeking a natural way to manage symptoms of various health conditions. This means that sometimes, even the quasi-Paleo frozen meals arent appropriate for us as it can bring on unpleasant symptoms like bloating, painful joints and skin rashes.
For this reason, weve added a section about nationwide delivery companies offering 100% Paleo frozen meals. If you arent happy with the options at Target, these companies all delivery no matter where you live throughout the US .
If this is something that sounds like a good option for you, read on to find out more about some of our favorite Paleo meal delivery services
What Is The Paleo Diet Learn The Pros Cons And More
A diet is any typical mix of foods that an individual or species habitually consumes and thrives on. All too often, when most people hear the term diet nowadays it induces thoughts of caloric restriction, weight loss, or more importantly, no fun. But a diet shouldnt always be that way. It should be something that you enjoy utilizing, that helps provide nutrient-dense foods, and that you can thrive on for life, without feeling regret or remorse.
- Our Take On the Paleo Diet
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With a new diet popping up on an almost seemingly quarterly basis, it can be overwhelming. To be honest, most have been around for years, theyre just re-branded as something new and shiny. The paleo diet is anything but shiny and new, technically. The diet first came to popularity in 1975, and then again in 2002 by Loren Cordain who technically coined the term paleo diet. It is based on the idea of eating the way that our prehistoric ancestors ate, as in a paleolithic -based diet. Think caveman, hunter-gatherer sense.
While there are no exact set rules for the majority of those on the diet, it tries to incorporate the idea of eating whole foods and eliminating junk like processed foods, refined sugar, refined grains, and, depending on how strict, dairy, refined oils, coffee, and alcohol. So, what exactly does the diet consist of exactly?
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What Foods Cant I Eat On The Paleo Diet
If you are looking to strictly follow the Paleo Diet, then you canât eat foods that did not exist back in Caveman times.
Because â as advocates of the diet point out â cavemen couldnât eat those foods because they didnât exist. There was no way to create cereal and candy you could only eat what you found or hunted.
So, thatâs what the Paleo Diet advocates as the reason for avoiding these foods. And it serves as a good mental model to check with yourself: âCould a caveman have eaten this meal?â
And when you start to answer this question, you identify the foods that youâre not allowed to eat on the Paleo Diet:
- Grains like pasta, cereal bread, and rice
- Dairy like milk and cheese
- Candy, cookies, ice cream, and other processed foods
The Paleo Diet also almost completely eliminates sugar outside of fruit. No candy. No soda. No powdered donuts. Yup, even the mini white ones from the grocery store where you can eat like 100 of them .
Many studies have shown that an incredible number of diseases and lifestyle issues can be reversed by cutting out sugar and processed foods.
But I understand grains and dairy are a bit more complex.
Let me explain:
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So How Does The Paleo Diet Work
Oh lord, another âdiet.âI know, it sounds like a fad/marketing ploy, but itâs actually quite legit. You see, tens of thousands of years ago, before Nike, Capân Crunch, and Healthy Choice meals, our ancient ancestors thrived as hunter-gatherers. Although itâs been a really long time, our genetics havenât changed that much since then.
The average Homo Sapien back then: tall, muscular, agile, athletic, and incredibly versatile.
The average Homo Sapien now: overweight, out of shape, stressed out, unhappy, sleep deprived and dying from a myriad of preventable diseases.
So what the hell happened? Agriculture! A few thousand years ago humans discovered farming, the agricultural revolution took off, and we advanced from hunter-gatherers to farmers. We settled down, formed societies, and the human race progressed to what we are today.
The problem is, our bodies never adjusted properly to eating all the grains that we weâre now farming. As Robb Wolf puts it, think of a 100-yard football field. The first 99.5 yards are how long Homo-Sapiens spent as hunter-gatherers. As they became REALLY good at hunting and gathering our bodies adapted to that lifestyle over thousands of years. That last half-yard represents our species after the agricultural revolution, where our diet has shifted .
66% of us are overweight, 33% are considered obese, and those numbers are only getting worse.
Start With Lots Of Non
As with any dietary lifestyle, your plate should be at least half veggies, since they provide lots of micronutrients that are beneficial for mitochondrial health and overall body function, says Presicci. This is even truer on Paleo, when carbs are limited. Stewart agrees, and says she has her clients aim for two to three cups of vegetables every day.
Most vegetables are fair game, but Presicci says people on Paleo should prioritize non-starchy vegetables like leafy greens, broccoli, cauliflower, and Brussels sprouts. That’s because the starchier kind will count more as a carb in this situation.
In regards to the paleo diet, most all vegetables and fruit are allowed, although most versions omit white potatoes, but allow sweet potatoes. One other exception is corn, which can also be considered a grain, and is not allowed on a paleo diet, Stewart adds.
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May Reduce Heart Disease Risk Factors
A paleo diet is quite similar to diets recommended to promote heart health.
Its low in salt and encourages lean sources of protein, healthy fats and fresh fruits and vegetables.
Thats why its no coincidence that studies have shown that a paleo diet may reduce risk factors linked to heart disease, including:
- Blood pressure: An analysis of four studies with 159 individuals found that a paleo diet reduced systolic blood pressure by 3.64 mmHg and diastolic blood pressure by 2.48 mmHg, on average .
- Triglycerides: Several studies have found that eating a paleo diet could reduce total blood triglycerides by up to 44% .
- LDL cholesterol: Several studies have found that eating a paleo diet could reduce bad LDL cholesterol by up to 36% (
Does Paleo Work For Weight Loss
Over the past few years theres been a lot of hype around the Paleo diet. The idea of this diet is to eat as close to the pattern of our Palaeolithic ancestors as possible. The theory is that humans are genetically suited to this hunter-gatherer meal plan and lifestyle, which involved eating primarily vegetables, fruit, nuts, insects, roots and game, wild and grass-fed meat. Dairy foods, grains, and legumes are strictly off the menu.
While clinical human trials are in progress, the current body of evidence to support Paleo as a healthy diet choice for weight loss is lacking. Excluding whole food groups and following complex rules around the source of food could lead to dietary deficiencies in vital nutrients such as calcium.
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What can I eat on this plan?
|WW’s scientifically proven SmartPoints® system means that everything’s on the menu. Plus enjoy a list of ZeroPoint foods you don’t have to weigh, measure or track.||The focus of this diet is to eat as close to the pattern of our Palaeolithic ancestors as possible. The theory is that humans are genetically suited to this hunter-gatherer meal plan and lifestyle, which involves eating primarily vegetables, fruit, nuts, insects, roots, and game, wild or grass-fed meat. Dairy foods, grains, and legumes are strictly off the menu.|
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Does Eating Fat Make You Fat
If youâre cutting back on carbs, that means youâll need to fill the void in your diet with the most controversial macronutrient:
Itâs gotten a bad rap over the past number of decades, so companies have been doing everything possible to make everything low fat and âhealthy!â .
Yupâ¦cut out the fat, increase the carbsâ¦.and look where THAT has gotten us.
Why has fat been vilified? Rather than get into the politics of it myself, Iâll let Gary Taubes, author of the incredibly thorough and well-researched Good Calories, Bad Calories take over.
As he discusses in an article he wrote for the New York Times a decade ago:
These researchers point out that there are plenty of reasons to suggest that the low-fat-is-good-health hypothesis has now effectively failed the test of time.
In particular, that we are in the midst of an obesity epidemic that started around the early 1980s, and that this was coincident with the rise of the low-fat dogma.
They say that low-fat weight-loss diets have proved in clinical trials and real life to be dismal failures, and that on top of it all, the percentage of fat in the American diet has been decreasing for two decades.
Our cholesterol levels have been declining, and we have been smoking less, and yet the incidence of heart disease has not declined as would be expected. That is very disconcerting, Willett says. It suggests that something else bad is happening.
That something is usually sugar .
Weight Loss And The Big Picture
Why is this bumpy pattern of weight loss such a big deal? Because its a huge stumbling block for so many people. The first day they dont lose, they panic, assuming that theyve plateaued and that obviously the whole project is useless. Its one thing to read about this happening to some hypothetical person, but when its your own actual weight on the scale, its surprisingly easy to get sucked into the 0.1-pound fluctuation rabbit hole.
To avoid this, it helps to be very aware of all the things that can go wrong with scale weight. There are all kinds of reasons for a temporary upward fluctuation in scale weight that have nothing to do with fat gain or loss. Just to name a few:
Another huge reason why the scale lies is that it measures muscle as well as fat. If youre doing any kind of strength training or muscle-building exercise , you may be gaining muscle. Muscle will show up on the scale as weight just like fat its all pounds, so it all counts. But muscle is the kind of weight you want more of.
The upshot: the scale measures total mass, but not all mass is equal. Constipation, your belt buckle, monthly water retention, and food in your stomach are not fat gain. Muscle gain is not fat gain. Fixating on the day-to-day scale weight is a perfect recipe for getting completely mired in these little details, and thats just a miserable roller-coaster nobody wants to be on.
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Why Does The Diet Work
According to Dr. Cordains research, this way of eating is how we as humans have evolved over time and what our prehistoric ancestors ate and adapted to. It flips the script on the recent standard of the Western diet, where almost everything is easily accessible, prepackaged, convenient, and processed. As a result, the worldwide obesity rate has nearly tripled since 1975, with 13% of adults suffering from obesity as of 2016.
But Shouldnt We Reduce Carbohydrates And Dairy In Our Diets
Not true for complex carbohydrates. Whole grains, fruits and vegetables are important fuels for brain and muscle activity. But most of us can and should eat fewer refined carbohydrates, which add unnecessary ingredients and calories but little fiber and protein and few vitamins and minerals to our diets. They also are often fortified just to appear healthy on nutrition labels.
Dairy is an individual choice. But if its significantly limited and not replaced with alternative food sources of calcium, supplements of calcium and vitamin D may be necessary. Paleo advocates often say dairy promotes inflammation, but some research shows the opposite: low-fat dairy intake actually decreases inflammatory markers in the blood.
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Supports Blood Sugar Control
Some research suggests that the paleo diet may help reduce blood sugar levels and improve insulin sensitivity in people with type 2 diabetes.
Insulin is a hormone that regulates blood sugar levels. Increased insulin sensitivity can improve your bodys ability to use insulin effectively and support healthy blood sugar management .
One study in 32 people with type 2 diabetes found that following the paleo diet for 12 weeks improved blood sugar levels and enhanced insulin sensitivity by 45% .
Similarly, a small study in 13 people with type 2 diabetes noted that the diet was more effective at lowering levels of hemoglobin A1C, a marker of long-term blood sugar control, than a traditional diabetes diet .
Who Benefits From Paleo Diet
Is the paleo diet healthy? The typical paleo diet, however, puts most at risk for deficiencies in calcium and vitamin D, which are critical to bone health. At the same time, saturated fat and protein can be consumed far above recommended levels, increasing the risk of kidney and heart disease and certain cancers.
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Paleo Frozen Side Dishes At Target
Target also stocks the following, which is more of a compliment to a meal than your traditional entree, but can be a great option when putting together a quick heat and eat Paleo meal:
Caulipower Frozen Sweet PotaTOASTS These sweet potato toasts are a great alternative to regular bread, and can be topped with a multitude of toppings: smashed avocado, almond butter with pomegranate seeds, fried eggs, you name it! Although they dont suffice as a meal on their own, theyre really useful to have on hand for breakfasts and lunches. You can grab a bag for $5.99 at Target.
Easy Reasons To Dropship Paleo Diet Niche In 2021
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What Are The Pros And Cons Of The Paleo Diet
- Improves heart health: Since the paleo diet restricts processed foods, it may help lower your risk of lifestyle disorders, including obesity, high blood pressure, heart disease, and diabetes.
- Weight loss: Studies have shown that following the paleo diet, which typically includes a wide variety of fiber-rich fruits and vegetables, can make you lose weight quickly and reduce your body mass index.
- Controls blood sugar levels: Due to less emphasis on dairy products and processed foods, the paleo diet can help control blood sugar levels and lower your risk of diabetes.
- Red meat: The paleo diet encourages you to eat meat. However, eating more red meat is associated with an increased risk of diabetes, heart disease, and even certain types of cancer.
- Nutritional deficiencies: Cutting down on dairy products puts you at a risk of deficiencies of calcium and vitamin D. Paleo diets also put you at risk of vitamin deficiencies of thiamine, folate, niacin, and riboflavinall of which are found abundantly in whole grains.
- Expensive: Cutting down on processed foods means cutting down on canned and frozen foods. Since fresh, whole foods tend to be more expensive than pre-packaged goods, the paleo diet may not be right for you if you are on a tight budget.