Beginners Practical Paleo Blueprint – PDF Download

The Paleo Blueprint for beginners 2

Beginners Practical Paleo Blueprint - PDF Download

Shed Body Fat, Raise Energy & Stay Healthy for Life

Index

What is the Paleo Diet? - Beginners Practical Paleo Blueprint

chicken-Beginners Practical Paleo Blueprint
fish-Beginners Practical Paleo Blueprint
meat- Beginners Practical Paleo Blueprint

My personal opinion is that the “Beginners Practical Paleo Blueprint” is a very easy-to-follow post to help you to follow the diet/lifestyle and if you stick to it you will lose weight, combine it with an exercise plan and live a healthy lifestyle.

For more than a million years, early man foraged and hunted for seafood, meat, vegetables, fruit, nuts, roots, and seeds. This period of time before the development of agriculture is known as the Paleolithic era. The Paleo diet is also known as the Stone Age diet, hunter-gathering diet, and the caveman diet. No matter what you call our ancestors, some things haven’t changed. Man’s digestive systems have evolved only the slightest amount in the 10,000 years since farming changed our diets. Shortened to Paleo, the modern diet is an approach to nutrition that mimics the early man’s diet for ultimate health.

Our minds are modern, but our bodies and brains still need the same food.

Walter L. Voegtlin first popularized the Paleo diet in the 1970s. He argued in, “The Stone Age Diet,” humans as carnivores, chiefly need fats, proteins, and a small number of carbohydrates for optimum performance. For the last 30 years, obesity has been increasing in the United States. Our modern diets are laden with preservatives, processed sugars, and fried foods. Today’s health crisis has led to a renewed interest in Voegtlin’s tested approach to healthy living.

The Major Benefits of the Paleo Diet

The advantages of the Paleo Diet have been researched and proven in numerous academic journals. It is amazing how changing what we put in our mouths can cause dramatic changes in our quality of life.

  • Fat Loss– The Paleo diet is designed as a weight loss plan, and the foods that make up the Paleo diet are what we call fat burning foods. In fact, the Paleo diet allows you to eat large quantities of delicious food while restricting calories. The result is a lean, fit body.
  • Improve Digestion– Many digestive problems such as irritable bowel syndrome, Crohn’s disease, and indigestion can be avoided.
  • Fight Disease– The Paleo diet is proven to help prevent diabetes, Parkinson’s avoid Parkinson’s, cancer, heart disease, and strokes.
  • Combats Acne– Eating the Paleo way means avoiding the foods that cause acne. When sebum is overproduced or obstructed the sebaceous glands enlarge and form pimples. Foods in the Paleo diet do not cause the insulin spikes that cause a sebum boost. As a result, you can expect smoother, more attractive skin.
  • Feel Good– The Paleo diet help people to live healthier, look younger and it also makes you feel better. Paleo supporters swear by the caveman lifestyle because it just “feels” right. The only way to find out the energy and confidence they experience is to try it for yourself.
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Diet Basics - Beginners Practical Paleo Blueprint.

 

It’s a lifestyle, not a prison sentence. You don’t have to be cruel to yourself to be healthy. Just do your best. That’s all it really takes, and of course, you can do it!

People who assume the Paleo Diet is complicated and difficult to follow. It is actually quite simple. Eat real foods. For a guideline on portions, 50-60% of your calories should come from animals, 35–45% from plant-based foods. Keep proteins high at 19-35% carbohydrates at 22-40% and fat at 28-35%.

What food to Eat?

Guess what?– Meats are on your menu! Eating a Paleo Diet is more about experimenting than limitations. Mother Nature provides a large variety of delicious foods to explore. Instead of settling for a box of processed macaroni and cheese, feast on a meal that excites your taste buds and your energy level. Here is a small list of the many foods to incorporate into your diet. Just keep in mind if you realy want to loose weight, stick with meat without

 

Proteins

Meat

Game

Poultry

Fish

Shellfish

Eggs

Beef

Pheasant

Goose

Tuna

Lobster

Chicken eggs

Veal

Deer

Chicken

Salmon

Shrimp

Goose eggs

Pork

Duck

Turkey

Trout

Scallops

Duck eggs

Lamb

Wild Turkey

Quail

Halibut

Crab

Quail eggs

Goat

Rabbit

Duck

Sole

Clams

 

Rabbit

Moose

 

Bass

Mussels

 

Sheep

Woodcock

 

Haddock

Oysters

 

Wild Boar

Elk

 

Turbot

 

 

Bison

 

 

Cod

 

 

Goose for meals

Vegetables

Standards

Green Leafy

Squash

Root

Mushrooms

Celery

Collard Greens

Butternut

Turnips

Button

Broccoli

Lettuce

Crookneck

Carrots

Oyster

Cauliflower

Spinach

Acorn

Beets

Portabella

Bell Peppers

Watercress

Pumpkin

Parsnips

Chanterelle

Onions

Beet Top

Zucchini

Artichokes

Porcini

Leeks

Dandelion

Yellow Summer

Rutabaga

Shiitake/Mushroom

Green Onions

Swiss Chard

Buttercup

Sweet Potatoes

Crimini

Eggplant

Mustard Greens

 

Radish

Morel

Brussels Sprout

Kale

 

Yams

 

Artichokes

Turnip Greens

 

Cassava

 

Asparagus

Seaweed

   

Cucumber

Endive

   

Cabbage

Arugula

   

Okra

    

Avocados

    
fruit-veggies_Beginners Practical Paleo Blueprint

Supporting Foods - Beginners Practical Paleo Blueprint

Fats

Fruits

Nuts & Seeds

Flavor Enhancers

Fresh & Dry Herbs

Olive Oil

Apples

Brazil Nuts

Cayenne Pepper

Parsley

Avocado

Oranges

Pistachios

Chilies

Thyme

Coconut Oil

Bananas

Sunflower Seeds

Ginger

Lavender

Clarified Butter

Strawberry

Pumpkin Seeds

Onions

Mint

Lard

Cranberry

Sesame Seeds

Garlic

Rosemary

Tallow

Grapefruit

Pecans

Black Pepper

Chives

Veal Fat

Peaches

Walnuts

Hot Peppers

Tarragon

Duck Fat

Pears

Macadamia Nuts

Star Anise

Oregano

Coconut Flesh

Nectarines

Pine Nuts

Mustard Seeds

Dill

Nut Oils

Plums

Chestnuts

Fennel Seeds

Bay Leaves

Nut Butter

Pomegranates

Cashews

Cumin

Sage

Lamb Fat

Pineapple

Hazelnuts

Turmeric

Coriander

 

Grapes

Almonds

Cinnamon

 

 

Papaya

 

Paprika

 

 

Cantaloupe

 

Nutmeg

 
 

Kiwi

 

Cloves

 
 

Lychee/Litchi

 

Vanilla

 

To read more about what to eat – Click here

Nuts - Beginners Practical Paleo Blueprint

Foods that are a big NO GO -Beginners Practical Paleo Blueprint

The main food group to eliminate are processed foods, these are the largest source of toxicity and malnutrition. Processed foods are the easiest items to eat these days, and we eat entirely too much. Grains that form the base of sandwich bread, cereals, and pasta have no place in the Paleo Diet. Also, the processed fats and vegetable seed oils are also counterproductive to our health. Legumes, especially soy, and vegetable seed oils should be banished from your diet. There are no refined sugars little dairy and absolutely no processed foods in the Paleo plan.

Tips for the Paleo Diet/Lifestyle

The cheapest and quickest foods available today are usually the least nutritious. Our busy lifestyles have our kids raised on a diet of processed and fast foods. The popular culture even makes eating real foods an odd concept. Even knowing the proven benefits, some never try the Paleo diet because they believe it is too difficult. Living a long, healthy fulfilling life is well worth a few small changes. While not as easy as stopping at a drive-through, maintaining a Paleo lifestyle is realistic with a few tips.

Stay Organized and be prepared.

  • Stay Organized– The number one tip is to be organized and prepared. The biggest challenge will be to have Paleo foods available at your home and plan your meals. You are much more likely to eat healthy food choices if it is readily available at home. Also plan your meals in advance, put it in sealed containers for work.

Change the way you do the shopping.

  • Change How You Shop– Find the best farmers markets, butchers, and grocery stores in your area. Before going to the grocery have a list of items you plan to pick up, and only get what is on the list. Also, shop the perimeter of grocery stores to avoid the aisles filled with processed foods. This may be difficult at first, but after a month or so you will no longer feel a need to peruse the sugar aisles.
Beginners Practical Paleo Blueprint

Clean Your Pantry - Beginners Practical Paleo Blueprint

  • Clean Your Pantry– Clear your cupboards of all the cereals, pasta, and processed foods. Don’t worry. You will replace these foods with much more satisfying fresh and healthy foods.

Dress Your Food - With homemade dressings

  • Dress Your Food- Most of the condiments on the store shelves are filled with preservatives. However, you can enhance the flavor of your foods by making your own condiments at home. Ketchup, mustard, salad dressings, and sauces can be made at home naturally with delicious results. Invest in a Paleo recipe book.

Learn to experiment in the Kitchen

  • Learn to experiment in the Kitchen- Unlike a diet based on grains, there are many foods to eat on the Paleo Diet you should never become bored. The best way to take advantage of everything nature has to offer is to learn how to cook. By combining the diverse flavors, there is an endless amount of tasty dishes to excite your taste buds.
Exercise

Exercise - Beginners Practical Paleo Blueprint

  • Exercise– Just changing your eating habits will cause you to lose weight naturally on the Paleo Diet. Add some exercise, and you will be amazed at how quickly you notice a difference. Your true, toned physique will come out as pounds shed. You will also notice the amount of energy increased compared to when you ate a traditional diet. Start feeling strong, energetic, mentally sharper, and all-around younger.

Join Support Groups

  • Join Support Groups– Find chat groups and forums where like-minded people meet. Participate in a gym where the Paleo Diet is the main lifestyle choice. It is nice to share ideas on the best Paleo books, and even give advice on keeping true to the diet plan. Joining a community online or in-person is extremely motivating when you learn about how the other member’s lives improved by just staying true to the Paleo way.

Below are some tips to assist you even further in your weight loss journey.

Weight Loss - Beginners Practical Paleo Blueprint

Paleo Desserts - Beginners Practical Paleo Blueprint

One of the biggest stumbling blocks with the Paleo Diet plan is desserts. Most desserts have unnatural sweeteners and starchy carbs that spike insulin levels. Most sweet treats are a recipe for disaster when it to any diet. However, with kids, special celebrations, and Birthdays sometimes a sweet treat is in order. There are some very tasty Paleo desserts that can help you. While it is still not a good idea to eat desserts after every meal, Paleo-friendly desserts can stop hardcore cravings from your pre-Paleo days. The best choice is still a natural fruit salad.

Here is a list of whole food substitutions you can use to whip delicious Paleo-friendly desserts together.

Fruits - Diet Products & More
  • Cocoa– Unsweetened dark chocolate has nutritious antioxidants and sticks to the limited dairy rules. Rather get the natural cocoa over the Dutch-processed version that loses its benefits during processing.
  • Pure Vanilla Extract– Pure vanilla extract is a staple in any baker’s cupboard. Just make sure to buy the pure stuff, not the cheap flavoring.
  • Almond flour– Grinding almonds create nutritious, high protein flour perfect for making muffins bread, and of course, traditional macaroons.
  • Raw Honey– Because honey can be eaten straight from the tree, it is considered a true Paleo sweetener. Though it is a whole food, honey is highly caloric and does spike the insulin level, so leave sparingly. However, honey is the perfect sugar substitute.
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Desserts Continue

  • Frozen Fruit– Freeze berries to make easy desserts. Use them to make rich frothy smoothies or sorbet. Frozen grapes and cherries taste delicious straight from the freezer. Try frozen bananas on a stick or blended down for a creamy ice cream experience.
  • Dates– Dates are natural sweeteners that do not add their own flavor like honey. They contain simple sugars like dextrose and fructose that are easy to digest and replenish your energy. Blend dates in the food processor with wet ingredients when baking. They also work well for binding snack bars.
  • Coconut Oil– Coconut oil is a medium-chain fatty acid, which means it transfers directly to the liver where it is used for energy instead of being stored directly as fat. It also stimulates the thyroid gland helping speed up metabolism. Coconut oil adds a subtle sweetness to cobblers pancakes and other baked recipes.
  • Coconut Milk– A great dairy substitute, coconut milk contains lauric acid. Lauric acid is proven to fight influenza, herpes, HIV as well as improve the immune system. Use coconut oil to make ice cream, hot cocoa, pudding, and even egg nog.
  • Nuts– Nuts are loaded with good fats the bodies need. Hazelnuts, pecans, academicians, and almonds are lifesavers in the kitchen. Use nuts for pie crusts, candies, or even as simple spiced nut blend.

Conclusion for Paleo Blueprint for Beginners

As I said before, it’s a straightforward diet, if you follow the guidelines provided. The Paleo Diet is proven to lose weight and have a healthier life. Add exercise to the mix and you can achieve the lean, sexy bodies seen on fitness models.  Despite popular belief, the Paleo lifestyle is not restrictive. There are a variety of high-quality cookbooks and websites that will help you along the way. Once you experience the transformation you will wonder how you ever functioned. Get the most of your life and enjoy optimum fitness with the Paleo diet plan. – Good luck, and enjoy your new diet or rather a lifestyle.

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