8 Smart Swaps to Borrow From the Paleo Diet

The Paleo diet,也被称为或石器时代的穴居人的饮食,has quickly turned from a trendy plan followed by Cross Fit enthusiasts into a mainstream obsession. The diet follows the eating habits of our ancestors during the Paleolithic era: Humans during this time ate only what they could hunt and gather. Translation? Lots of meats, fruits and veggies, and nuts and seeds. Off-limits is anything processed, including refined sugar, grains, legumes, and dairy. You’ll find mixed opinions on whether or not the Paleo diet lives up to its healthy reputation; while we applaud the focus on whole, natural foods, many critics argue that the diet excludes some healthful foods that provide important nutrients. Regardless of your stance, we can all take a few tips from the Paleo recipe book (even if we prefer to keepquinoaand beans on our menus!). Incorporate these simple, Paleo-friendly swaps into your routine to boost your health and shrink your waistline.

您会发现古os中关于土豆的意见不同 - 有些人说它们绝对是禁区，而另一些人则会适度享受它们。无论如何，遵循计划时，淀粉状素食受到极大的限制，这实际上是试图减肥的明智之举的规则。当您的下一个炸薯条渴望命中时，不要拿起土豆，而是抓住胡萝卜。将蔬菜切成棍棒，用橄榄油扔掉，然后以425度烘烤直至酥脆。撒上少许盐和您想要的任何其他草药，胡萝卜薯条与味道和质地的原始薯条相抗衡 - 一小部分卡路里。

While some version of the cow may have roamed the earth during the Paleolithic era, our ancestors did not domesticate and farm them – which means dairy was not on the menu. But even if you don’t want to give up your Greek yogurt or beloved cheese, skipping the creamer in your coffee and opting for unsweetened almond milk instead will shave off hundreds of calories a week from your morning java. Two tablespoons of half and half contains 40 calories and 4 grams of fat, while the almond milk equivalent has just 2 calories and a miniscule amount of fat. That means you can drink a whole cup of almond milk for less calories than a few tablespoons of cream!

Brown rice (always a better choice over white!) can provide valuable whole grains in your diet, but when trying to slim down, ditching carby side dishes is an easy way to cut back. Luckily, you can use cauliflower to recreate this go-to side dish for drastically fewer calories: An entire head of cauliflower is only about 150-200 calories depending on the size, while one cup alone of rice will set you back over 200 calories. To make, simply cut a head of cauliflower into smaller stalks, place in a blender and pulse, creating a “rice.” Then, after pressing out some of the moisture with a paper towel or clean dishcloth, place in the microwave for 5 to 7 minutes until soft. Ta-da! Super low-cal rice that is ready for seasoning. You can even use cauliflower rice in your favorite risotto recipe.

While you’re cutting out the starchy carbs, you might as well skip the pasta too. Paleos don’t eat flour orprocessed foods, and pasta qualifies as both; even if you don’t want to give up all flour products, swapping pasta for zucchini noodles can add up to major weight loss over time. A bowl of spaghetti clocks in at 220 calories, before toppings – and that’s if you’re adhering to the 1 cup serving (cooked), which is hard to do. Give this Zucchini Noodles with Carrot-Top Pesto and Pan-Roasted Asparagus a try: With under 10 fresh ingredients, it’s super easy to make — and so delicious, you won’t even notice the pasta’s missing.

Just because bread isn’t allowed on the Paleo diet doesn’t mean hamburgers are forbidden; those on the plan just need to get a little creative, which is exactly what this Bunless Portobello Burger is. Who wouldn’t want this juicy, protein-packed dish served up at a barbecue? Swapping your standard bun for two Portobello mushroom caps not only lowers the calories, ups the nutrients, and nixes the refined flour, but it takes the burger from a typical meal to fancy fare for little extra effort.

Ketchup is most often the burger topping of choice; unfortunately, the processed store-bought varieties packed with sugar are prohibited. That doesn’t mean Paleos don’t enjoy the condiment though – they just go homemade. And the result is a sweet, flavor-packed topping with no artificial ingredients to worry about – something we all can appreciate! Make a large batch and keep it on standby in your fridge for your next barbecue.

Refined flour may have to go, but the baked goods can stay. Those following the Paleo diet often opt for almond flour when baking. Also called almond meal, the flour is made from groundalmonds. Like all muffins, cakes, and pastries, baked goods made with almond flour should still be consumed in moderation as an occasional treat, not as a daily staple. But this smart substitute is gluten-free, high in vitamins and minerals, and lower in carbs and sugar than its refined counterpart, plus adds a protein boost to baked goods.

Most summer desserts don’t pass the Paleo test, so say goodbye to milkshakes and ice cream made with off-limits dairy. But opting for a granita as your cool treat of choice is just as delicious and so much healthier. Made with a base of fresh fruit (we love summerberriesor mango) and water, you can get creative with flavors, adding herbs like mint or basil, juice of a lemon or lime, and a bit of honey (which is a “proceed with caution” item on the Paleo diet) for a refreshing, hydrating warm-weather treat. Give this蓝莓大黄格兰尼塔recipe a try for your next summer party – it looks and sounds fancy, but has just four simple ingredients.