Monday, February 27, 2012

Diet Plans And Menus - The Paleolithic Diet by Levi Reiss

The Paleolithic Diet is based on the nutritional habits of Homo Sapiens about 130 thousand years ago. In those days people lived from hunting, fishing, and gathering, and also agriculture and herding in the case of sedentary people. This two-phase diet is low in sugar, but rich in protein and fiber. The first phase is dedicated to weight loss; the second phase is dedicated to weight stabilization. Here are some of the diet principles.

Eat only authorized foods. In Phase 1 these elements include animal-based foods such as poultry, fish, seafood, and eggs; a long list vegetables and a few fruits; and some other foods including soy, dried fruit, and bran. In Phase 2 all fruits are permitted, as well as rice cakes, and rice, which must be mixed with vegetables. Don't eat more than 50 grams (under 2 ounces) of carrots and beets weekly. Eat a lot of protein, as did the cavemen and cavewomen. The best protein sources are red meat without the fat, fish, poultry without the skin, eggs, tofu, and tempeh. You may consume meal-replacement drinks. Avoid sauces and mustard. Put an accent on fish, a fine source of omega-3, said to fight against cardio-vascular illnesses and aging. Other good sources of omega-3 include fish oil, and colza, walnut, and soy oil. Sharply reduce your sugar consummation. Consume less than 30 grams of glucides daily in Phase 1 and then between 30 and 55 grams daily in Phase 2. Eat 25 grams of nutritional fiber daily. Eat calcium; it's found in dairy products, dried fruit, and sardines. Drink a minimum of 1.5 liters (about 6 glasses) of water daily outside of mealtime. In Phase 2 drink a maximum of 2 glasses of green tea, fruit juice, or wine daily. Limit your consumption of fats; don't cook in oil.

The Paleolithic Diet claims to lower the frequency of diabetes and cardiovascular illnesses such as arteriosclerosis. A disadvantage is the number of excluded foods. Many people find this diet monotonous.

Here are two sample menus:

Menu 1 (Phase 1)

Breakfast: A glass of water on rising. A soft-boiled egg. Unsweetened coffee or tea.

The mid-morning snack is green tea and half a protein bar.

Lunch: 120 grams of skinless chicken. As much steamed cauliflower and broccoli as you like.

Supper: Leek and mushroom soup. Grilled sardines. Radish and cucumber salad. A green apple. Strawberries.

Menu 2 (Phase 2)

Breakfast: A bowl of sugarless soy milk. Wheat bran. Almonds. Coffee or tea.

The mid-morning snack is green tea and half a protein bar.

Lunch: 150 grams of skinless turkey. As much cucumber and radish salad as you like.

Supper: A slice of mackerel. Onion soup.

Some information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and a whole lot more. La Bible des Regimes is presently available only in French.