What Is Primal Eating – What You Ought To Know About This Healthy Plan
There seems to be a bit of confusion between primal eating and paleo diet. In this article you will know the difference between the two methods of eating and be in a position to decide which type of eating you want to follow. Primal indicates or suggests primitive! Now if you take in the element of drinking water! What kind of drinking water was available back then?
The significance of water in our health is discussed elsewhere, see structured water!
There is a lot of literature on paleo diet but not as much on primal eating however the goal is one to achieve optimal wellness. Mark Sission describes primal eating as a way of eating and lifestyle.
Primal Blueprint eating has been very popular since quite some time now. The strategy of this meal plan is simple- eat fish, eggs, meat, veggies, nuts, fruits and some high fat dairy. But it is not that simple as it may sound to be.
You need to hunt for these things just like your ancestors and make the primal meal plans, shopping list and recipe to get started with your Primal meals.
Primal diet basically lays stress on eating foods in natural state or maybe very close to the natural state. Lentils, peanuts, soy, legumes, sugar, alcohol, refined vegetable oils, processed food are definitely excluded.
Rather, this diet lays emphasis on eating lots of veggies, nuts, seeds, meats, fish, fruits, eggs, fermented and raw dairy products and healthy fats. The natural sweeteners like maple syrup or raw honey are allowed as well.
Difference Between Primal Eating And Paleo Diet
There are basically some principles of Primal Blueprint eating. They include:
Lean Body Mass is all crucial
It is important to remember the fact that lean mass muscle is directly linked with better and longevity of your health. Instead of striving to lose weight, it is better to lose just the fat and maintain muscles. Since some organs function at the level which correlates with muscle mass, so, the more the muscle you maintain, the more is the organ reserve.
80% body composition is determined by diet you eat
Exercise is as important as the diet but the best results are experienced by the way you eat. Exercise is crucial to speed up muscle building and fat burning. Eating healthy is actually the main watchword behind getting a healthy and fit body. So, you need to pay close attention to what you eat.
Excess fat is bad
Many studies report that being overweight increases the risk of most diseases. Also, being fat doesn’t make you look good. So, it is better to eat healthy to look good and be fit. Eating properly ensures that excessive fat is eliminated from your life.
Excessive insulin is bad
You need to keep in mind that excess insulin is even worse than excessive sugar. All the animals produce some amount of insulin with some species, the ones that produce less of insulin live longer than the ones that produce lots of insulin. So, it is important to eat in a way that your insulin level is kept low.
Primal Diet- What Is It And How It Helps
Primal diet is the latest buzz all around as it offers great results without following any fad diet. The diet has become a lifestyle. It originated in the year 2009 when Mark Sisson created the Primal Blueprint. Since that time, the diet has grown to be a lifestyle.
The more Mark studied about the ancestors, the more he got to know that not just the lifestyle behaviour but even diet contributes to a healthy life. Food that our ancestors consumed, the direct sunlight they received and the type of free movement they were engaged in helped them to develop their genome.
While there has been a change in the world in the past 10,000 years, human genome has altered very less. In simple words, if you wish to have a good future, it is important to listen to and relate with the past. And this is where Primal Blueprint comes in. They tell you not just how to eat in the way that it helps the genes and body to become efficient but even how to increase longevity of your life by saying goodbye to illness and diseases.
Primal Eating Meal Plan Example
Here is an example of what to eat when on the primal diet,
Primal Living Breakfast
Your typical day can start with a cup of black coffee with some scrambled egg, zucchini and spinach. Then you can have mid-morning meal as some almonds and coconut.
Primal Living Lunch
Later, your lunch can include mixed greens with olives, chicken, apples, sunflower seeds dressed with vinegar and olive oil.
Your evening snack can be celery with almond butter or chopped cashews on it.
Primal Living Dinner
At last, your typical primal dinner can be steak or broiled fish with sautéed broccoli and baked sweet potato.
While a lot of people have the notion in their mind that Primal eating is all about eating huge amounts of raw meat, it is not the case. Plants were also a big part of this diet just like they were a part of the ancestor’s diet.
Usually the darker green vegetables are denser when it comes to nutrient level. A nice example is kale and spinach, the two are packed with antioxidants and vitamins. As you lightly cook or steam these two veggies, you basically increase absorbability of minerals and nutrients.
Primal diet is not just following a diet, it even includes some physical activity. You can indulge yourself in some low level aerobic exercises for 2-4 hours every week. These may include hiking, walking, swimming or bike riding.
Indeed low level activity is important in every way. Ideally, whenever possible, find some time and go out for some activity. The mixed effect of this will be a sort of increase when it comes to fat burning and capillary perfusion as well as integration of muscle flexibility and strength.
So following such a diet is surely a great addition to one’s lifestyle. It not just lets you be fit, it helps a great deal in being healthy and happy.
What is the Primal Blueprint?
Primal Blueprint is the way to know what actually makes your body going. It is indeed a way to rejuvenate your body and revitalize your metabolism.
Primal Blueprint shows you that you have the power and ability to control your overall health, determine your own body composition as well as direct the genes towards muscle building, fat burning and energy producing ways.
It is basically a set of instructions or a blueprint which allows you to have control on the way your genes express themselves to build healthiest, strongest and leanest body.
Understanding The Essence Of The Blueprint
Life is not that tough as we believe it to be. You can surely have an impact on the way your genes express themselves. You can do this by providing right environment to your body cells. You need to have basic and clear understanding of the way in which your body works and a roadmap to know the answer to how to have optimal fitness and health.
By following this easy strategy, you will be able to evaluate or know the food choices to make, exercise to indulge in to lead a healthy life. And even when you opt for some “bad” or unhealthy choice, at least you would know why it is not good for you.
Say no to grains
In the Primal way of living, grains are a necessary opt out stuff. Despite their high place in conventional hierarchy of healthy food plan, grains are totally unnecessary in the eyes of primal blueprint. And this includes whole grains as well.
For all the health benefits that grains have, it is actually not the case when you research deeply about them. Primal way of living did not give any emphasis on eating the grains in any form be it refined or whole grains.
Eat animals, insects and plants
The primal eating pattern lays emphasis on quality protein sources like fish, all types of meat, fowl etc., colorful veggies, selected fruits like berries and fats such as olive oil, avocado and nuts except peanuts. The primal living says to observe your portion control every week first and then to each meal. The primal followers need to eliminate sugars, hydrogenated and trans fats and grains completely from their diet in order to achieve good health and desired results.
Slow paced activities
We all know that our forefathers or ancestors spent many hours every day moving around here and there for food, work etc. and that was called as the low level aerobic pace. They gathered, wandered, hunted, migrated, foraged, climbed, crawled and scouted.
This type of an activity prompted their body genes to build stronger blood vessels to fuel the muscle cells, to store excess food and also to convert the stored food or fat into energy. Obviously they did all this everyday without thinking about the same. And as each footfall landed at different angle, so each tendon, ligament and muscle worked and thus became stronger.
This is the same approach that primal living wants its followers to adopt i.e. to do slow paced activities every day.
Watch the following video for more clarity on primal eating;
Primal Living Benefits
Following the primal diet and choosing foods that are natural and organic is in fact the best approach towards optimum health. Going Primal means that you eat and exercise just the way our ancestors did before the agricultural dawn. This approach is indeed the best that we can do in 21st century where life has become so fast and we indulge in poor, unhealthy eating habits.
Agriculture has been there for about 10,000 years, which is just a small sliver of long existence of humanity. Before that an average the human spent most of the time gathering and hunting food, foraging fruits, plants, seeds and nuts.
So, what does a primal follower actually consume? Well, they put emphasis on fruits, animals, oils, nuts, plants and seeds. Going deep in what you can eat on a primal diet include:
Vegetables of all sorts can be eaten
Meat of all sorts like chicken, pork, beef, fish, eggs etc can be taken in large quantities in a primal diet
Pumpkin seeds, sunflower seeds and others are good to eat in this diet
Walnuts, almonds, macadamias are included. Peanuts are not allowed in primal living because they are legumes
Coconut oil, olive oil and fish oil are some options that can be chosen for primal meals
What’s not included?
The non primal foods include sugars, processed items, dairy products and grains of all sorts like rice, bread, pasta etc.
In all, this diet abstains from the foods that the metabolism was not actually made to eat or digest. Our modern day diet has changed considerably since the Cavemen times but the metabolism is still unaltered genetically coded mechanism of our ancestors.
Benefits of Primal Eating
The benefits of a primal lifestyle are wide but let’s take a look at some of them including:
• Fat burning and weight loss
• Increased level of energy
• Slower pace of aging
• Less risk of facing heart disease and other problems
So, is the primal lifestyle worth the efforts and time? Surely, if you start eating the diet for some time, you will notice marked difference in your overall wellbeing and health. Your sleep pattern will improve, you will be more alert with better mental clarity and will have enhanced energy all through the day.
The benefits of primal living can be great. By eliminating unhealthy foods, increasing intake of healthy Omega 3 body fat as well by reducing the intake of high glycemic index sugar, you will be able to reduce pounds from your body in no time. Also, your cholesterol level will improve and you will face reduced risk of serious illnesses. Your resistance to diseases will also improve and you will face better performance of your body cells.
Primal Eating Is The Way To Go
Rather than counting your calories, the primal eating habits ask you to pay attention to your portion sizes, eat quality food and focus on the natural things more. Say for example, elk, deer and venison are preferred over beef as these are the types that our ancestors would have hunted in their times.
So, when choosing the meats, primal blueprint encourages the grass fed over conventional. Last but not least, organic veggies, fruits and eggs are preferred as well. Thus, this is a kind of introduction to what primal eating is all about. Know more about this eating style to have a healthy and better life.
So, to conclude, it can be said that eating like our ancestors is a great way to remove modern meals and lead a healthy life. What are you waiting for? Go ahead and lead a primal life. This eating must be coupled with drinking the “right” kind of water! Water plays a huge role in our health. So you really should be mindful of the kind of water you drink.
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