Recipes

How To Lose Weight Following A Paleo Diet Plan

Are you trying desperately to shed those extra pounds? Looking up new diet plans to stay healthier? Well, you might have heard of the Paleo diet plan. This plan has been in the news for quite a few years now and has been supported by many researchers and claimed it to be one of the best diet plans out there.

The Paleo diet plan basically involves consuming the food items which were available to cavemen and helps then sustain a healthy and prolonged life. This diet mainly avoids processed foods which are loaded with carbs and fats. It leads to a better body composition and an improved metabolic function.

One Week Paleo Meal Plan – Sample

One of the most difficult tasks that a person faces when starting a diet is making up a diet chart. To successfully embark on a diet plan, it is essential that you make a proper chart which you are bound to follow.

Below is a sample Paleo diet plan for one week, which you can adopt and make certain variations as per your requirements.

Monday

  1. Breakfast: 2 eggs and a few grapes.
  2. Lunch: Salad with olive oil, lemon dressing and roasted cauliflower.
  3. Dinner: Grilled steak with baked asparagus.

Tuesday

  1. Breakfast: Fruits and 3 slices of bacon.
  2. Lunch: Salad and basic avocado dressing along with sirloin strips.
  3. Dinner: Bacon wrapped chicken with sweet potato.

Wednesday

  1. Breakfast: 2 eggs with an apple.
  2. Lunch: Chicken breast with boiled potatoes.
  3. Dinner: Cauliflower mash with meatballs.

Thursday

  1. Breakfast: A smoothie made from your favourite fruits.
  2. Lunch: Chicken wraps.
  3. Dinner: Spaghetti Bolognese with squash.

Friday

  1. Breakfast: Muffins made out of carrots.
  2. Lunch: A salad of your choice.
  3. Dinner: Grilled chicken.

Saturday

  1. Breakfast: Fruits and a few slices of bacon.
  2. Lunch: Beef and stir fried veggies.
  3. Dinner: Spiced pork with veggies of your choice.

Sunday

  1. Breakfast: 2 eggs.
  2. Lunch: Wraps.
  3. Dinner: Buffalo burgers.

Thus, the paleo diet plan is certainly something you should look into and with this meal plan you are bound to shed those pounds and embark on a healthy lifestyle.

Foods To Avoid When On A Paleo Diet Plan

There are certain foods that you need to avoid when on the paleo diet. These are absolutely off limits and are mainly considered as processed food. You have to understand that it is an entire lifestyle of a caveman that you are adopting.

Listed below are the food items you have to avoid:

  • Processed sugar other than honey, maple syrup or sugar made out of coconut.
  • Vegetable oil, soya bean oil, corn oil, or any kind of vegetable seed oil.
  • Grains which include wheat, rice, corn, etc. This also includes bread, pasta, cereal, cookies, etc.
  • Dairy products which are processed.
  • Beans and legumes.
  • Any and all kind of junk foods like burger, soda, pizza, etc.
  • Alcohol and quinoa.

The Foods That You Should Have

The foods that should absolutely be included in the paleo diet plan are as below:

  • Vegetables should be absolutely included. However, do not indulge much on potato, butternut squash, turnips, yams, etc.
  • Fruits which include berries, coconut, olives. Do not over indulge on bananas, mangos, pineapple, and also, limit your intake of nuts and seeds.
  • Any kind of meat can be included under this diet which also includes organs meat.
  • Green beans and peas, despite being a part of legume, can be included in this diet.
  • Oil like ghee, coconut oil, olive oil, palm oil, butter, avocado oil, duck fat can be included.
  • Fish is another important aspect of this diet. You can also include other seafood.
  • You can also include eggs, spices, and beverages like tea and coffee.

7 Healthy Low – Carb Vegetables

As you all probably know vegetables are an extremely important part of your meal if you are trying to lead a healthy life. This is mainly because they are filled with minerals and vitamins but are low in calories, so are ideal for a low carb diet.Today we present to you a list of 7 low carb vegetables that you must include in your healthy food regime.

7 Healthy Low Carb Vegetables

1.Asparagus

Asparagus is a spring vegetable that is rich in vitamin C, vitamin K, folate, fiber and carotene antioxidants. Also, compared to other vegetables, asparagus is very high in protein. It contains 2g of carbs per 100g.

2.Broccoli

This vegetable contains 4g of carbs per serving. Broccoli is extremely rich in vitamin C and vitamin K, it helps prevent cancer and it reduces insulin resistance.

3.Cauliflower

Cauliflower is a vegetable used all around the world in different and delicious dishes. It is filled with folate, vitamin C and vitamin K and contains 5g of carbs per 100g.

4.Mushrooms

Technically speaking mushrooms are not plants. However, very often edible mushrooms are categorized as vegetables. They contain certain amounts of potassium, are high in vitamin B, contain 3g of carb per 100g and most importantly, they are quite delicious.

5.Onions

Onions, as you might know, add specific and powerful taste to recipes and dishes. They contain 9g of carbs per 100g and are rich in antioxidants, fiber and some anti-inflammatory compounds.

6.Tomatoes

The most famous vegetable in the world – the tomatoes, are high in potassium and vitamin C. They contain 4g of carbs per serving.

7.Brussels – Sprouts

These tiny vegetables, related to broccoli and kale, are highly nutritious and contain 7g of carbs per 100g. They are high in vitamin C and vitamin K and also contain many beneficial plant compounds.

Four Delicious Low Carb Breakfasts

Today we present to you four amazing and easy to prepare low carb breakfasts which you have to try. These recipes will boost your energy, help you lose some pounds and will be a perfect way to crush cravings but in a much healthier way.

1.Banana – chocolate Muffins

Ingredients you need:

  • 2 cups oats
  • 1.25 cup whole wheat flour
  • Half a cup brown sugar
  • 2 tablespoons chia seeds
  • 2 tablespoons baking powder
  • 0.75 tablespoon baking soda
  • Half a tablespoon salt
  • 0.25 tablespoon ground ginger
  • Half a tablespoon ground cinnamon
  • One and a half mashed banana
  • 1 cup low-fat buttermilk
  • 2 tablespoons vegetable oil
  • 1 beaten egg
  • 60g bittersweet chocolate

How to make it:

  1. Oats, sugar, flour, chia seeds, baking soda, salt, baking powder, ginger and cinnamon are mixed in a large bowl. In another bowl are mixed the buttermilk, oil, the egg and the banana. Then these two are put together, whisked until they combine and divided into 18 cups in a muffin pan.
  2. The oven needs to be preheated to 205 degrees Celsius or 400 degrees Fahrenheit and the muffins are baked 20 – 25 minutes. To check if they are ready you insert a toothpick into the center and it should come out clean. Let the muffins cool for 10 minutes and then drizzle the top with chocolate.

2.Healthy Breakfast Wrap

Ingredients you need:

  • 1 large egg
  • 1 egg white
  • 0.25 tablespoon chili powder
  • 2 tablespoons cilantro
  • 1 large whole grain tortilla
  • 0.25 cup grape tomatoes
  • A few pieces ripe avocado

How to make it:

Whisk together the egg, egg white, chili powder, a little salt and the cilantro. Than cook this egg mixture for 3 minutes while stirring constantly. Cover the tortilla with a damp paper towel and microwave it for 30 seconds on high. Add the eggs on the tortilla, and put some diced tomatoes and avocado on top.

3.Fruity Yogurt

Ingredients you need:

  • 1 cup frozen berries mixture
  • Half a cup non-fat yogurt
  • 0.13 tablespoon vanilla extract
  •  Half a kiwi
  • 1 tablespoon flaxseed
  • 0.25 cup blueberries

How to make it:

Put the frozen berries, yogurt, vanilla extract and the flaxseed into a blender and mix until smooth. Transfer the mixture into a bowl or a glass and top it with diced kiwi and blueberries.

4.Rice and Spinach Egg Bowl

 

Ingredients you need:

  • Nonstick cooking spray
  • 1 large egg
  • 2 cups baby spinach
  • 1 container of Minute Rice Multi-Grain Medley

How to make it:

Spray the pan with a nonstick cooking spray and heat it to medium. On one half of the pan add the egg and cook it for 3 minutes. Sprinkle the egg with a little bit of black pepper and salt. On the other half of the pan add the spinach and sprinkle it with salt. Cover the pan and cook for 3 minutes. Heat the rice as the label on the container directs and on top of it put the spinach and the egg.

10 Healthy High Protein & Low Carb Snacks

When you are working hard on your diet the experts tell you to eat more protein. The question is where are you going to find it? Probably a lot of people just add more low-fat meat and cheese to their diet in order to boost their intake. However, not everyone is in love with chicken and string cheese. Therefore, the best replace are snacks. Even though snacking can be a bad thing, only by adding protein mid-morning and in the afternoon, you can decrease the amount of you’ll have to eat all day long.

Below there is a list of 10 easy and helpful ways you can transform snack time from high calorie to high protein!

  1. Greek Yogurt

This yogurt tastes amazing and you can find it in individual tubs or as drink for those who don’t have time to sit. When you add in a scoop of protein powder it tastes even better. At 10-12grams per serving, this is an easy way to get more protein as well as your daily dose of probiotics. The best are Dymatize ISO 100, Gourmet Chocolate, because they are high in protein, low in sugar and low in carbs

  1. Nuts

You can find then in individual servings pre-packaged in the right amount, which are perfect for tossing in your bag as you head out the door and the best are cashews, pecans, pistachios, and almonds. Only with 8 grams of protein per 2 tablespoons, peanut butter is an excellent protein source, but also high in fat. This is the reason why you will want to eat them.

  1. Jerky

Jerky can be a great addition to your rotation of snacks. Jerky is a great option, because it doesn’t have to be refrigerated and can be found in most convenience stores. Also make sure to look out for turkey jerky, because it often contains less carbs and sugar and more protein. Namely, this is also fantastic for traveling.

  1. Tuna

Tuna is the perfect meal if you just love the smell of fish. Hence, you can eat it right out of the can, or mix with some mustard to eat. Note that you’ll be getting 17 grams of low-fat protein per delicious pouch.

  1. Boiled Eggs

As we all know everyone loves boiled eggs. However there are other ways to eat eggs as well. At 6 grams of protein per egg, you shouldn’t give up on this compact snack item. All you have to do is to  mix up some chopped boiled egg with a bit of mustard and apple cider vinegar, and enjoy with crackers or veggies.

  1. Edamame

If case you’re feeling like a crunchy snack that has 8 grams of protein per serving, you should definitely check out edamame. Nevertheless, you can find these in the freezer section or even as a chip-like treat. You should also know that these are also great for on the road or at work, because they can go without being refrigerated for hours and still delicious!

  1. Chickpeas

You can make your own, or find them in the chip aisle. Remember you can’t go wrong with smooth, garlicky hummus as your snack of choice. Only at 7 grams of protein per serving, it’s also delicious when paired with bell peppers or broccoli.

  1. Veggies

You will be surprised to find out that broccoli has 3 grams of protein per cup.  Namely, if you can get past eating green chips, there are more than a few varieties of kale chips on the market. Only 3 grams of protein per 50 calorie serving make adding this to your diet.

  1. Cold Cuts

Furthermore, we’re going to suggest adding meat in the meals. Instead of dry chicken we recommend delicious low-fat turkey or chicken deli meat. For instance, you can easily make roll-ups of turkey or chicken lunchmeat to add to your snack bag for work. Likewise, another fantastic on-the-go protein source is the snack packs of cubed meat and mixed nuts that can be found in the refrigerator section of the grocery store.

  1. Protein Drink

You have to know that smoothies are a dieter’s best friend and only by adding protein powder to your mid-day smoothie, you’ll be getting a super-dose of vitamins and antioxidants.

Take a look at my favorite recipe that tastes incredible:

  • 1 cup unsweetened cashew milk
  • 1 handful of Cacao Nibs
  • ½ cups of Kale
  • 1 cup ice
  • 1 scoop chocolate protein powder

You should blend all these things and enjoy!

  1. Snack on a 21-Day Fat Loss Challenge!

Remember that taking a dose of 21-Day Fat Loss Challenge has been known to help people successfully lose 10-21 pounds their first 21 days.

Namely, side effects may include:

  • Fitting back into your old sexy clothes hidden in your closet
  • Strutting from your confidence
  • Feelings of awesomeness and perfection about yourself and your body

ALDI Low Carb Snacks List – Ketogenic Diet Snack Food Ideas

It’s no secret that I’m a HUGE ALDI fan. I’ve shared a low carb shopping list already, and I decided to explore the ALDI aisles for low carb snacks to share with you. Make sure to always check the packaging for ingredients and macros. Hidden sugars can creep their way into surprising products which shouldn’t include sugar.

This is what I found in my local store in Melbourne, Australia. Your store is likely to have different brands and price. I hope to inspire you with example items to find and then explore your own ALDI for low carb finds that fit your own macros.

ALDI Low Carb Snacks List

Nuts

There are so many nut options. From small packaged almonds, perfect for keeping in your bag to baking nuts and bulk salted or roasted nuts. All make excellent low carb snacks.

Seeds

Chia, Pepita and Sunflower seeds are also great ALDI low carb snack finds. I have Chia Seeds most days and they are a great fiber inclusion when you’re on a low carb diet.

Bottled Snacks

Search through the bottles for low carb snacks such as:

  • Asparagus
  • Olives
  • Peppers
  • Cucumber
  • Gerkins
  • Pickles
  • Sundried Tomatoes
  • Artichokes

Tuna

Canned tuna, sardines or other fish can be whipped up into a quick low carb snack with a dollop or two of mayo or sour cream and a shake of salt.

Go for unflavoured and unsweetened varieties with as few ingredients as possible.

Jerky

Make sure you check very carefully for added sugars and flavors with jerky. You may be lucky and find a natural unsweetened bag of jerky.

Your best bet is to avoid BBQ and flavored varieties and go for original flavored jerky instead.

Deli Meats

Packaged deli type meats such as sliced turkey, chicken, salami or even smoked salmon make a delicious low carb snack.

You could enjoy it as is or wrapped around a pickle, cucumber or celery or even spread with cream cheese and rolled up.

My ALDI even has salami stix at the register which make an easy snack on the go.

Vegetables

You could enjoy a half (or whole) avocado, just topped with a couple of shakes of salt.

There’s also the option of veggie sticks and dips – of which there are loads of options at ALDI.

Dairy

There are so many options when it comes to snacking with dairy, here are some ideas:

  • Cheese – grated or sliced
  • Boccocini
  • Feta
  • Brie
  • Yogurt
  • Halloumi

Berries

Fresh or frozen strawberries, raspberries and blueberries can be enjoyed on their own or topped with a generous swirl of whipped cream.

Just be aware that even though berries are the lowest carb fruit, the carbs add up quickly! So, a couple of berries a day is perfectly fine.

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