The paleo diet is one of the most popular among all diets. It consists of an eating pattern that is designed to mimic the diet of early human ancestors. The concept of this diet emerged in the 1970s whereas it gained widespread popularity in 2002 after scientist Loren Cordain published a book advocating the paleo diet.
Paleo diet encourages the consumption of whole foods like fruits, veggies, meat, fish, and poultry. However, processed foods, legumes, grains, and artificial sweeteners are restricted in this diet. In fact, many studies have found that the paleo diet is effective for weight loss and major health improvements.
This article explains the ways in which the paleo diet helps you in losing weight.
5 Ways A Paleo Diet Helps You In Losing Weight
The paleo diet helps in losing weight in several ways but some of the efficient ways are as follows:
1) High in Protein
Protein is the most important nutrient in losing weight. It helps in the reduction of your appetite and controlling several hormones that regulate your weight. Paleo diet encourages eating protein-rich foods like lean meats, fish, and eggs. An average paleo diet provides between 25 to 35% calories from protein.
2) Low in Carbs
Reducing your carb intake is one of the best ways to lose weight. Over 23 studies show that a low-carb diet is more effective than traditional, low-fat diets for weight loss. Paleo diets reduce your carb intake by eliminating common sources of carbs like bread, rice, and potatoes.
It’s important to note that carbs aren’t necessarily bad for you, but restricting your carb intake can lower your daily calorie intake and help you lose weight.
3) Reduces Calories Intake
To lose weight, you generally need to reduce your calorie intake. That’s why it’s important to choose foods that are filling, as they can fend off hunger and help you eat less. If you struggle with hunger, then a paleo diet could be great for you, as it is incredibly filling. In fact, studies have found that the paleo diet is more filling than other popular diets like the Mediterranean and diabetes diets.
Furthermore, studies have shown that a paleo diet could help you produce more hormones that keep you full after a meal.
4) Eliminates Highly Processed Foods
The modern diet is a major reason why obesity is on the rise. It encourages eating highly processed foods, which are packed with calories, low in nutrients, and may increase your risk of many diseases.
In fact, many studies have found that the increase in consumption of highly processed foods mirrors the rise in obesity. The paleo diet restricts highly processed foods, as they were not available during the Paleolithic time period. Instead, it encourages eating lean sources of protein, fresh fruits and vegetables, and healthy fats, which are lower in calories and rich in nutrients.
5) Eliminates Added Sugar
Like highly processed foods, eating too much added sugar can be detrimental to your weight loss efforts and health in general. It adds calories to foods and is low in nutrients. Not to mention, high intakes of added sugar may increase your risk of heart disease and diabetes. The paleo diet eliminates added sugar altogether and instead promotes natural sources of sugar from fresh fruits and vegetables.
Although fruits and vegetables have natural sugars, they also provide many essential nutrients like vitamins, fiber, and water, all of which are beneficial for health.
Researches That Show It Helps In Losing Weight
Several pieces of research suggest that the paleo diet helps in losing weight. In one study, 14 healthy medical students were told to follow a paleo diet for three weeks. During the study, they lost an average of 5.1 pounds (2.3 kgs) and reduced their waist circumference by 0.6 inches (1.5 cm).
Interestingly, some studies comparing the paleo diet and traditional low-fat diets have found that the paleo diet is more effective for weight loss, even with similar calorie intakes.
In one study, 70 obese women aged 60 and over followed either a paleo diet or a low-fat, high-fiber diet for 24 months. Women on the paleo diet lost 2.5 times more weight after six months and two times more weight after 12 months. By the two-year mark, both groups had regained some weight, but the paleo group had still lost 1.6 times more weight overall.