Eat Like A Caveman
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How do you eat like a caveman? The Paleo diet is the answer.
The paleo diet refers
to a diet plan that revolves around eating the same food groups as those
that were consumed in the paleolithic times.
"'Paleolithic' refers to the period of history of the genus
Homo" (Frassetto, Schloetter, Mietus-Synder, Morris Jr, & Sebastian, 2009). So the paleo diet infers that we need to be eating like the genus Homo
or otherwise known as the cavemen. The cavemen ate what was accessible to them and
what could be hunted. In this diet plan, we too must rely on natural food
sources and consume the same food types as the cavemen.
What does the paleo diet consist of?
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| Retrieved from http://www.citizencrossfit.com/Websites/337000k3/images/paleo-foods-paleo-food-list-paleo-diet-recipes.jpg |
What could the caveman source from their environment?
The answer; not as much as we can easily obtain.
What types of foods can you eat on the paleo diet?
wild animal-source foods:
· Lean meats
· Internal organs
· Bone marrow
Uncultivated
plant-source foods:
· Fruits
· Non-grain
· Vegetables
· Nuts
What to avoid you ask?
Avoid dairy
products, legumes, doughnuts, chocolates (no, you did not read that wrong), and any other processed foods.
(Frassetto et al, 2009)
Weighing up the pros and cons?
Think of the
pros!
- Reductions in blood pressure (Frassetto et al, 2009)
- Reductions in cholesterol (Frassetto et al, 2009)
- "May lose weight" (Wilson, 2015)
- "may have health benefits" (Wilson, 2015)
- Consuming natural foods
- Exclusion of food groups such as dairy and fats (Australian Government National Health and Medical Research Council, 2015)
- "High risk of a low intake of dietary fibre and calcium" (Wilson, 2015)
- Hard to follow
- Big commitment
- No more chocolate!
What do the Australian Dietary Guidelines say?
Does it meet the Australian Dietary Guidelines?
Acceptable Macronutrient Distribution Ranges (AMDR)
(AGNHMRC, 2015, p.16) |
Paleo Diet rAnges
(Wilson,2013)
|
|
Fats
|
20-35%
|
30-35%
|
Carbohydrates
|
45-65%
|
35-45%
|
Proteins
|
15-25%
|
19-35%
|
Is this diet meeting all the acceptable ranges?
As you can see, it is not.
Is this healthy for our bodies?
Is weight loss worth lowering our necessary nutrient intake?
Be aware that the Paleo diet does not meet the
acceptable macronutrient distribution ranges, and could potentially cause a deficiency of essential vitamins and nutrients. The exclusion of whole food groups is not advised, and you may be at risk of being deficient in vital nutrients.(Dietitians Association of Australia, 2015)
The bigger picture is that the paleo diet does not meet all the dietary requirements highlighted by the Ministry of Health. It revolves around a high intake of protein; exceeding the AMDR range for protein, has a much lower range of carbohydrates and has a moderate to high intake of fats.
My recommendations?
Forget fad
diets.
Eating
healthier and exercising regularly can have a great effect on your
body and
mind. If you feel as though you need a guide to eating healthier,
purchase
books that have healthy recipes and tips to ensure you are meeting
your body’s
nutrient requirements.
If you’re
reading this and are thinking that you need a diet plan instead of “just
eating
healthier”, book an appointment with a dietitian. Formulate a diet plan
that works for you and can help you achieve your desired goals.
If you are
still thinking that you’d rather just follow a popular diet regime that
has
proven to result in weight loss for a vast majority of people, then give it a
go.
However,
ensure you do your research and know ALL the details before
commencing the
diet.
Be aware that commitment is needed to follow this diet and that in order for
results to occur you must resist all temptations and follow the strict guidelines.
References
Australian Government National Health and Medical Research
Council. (2015). Nutrient Reference
Values. Retrieved on 1st May
2015 from https://www.nrv.gov.au/chronic-disease/summary
Australian Government National Health and Medical Research
Council Department of Health and
Ageing. (2015). Australian Dietary Guidelines.
Retrieved on 1st May 2015 from
Wilson, P. (2013). Diet Guide. Retrieved on 1st
May 2015 from
Dietitians Association of Australia. (2015). Part 2: The
Modern Paleo Diet. Retrieved on 2nd May
2015 from http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/paleo-diet/part-2-the-
Frassetto, L.A., Schloetter, M., Mietrus-Synder, M., Morris
Jr, R.C., & Sebastian, A. (2009).
Metabolic and physiological improvements
from consuming a paleolithic, hunter-gatherer type diet.
European Journal of Clinical Nutrition, 63, 947-955. Doi:10.1038/ejcn.2009.4
