With each fad diet that comes along -- seemingly every few months these days -- there is an initial ...

1. The No-Nonsense Paleo Diet Meal Plan
With each fad diet that comes along -- seemingly every few months these days -- there is an initial
burst of hype, with media outlets all over the author and numerous stories that are trumpeting,
"finally, we found the diet to address all of our health woes." Though this is never true. Yet, some of
the trendy diets do provide some sound advice; that advice though can be mixed in with countless
ideas, which seem to have been generated to build excitement for new markets.
One of the latest crazes to hit the diet circuit is the Paleolithic movement -- a diet that focuses on
eating "how our ancestors ate." It tries to emulate what early humans ate in the period before
agriculture and the domestication of animals. That basically means a diet of meat and veggies --
avoiding dairy, grains, legumes, processes oils, and refined sugar. The claim is that these modern,
processed and selectively bred foods are partly responsible for the rise of modern-day health
problems, like heart disease and obesity. The Paleo diet gained traction nationally around 2009,
when it was championed by the growing workout campaign of CrossFit, which peaked in popularity
around 2013.
"Some of the perceived benefits of the Paleo diet are weight loss, increased energy levels, and
feeling better overall, likely from fewer junk foods," says Torey Jones Armul, R.D.N., C.S.S.D., a
registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. The
best part about going caveman is the focus on fresh, natural, and unprocessed foods like fruits and
vegetables, lean meats, healthy oils, and nuts and seeds. "Fruits and vegetables are loaded with
vitamins and minerals, as well as fiber that supports gut health," says Jones Armul. "Healthy oils and
nuts and seeds also contain omega-3 fats, which are good for our hearts and bodies."
Foods holding no nutritional value - empty calories - like crackers, chips, cookies, and simple
carbohydrates contribute to excess weight and health problems; these foods are eliminated from the
Paleo diet. When it comes to the Paleo diet, the emphasis is on protein and fat-containing foods that
can help manage our appetite.
Ultimately, to get the Diet Food full affect of the Paleo diet, you need to pair it with a rigorous
workout routine. Most hardcore proponents of the diet suggest that training should not be the sole
focus, instead, getting your body moving in natural ways in outside environments. This helps to
stimulate the real world strains and stresses that our ancient ancestors went through to survive and
stay healthy. The reality though is that it's not a sustainable or achievable workout regime for most
people. Completing CrossFit-type workouts that are focused on generic routines that use bodyweight
and Olympic lifting are able to closely mimic the types of full body workouts that say, "taking down a
mastodon." Typical gym workouts of parking yourself on the treadmill for an hour or busting out
some bench presses and leg presses are not encouraged. "In general though, simply creating an
exercise plan that combines heart-healthy cardiovascular exercise with strength training for 30-60
minutes most days of the week, is all you need to see results," says Jones Armul.

2. So, what's the downside? Well, first off, many paleontologists have agreed that there was no specific
"Paleo diet" that our caveman brethren followed. They probably just ate whatever was available to
them -- tough roots, lean animals, and thin grasses. "Society, food sources, and life spans have all
changed dramatically over the past few centuries," says Jones Armul. He adds that, "We must adapt
and make choices now that support a healthy and balanced lifestyle." The Paleo diet isn't sustainable
for everyone because it's fairly restrictive and doesn't allow for a lot of food flexibility, which is
important for long-term, sustainable weight loss. A healthy eating lifestyle that focuses on plenty of
real, whole foods with occasional indulgences is what most dietitians recommend.
"The greatest con of the Paleo diet is the exclusion of some extremely healthy foods like beans,
whole grains, and low-fat dairy," says Jones Armul. "All three of these foods are rich sources of many
nutrients that can contribute to good health and long-term weight loss and weight management."
Choosing to follow a strict Paleo diet will leave you at a disadvantage of whole grains, beans,
legumes, and dairy products -- all of which are an excellent source of fiber, calcium, protein, and
vitamins and minerals. "Another strike against the diet is that it can be very expensive, especially if
you're buying grass-fed meats or shopping in specialty stores," says Jones Armul.
In the long run, an overly restrictive diet can be difficult to follow. Sustainability and adherence is
key -- can you stick with this eating style forever, especially in various social and eating scenarios?
Research has shown that the greatest predictor of successful long-term weight loss isn't the diet
itself, but rather the ability of people to maintain the lifestyle. "The Paleo diet does have its merits
and may show quick results, but I encourage my clients to follow an overall healthy lifestyle, which
allows for greater food flexibility, a balanced relationship with food over the long-term, and
incorporates foods that aren't considered Paleo," says Jones Armul.
Sample Meal Plan
Here's a Paleo-inspired meal plan that mixes the best parts of caveman eating with modern world
reality. Try to limit processed and packaged foods like chips, cookies, sodas, and white bread.
"Simple carbs may be an efficient fuel source before or during a workout, since they provide short,

3. quick energy," says Jones Armul, "but this is also the reason they should be limited outside of
workouts. Simple carbs don't provide long-term energy or fill you up for long."
Based on someone's current weight, goal weight and exercise regimen, the recommended
macronutrient ranges are 45-60 percent of total calories from carbohydrates (ideally half of which
comes from fruits and veggies), 10-35 percent from protein, and 20-35 percent from fat.
Day 1
Breakfast
2 eggs (prepared any way)
2 slices turkey sausage
1 cup of berries (or fruit equivalent)
Snack
Handful of pistachios
2 clementines
Lunch
Spinach salad with salmon, grilled chicken or grass-fed beef, avocado, and seeds
Side of fruit
Snack
Greek yogurt with blueberries
Dinner
Seafood or turkey tacos with whole-wheat tortillas
Black beans
Salsa
Side of steamed vegetables
Day 2
Breakfast
Omelet with vegetables and avocado
Banana with peanut butter

4. Snack
Handful of almonds and carrots
http://diets-plans-for-women.com/
Lunch
Turkey sandwich on 100% whole grain bread
Side salad
Snack
Dinner
Grilled chicken or shrimp
Quinoa
Steamed vegetables
Dessert
Small piece of dark chocolate