Primitive diet, as its name implies, is to eat like primitive people, or eat like primitive people. Formerly known as pale literature diet, there are many abbreviations, such as Paleolithic diet, Neanderthal diet and Stone Age diet. The primitive diet method emphasizes that agricultural society has brought many problems, but our bodies have been unable to adapt to the dietary changes brought about by a large number of agricultural clubs. The dietary pattern of primitive people was originally put forward by Professor Loren Codan, an American nutritionist, with the aim of returning to the dietary pattern of human ancestors in the Paleolithic Age (about 3 million-1 10,000 years ago), that is, following the principle of low fat content, focusing on lean meat and fish, and rejecting the intake of grains and dairy products.
According to the dietary pattern theory of primitive people, the genetic map of modern people has only changed slightly by 0.5%- 1% compared with the ancestors of the Paleolithic age, so it is healthy and reasonable to adopt a similar dietary structure to the ancestors of the Paleolithic age.
Looking closely at the diet structure of modern people, high-calorie, high-fat and deep-processed foods fill our dining tables, which is also the chief culprit of various metabolic diseases. Therefore, Professor Kedan advocates that people should eat more fruits, lean meat and fish, and not eat or eat less grains, sugar and dairy products, just as their ancestors did 65,438+0,000 years ago.
According to the contents of the "Live Strong" health information website in the United States, Dr. Loren Cordain, a sports science doctor, spent 20 years studying Paleolithic people millions of years ago. According to the diet method of human genes, he put forward a healthy diet plan that conforms to modern people, that is, rejecting all refined foods, eating more lean meat and seafood, and excluding foods unique to agricultural society such as grains, dairy products, beans and salts.
Primitive people's drinking and eating methods are the main points.
1, avoid processing food.
In order to be convenient and quick, modern people often buy out food as a meal, but just take convenience stores as an example, almost all of them are processed food, canned food, instant noodles, biscuits, chocolate, microwave lunch and so on. And most of them lack natural vitamins, minerals and even high content of sodium and sugar, which easily leads to high blood pressure and intake of a lot of fresh fruits and vegetables.
Vegetables and fruits are not only rich in minerals and vitamins, but also the sugar in fruits is monosaccharide, which can be quickly absorbed by the body and provide the energy needed by the body; Cellulose in vegetables can help intestinal peristalsis, increase satiety and reduce appetite.
Step 2 Choose high-quality protein
Avoid eating processed meat such as hot dogs, sausages, ham and bacon, and choose eggs, fish and lean meat to supplement excellent protein. Protein is an important fuel for body muscles. Only by taking enough protein can we maintain the body's basal metabolic rate and help maintain the body muscles.
The advantage of primitive people's diet is to avoid the opportunity to eat high-fat or high-calorie foods, because most of the reasons for modern people's obesity come from unhealthy eating habits, such as fast food and sugary drinks. However, it is controversial to exclude the concepts of carbohydrate and dairy products, which is prone to problems such as osteoporosis. Therefore, when adopting this low-carbohydrate diet similar to the "Arkin diet", it is not recommended to carry it out for a long time, or consult a doctor to understand personal physique and health status before implementation.
Eat heavier.
Don't eat any agricultural products.
Don't eat any cereal.
Don't eat oils made from seeds, nuts, vegetables and plants, such as olive oil, nut oil and coconut oil.
Don't eat any beans, such as peanuts and chickpeas.
Don't eat any processed or concentrated condiments, such as sugar. Most fruit juices on the market are concentrated and reduced.
Eat any dairy products, such as cheese, but not too much.
Eat solanaceae plants, such as tomatoes, eggplant and potatoes, but not too much.
Eat eggs, but not too much.
Eat nuts and seeds, but not too much.
Eat a lot of raw food.
Eat a lot of meat, animal offal and animal fat.
Eat a lot of fruits, roots, seeds, any prototype food that grows naturally.
Eat more vegetables and fruits.
It seems complicated, but the simple sentence is to eat original food instead of processed food.
What are the functions and functions of primitive diet?
1, promoting healthy psychological reaction
It will not activate abnormal brain pleasure signals, will not make you have an unhealthy appetite for food, and will not make you have a healthy relationship with food.
2. Promote a healthy hormonal response
Blood sugar is stable, hormones in the body are stable, and the whole system can maintain balance.
3. Support healthy intestines
Put an end to unhealthy food that can cause intestinal leakage, provide enough food for intestinal probiotics, and reduce allergies and autoimmune diseases.
4. Support immune function and reduce inflammation.
Learn to listen to the signs of body inflammation, help balance the immune system and avoid the possibility of chronic systemic inflammation.