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Psychology & Diet

Weight loss, does this diet serve for everything?



The promotion of certain dietary patterns as a way to improve overall health is very common. In recent years, a dietary pattern called the Paleolithic diet
also known as the paleo diet, it has taken the world of health and wellness by storm.

Despite the popularity of the paleo diet, many researchers and health professionals argue that it is not necessarily the best diet for overall health. In fact, some believe that it can be harmful. Here’s what the paleo diet research says to uncover its potential health benefits.

What is a paleo diet?

The Paleo Diet, also known as the Stone Age Diet or the Caveman Diet, is a way of eating that claims to replicate the way hunter-gatherers ate thousands of years ago. People who follow a paleo diet eat large amounts of meat, fruits, vegetables, nuts, and seeds, but limit legumes, dairy, and grains.

Foods and drinks that a person following a paleo diet will frequently consume include:

– meat, favoring game meat or grass-fed animals
– fish
– eggs
– Water
– herbal tea
– Fruit
– herbs and spices
– nut
– seeds
– Healthy oils, such as walnut or olive.

Foods that a person on a paleo diet will often avoid include:

– the milk products
– refined sugar
– the salt
– legumes, including beans, peanuts, and peas
– artificial ingredients
– processed foods
– carbonated drinks
– cereals, especially rice, wheat and oats
– the potatoes

One of the most common misconceptions about the paleo diet is that our ancestors survived primarily on a meat-based diet. As we learn more about the Paleolithic era, we discover that people who lived during this time had a plant-based diet, with only 3% meat, according to estimates.

What are the purported benefits of the paleo diet?

Proponents of the paleo diet believe that the shift from a hunter-gatherer diet to an agricultural diet has increased the global prevalence of chronic diseases, including heart disease, obesity, and diabetes. They believe that the human body is not genetically equipped to consume modern foods introduced through agricultural practices. Therefore, they believe that our general health will improve by following a diet similar to that of our ancestors.

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Purported benefits of a paleo diet include:

– improvement in cholesterol levels
– reduction of blood pressure
– better blood sugar control
– reduction in waist circumference and weight loss
– improved satiety
– improvement of intestinal health
– reduction in all-cause mortality.

Switching from a Western diet rich in processed, high-sodium foods to a Paleo diet allows for the inclusion of more fresh fruits and vegetables, which can certainly benefit overall health. Many people also report improvements in inflammation, focus, and sleep. They also report weight loss, likely due to eating more whole foods and cutting out major food groups.
Although the paleo diet has the potential to be healthy, is it necessary to restrict grains, legumes, and dairy to reap the benefits?
Let’s see how the paleo diet compares scientifically.

What does science say about these claims?

Several advances in science and research have allowed us to further explore the potential benefits of the paleo diet to determine if it should become a diet routinely recommended by medical professionals.
A 2015 review looked at four randomized controlled trials with 159 participants who had one or more of the five components of metabolic syndrome.
The researchers found that the Paleo diet resulted in more significant short-term improvements in the following areas compared to the control diet:

– waist size
– triglyceride levels
– blood pressure
– levels of high-density lipoprotein (HDL) or “good” cholesterol
– fasting blood sugar

A study published in the Nutrition Journal evaluated several randomized controlled trials to establish a relationship between the Paleolithic diet and the prevention and control of chronic diseases and anthropometric measures. The study found an average weight loss of 3.52 kilograms, as well as a decrease in waist circumference and body mass index (BMI) in people following a Paleo diet compared to those following other diets commonly recommended. The researchers behind this study suggest that following a paleo diet can reduce the risk of chronic diseases, since being overweight is one of the main risk factors for its development.

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Is the paleo diet better than other diets?

A study published in the Journal of Nutrition aimed to investigate the associations between the Paleolithic diet and the Mediterranean diet and all-cause and cause-specific mortality. The study found that people who followed a Paleo or Mediterranean diet had reduced all-cause mortality, decreased oxidative stress, and lower mortality from heart disease and cancer.

A 2020 meta-analysis looked at four studies to compare the paleo diet to the Mediterranean diet, the diabetic diet, and another diet recommended by the Dutch Health Council. The researchers examined the effects of these diets on glucose and insulin homeostasis in people with impaired glucose metabolism. They found that people who followed the paleo diet had no significant improvements in fasting blood sugar, insulin levels, or HbA1c levels compared to those who followed the other types of diets. The study authors conclude that the paleo diet is not superior to other nutritious diets in people with impaired glucose metabolism.

Additionally, a study published in the journal Nutrition in January 2020 looked at the effectiveness of different diets, including the paleo diet and intermittent fasting. Its authors found that there is currently no specific diet capable of effectively promoting weight loss in all individuals. They concluded that the best diet for weight loss is negative energy balance while focusing on food quality.

The risks of following a paleo diet

Eliminating certain food groups can improve certain health markers and lead to weight loss, but it can also lead to nutrient deficiencies and increase the risk of long-term health consequences. For example, a paleo diet restricts dairy products, which are rich in calcium and vitamin D, two essential nutrients for bone health. A deficiency of these nutrients can lead to…
Osteoporosis and bone fractures.

This diet also excludes beans and legumes. Beans are an excellent source of minerals, fiber, and vegetable protein. They can also help lower cholesterol and promote satiety.

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Additionally, many people who follow a paleo diet claim that it promotes gut health, but new research says otherwise.
Some studies suggest that people who follow a paleo diet have a different gut microbiota and higher levels of trimethylamine N-oxide (TMAO), a compound linked to cardiovascular disease. This research reinforces current dietary recommendations that recommend consuming high-fiber foods and whole grains to maintain cardiovascular function and gut health.

People who take a modern approach to the paleo diet often use it as an excuse to eat too much meat. Eating more than the recommended servings of meat, especially red meat, on a daily basis can lead to chronic disease. Excessive consumption of protein from any animal source increases the body’s production of insulin-like growth factor 1 (IGF-1). High levels of IGF-1 and a high dietary protein intake can lead to an increased risk of cancer, diabetes, and overall mortality.

Unless a person has a health condition that requires them to restrict a specific food group, there is no scientific evidence that the paleo diet is superior to other known diets, such as the Mediterranean diet.

Diets rich in fruits, vegetables, lean protein, and whole grains allow for greater variety, are more sustainable, and have scientifically proven health benefits.
It is possible to get all the necessary nutrients from the foods allowed on the paleo diet, but it can be difficult. For example, people should try to get calcium from non-dairy sources, such as dark green leafy vegetables.


paleo diet

Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis

Influence of the paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis

The effect of the paleo diet vs. Healthy diets on glucose and insulin homeostasis: a systematic review and meta-analysis of randomized controlled trials.

Scientific evidence of weight loss diets: different composition of macronutrients, intermittent fasting and popular diets

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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Psychology & Diet

The advantages and disadvantages of each



Presse Santé

If you’ve ever been to a cheese shop, you know there’s a huge selection of different cheeses. Between Camembert, Gruyère, Roquefort and Emmental, choosing cheese based on uses can be an easy task for some and difficult for others. However, in this article you will discover the strengths and weaknesses of each of these types of cheese and which one to choose for your next party. Be sure to take a look at: The 6 cheeses with fewer calories

Pie chart:

Camembert is a delicious soft cheese originating from the Normandy region of France. It is made with unpasteurized cow’s milk and has a characteristic white rind. Camembert is often eaten with bread or crackers, and can also be used in cooking.

Here are 4 reasons why camembert is so popular:

  1. Camembert has a rich, creamy flavor that is perfect for spreading on bread or crackers.
  2. Camembert’s unique rind gives it a special appearance that sets it apart from other cheeses.
  3. Camembert is made from raw milk, which means it retains all of its natural flavors and nutrients.
  4. Camembert is a versatile cheese that can be enjoyed in many different ways.

Camembert’s weak points:

  1. Camembert is a relatively soft cheese, which means it can easily go moldy if not stored properly.
  2. The white or orange rind is edible, but some people find it unappetizing.
  3. Camembert can be quite spicy, so it may not be the best choice for people with sensitive noses.
  4. This cheese is best when it is fresh, so it may not taste the same if it is left in the refrigerator for a long time.


Gruyère is a type of cheese originating in Switzerland. It is made with cow’s milk and its rind is hard and yellowish brown. The texture of the cheese is smooth and creamy, with a slight nutty flavor. Gruyere is a versatile cheese that can be used in cooked and raw dishes.

Here are 4 benefits of Gruyère cheese:

  1. Gruyère melts well, making it ideal for use in sauces, gratins, and fondues.
  2. Gruyere pairs well with both red and white wines, making it a great choice for entertaining.
  3. Unlike other cheeses, Gruyere does not turn bitter when heated, making it perfect for cooked dishes.
  4. Gruyere has a long shelf life, so it’s always available when you need it.

Gruyère’s weak points:

  1. Gruyere is quite high in fat. Therefore, it is not the healthiest cheese out there.
  2. The price of Gruyere can be quite high, especially if you buy it at a specialty cheese shop.
  3. The flavor of Gruyere can be quite strong, which may not be to everyone’s liking.


Roquefort cheese is a type of blue cheese made from sheep’s milk. It is originally from the south of France and is one of the most popular blue cheeses in the world. The popularity of Roquefort cheese is due to many reasons.

Its strengths:

  1. It has a unique flavor that is both spicy and salty.
  2. Roquefort has a creamy texture that makes it perfect for spreading on bread or crackers.
  3. It is relatively low in fat and calories, making it a healthier option than other types of cheese.
  4. Roquefort contains probiotics that can help improve intestinal health.
  5. It is an excellent source of calcium, providing 25% of the recommended daily intake per 100g.

Its weak points:

  1. Cheese can be quite crumbly, making it difficult to slice through without making a mess.
  2. Its strong flavor may not appeal to everyone. If you’re serving Roquefort for the first time, it’s best to offer a milder blue cheese as well.
  3. Roquefort can be expensive, which may not be the best option if you’re feeding a large group.


Emmentaler is a type of Swiss cheese that is characterized by its holes and its mild nutty flavor. Although most commonly found in Switzerland, Emmental is also produced in neighboring countries such as France and Germany.

Here are 4 benefits of Emmental cheese:

  1. The holes in Emmentaler help trap and release flavor molecules, making it tastier than other types of cheese.
  2. The unique bacterial culture used to make Emmentaler gives it a distinctive flavor that is both sweet and nutty.
  3. Emmental is a good source of calcium, phosphorus and vitamin B12.
  4. Emmentaler goes well with a variety of foods, including fruits, vegetables, breads, and meats.

Its weak points:

  1. Its flavor can be quite strong, which some people find unpleasant.
  2. Its texture can be a bit grainy.
  3. The holes can make the cheese difficult to slice.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Follow the sports diet to lose weight in a healthy and sustainable way



Presse Santé

The sports diet is the newest and most promising weight loss method on the market. Unlike other diets that are based on caloric restriction or special food combinations, the sports diet focuses on the level of activity. The theory behind this is that if you are more active, you will naturally eat less.

Although there is no single approach to fitness and weight loss, the sports diet can be a good option for those who want to lose weight without giving up their favorite foods or resorting to extreme measures. But what is this? And how can you start using it today? Read on to find out.

What is the principle of the sports diet?

The Sports Diet is a nutrition plan specifically designed to meet the demands of sports training and competition. The key principle of the sports diet is to ensure that the athlete’s body has the right mix of nutrients to support optimal performance.

To achieve this, the sports diet emphasizes foods rich in complex carbohydrates, lean proteins and healthy fats. These nutrients provide the energy and substrates necessary for muscle contraction, proper cell function and recovery after exercise. In addition, the sports diet also includes foods rich in vitamins, minerals and antioxidants, which help protect cells from damage and strengthen the immune system. Used correctly, the sports diet can be a powerful tool to optimize sports performance.

Who can follow a sports diet?

Many people think that the sports diet is only for athletes. However, the principle of the sports diet can be applied to anyone who wants to improve their health and physical performance. Anyone who wants to optimize their performance in a sport can benefit from a sports diet. This type of diet is designed to help the body function at its best by providing the right combination of nutrients. The details of a sports diet vary according to individual needs, but there are common elements.

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For example, many people need to consume more protein than the average person to help repair and build muscle tissue. They may also need to increase their carbohydrate intake to fuel their activity level. A sports diet can help ensure that a person receives all the nutrients he needs to perform at his best.

Some recommend the sports diet to lose weight in a healthy and lasting way.

Anyone who has ever dieted knows that there are many different approaches to losing weight. Some swear by low-carb diets, while others believe cutting out sugar is the key to losing weight. But what if there was a way to lose weight by eating like a professional athlete? This is where the sports diet comes in.

Although not for everyone, the sports diet can be an effective way to lose weight, build muscle, and improve athletic performance. This diet is based on the principle of eating for sustenance, rather than pleasure, and thus eliminates most processed foods and junk food. Instead, it is based on 100% healthy and wholesome meals that will provide sustained energy throughout the day. Although it takes a while to get used to this new way of eating, many people find the results worth it.

Losing 9 kilos in 15 days, does it tempt you?

The sports diet is based on the principle that by eating the right foods, you can increase your metabolism and burn more calories. It is rich in protein and fiber to increase the feeling of satiety and reduce appetite, thus preventing the risk of overeating.

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With this diet, you should strive to follow two distinct phases, each with its own set of challenges. During the offensive phase, you should consume 3 meals with a large amount of protein while eliminating carbohydrates and fats from your diet. This can be difficult to do, especially if you are used to eating high-carbohydrate foods.

During the stabilization phase, you should carefully monitor your caloric intake and limit yourself to 1,200 cal for the first few days and then allow yourself 1,500 cal moving up to 1,800 cal. The objective of this second phase is to help your body to better assimilate all the nutrients ingested during the previous week. For this program to work, you must be very disciplined, both in food and in sports. But if you stick with it, you’ll be rewarded with a dream body!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The 7 secrets of the Okinawan diet



Presse Santé

Intrigued by the longevity of the people of Okinawans, Japan, researchers have studied their diet to try to discover its secrets. Here are 7 of the most interesting findings on the Okinawan diet.

The Okinawan diet is often touted as the secret to a long and healthy life. And it is not for less: the Okinawa region in Japan has one of the highest concentrations of centenarians in the world. While many factors contribute to the longevity of Okinawans, their diet is considered one of the key elements. But what exactly do they eat?

  1. They eat a lot of sweet potatoes.

One of the most interesting findings that researchers have made is that Okinawans eat a lot of sweet potatoes. Sweet potatoes are a good source of vitamin A, which is important for healthy skin and eyesight. They are also a good source of fiber, which helps regulate digestion. Plus, sweet potatoes are low in calories and fat, making them an ideal food for people trying to lose weight. While there is no single answer to the question of why Okinawans live so long, the high consumption of sweet potatoes is certainly a contributing factor.

  1. They eat small portions.

Okinawans generally eat small meals, taking time to savor each bite, stopping when they feel satisfied rather than full. This helps prevent overeating and maintains a healthy weight. Additionally, Okinawa is known for its abundance of fresh fruits and vegetables, which are packed with essential nutrients. The Okinawan diet also includes plenty of fish, which is a good source of heart-healthy omega-3 fatty acids. Combined with moderate physical exercise and strong social connections, it’s no surprise that Okinawans enjoy such long and healthy lives.

  1. They eat a lot of vegetables.

Vegetables make up a large part of the diet for Okinawans, who typically eat more than 5 servings a day. This is in contrast to the Western diet, which is high in meat and processed foods. Okinawans’ high consumption of vegetables is probably one of the reasons why they enjoy such a long life. Vegetables are full of essential nutrients for good health and are low in calories and fat. They also contain antioxidants, which can help protect against disease. All of these factors contribute to a longer and healthier life.

  1. They eat fish regularly.

Fish is an excellent source of protein, omega-3 fatty acids, and other essential nutrients for good health. It’s also low in calories and fat, making it a smart choice for people watching their weight. Furthermore, fish is known to be good for the heart and brain, two organs that tend to deteriorate with age. Not surprisingly, studies have shown that people who eat fish regularly tend to live longer than those who don’t.

  1. They consume moderate amounts of pork.

Although pork is not as prominent in the Okinawan diet as it once was, it is still eaten in moderation. While pork is known to be a significant source of calories in many traditional Japanese diets, Okinawans eat only small amounts. They prefer to eat a lot of vegetables and fish. This diet is believed to be one of the reasons Okinawans have such low rates of heart disease and obesity.

  1. They drink green tea every day.

Green tea is rich in antioxidants, which help protect cells from damage. It also contains compounds that have been shown to boost metabolism and promote weight loss. Additionally, green tea has been linked to a lower risk of heart disease and various types of cancer. Considering all of these health benefits, it’s no surprise that green tea is a staple of the Okinawan diet.

  1. They practice “hara hachi bu”.

A Japanese saying that means they eat until they are only 80% full. And research has shown that this practice can lead to a longer life.

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One of the reasons that hara hachi bu can be beneficial is that it can help prevent overeating. And we know that overeating can lead to a host of health problems, including obesity, heart disease, and diabetes. By eating less, Okinawans can avoid these problems.

Another reason is that it gives the body time to properly digest food. When we eat too much, our body has a hard time digesting all the food. This can lead to indigestion, bloating, and other problems. Conversely, when we only eat until we are 80% full, our body finds it easier to digest food.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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