paleolithic diet
The paleodieta is a food philosophy that is inspired by the nutritional regime of men lived before agriculture and by farming, about 10, 000 years ago (during the Paleolithic).
The paleodieta is NOT a method accepted by the contemporary scientific community, which considers the system unjustified, unbalanced, poorly applicable and potentially harmful (due to excess of proteins, excess of fats, tendency to ketosis, etc.).
The paleodieta abolishes all foods that fall within the fundamental group II, III and IV, and does not ensure the recommended rations of various nutritional principles (especially carbohydrates and calcium).
Moreover, it predisposes the organism to metabolic acidosis (ketosis) and does not effectively support aerobic sports activities; it is absolutely not recommended in case of pregnancy, lactation and high osteoporotic risk.
Food YES
The paleodieta does not require any kind of calculation, estimation or design. It allows you to eat whenever your appetite develops, as long as only paleo foods are consumed: game, eggs, fish, reptiles, worms, worms, insects, berries, vegetables, fruits (less than vegetables), roots, bulbs, oilseeds etc. More rarely, crustaceans, molluscs, very sweet fruits and honey.
NB . More than muscle tissue (meat), paleodieta suggests to consume mainly offal (liver, heart, stomach, spleen, lungs etc.), bone marrow and blood.
Foods NO
The paleodieta denies the use of food supplements, milk and dairy products, cereals, legumes, salt, sugar, seasoning fats, food additives (or foods that contain them), sweet drinks, preserved and processed foods.
The adaptation of paleodieta to contemporary needs and tastes provides for a greater use of meat (especially white), of peach products and of oil for seasoning.
Example
Employee; practice gym 5 times a week. It does not have any kind of pathology.
Sex | Male |
Age | 31 |
Stature cm | 186 |
Wrist circumference cm | 17.5 |
Constitution | Normal |
Stature / wrist | 10.6 |
Morphological type | normolineo |
Weight kg | 100 |
Body mass index | 28.9 |
Desirable physiological body mass index | 21.7 |
Desirable physiological weight kg | 75.1 |
DAY 1
Breakfast | |||
Tuna, carpaccio fillet | 200g | ||
Lettuce | 100g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack I | |||
Pine nuts (shelled) | 30g | 3 tablespoons | |
Apple, with peel | 100g | 1/2 apple | |
Lunch | |||
Bovino Liver with Onion | |||
Liver | 200g | ||
onions | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack II | |||
almonds | 30g | 15 almonds | |
Pear, with peel | 100g | 1/2 pear | |
Dinner | |||
Grilled Chicken with Fennel | |||
Chicken, various parts (with skin), without bones | 200g | ||
Fennel | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon |
DAY 1 nutritional translation | ||
Nutritional component | Quantity | |
Power | 1178, 2kcal | |
Food water | 1025, 6g | |
Protein | 135, 1g | |
Total energy lipids | 105, 8g | |
Saturated fats, total | 22, 9g | |
Total monounsaturated fatty acids | 46, 2g | |
Total polyunsaturated fatty acids | 27, 4g | |
Cholesterol | 800, 0g | |
Carbohydrates | 83, 0g | |
Simple sugars, total | 44, 6g | |
Alcohol, ethanol | 0.0g | |
fibers | 22, 5g | |
Sodium | 543, 2g | |
Potassium | 4136, 2mg | |
Football | 393, 6mg | |
Iron | 27, 4mg | |
Phosphorus | 1946, 7mg | |
Zinc | 15, 1mg | |
Thiamine or vit. B1 | 1, 62mg | |
Riboflavin or vit. B2 | 7, 69mg | |
Niacin or vit. B3 or vit. PP | 62, 55mg | |
Pyridoxine or vit. B6 | 4, 15mg | |
Folate, total | 154, 40mg | |
Ascorbic acid or vit. C | 128, 90mg | |
Vitamin D | 1280, 00IU | |
Retinol equivalent activities or vit. TO | 34169, 75RAE | |
α-tocopherol or vit. IS | 14, 00mg |
As can be seen from the table above, this example of Paleodieta shows the lack of various nutritional principles; among these: carbohydrates, fiber, sodium, potassium, calcium, thiamine, riboflavin, niacin, folate and vitamin E. Cholesterol is excessive. Even the overall energy is not much.
WARNING! Wanting to fully respect the original food style, it would be necessary to remove the seasoning oil and the fruit. This would entail a significant change in nutritional detail, ie a reduction of 15g of lipids, 29.3g of carbohydrates and 245.0kcal.
Obviously, the contribution of fibers, certain salts (eg potassium) and some vitamins (eg vitamin C) would also be affected.
DAY 2
Breakfast | |||
Hard-boiled eggs | 200g | 2 eggs | |
Rocket salad | 100g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack I | |||
walnuts | 30g | 7-8 kernels | |
Orange | 100g | 1/2 orange | |
Lunch | |||
Stewed Chicken Dusts with Carrots | |||
Durelli or magoncini | 200g | ||
carrots | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack II | |||
Pistachios (shelled) | 30g | 3 tablespoons | |
Banana | 100g | ½ banana | |
Dinner | |||
Grilled turkey with grated Daikon | |||
Fuso di Tacchino | 200g | ||
Daikon | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon |
DAY 3
Breakfast | |||
Salmon (wild), carpaccio | 200g | ||
Green Radicchio | 100g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack I | |||
Pecan | 30g | 7-8 kernels | |
strawberries | 100g | 3-4 strawberries | |
Lunch | |||
Tomato tripe | |||
Beef tripe | 200g | ||
tomatoes | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack II | |||
Macadamia (shelled) | 30g | 15 macadamia | |
Kiwi | 100g | 1 kiwi | |
Dinner | |||
Rabbit stewed with artichokes | |||
Rabbit | 200g | ||
Artichokes | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon |
DAY 4
Breakfast | |||
Hard-boiled eggs | 100g | 2 eggs | |
Red radish | 100g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack I | |||
Hazelnuts | 30g | 15 hazelnuts | |
Banana | 100g | ½ banana | |
Lunch | |||
Heart in the Pan with Asparagus | |||
Veal heart | 200g | ||
Asparagus | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack II | |||
Peanuts (shelled) | 30g | 3 tablespoons | |
Orange | 100g | 1/2 orange | |
Dinner | |||
Veal Steak with Celery | |||
Veal, walnut steak | 200g | ||
Celery | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon |
DAY 5
Breakfast | |||
Swordfish, carpaccio fillet | 200g | ||
Lettuce | 100g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack I | |||
Pine nuts (shelled) | 30g | 3 tablespoons | |
Apple, with peel | 100g | 1/2 apple | |
Lunch | |||
Ossobuco with Verze | |||
Ossobuco, calf | 200g | ||
verze | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack II | |||
almonds | 30g | 15 almonds | |
Pear, with peel | 100g | 1/2 pear | |
Dinner | |||
Grilled Ostrich with Cabbage Cap | |||
Ostrich steak | 200g | ||
Red cabbage | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon |
DAY 6
Breakfast | |||
Hard-boiled eggs | 200g | 2 eggs | |
Corn salad | 100g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack I | |||
walnuts | 30g | 7-8 kernels | |
Orange | 100g | 1/2 orange | |
Lunch | |||
Coratella with Herbs | |||
Coratella (liver, lung, intestine), lamb | 200g | ||
Chicory | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack II | |||
Pistachios (shelled) | 30g | 3 tablespoons | |
Banana | 100g | ½ banana | |
Dinner | |||
Galletto ai Ferri with Aubergines | |||
Cockerel, various parts (with skin), without bones | 200g | ||
Eggplant | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon |
DAY 7
Breakfast | |||
Bonito, carpaccio | 200g | ||
Raw mushrooms, field mushrooms | 100g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack I | |||
Pecan | 30g | 7-8 kernels | |
Loquat | 100g | QB | |
Lunch | |||
Spleen in the pan with zucchini | |||
Spleen | 200g | ||
Zucchini | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon | |
Snack II | |||
Macadamia | 30g | 15 macadamia | |
Kiwi | 100g | 1 kiwi | |
Dinner | |||
Pigeon stew with Celeriac | |||
Pigeon, various parts (with skin), without bones | 200g | ||
Celeriac | 200g | ||
Extravirgin olive oil | 5g | 1 Teaspoon |