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Paleo Diet Chart For Weight Loss: Food Plan, Benefits And Risks

by | Mar 16, 2024 | Weight loss | 0 comments

paleo diet chart for weight loss

Lose weight and improve your health by eating like our ancestors with the Paleo diet. This diet based on foods from the Stone Age, such as meat, seafood, eggs, fruits and vegetables, has been shown to reduce inflammation, lower blood pressure, and stabilise blood sugar. Follow this simple Paleo Diet Chart For Weight Loss and meal plan for a week to see the powerful results of nourishing your body with wholesome, natural and superfoods.

Eating like our ancestors did back in the day sounds appealing in this modern age of processed foods. The paleo diet taps into this idea- fueling your body with the real, wholesome foods that humans used to eat before agriculture came along.

If you’re looking to lose weight fast or just live a healthier lifestyle overall, going paleo may help you get there. This beginner’s blog will give you the lowdown on what the diet is about, how it works, the foods you can and can’t eat, a sample paleo diet chart for weight loss, and the health benefits and risks to consider before taking the plunge.

What Is A Paleo Diet? 

The paleo diet is based on eating foods that were available back in the Paleolithic era some 2.5 million years ago. We’re talking wild game meats, fish, fruits, vegetables, eggs, seeds, nuts, healthy fats, and oils. Back then, there were no processed foods or sugary treats like cake, cookies and ice cream.

The idea is that since our genetics haven’t changed since the Stone Age era, we may be healthier and lose weight eating paleo foods that our bodies evolved to eat than modern foods that didn’t exist back then. 

It’s debatable how accurate the paleo diet is when recreating what cavemen actually ate. The wellness experts of VeCura Wellness say that the basic principles of eating more vegetables, fruits, lean meats, fish, less sugar, and processed foods are sound for better health.

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What Is The Process Of The Paleo Diet?

The paleo diet works on the premise that modern processed foods like cereal grains, dairy products, salt, refined sugar and oils, legumes and processed foods are responsible for the spike in obesity and health issues over the past few decades.

So, by getting rid of these foods and focusing on meat, seafood, eggs, vegetables, fruits, tubers, nuts and seeds instead, proponents of the diet believe it can help you lose weight, regulate blood sugar, lower blood pressure, and avoid nutritional deficiencies.

Foods To Include

Here are the delicious paleo-approved foods you can feast on:

  • Lean meats- grass-fed beef, lamb, goat, wild game
  • Poultry- turkey, duck, chicken, goose
  • Fish and seafood- salmon, tuna, mackerel, shrimp, lobster
  • Eggs
  • Vegetables- leafy greens, broccoli, cauliflower, carrots, peppers, mushrooms and more
  • Fruits- apples, oranges, bananas, strawberries, blueberries, mangoes, etc.
  • Tubers- sweet potatoes, yams, turnips, parsnips
  • Nuts and seeds- almonds, walnuts, pumpkin seeds
  • Healthy oils- olive oil, walnut oil, flaxseed oil, avocado oil
  • Herbs and spices- garlic, basil, cinnamon, thyme and more

Foods To Avoid

Say goodbye to these foods that are off the menu:

  • Grains- wheat, rye, barley, oats, corn, brown rice, whole wheat pasta, cereal, etc.
  • Legumes- beans, lentils, chickpeas, peanut butter
  • Dairy- milk, cheese, yoghurt, ice cream
  • Refined sugar- cakes, cookies, candy, soda, juices, sports drinks
  • Salt and processed foods- chips, french fries, pizza, fast food, etc.
  • Vegetable/seed oils- canola oil, vegetable oil, margarine, soybean oil
Why avoid grains, legumes and dairy in particular? Proponents of paleo believe they can negatively impact our health and waistlines. Wheat and soy, for example, contain gluten and lectins that can damage the gut lining when consumed in excess. And many people are lactose intolerant, meaning they can’t properly digest dairy.

Paleo Diet Chart For Weight Loss – Is For Whom & Not?

Who Paleo Diet Is For

✅ Those with gluten, dairy or other food sensitivities 

✅ People looking to lose weight 

✅ Individuals with heart disease or diabetes 

✅ Athletes seeking higher energy levels 

✅ People suffering from autoimmune diseases 

✅ Those seeking an anti-inflammatory diet 

✅ People with poor gut health or digestion issues

Who Should Avoid Paleo Diet

❌ Those with nut allergies 

❌ People unable to eat large volumes of meat for health or ethical reasons 

❌ Individuals with thyroid issues  

❌ Children or teens who need grains for growth and nutrition 

❌ Seniors who need adequate nutrition 

❌ Pregnant or breastfeeding women due to restricted food types 

❌ People with a history of disordered eating 

❌ Individuals with kidney disease or osteoporosis (bone/kidney health may suffer)

7-Day Paleo Diet Food Plan! 

If you’re not sure where to begin eating paleo, try this sample one-week meal plan packed with delicious and healthy meals:

Sunday

  • Breakfast: Scrambled eggs with spinach, onions, and tomatoes, seasoned with turmeric and cumin.
  • Lunch: Grilled chicken salad with mixed greens, cucumber, and a lemon-olive oil dressing.
  • Dinner: Fish curry (fuse coconut milk for the base) with cauliflower rice.
  • Snacks: Sliced cucumber and carrots with homemade almond dip.

Monday

  • Breakfast: Paleo-friendly almond flour pancakes topped with fresh berries.
  • Lunch: Tandoori chicken skewers with a side of roasted Brussels sprouts.
  • Dinner: Lamb kebabs with a side of stir-fried bell peppers and onions.
  • Snacks: A handful of mixed nuts (almonds, walnuts, cashews).

Tuesday

  • Breakfast: Smoothie with spinach, coconut milk, a banana, and a spoonful of almond butter.
  • Lunch: Chicken and vegetable stir-fry with traditional Indian spices.
  • Dinner: Grilled prawns with a side of mixed green salad.
  • Snacks: Sliced apple with a sprinkle of cinnamon.

Wednesday

  • Breakfast: Omelette with mushrooms, green chillies, and coriander.
  • Lunch: Grilled fish with a side of asparagus and a small avocado salad.
  • Dinner: Chicken curry made with coconut oil and served with steamed broccoli.
  • Snacks: Fresh berries or a small portion of dried fruits (like dates or figs).

Thursday

  • Breakfast: Coconut milk yoghurt with nuts and seeds.
  • Lunch: Lamb stir-fry with a variety of vegetables like bell peppers, snap peas, and spinach.
  • Dinner: Grilled shrimp with a cucumber and tomato salad.
  • Snacks: Boiled eggs or a handful of macadamia nuts.

Friday

  • Breakfast: Banana and almond smoothie.
  • Lunch: Chicken salad with olive oil dressing, including nuts for crunch.
  • Dinner: Chicken kebabs with a side of roasted eggplant.
  • Snacks: Fresh coconut pieces or coconut milk smoothies.

Saturday

  • Breakfast: Vegetable frittata with onions, tomatoes, and green chillies.
  • Lunch: Grilled salmon with a side of sautéed kale and mushrooms.
  • Dinner: Mutton curry (using coconut oil and coconut milk) with cauliflower rice.
  • Snacks: Paleo-friendly trail mix (nuts, seeds, and dried fruits).

Health Benefits Of The Paleo Diet

Following a paleo diet offers impressive benefits for your health and waistline. Studies show it may help you:

Lose weight: By getting rid of processed foods, people tend to consume fewer calories overall without having to count them. Plus, higher protein from meat and fish helps fill you up.

Reduce inflammation: Omega-3s from fish and monounsaturated fats from olive oil and avocados can lower inflammation. Chronic inflammation is linked to modern diseases like diabetes, cancer and heart disease.

Lower blood pressure and cholesterol: The diet emphasises foods shown to improve these markers for better heart health, like potassium-rich produce and healthy fats.

Regulate blood sugar: Replacing refined carbs with veggies and protein stabilises blood sugar, which is especially beneficial for those with diabetes or prediabetes.

Improve gut health: Without grains, dairy or legumes, you avoid common irritants, allowing the good gut bacteria to thrive, which boosts immunity and digestion.

Increase energy: Ridding your diet of sugar crashes from sweets and bad carbs leads to steady natural energy levels throughout the day.

Risks Involved If Any

The paleo diet eliminates entire food groups, which raises some concerns over potential nutritional shortfalls, including:

Calcium: Without dairy, you may not get enough calcium, so be sure to eat canned fish with bones, leafy greens, almonds and supplements if needed.

Fibre: Grains and legumes provide valuable fibre for good digestion and heart health. Load up on low-carb veggies, berries and chia seeds instead.

Iron: Meat, spinach and sweet potatoes will provide you with iron to avoid low energy and fatigue without grains.

Affordability: Grass-fed meats and organic produce can get pricey. Shop seasonal veggies, buy cheaper cuts and batch-prep meals to save money.

Know The Do’s And Don’ts

Here are some paleo diet tips to ensure you stick to it and stay healthy:

Do’s

  • Fill half your plate with vegetables at meals 
  • It is better to have breakfast within an hour of waking  
  • Drink plenty of water throughout the day 
  • Choose grass-fed and pasture-raised meats when possible 
  • Snack on nuts, seeds and fruit between meals when hungry 
  • Pick healthy fats like olive oil and avocado oil over vegetable oils

Don’ts

  • Don’t drink fruit juice, which lacks fibre and is high in sugar 
  • Don’t obsess over excluding some foods forever (Follow the 80/20 rule)
  • Don’t rely solely on non-veg- incorporate lots of veggies 
  • Don’t eat excess protein thinking more is better. Too much raises disease risk 
  • Don’t forget to visit a healthcare professional if you suspect any nutritional deficiencies

In Conclusion,

With the paleo diet chart for weight loss, transitioning to a new food lifestyle doesn’t have to be torturous. Take it slow, prepare tasty meals within the guidelines and notice how much better you feel eating more wholesome whole foods. 

While some aspects of the paleo diet are debated, focusing on lean proteins, fruits, and vegetables is a sound approach to weight loss and disease prevention.

Be sure to consult your doctor before starting any new diet, especially if you have existing health issues. And don’t be afraid to add back some non-paleo foods in moderation, like legumes or dairy, if you miss them. 

Overall, aim for a balanced, predominantly plant-based diet you can sustain for life rather than a short-term fix.

With some meal prep and sticking to paleo 80% of the time, you should see results on the scales and feel more energetic. Just remember that weight loss varies for everyone and requires consistency over weeks to see steady progress. 

Stay motivated by taking progress pics and treating yourself to an occasional treat. Your health is worth the effort of making better choices most of the time.

Note: To explore more engaging content and stay connected, feel free to visit VeCura Wellness YouTube channel for exciting videos, insightful discussions, and much more.

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Frequently Asked Questions (FAQs)

1. Can you lose weight fast on paleo diet?

You can lose weight fast on paleo by strictly limiting carbohydrates and processed foods, though it’s not recommended to lose weight too quickly.

2. Is paneer included in paleo diet?

Paneer is not included in a strict paleo diet as it is made from dairy.

3. Can you eat rice on paleo?

Rice is not allowed on strict paleo as it is a grain. The diet focuses on non-starchy vegetables, meat, fish, eggs and healthy fats/oils. However, some people include it as an exception.

4. Can you lose belly fat on paleo diet?

Yes, focusing on lean proteins, fruits, and vegetables can help reduce belly fat on paleo.

5. Who should not eat paleo?

Those with dairy or grain allergies/intolerances should avoid paleo. It may also not be suitable for vegetarians or those who need a varied diet.

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