Paleo Diet - What to eat

List of Paleo Foods 

EGGS:

1. Duck Eggs
2. Goose Eggs
3. Quail Eggs
4. Chicken Eggs

MEAT / RED MEAT:

1. Rabbit
2. Goat
3. Beef
4. Pork
5. Bison
6. Sheep
7. Lamb
8. Veal
9. Deer
10. Wild Boar
11. Duck
12. Pheasant
13. Chicken
14. Bear
15. Reindeer
16. Moose
17. Elk
18. Goose
19. Turkey
20. Quail 

FISH:

1. Salmon
2. Flatfish
3. Walleye
4. Ilapia
5. Cod 
6. Grouper
7. Mackerel
8. Herring 
9. Tuna
10. Bass
11. Trout
12. Halibut
13. Anchovy
14. Haddock
15. Turbot
16. Sole

VEGETABLES: 

1. Broccoli
2. Asparagus
3. Onions
4. Leeks
5. Kohlrabi
6. Brussels sprouts
7. Artichokes
8. Okra
9. Avocados
10. Cucumber
11. Cabbage
12. Celery
13. Eggplants
14. Green onions
15. Cauliflower
16. Tomatoes
17. Bell peppers 
18. Rutabaga
19. Sweet potatoes
20. Radish
21. Turnips
22. Parsnips
23. Jerusalem artichokes
24. Carrots
25. Beets
26. Yams
27. Cassava

GREENS (LEAFY VEGETABLES):

1. Arugula
2. Swiss chard
3. Kale
4. Beet top
5. Mustard greens
6. Dandelion
7. Watercress
8. Turnip greens
9. Lettuce
10. Spinach
11. Collard greens
12. Seaweeds
13. Endive
14. Bok choy
15. Rapini
16. Chicory
17. Radicchio

SQUASH:

1. Acorn squash
2. Pumpkin
3. Zucchini
4. Yellow summer squash
5. Butternut squash
6. Spaghetti squash
7. Buttercup squash
8. Yellow crookneck squash 

FAT FOODS

1. Coconut flesh
2. Coconut oil
3. Coconut milk
4. Avocados
5. Avocado oil
6. Olive oil
7. Butter
8. Clarified butter (ghee)
9. Lard
10. Tallow
11. Duck fat
12. Veal fat
13. Nut butters
14. Nut oils (walnut, macadamia)
15. Lamb fat
16. Fatty fishes (sardines, mackerel, salmon)

MUSHROOMS:

1. Oyster mushroom
2. Shiitake
3. Morel
4. Button mushroom
5. Crimini
6. Porcini
7. Portabello
8. Chanterelle  

HERBAL:

1. Coriander
2. Chives
3. Thyme
4. Oregano
5. Sage
6. Dill
7. Bay leaves
8. Lavender
9. Mint
10. Basil
11. Rosemary
12. Parsley
13. Tarragon   

FRUITS:

1. Strawberry
2. Blueberry
3. Blackberry
4. Cranberry
5. Bananas
6. Apples
7. Oranges
8. Plums
9. Pomegranates
10. Pineapple
11. Papaya
12. Grapefruit
13. Pears
14. Peaches
15. Nectarines
16. Grapes
17. Cantaloupe
18. Watermelon
19. Cherries
20. Apricot
21. Honeydew mellon
22. Kiwi
23. Lemon
24. Lime
25. Dates
26. Olives
27. Passion fruit
28. Persimmon
29. Lychee
30. Mango
31. Tangerine
32. Coconut
33. Figs

SPICES AND ETC:

1. Mustard seeds
2. Cayenne pepper
3. Cloves
4. Chilies
5. Cumin
6. Turmeric
7. Ginger
8. Garlic 
9. Fennel seeds
10. Cinnamon
11. Onions
12. Black pepper
13. Hot pepper
14. Star anise
15. Nutmeg
16. Paprika
17. Vanilla 

NUTS:

1. Almonds
2. Hazelnuts
3. Cashews
4. Chia seeds
5. Flax seeds
6. Pumpkin seeds 
7. Brazil nuts
8. Sunflower seeds
9. Sesame seeds
10. Pine nuts
11. Macadamia nuts
12. Pecans
13. Walnuts
14. Pistachios
15. Chestnuts

 

 

How to make Egg Pizza? (paleo diet)

Ingredients:

Eggs	4 or 5
Capsicum	2
Mirchi Chilly	2
Onions (big)	2
Chilly	3
Ginger Garlic paste	½ Spoon
Tomato	1 or 2
Coriander leaves	10 to 20 (as per requirement)
Curry leaves	10 to 20 (as per requirement)
Salt with water	As per requirement

Directions:

• Break the Eggs, put it in a pot.
• Mix the salt water into the Eggs.
• Cut all veggies into small pieces .
• Mix the Ginger Garlic paste into the veggies.
• Now we have two ways to cook.
• First, Gas stove with Tawa. You need some oil.
• Pour oil onto tawa with low flame.
• Then put your mixed eggs with salt onto the tawa.
• Add mixed veggies onto the Egg.
• Put some cover .
• Heat it for 15 min.
• That's all.
• Second way, Use your Microwave oven with same steps instead normal cooking.(15 min cooking)

 It's meal for breakfast. It's a tasty and healthy food, but don't take any other food with this like rice or something.

Select your exercise / workout program - according to your blood type.

Are you searching for suitable workout program? then try blood group based workout program. It helps you to boost your weight loss goal without losing health. When trying blood group workouts - If you follow  blood group diet, it helps you to increase your health (This diet is not sure to help with weight loss, just increase your health, that's it.)

Now we will move to the main topic. There are four types of blood groups available. Here, we are not considering positive and negative blood groups (both are considering same - I mean A+, A- are same here)

Type O (include +ve, -ve):

'O'  is one of the ancient blood group. You can do hard exercises. Some of them are given below.

• Cycling
• Running and Jogging
• Hiking 
• Weight lifting
• Boxing and Kick Boxing
• Martial Arts

Type A: 

This blood group is mostly called vegetarian group. 'A' is based on farmers and cultivators group. Some of the best workout programs for A is given below.

• Gymnastics
• Yoga
• Swimming
• Tai Chi
• Stretching

Type B: 

'B' is nomads group. Following exercise programs are best suit for type B blood group

• Walking
• Swimming
• Aerobics
• Cycling
• Jogging
• Yoga 

Type AB: 

This group is combination of A and B. They can do or follow A and B group exercise programs. Anyway, some suitable workouts for AB are given below.

•  Dancing
• Cycling
• Walking
• Yoga
• Jogging

These are just suggestions. Finally, all are based on your interest. If you like boxing, then go ahead with boxing. Blood group doesn't matter.  


 



 

Is calorie counting important for weight loss?

Is calorie counting important for weight loss?

Answer is "No". Its not important. Here are some reasons, Why it is not important?

Reason 1: Calories are based on our weight, height, food and some other stuffs (calculations). You could not calculate exact amount of the calories in food. Because It may vary depending upon the digestion and food condition ( Also if it is in same weight Ex: 100g).  For example, If you are taking one boiled egg, the calorie of the egg may vary after the digestion. I mean, if our digestion process is not good, then it will not produce or give the same calories to our body. It may vary one person to another person. So the calorie level may increase or decrease based on your health and body condition.

Reason 2: Most of the calories counting is based on weight and food. For example 1 pound (0.5 kg) is equal to 3500 calories (approximately). They will say if reduce or burn 3500 calories in your body, you will lose 1 pound of your body weight. If I'm 120 pounds of weight, I have 420000 calories, right?  If I burn 3500 calories per week, I will lose 52 pounds (26 kg)  per year, right? What about the second year, and third year?

First Year => 120 - 52 = 68 pounds
Second Year => 68 - 52 = 16 pounds
Third Year => 16 - 52 = You/I may be disappeared or vaporized. (Just Fun). It won't happen.

Here I know very well, you will eat more while burning calories. But the information is - Our body contains the following :

•  Bones
•  Blood
•  Flesh
•  Veins
•  Etc

Our calorie calculations are not considering our bone weight and some other stuffs in our body.

Reason 3:  You could not calculate exact amount of burned calories in your workout. Because, your body automatically reducing or burning calories everyday. How is it happening? - Because your inner organs are doing their duty all time, if you are doing work out or not. Also calorie burning will differ man to man.

What should i do?

Instead of counting calories, concentrate on natural and good foods. Your body will do rest of them (I mean weight loss) . Dr. Mark Hyman  will help you to find good foods, and  teach you how it works? His diets are based on Paleo and LCHF. But it gives you better result than others.

See More about this: http://drhyman.com/blog/2014/04/10/calories-dont-matter/
Key to Automatics Weight Loss: http://drhyman.com/blog/2014/05/19/key-automatic-weight-loss/

Diet or Exercise - Which one is best to lose weight?

Which one is best to lose weight? diet or exercise (physical activities or workout). Best answer is diet. But both are important.

Here we will see how diet is better than exercise.

• If you are affected with any disease, You cannot fully follow your exercise program. Also if you are a handicapped, child or old age, fractured, then exercise programs won't give you 100% result on weight loss.
• Most of the time you  feel tired when doing exercise or workouts. But you may ask, "Diet also makes me tired." . But the truth is if you eat slowly, you never feel tired or you may follow Paleo diet (More about Paleo diet: Basics, Foods allowed.)
• When doing exercise, you could not calculate your burned calories exactly. Do you know why? because, each and everyone have different weight, height, body structure and eating habits. (you need not to worry about calories, but you should worry about your healthy food - I mean your food is good or not.)
• You could not perform (continuously) outdoor exercises, If the weather condition is bad
• Exercise makes you hungry. 
• If you stop regular exercise, you will easily move to your previous level. (weight gain, belly)

Here I'm not blaming or say don't do exercise. Exercise is also important, but not important like diet.

Some benefits of doing exercise (weight loss) :

 These benefits are not based on calorie counting.

• It increases some hormone levels which helps you to lose weight. (Because workout stimulate glands).
• It increases blood circulation.
• You feel fresh and stress free.
• It removes unwanted toxins from your body.
• You will become stronger and your muscles turns in good condition.

Now we will see about Diet:

Some foods like Horse gram is automatically reduce your weight. See here . How is this possible? These types foods are working like negative calories.  (Click here to see more about negative calorie diet). In your life, you can avoid exercise but you could not avoid food. This is the big reason -diet is important than exercise.

There are lots of diet plans are available in the world. Which one I should choose? This is difficult question. Because It's based on your health status, location, climate, and allergic symptoms. But some popular and recent diet plans are given below:

• Reviews: http://www.healthline.com/health-slideshow/diet-reviews#1

• Latest diet plans for Weight Loss: http://www.webmd.com/diet/evaluate-latest-diets

• 10 Famous diets: http://www.everydayhealth.com/food/the-10-most-famous-fad-diets-of-all-time.aspx

 

Eat slowly and calmly - Achieve your weight loss goal

In this busy world, we have no time to eat, So we are taking our food quickly. But many studies show eating fast is not a good habit. It increases our weight 10 to 30% faster. We should focus our food and eating habit. It's very important for who likes to reduce and maintain weight.

Most of us will say "I know this". But how many us following? - I'm pointing this again, because it's very effective in reducing weight.

We should keep some attitudes while taking food.  Here " food " may be liquid or solid. It doesn't matter.

•  When taking solid foods like Sandwich, Vegetable salad,  Rice or something else, chew  it (grind it by teeth) until become liquid, then swallow(eat) it. While chewing you should close your lips. It may take time and someone feel it's hard. But it's the right way to eat solid food. If you follow this method, definitely your intake will reduce. Also it will reduce your hunger level. There is no limitation while practicing this method. I mean, there is no quantity limit, you can whatever you want.
•  When drinking liquid food like milk, water, etc.. , sip it 5 to 10 ml. Don't take more than this level in one sip. Mix it with saliva, then drink it. In this method you can drink - how much you want - no limitation.

Let's we see the benefits of slow eating:

• It's losing your weight without any extra workout and diet. Because your intake will automatically decrease.
• You can taste and enjoy your food.
• It helps to improve your digestion.
• Your dental health will increase.
• You will be satisfied with your food. I mean, you feel like filled stomach.

More Details: How to eat slowly?

Boxing - For Weightloss

Are you bored with walking, jogging, exercise? Try Boxing and Kickboxing. It will definitely lose your weight and makes you stronger.

Here are some benefits of Boxing:

• Boxing burns more calories than other workouts. (400 to 800 calories per hour - It may vary depending upon your weight).
• It is easy and fun.
• Controls your stress
• It increases your confident 
• You can find effective weight loss results in a month
• You need not go anywhere if you have punching bag and gloves
• It is a Cardiovascular workout - easily reduce your weight
• You feel fresh after this workout

Warning:  

If you have any heart diseases or fractures, Please don't do this type of workouts. Consult your doctor before doing any type of workouts.

Boxing workout and tips with punching bag:

 Boxing workout without punching bag:

Some Foods Definitely Reduce your Weight

Here are some foods, definitely reduce your weight, and boost up your weight loss.

1. Horse Gram:

About Horse gram:

• It’s a hot food - reduce your weight instantly.
• If you want reduce your weight in natural way, take this more.
• It’s high in iron, calcium and protein. So you won’t feel tired when you are in diet .
• It heats your body. So take more water while taking this food.
• Just cook with water and eat (boil it using cooker). If need, use some salt with this.
• More details: https://en.wikipedia.org/wiki/Macrotyloma_uniflorum

2. Water:

Usage:

• Drink 1 glass of water every 30 minutes. (Startup process).
• Water increases your metabolism.
• Water decreases or removes salt from your body. Note that salt is main source to increase weight.
• If you take more water - you will automatically cut more food in your diet.
• It will clean your body.
• More : http://www.wikihow.com/Lose-Weight-With-Water

3.Cumin:

Usage:

• It’s a fat burning food like Horse gram.
• You can take this with boiled water. Just add this with water -> boil  -> drink.
• Cumin is rich in antioxidants and phytosterols.
• If you take this, You will see the difference in 1 month.
• It’s also one natural way to loss weight.
• More: http://healthmunsta.hubpages.com/hub/Cumin-Seed-Water-Its-Benefits

4. Curry Leaves:

Usage:

• You can take this in the form of powder or natural leaves.
• It reduces bad cholesterol in blood.
• It purifies blood.
• When taking oil or oil food, take ten curry leaves. It will remove cholesterol from oil.
• It’s especially for diabetic obesity. It controls sugar as well as obesity.
• Weight Loss -> http://www.healthcarewell.com/benefits-eating-curry-leaves-weight-loss/
• Health Benefits -> http://morningtoday.in/health-tips/health-benefits-curry-leaves

5. Ginger:

Usage:

• Ginger maintains or improves your digestion.
• It avoids or controls gastric problems.
• It burns fat in blood.
• You can take this with Tea, Milk, Soup.
• It increases your immunity.
• Warning: If you are sick with ulcer, Please get advice from your doctor before taking this.
• More: http://health.onehowto.com/article/how-to-use-ginger-to-lose-weight-1426.html

6. Vegetables (Salads) :

Usage:

• Eating vegetables are the simplest way to loss weight.
• You can take vegetables in the form of salad, soup and some of them in juices.
• Some important and specific list is given below.
• Carrot, Amla, Onion, Cucumber, Beans, Leafy Green vegetables, Mushrooms, Cauliflower, Pepper, Beetroot, Pumpkin..Etc.
• Vegetables are low in fat, So you can eat more.
• More: http://www.techtimes.com/articles/87435/20150924/study-identifies-fruits-and-vegetables-beneficial-for-weight-loss-what-to-eat-to-trim-your-waistline.htm

 

 

 

Steamed Foods for Weight Loss

Want to lose weight? Try with steamed foods (oil free) like vegetables, nuts, fish, chicken and more.
 Steamed foods are easy to cook and tasty to eat. Without oil and butter steamed foods are good to eat.

Here are some points how steamed foods are help in weight loss.

1. Steamed foods fight with your hungry. Yes. You can try with steamed vegetables.
2. It only loses 10 to 20% of vitamins and minerals - not 80% like other cooking.
3. You can do steam cooking -- most of your normal food without oil.
4. It contains few amount of calories and cholesterol.
5. It increase digestion, removes unwanted gastric problems.

How to Steam Vegetables:

More Steamed foods,
Click Here