The inspiration for the Paleo diet is ancient, literally. The creators of this diet feel that the human body is meant to eat the way many believe our ancestors did, way back when in the paleolithic age. Founder Dr. Loren Cordain believes that our bodies were programmed to eat this way and that he and his team have simply done the work of gathering the science behind the paleo diet.

So, how did humans eat in the paleolithic era? According to Cordain, they definitely didnt eat like we do in the Western world. There were no refined grains or sugars and humans ate what could be hunted or gathered. Thinking about giving the Paleo diet a try for yourself? Heres what you need to know first.

The Paleo diet is a diet of whole foods that is heavy in fruits, vegetables and meats. The educators behind the diet refer to these foods often as nutrient-dense foods because of what they bring to the table. They contain a lot of vitamins and minerals and contribute to your daily nutrition goals.

Paleo dieters are encouraged to focus on high-quality protein like grass-fed meat and seafood. Avoid grain-fed meat.

Most contain too many grains and processed sugar.

While many people consider beans, chickpeas and peanuts to be a healthy part of any diet, the Paleo diet advises their followers to exclude them from their meals.

Paleo focuses more on listening to your bodys hunger cues. On the flip side, feel free to skip a meal if you dont feel hungry.

This includes margarine, canola oil, safflower oil and sunflower oil. Instead opt for olive oil and avocado oil.

Related: 9 Kitchen Staples You Should Always Have on Hand When Eating Low-Carb or Paleo

Because Cordain himself began his career doing academic research, it isnt surprising to know there is quite a bit of data on the benefits of this diet. A 2007 study compared the Paleo diet to the Mediterranean diet, looking specifically at how the diet affects glucose tolerance. Side by side, participants following the guidelines of the Paleo diet exhibited the most notable changes in their glucose. Additionally, the dieters following the Paleo diet experienced the biggest difference in their waist measurements after 12 weeks.

In 2010, Nutrition and Metabolism also found that, when compared to the Mediterranean diet, individuals with heart disease who followed the Paleo diet were able to satiate their hunger and cravings while consuming fewer calories.

Additionally, the Clinical Journal of Lipidology found that 60 days on the Paleo diet resulted in decreased triglyceride numbers, weight loss and improved blood pressure. There were no notable changes to LDL cholesterol.

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There are a few risks and side effects you want to be aware of before you start the Paleo diet. Some have expressed concerns about the potential for vitamin D and calcium deficiencies, which can be experienced by those dont find an alternative source for these nutrients after giving up dairy and grains. Additionally, even though the Paleo diet doesnt encourage excessive consumption of red meat, it is incredibly easy to over-do meat consumption while on the Paleo diet. This could put long-term dieters at an increased risk of heart disease.

If you still want to try the Paleo diet, smart planning can help you avoid these risks. Eat vegetables containing calcium and vitamin D or take a supplement. Stick with lean proteins and avoid red meat beyond the occasional treat.

The transition to Paleo comes with side effects, too, but most of them wear off with time. Many people describe experiencing the low-carb flu (also known as the keto flu), which makes them feel fatigued, moody, nauseous and achy. This typically goes away with time as your body adjusts to life without processed sugar and grains.

Related: 20 Easy Paleo Recipes for Beginners

While there is technically only one Paleo diet, there are plenty of ways people have made adjustments to the plan to fit their lifestyles. For example, some may eat to follow the autoimmune protocol, which may mean they have further restrictions. Since Paleo technically isnt low carb, there are some who make adjustments to what they eat to mimic the keto diet while eating Paleo-approved foods.

If you want to succeed on the Paleo diet, prepare yourself to eat a lot of produce. Both fruits and vegetables should be the foundation of every meal. From there, make sure you shop for high-quality protein, like grass-fed beef and free-range eggs. Seafood is allowed on this diet and salmon makes a great addition to a well-rounded diet thanks to the fatty acids it contains. The fat in your diet should come from approved sources, like nuts, seeds and oils.

A great way to meal plan for success on the paleo diet is to think about the foods you like to eat and look for recipes that have been paleo-fied. For instance, spaghetti and meatball lovers might find this Paleo Meatballs and Marinara with Yellow Squash Pasta surprisingly satisfying. If you find yourself feeling bored with the same meal, Cauliflower Cups with Lamb and Pesto are a creative and flavorful dinner. For busy workdays, plan ahead by putting together a paleo casserole in advance that can be reheated in the evening.

Here are more Paleo recipes:

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15 Paleo Instant Pot Recipes Youll Want to Dive Into

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Snack time on a diet doesnt have to be boring, and this Croodite Paleo Basil Dip is all the proof we need. Thank goodness for knock-offs of our favorite carby-treats, paleo baked goods are going to get your through when the cravings feel irresistible. For something delicious and healthy that travels well, make up a bunch of these Cashew Coconut Bites and keep them on hand for a quick treat. Of course, snack time doesnt always need to include a recipe. Fruits, vegetables and nuts are an easy way to keep hunger at bay until mealtime rolls around.

In theory, a Paleo breakfast should be pretty simple since eggs are allowed on this diet. Of course, no one wants to eat scrambled eggs every single morning, so youre going to want a little variation. We love this collection of 7 Paleo Breakfast Sandwiches which includes a Mcgriddle Copy-Cat and a Portabello, Avocado, Bacon Sandwich.

You dont have to ignore your sweet tooth on the paleo diet. Unlike a similar diet, the Whole30, its OK to knock-off junk food with approved ingredients. Plan to eat delicious desserts to avoid reaching for the wrong thing when youre craving something sweet. Maple Pumpkin Pie,Chocolate Chip Walnut Cookiesand 2-ingredient fudge are great examples of healthy, Paleo dessert recipes.

Need lunch inspiration? Try these 14 Paleo lunch recipes.

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What is the Paleo Diet? Rules of Paleo Plus Recipes - Parade

The GOLO diet is a weight loss program marketed by the company GOLO For Life.

The official website says that the GOLO diet is different from other fad diets because it focuses on "increasing metabolic efficiency" and rebalancing hormones, rather than just counting calories.

There's limited research on the diet's effectiveness for weight loss, and some of the few studies that have been done were funded by GOLO For Life. Here's what you should know about GOLO and it's diet program.

GOLO was founded in 2009 by a group of doctors, researchers, and marketing strategists. The name is short for the company motto: "Go lose weight. Go look great. Go love life."

The diet started to catch on in 2016 and 2017, according to Google Trends, and at the close of 2019, it seemed to peak interest, yet again ending up on the US News & World Report's most popular diet of 2019.

Marketers of the GOLO diet claim that, with proper nutrition and a supplement called Release, it can restore your insulin sensitivity and metabolic health.

What exactly GOLO considers "proper nutrition" is unclear. The website emphasizes "foods that contain the nutrients you need and fuel your metabolism."

In order to access the full GOLO's dieting guide, you have to pay $50 to $100 for a bottle of the company's controversial Release supplement, which is developed by GOLO's in-house researchers and pharmacists and, like most dietary supplements, not FDA approved for weight loss.

You can get some idea of what types of food the GOLO diet promotes by checking the meals pictured on the site. They're made up of proteins, vegetables, and unprocessed carbohydrates. The company also emphasizes calorie restriction, based on the 1300 to 1500 calorie diet they model on their website.

The tenants of the GOLO diet, eating mostly unprocessed foods, are backed by evidence to help people lose weight. Moreover, multiple forms of calorie-restriction have repeatedly shown to help people lose weight and improve insulin sensitivity how effectively your body responds to insulin, a hormone critical in metabolism.

However, the scientific evidence behind the GOLO diet's eating plan, specifically, is limited. The website links to four studies: two were not peer-reviewed and the remaining two studies were published but funded by GOLO For Life.

Also, the 2019 study that suggests investing in the diet's Release supplement can lead to greater weight loss is questionable, says Jose Aleman, an endocrinologist at NYU who studies obesity told Insider.

Specifically, Aleman takes issue with how the study was conducted to achieve this result.

The study, which was funded by GOLO For Life, included 68 patients all of whom were on the GOLO diet eating plan. Half took the Release supplement while the other half took a placebo. The results show that those on Release lost more weight, but on closer look, the average starting weights for the two groups were very different: 213 pounds in the placebo group vs. 240 pounds in the Release group.

Heavier patients lose weight faster, Aleman says. Not to mention, improvements in insulin resistance are most dramatic with the loss of the first 10 pounds which happened in the heaviest group first, as we'd expect. Because the groups were so different at baseline, their weight loss difference is not likely to be the result of the supplement, Alemen says.

The bottom line is that the GOLO diet's attention to eating unprocessed foods and restricting calories will likely help you to lose weight. However, investing in their Release supplement may not be the best use of your money.

More here:
What is the GOLO diet? Why experts question its weight-loss claims - Insider - INSIDER

Weight loss can be achieved by following a good diet and ensuring you exercise regularly. The right plan will be different for each slimmer and knowing what foods you should eat can be a challenge. However, there is one food group dieters should ensure they eat plenty of.

Although nutrition and exercise are both important when getting into shape, eating the right foods could lead to the best results.

Krissy told Express.co.uk: I think nutrition is more important. What youre putting into your body is by far the most important tool you will ever have.

Learning how to cook, learning how to prep and knowing what foods your body needs are all important.

When following a healthy diet plan, those hoping to get into shape should look at exactly what is in their foods.

READ MORE: James Martin weight loss: TV chef used this trick to shed a whopping six stone

She said: Food is so overlooked, people think they can workout and eat what they want.

You need to put micronutrients into your body to help you glow from within. Then it will show on the outside. Food for me is way more important for sure.

So, what should you eat?

The expert explained it is important to look at the macronutrients and micronutrients in each meal.

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Macronutrients are the broad nutrients in foods and include carbs, fats and proteins, according to Heathline.com.

Micronutrients are nutrients in foods such as vitamins and minerals.

Everyones macros will be different depending on goals, Krissy explained.

If you want to lose weight, maintain or gain weight your calories will be different and thats individual to you.

Mix it into a smoothie, add some mango and kale. Add some dates with spinach into a morning smoothie.

It makes a world of difference, its delicious and you wont even notice it.

Micronutrients are a must. Your body needs that nourishment.

Dieters can speed up their weight loss journey by combining a diet plan with exercise.

The Tone & Sculpt app is available from 13.99 at The App Store and on Google Play

See more here:
Weight loss: Eating more of this food can help you burn fat fast - what is it? - Express

Every year, U.S. News and World Report ranks diet plans, and the Whole30 has yet to receive rave reviews. This year, the diet clocked in at an unimpressive #33 with experts claiming it "lacks scientific support and is severely restrictive." Yet, your social media feed was inundated with January Whole30ers posting photos of their #cleaneats, noting what day they're on and fighting the good fight against some mythical creature called a sugar dragon.

Why do people feel compelled to kick off their new year with a diet rated a measly 2.1 out of 5? As one of those Whole30 devotees you're probably pretty annoyed with by now, allow me to explain.

Three years ago, I dropped 30 pounds (and kept it off) by doing the Whole30 and continuing to eat well in the months that followed. During the 30 days on the program, I lost 11 pounds. And for me, completing it helped me form healthy habits (like reading labels and not smothering everything in cheese), taught me how to cook an arsenal of healthy recipes I actually enjoyed eating and most importantly (and the reason why I do it every January), showed me how incredible my body feels when I'm not pumping it full of sugar and alcohol. These lessons stuck with me well past the 30 days, allowing me to drop an additional 19 pounds by April of that year and finally reach my goal weight.

That being said, I wasn't surprised to see Whole30 so low on the list. In case you're not familiar with the program, you cut out all processed foods, grains, legumes, soy and dairy (that includes sugar and alcohol) for 30 days. You're left with meats, seafood, fruits, vegetables, nut butters and nut milks (as long as there's no added sugar read your labels).

It's a restrictive plan that makes eating out a challenge and forces you to get creative in the kitchen (you should see my spice rack). In its defense, having these parameters in place can be beneficial for those of us who feel overwhelmed with the amount of food options out there.

"The Whole30 is great for teaching people how to eat real foods and cutting processed foods. It shows people that it does take some extra time and effort but it is possible and they find out how much better they can feel eating these foods," says Jennifer Smith, RD.

Sometimes we need to do a complete overhaul of something in order to change that habit.

And if you've really fallen off the bandwagon, a 30-day reset might be what you need. "Sometimes we need to do a complete overhaul of something in order to change that habit," Daniella Cohn, RD, explains. "Following a temporary diet that eliminates all of the junk that we tend to eat daily can be a great way to remind ourselves to pay attention to what we are eating and make healthy and informed food choices."

However, placing certain food groups on your "do not eat" list does have the potential to work against you. "When a person sees the foods as 'off limits,' and consuming them is somehow breaking a rule and therefore sees themselves as a 'bad person,' mental damage is what is going to ensue long term versus the 30-day health benefits that you will receive," Smith cautions.

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And she has a point: Many of the foods on the "no" list have nutritional benefits and can be a smart addition to a healthy diet. "Whole grains, beans and yogurt are really important for our gut health, yet on this diet, they are not allowed," says Brooke Zigler, RD. "By eliminating these food groups, people could be missing out on key nutrients in their diet."

I recognize these drawbacks. But I still kick off the first month of each year by waving goodbye to alcohol, sugar, and yes, the aforementioned healthy food groups. While I've kept the majority of the weight off, I'm still guilty of putting on those extra 4 to 5 pounds throughout the year. But while that would've caused me anxiety before, I'm now okay with it. I enjoy some frozen drinks by the pool during my summer vacation and loosen the reigns a bit during the holidays. Come January 1st, my body desperately wants a break from the late-night holiday parties that cram my calendar from Thanksgiving until New Year's Eve, which is why I do another round of the Whole30. Starting the new year this way helps to reset the habits that I tend to lose track of towards the end of year (moderation and meal-prepping) and it reminds me how good my body feels when I'm treating it right.

If you've been on the Whole30 and counting down the days until February 1st, step away from the cheese! Before you transition back to your normal diet, here are five solid lessons that I learned from the eating plan that I stuck with even after the 30 days were up. Not only did following them beyond the 30 days prevent me from rebounding back to my higher weight, but they also help keep me on the straight and narrow the rest of the year when Im not following the program.

As someone who isn't a "sweets person," I was surprised at how much I craved sugar during my first Whole30 until I started reading condiment labels. "So much of our food is filled with sugar and unknown chemicals and substances, and it falls on each person to find out what is in the food and make an informed decision on whether or not they want to consume those substances," says Cohn. "Read all food labels and ingredient labels, and look up any of the ingredients on a label that you have not heard of to find out what it is."

By the end of my first Whole30, I had an entire document full of recipes I still wanted to try, which motivated me to keep going. Yes, you can stay compliant by eating steamed chicken and lettuce every day, but why would you do that to yourself? "Find foods that are easy to make and that you enjoy eating," Cohn says. "If you eat foods that you dont like just to follow the diet, you are not going to continue to eat those foods once you are done with the 30 days." Pro tip: Google the Whole30 version of your favorite meal, there's probably a recipe out there for it. (Unless that meal is cake.) This really helped reignite my love for cooking and encouraged me to continue preparing my own meals, instead of relying on Seamless delivery.

Looking back on my lifestyle before the Whole30, my personal recipe for making unhealthy food choices typically consisted of being hungry and on a time crunch, which meant I'd choose whatever was most convenient (read: something overly processed from the vending machine). "Whole30 requires you to plan ahead, mainly so you stay 'compliant' and dont go hungry," explains Liz McMahon, RDN. "Planning out meals and batch cooking ensures you have healthier food available and wont constantly be reaching for fast food options." Making pre-planning a habit even when I'm dining out helps keep me on track even when I'm not following the Whole30.

Ever start a diet and get immediately discouraged when the number on your scale hasn't budged after a week or two? Whole30 forbids weighing yourself a practice which can help shift your mindset to how you're feeling as your success metric. "The scale shouldnt drive your mood, food choices or overall mindset," says Amy Shapiro, RD. "Continue to live a healthy life and measure how you feel energy and clarity wise." Which means being honest with yourself about how your body feels after going to town on that cheese plate. One of the biggest realizations for me was how much clearer and more energetic I feel when my weekend diet doesn't consist of vodka-sodas and takeout food.

The idea behind cutting out certain food groups for 30 days is to reintroduce each one back in slowly to see how your body reacts. Even though it's tempting, Shapiro says the first one you start with shouldn't be sugar. "Sugar causes cravings and blood sugar spikes which we want to avoid," she explains.

Instead, introduce one new food every three days, since food sensitivities can take up to three days to show symptoms, and write down how you're feeling each day. "Keep portions small and enjoy new foods along with the old foods that were allowed," says Shapiro. "Remind yourself to start slow you can now eat these foods regularly so there is no need to overindulge."

Trying to introduce dairy back into my diet hurt my stomach and would send me into a sneezing fit. In this way, the Whole30 worked as a type of elimination diet for me, without which I may have never realized that dairy isn't my friend. I'll still suffer the consequences if I cross paths with a cheese plate at a work event, but I've made the permanent switch to tofu cream cheese and coconut milk alternatives I would've never touched before Whole30 that are actually delicious.

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Getting off the Whole30 diet? Here's how to do it without gaining weight - NBC News

Shedding pounds the right way

Courtesy Lindsy Van Gelder

Although Phat Phil needed to become Sylph-Like Phil, or at least Somewhat-Less-of-a-Chonkster Phil, its dangerous for cats to lose weight too quickly. Crash diets can cause a potentially fatal condition called hepatic lipidodis. Rather than slash Phils weight by half or more, the vet decided to aim for a more modest goal of 18 poundsstill 25 percent of his body weight, or the equivalent of a 200-pound human whittling down to 150. She sent me to a website that calculates how many calories a day a pet needs in order to slenderize at a healthy pace. We were on our way.

Courtesy Lindsy Van Gelder

Phil eats a combination of raw, freeze-dried, and canned food, and he began his diet at 271 calories a day. Have you ever tried to figure out the calories in your cats favorite brands? Some dont say at all. Others tell you in teeny-tiny print. Or they publish it in terms that require you to go back to high school algebra and figure out, say, that if an ounce of freeze-dried chicken nuggets contains 125 calories, with a kitchen cup weighing about 1.6 ounces, and 50 nuggets fit in a cup, each nugget haswait, carry the 3. In general, this is the very best diet for cats, according to vets.

Courtesy Lindsy Van Gelder

Not surprisingly, a small food scale and a calculator are now fixtures in my cat-food cupboard. I also realized that theres a huge disparity in how fattening different foods are. A small pouch of one of Phils favorite brands can range from under 50 calories to more than 100. So, one of the first things I had to do was to find a happy medium of flavors that he liked, that would fill him up, and that would stay within his calorie count. Ive become the Nancy Pelosi of cat-food-ingredient calorie counting.

Link:
I Tried Putting My Cat on a DietHere's How It Went - Reader's Digest