Healthy Diet Chart for Indian Family Vegetarian
What Is Paleo Diet Chart: The Paleo diet chart, also called the caveman diet, hunter-gatherer diet, and stone-age diet is based on the ancient ways of eating. This diet has been around since olden times before the advent of technological procedures. Many of the fitness and health enthusiasts today are incorporating this diet for weight loss and overall health and wellness. This diet focuses on eating unprocessed fruits that include fruits, seeds, nuts, berries, meat, vegetables, and fish, for their survival.
According to the supporters of the diet, our ancestors used to rely on these foods, and they used to have fewer occurrences of obesity, diabetes, heart issues, etc. that are linked to high consumption of processed foods. The Paleo diet is a low carbohydrate and high protein diet. All the carbohydrates that you get from this diet come from vegetables, fruits, and animal fat. The diet involves reducing your consumption of unnatural foods, highly cooked food, and processed foods.
The main source of nutrition comes from eating real food that is healthy and nutritious. People who follow this diet may feel drained initially due to cutting back on carbs and depending only on protein and fats as an energy source, but later feel more energetic. This is because when the body gets accustomed to the new diet, its metabolism changes to burning fat to produce energy. Also, the diet reduces cravings for salty and sugary foods over time. (1)
12 Paleo Diet Chart Indian Foods
So, here is the complete listing of food groups that you can eat in your Paleo diet. Keep this list handy when you are going for a grocery shopping or designing your daily meals.
Vegetables
Paleo Diet recommends eating a lot of vegetables. There is no limit on how much vegetables you can eat on this diet. They are dense in beneficial minerals, dietary fibers, and vitamins. They are very important to accomplish your health objectives. You are free to eat any type of vegetable, but if you are on a weight loss diet, then exclude high carbohydrates vegetables, i.e., potatoes and sweet potatoes. Always ensure that you buy only the best quality of vegetables.
Fruits
The next highly recommended item in the Paleo diet is fruits. There is no limit on the number of fruits that you can eat on this diet. Fruits have an abundance of essential vitamins, minerals, and antioxidants that helps safeguard the body from the attack of free radicals. If you are on a weight loss diet, you should limit your intake of bananas as they are rich in sugar.
Meat
Lean meat is another important component of a Paleo diet chart. This is because our ancestors have relied on eating fat-free and lean meat for their nutrition. Due to this reason, a Paleo diet chart aims majorly on the intake of lean meat. It is dense in proteins and needed for healthy muscles and smooth operation of the internal body. Paleo-friendly meats are chicken, beef, turkey, buffalo, pork, lamb, and goat.
Fish
Fish is another important component in the Paleo Diet. Around 25% to 30% of your daily calorie consumption should come from fish and meat. Fishes are packed with nutrients. They are a high source of protein and a good source of healthy Omega 3 fatty acids. This makes this food beneficial for your heart health. Due to this impressive nutritional content, you should include fish in your daily diet.
Oils and Fats
You can't eat everything in raw form, and for cooking, you need oil. So, fats and oils are another important constituents that you need to look at when forming your Paleo meal. According to the rules of this diet, you need to include only those foods that provide you healthy monosaturated and polyunsaturated fats.
Avoid foods that are composed of unsaturated fats and trans fats in them. Some of the best options in oils and fats include coconut oil, homemade ghee and butter that is obtained from grass-fed animals, and extra virgin olive oil.
Nuts
Nuts are another important source of nutrition, particularly healthy fats, minerals, and vitamins. Nuts are a great healthy snack. The high proportion of dietary fiber keeps you fuller for a longer time. Paleo-friendly nuts and seeds are almonds, walnuts, cashew nuts, pumpkin seeds, and sunflower seeds. If your goal is to lose weight, then you should eat nuts (especially cashew nuts) and seeds in moderation as they are high in calories.
Eggs
Paleo diet lets you have eggs as they are unprocessed, natural, and a fabulous source of nutrition. If you are on a weight reduction regimen, you must avoid the consumption of the egg yolk. If you have a sedentary lifestyle, then do not consume more than two eggs per day.
Tea
Tea, especially green tea, and herbal tea are advised to consume in the Paleo diet. These healthy beverages are good for detoxification of the body.
Honey
You can consume a pure and unadulterated form of honey in restricted amounts. However, you should reduce its intake as it is loaded in sugars.
Coconut water
Coconut water is another very nutritious and permitted food on a Paleo diet. However, you need to ensure that you consume it on an occasional basis.
Coffee
Coffee, especially the black coffee that has no milk or very less amount of milk and sugar, is permitted on the Paleo diet.
Alcohol
It is permitted only in limited amounts as it is not possible for people to stop alcohol consumption overnight. (2)
3 Indian Foods not allowed in Paleo Diet Chart
There are certain foods that are not permissible under the Paleo diet Chart.
Beans or Legumes
The Paleo diet is made by including all those foods that are cultivated and consumed by people. It is believed that beans are one of the foods that were not grown by the ancestors. It contains Phytic acid in large amounts that can lead to a variety of health issues in people. All types of pulses and beans are restricted in this diet. These include kidney beans, moong, soya beans, black beans, lentils, chickpeas, peas, peanuts, etc.
Grains
The next food item that is completely included from the Paleo diet chart is "Grains." The reason behind their exclusion is that grains have high amounts of carbs in it. It is the main source of calories and leads to weight gain and other health issues in the body. Another reason is that nowadays, grains are also available in the highly processed and hybridized form.
This is the reason why the Paleo diet restricts you from incorporating grain into their diet. This goes for all types of grains such as wheat, rice, oats, bajra, grams, and corn. All food items that are derived from whole grains such as bread, Pasta, brown bread, corn syrup, etc. are not allowed.
Processed foods
Processed foods are very low in nutrition as compared to unprocessed foods. These foods go through a lot of refining process that depletes their nutrition level. This makes it quite obvious why refined and processed foods are not permitted on the Paleo diet. These foods include pizzas, cakes, hot dogs, burgers, muffins, wafers, chips, Pasta, wafers, French fries, biscuits, sauces, juices, cookies, candies and any other thing that you can get from the market. (3)
Paleo Diet Chart Indian – Grey Zone Food
Two foods are not completely included and excluded from the Paleo diet. Let us learn about them.
Salt
Salt is the most important source of sodium for human beings. This vital ingredient is kept in the grey zone in the Paleo diet chart. A moderate amount of sodium is beneficial for the body and has not reported any adverse signs. Also, a little amount of salt adds taste to the food and makes it more palatable. Hence, salt is allowed on the Paleo diet but in fewer amounts.
Dairy
The importance of drinking milk has always been a major issue of debate. Boycotting it completely from the diet will deprive your body of nutrition. The reason why it has been grey zoned is that our ancestors did not consume milk except for their infant stage. Also, milk can lead to health issues such as leaky gut, acne, and indigestion in people who are intolerant towards lactose.
As dairy is grey zones, you can only have limited amounts of only raw, fresh, and grass-fed milk in place of pasteurized one. You can't have butter, yogurt, cottage cheese, paneer, ghee, buttermilk, and other dairy products that are not grass-fed. (4)
Indian Paleo Diet Plan for 1 Week
The main principle of the Paleo diet is to eat like our ancestors. It is about consuming unprocessed and raw foods such as eggs, meat, fish, chicken, vegetables, fruits, nuts, healthy fats, seeds, and oils.
You need to avoid all types of processed and packaged foods, dairy products, soft drinks, artificial sweeteners, legumes, trans fats, and vegetable oils. This diet plan comprises of a well-balanced proportion of paleo foods. Here is a sample Paleo diet for men and women. It comprises of three main meals. Based on your preferences, you can even add two snack meals in this diet plan.
Monday
- Breakfast
In the first meal of the day, you can eat eggs and sauteed vegetables that are cooked in healthy olive oil. Also, consume one fruit and five soaked almonds.
- Lunch
In lunch, you can consume chicken salad with eight to ten nuts.
- Dinner
The dinner should comprise of steamed or grilled fish with sauteed vegetables.
Tuesday
- Breakfast
You can eat a scrambled egg with plenty of vegetables of your choice.
- Lunch
In lunch, you can consume freshly prepared fish or chicken salad.
- Dinner
The dinner should comprise of roasted vegetables and chicken along with a medium-size bowl of homemade mushroom soup.
Wednesday
- Breakfast
You can eat an egg omelet, one bowl of watermelon along with half a teaspoon of flax seeds.
- Lunch
In lunch, you can consume freshly prepared green beans salad along with grilled pieces of chicken.
- Dinner
The dinner should comprise of baked fish along with a medium-sized bowl of cauliflower soup.
Thursday
- Breakfast
You can eat a baked egg and a bowl of broccoli/ any paleo-friendly vegetable of your choice.
- Lunch
Form your lunch with fish, avocado, and lettuce wraps.
- Dinner
The dinner should comprise of stir-fried your choice of paleo-friendly vegetables and lean meat.
Friday
- Breakfast
You can eat an egg omelet made with bell peppers and other paleo-friendly vegetables.
- Lunch
Form your lunch with stir-fried spicy pepper chicken
- Dinner
In the dinner, you can eat a South Indian dish, "Chicken Chettinad," along with sauteed vegetables.
Saturday
- Breakfast
You can eat one scrambled egg and sweet potato
- Lunch
In the lunch, you can have grilled chicken with fresh herbs
- Dinner
In dinner, you can eat baked fish with thyme and lemon.
Sunday
- Breakfast
You can eat one medium-sized boiled egg with onions, and tomatoes
- Lunch
In the lunch, have grilled chicken with baked tomatoes
- Dinner
At dinner, you can eat keema with fresh vegetable salad and coconut curry.
Mid-day Snacks to include in your Paleo diet chart
In the Paleo diet, you do not have any limitations to restrict yourself to only three meals in a day. You can include evening and mid-morning snacks based on your appetite level. However, there is a catch. You can't just eat anything. You have to choose from the below list of portable and easy foods:
- Carrots
- Cucumbers
- Eggs in boiled form
- Nuts and seeds
- Any form of seasonal fruit such as pomegranate, oranges, kiwis, banana, and apples
- Homemade vegetable soups that include vegetable soup, mushroom, broccoli, and clear soup. Do not use any high-calorie dressing, creams, and sauces in the preparation. You can add light and healthy natural herbs with fewer spices in it.
- Chicken or grilled fish with plenty of vegetable salad.
Make sure to use olive oil in the preparation.
4 Benefits Of Paleo Diet Chart for Indians
Effective in treating Diabetes
Lack of physical activity and improper diet causes Diabetes. The Paleo diet aims at a vitamin, fiber, and protein-rich diet with very low amounts of carbohydrates. This diet comprises of only low foods that digest slowly in our body. In this way, it does not lead to a sudden increase in sugar levels in the bloodstream. So, the Paleo diet chart help to manage blood glucose levels in the body
Promotes Healthy Heart
The Paleo diet chart focuses on eating clean and healthy. It includes only those foods that are a source of healthy fats to the baby. Also, it disallows the eating of processed and junk food that can result in heart-related disorders.
Protects From Autoimmune and Allergies
The Paleo Diet relies on natural, unprocessed, and healthy foods that safeguard the internal environment of the body and prevent occurrences of autoimmune disorders in the body. The healthy foods consumed in this diet contains anti-inflammatory attributes that help people to recover from autoimmune disorders.
Beneficial Against Degenerative Diseases
The Paleo diet is also beneficial to protect people from degenerative diseases such as Parkinson's, Alzheimer's. These diseases are caused due to the deterioration of the cells that results in the malfunctioning or break down of the linked tissue or organ in the body.
4 Limitations Of Paleo Diet In India
We have seen the benefits of the Paleo diet, but there are a few limitations to it.
Applicability
The major drawback of this diet is its applicability. For Indians, especially those who are vegetarians and vegans, it is difficult to follow the diet. The main meals of the Indian diet comprise of whole grains, rice, pulses, and legumes. All these foods are not allowed on the Paleo diet. They are excluded from the diet because they are high in carbs.
Deficiency of nutrition
Vegetarians are only allowed to consume vegetables, fruits, and nuts. Milk and dairy products also do not have their place in the list. So, looking at the nutritional composition of the foods allowed on the Paleo diet, it is quite clear that the diet is deficient in protein, Vitamin D, and minerals such as calcium and phosphorus.
Not suitable for vegetarians
The Paleo diet is beneficial for vegetarians as lean meat, eggs, and fish form the major part of the diet. So, for a vegetarian, it is difficult to survive on the Paleo diet.
Expensive
Another disadvantage of the Paleo Diet is that it is quite expensive on the pocket. The major food items in the diet, i.e., grass-fed lean meat, nuts, milk, fishes, etc. are quite expensive. Due to this reason, this diet can't be on the menu of vegetarian Indians. (5)
Commonly Asked Questions about Indian Paleo Diet Chart
Is any Indian food Paleo?
Yes. Indian people can eat vegetables, fruits, seeds, and nuts in the Paleo Diet. These foods are good sources of vitamins, minerals, fiber, and healthy fats. However, there are a few nuts like cashew nuts that are high in carbs. If you are on a weight loss diet, then you should reduce your consumption of nuts.
Is bread allowed on the Paleo diet?
As grains are not allowed on the Paleo diet, bread made from whole wheat or a combination of grains such as oats, ragi, bajri, corn, barley, etc. is not allowed on a diet. The reason for this is grains are loaded with carbohydrates and may be highly processed, or hybridized.
Why is Paleo bad for you?
Paleo diet is quite challenging to implement in our regular lifestyle. This because people in India are born to depend on whole grains to meet their daily nutritional needs. Surviving without chapati and rice is quite tough.
The primary component of this diet is lean meat, eggs, and fishes, that makes it hard for vegetarians to follow the diet. Their diet only comprises of fruits and vegetables. As legumes, dairy, and pulses are strictly not allowed, the diet makes them protein, Vitamin D, and calcium deficient.
What do you eat on the Paleo diet?
People who are on the Paleo diet can eat fat-free lean meat, eggs, fish, vegetables, fruits, etc. They can eat an unlimited amount of vegetables and fruits in their diet. Nearly 25% to 30% of the daily dietary calorie consumption should come from fish and meat.
Healthy Diet Chart for Indian Family Vegetarian
Source: https://rebootwithnature.in/diet/paleo-diet-chart/
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