When choosing a diet, a person focuses on the effectiveness of the method, personal preferences and the availability of food. Another possible motive is curiosity. The paleo diet has received positive reviews among professional athletes and those who care about their health, the menu of which is accessible to everyone and does not require much time for cooking. Such nutrition will get rid of extra pounds, help you feel light, and improve the health and condition of your hair, nails and skin. So how does the Paleo diet work and what is it? Let's find out!
The paleo diet is based on the principles of the supposed diet of a Stone Age inhabitant. In the menu of ancient man one cannot find milk and dairy products, grains, sugars and, in principle, food that undergoes technical processing and contains chemical additives.
The basis of nutrition is high-quality protein products (meat and poultry, fish and seafood, eggs) and fiber-rich fruits and vegetables, nuts and berries. To summarize, the diet uses those foods that the caveman obtained by hunting or gathering.
In this article we will cover:
- what are the principles of nutrition and what is the paleo diet in principle;
- athletes of which sport like the principles of nutrition in the image and likeness of ancient man;
- what the autoimmune protocol is and how it works;
- how to create a menu for the week from the allowed list of paleo foods.
What is the paleo diet
The full name is the Paleolithic diet or “diet of the ancients.” American nutritionists Lauren Corday and Oz Garcia suggested eating according to the principle of the ancestors of the Paleolithic era. Researchers have suggested that since that time there have been no changes in the human genetic code, so the best option for the body is to eat natural foods.
Prepared foods, semi-finished products, products with flavor enhancers and emulsifiers are harmful to health. The founders of the paleo diet suggest getting rid of such ingredients for a while in order to track changes in your body and cleanse it. The main goal of eating according to the principle of ancient man is to restore health, and those losing weight noted positive results in losing extra pounds by practicing a diet.
The Paleolithic nutrition menu is rich in vitamins, microelements and promotes:
- stabilization of hormonal levels;
- reduction of fat layer;
- reducing blood sugar and “bad” cholesterol;
- regulation of blood pressure;
- reducing stress and improving mood;
- prevention of atherosclerosis, hypertension and other disorders of the cardiovascular system.
Reviews of those losing weight
Violetta, 28 years old
I decided to try the paleo diet after hearing about it from a gym friend. At first it was unbearably difficult for me to stick to it, although there are no strict restrictions. Then I got involved and began to enjoy this menu. In a month I lost 3 kg and overall began to feel much better.
Ksenia, 32 years old
I believe that the Paleolithic diet is not a way to lose weight, but rather a way of life. I was on it for 3 months and only lost 4 kg. The general condition of the body has improved, but my goal was to lose weight, and to improve my figure there are a huge number of other nutritional systems that are more effective than the Paleolithic one.
Advantages and Disadvantages of the Paleo Diet
The nutritionist community is divided into two camps:
- Some consider the paleo diet to be dangerous to health due to the risk of disruption of body functions with prolonged practice of the approach.
Opponents rely on studies that indicate a risk of developing cardiovascular disease due to excessive amounts of protein in the diet. At the same time, scientists categorically do not accept the exclusion of complex carbohydrates, which include cereals, arguing that this is due to a slowdown in metabolism, gastrointestinal disorders, disruption of the hormonal system and a decrease in vitality.
- Followers of ancient man's nutrition insist that high-quality protein products in combination with vegetables and fruits will strengthen the immune system, promote weight loss and make skin, hair and nails healthy.
Benefits of the Paleo Diet
There are three main beneficial aspects of paleo:
Speed of result
Replacing carbohydrate products with protein and large amounts of fiber is a set of changes in eating behavior that leads to rapid weight loss. Already in the 3rd week, changes in volume and reflection in the mirror are noticeable, so this approach is popular among those losing weight.
No feeling of hunger
On a Paleolithic diet, you will not have to go hungry due to stable blood sugar levels. Products on the approved list have a low glycemic index. This means that glucose enters the blood in small doses, insulin is stable, and appetite is under control.
Caloric content of the diet
The daily calorie intake is calculated individually, because the diet does not have a strict framework. It is enough to consume permitted foods, excluding forbidden foods. Compared to standard calorie-reducing diets, paleo nutrition practices keeping glucose levels low, which leads to the loss of subcutaneous fat.
Who is the creator of the Paleo diet?
Adherents of the Paleolithic diet claim that the healthiest type of human nutrition is that which existed before the era of agriculture - during the times of hunting and gathering:
- For the first time, such a diet was discussed back in 1975 by gastroenterologist Walter Vogtlin in his book, the title of which can be abbreviated as “The Stone Age Diet.” He associated gastrointestinal dysfunction and weight problems with an excess of carbohydrates in the diet to the detriment of protein products of animal origin.
- The same conclusions were made in the 80s of the last century by researchers M. Conner and S. B. Eaton. These scientists argued that at the genetic level, modern man has not changed since the Stone Age, which means that his nutritional needs are the same - meat and wild herbs, vegetables and fruits. True, their version of the diet was still slightly adapted to modern realities - they allowed the consumption of low-fat dairy products, brown rice, potatoes, baked or boiled in their jackets, and whole grain bread.
- Ten years after Conner and Eaton, Loren Cordain, now considered the leading researcher and theorist of the Stone Age diet, published his book The Paleo Diet. Followers of this original food system also rely on the work of Robb Wolf entitled “Paleo Diet - Living Nutrition for Health.”
Why was the diet of primitive man, whose life was both difficult and short, chosen as a guideline for healthy nutrition? Scientists claim that it was during that period that human genetics was formed, that is, information about available food and the optimal mechanisms for its digestion was recorded in the genome. Millennia have passed since then, food diversity has increased significantly, but the human digestive system still copes best with the food that our DNA “remembered” in the Paleolithic era.
Crossfit and paleo
In CrossFit, women and men keep their bodies in shape by getting rid of subcutaneous fat in order to successfully complete training routines. Training with high duration and intensity in tandem with a paleo diet can get rid of excess weight in a short time.
Mechanism of operation: intensive training aimed at all muscle groups requires the body to recover immediately after the end of the session. During this period, muscle tissue has depleted glycogen reserves, which athletes usually replenish with fast carbohydrates.
Consuming protein immediately after training activates the process of ketosis (the breakdown of fat reserves for energy), so the combination of CrossFit and Paleolithic nutrition helps to lose excess weight.
Intense physical activity in CrossFit on a paleo diet can lead to fatigue. To prevent overtraining, it is recommended to include in the menu fruits rich in carbohydrates, starch, pectin - grapes, apples and pears, bananas, peaches. Sources of fats and amino acids are nuts, red fish, unrefined oil.
Reviews from elite athletes about the paleo diet
The Paleo diet and CrossFit are considered young phenomena, dating back to the 2000s. However, training results, strength indicators and feedback from athletes deserve special attention.
The pioneer in testing the Paleolithic diet was CrossFit founder Greg Glassman. Having experienced the effectiveness from personal experience, the athlete recommends following the principles of nutrition: eat meat, nuts and seeds, remove sugar and flour products in order to increase the effectiveness of training and not gain weight due to fat. Glassman states that the paleo diet is the most optimal for humans, and the abuse of carbohydrates leads to the development of diabetes.
Famous in professional women's CrossFit, Jackie Perez is also a proponent of the ancient man diet. Before multifunctional training, Jackie paid attention only to cardio and strength training in the gym, without monitoring her nutrition. For a long time, the body shape remained unchanged. But when the athlete came to the CrossFit gym, started working out with a trainer and maintaining a paleo diet, she didn’t have to wait long for results.
Medicines that provoke AIT
• NSAIDs – non-steroidal anti-inflammatory drugs. They relieve pain, reduce fever, and reduce inflammation. The most famous are aspirin, ibuprofen, diclofenac.
• Corticosteroids – often used to relieve symptoms. They come in different forms - inhalers, tablets, injections, etc. Sometimes they are critical to life. They undermine the immune system, promote leaky gut syndrome, and inhibit the healing process. From the moment you follow the autoimmune nutritional protocol, you need to work out with your doctor an approach to gradually abandoning them.
• PPIs – proton pump inhibitors. For the treatment of acid-related gastrointestinal diseases, gastric acidity is reduced.
Lanzoptol, Nexium, Epicurus, Losek, Neozect, Pariet, Omez.
• H2 blockers – histamine receptor blockers. Roxatidine, nizatidine, etc.
• Antibiotics – direct negative effect on microflora
• Hormonal contraceptives (COCs) – affect the immune system, and their use can make it difficult for the body to recover through diet and lifestyle.
Contraindications
Contraindications to the paleo diet are:
- disruption of the liver and kidneys;
- exacerbation of chronic diseases;
- problems with the functioning of the gastrointestinal tract;
- pregnancy, breastfeeding period.
- The approach is not recommended for adolescents and children.
Important Terms
If you feel weak and dizzy while on a diet, the reason for this is a deficiency of calories consumed. To provide the body with the necessary amount of energy, it is recommended to increase portions of meat, poultry or fish. It is useful to eat nuts between meals.
Positive sides
A huge number of people who tried it on themselves liked the result, since it suits almost everyone. This diet gives the body a huge boost of energy and strength. There are enough of them for the whole day. The foods allowed for the diet are so nutritious that they do not require additional snacks or vitamins.
According to doctors, such a diet has the following positive aspects:
- Safe use for almost all categories of people, but for certain diseases (kidney, liver or stomach) it is worth consulting with a specialist.
- The foods that make up the diet contain a huge amount of nutrients and vitamins, which are required for the normal functioning of the body.
- The diet requires the consumption of large amounts of water.
- Eating according to the paleo principle involves the complete exclusion of harmful additives from the diet.
- Products may only be consumed raw, stewed or steamed.
This is from a medical point of view, but there are general benefits.
- There is no need to constantly count calories, undereat or overeat.
- The body quickly gets used to this type of nutrition and the desire to eat buns or other prohibited foods disappears.
- There are no restrictions in volume or time. The usual restriction of not eating after six does not apply here. You also won’t need to monitor portion sizes and intervals between meals.
What is the autoimmune protocol
An offshoot of Paleo nutrition is an autoimmune protocol that focuses on nutrient-rich foods and strictly limiting allowed ingredients. The system looks at food for its effects on the body, which may support health or contribute to the development of autoimmune diseases. Meat by-products, seafood, vegetables are a vivid example of food containing useful macro and microelements that improve the condition of the body.
Health problems are caused by foods containing gluten, peanuts, and soy. The golden mean between two opposite groups is tomatoes (the substances that make up the vegetable stimulate the immune system and are used in pharmacology in the development of vaccines).
The autoimmune protocol differs from the paleo diet in the list of permitted and prohibited foods. The difference depends on the complexity of the disease - the better the health, the more you can afford, and vice versa. It can be said that the technique is stricter in its approach to food, leaving the best for each person.
The main goal is to saturate the body with essential nutrients (BJU) and eliminate unwanted foods that provoke an autoimmune response. In the protocol, the diet is freed from foods that interfere with health. Having completed the autoimmune protocol, everything prohibited (especially nutritional components) returns to the menu, despite the potentially harmful properties.
The Paleolithic diet has been questioned due to its novelty and popularity, but numerous studies support positive health effects. Among the advantages:
- weight loss;
- diabetes prevention;
- therapeutic effects on autoimmune diseases.
A study was conducted where 15 people with inflammatory bowel disease smoothly switched to an autoimmune protocol over 6 weeks, and then spent 5 weeks on a diet. Improvements were monitored after week 6 in 11 out of 15 subjects in the form of remission over the course of 5 weeks of the experiment.
How the Autoimmune Protocol Works
The work of the Paleo Autoimmune Protocol extends to 4 areas susceptible to autoimmune diseases. Thanks to research, recommendations have been formed:
Nutrients
Full functioning of the immune system is possible if it is saturated with vitamins, minerals, antioxidants, amino acids and fatty acids. The cause of the development of autoimmune pathologies is an imbalance and deficiency of nutrients. If you focus on consuming foods rich in microelements, imbalances and deficiencies in the immune, excretory, hormonal and nervous systems are reduced. Standard indicators will help restore damaged tissue.
Gut Health
Dysbacteriosis is a trigger for the development of autoimmune pathology. Paleo foods can maintain the balance of beneficial intestinal microorganisms. Avoid foods that can damage or disrupt the mucous membrane.
Hormonal regulation
Food directly affects hormones, which are also related to immunity. If there is a lot of sugar in the diet, it causes hormones to work in a frantic rhythm, stimulating the immune system. The Autoimmune Protocol diet will restore balance. In addition, it is important to get enough sleep, spend more time outdoors and lead an active lifestyle.
Immune regulation
Regulation is carried out by introducing diversity and a sufficient number of microorganisms in the intestines.
Quitting the diet
Grains are gradually introduced into the diet in portions. It is recommended to alternate oatmeal, buckwheat, and brown rice. Butter remains restricted and is introduced in the second week of leaving the diet. In the second week, you can add unrefined vegetable oil.
Criticism
While those who choose the Paleo diet enjoy excellent results that go well beyond endurance and leanness, opponents question the principles of such nutrition.
In 2015, the prestigious British Dietetic Association recognized cave eating as the worst option for losing weight. According to members of the Association, it is unbalanced, questionable, and risky due to a lack of nutrients.
Nutritionists also believe that the scientific basis for the benefits of such a diet is only partially correct, because evolution does not stand still, which means that our genes differ from the genes of our ancestors.
Some experts emphasize the dubious results when losing weight, since large plumbs cannot be achieved here. Gastroenterologists and therapists note that the effectiveness of treating intestinal diseases and autoimmune diseases has not been proven.
Despite criticism from experts, the diet continues to gain popularity. Among her fans were such Hollywood celebrities as Miley Cyrus, Megan Fox, Jessica Biel, Jack Osbourne and even the stunning Uma Thurman.
Comments from nutritionists
Nutritionists around the world paid attention to the new product. Doctors agree that a natural diet will help reduce the percentage of subcutaneous fat. Proper nutrition – disease prevention. The list of permitted products is unique and suitable for everyone. The exception included people with pathologies of the stomach and kidneys.
Experts recommend monitoring the processes occurring in the body at the time of change in eating behavior to the Paleolithic principle of nutrition and adjusting the menu, focusing on individual characteristics.
Gluten
Gluten contributes to autoimmune diseases in three ways.
- Promotes the formation of leaky gut. Gluten causes the release of the protein zonulin in the intestines, which makes the intestinal wall leaky.
- Causes inflammation.
- Gluten has a similar structure to some body tissues (such as the thyroid gland), which can lead to molecular mimicry and autoimmune attack on body tissues.
Authorized Products
The menu includes ingredients that allow you to prepare a large number of dishes. No monotony planned! But despite the variety of components, the modern lifestyle requires more.
The main principles of compiling the main menu
The body's need for nutrients can be met by following the principles:
- observe the drinking regime, give preference to clean still water;
- eat more berries and fruits - antioxidants will tone the body, improve mood and stabilize the immune system;
- seeds, nuts, fruits and vegetables are the main ingredients of the diet that normalize the functioning of the cardiovascular system and support the myocardium;
- choose organic products;
- sources of vegetable protein – almonds and hazelnuts;
- sweets will replace honey, coconut sugar;
- source of animal protein – lean varieties of meat, poultry, fish.
Table of permitted products
The diet of “ancient man” includes:
| Product group | Products |
| Lean meat, poultry | Veal, beef, pork, chicken, turkey (preferably buy organic products) |
| Fish and seafood | Any sea fish, not fatty river fish, mussels, shrimp, squid, crabs, etc. |
| Fruits | The main source of carbohydrates. There are no restrictions on the assortment, but bananas and grapes are consumed in limited quantities |
| Vegetables and greens | Any, except potatoes (replaced with sweet potatoes), corn |
| Mushrooms | No limits |
| Nuts | No limits |
| Eggs | Chicken, quail |
| Vegetable oil | Unrefined |
Basic Rules
The paleo diet reduces appetite while speeding up metabolism. Its main difference from other weight loss methods is that weight loss will not be accompanied by a constant feeling of hunger. This minimizes the risk of slipping and starting to eat prohibited donuts. There is no need to calculate calories or grams here. Instead, you'll eat as much as you want, lose pounds, and stay healthy.
To become a real paleonaut you must follow these simple rules:
- Give preference to foods high in potassium and low in sodium.
- Choose products with a pure alkaline load.
- The diet should contain plant phytoncides, vitamins, minerals and antioxidants.
- Food must be prepared at home. No industrial food or junk food.
- They don't count calories or weigh food here. Portion sizes are determined based on individual needs. The main thing is not to overeat.
- If you don't get enough sun exposure, you should take water-soluble vitamin D.
Authorized Products
The list of allowed foods is based on the so-called Paleo pyramid and includes:
1. Lean meat, fish, shellfish.
The basis of the diet is animal proteins from the most natural and environmentally friendly meat. The ideal option is game. But if it is not available, then choose livestock or poultry raised in free-grazing conditions. Moreover, they must be fed without the use of antibiotics, feed and hormones. Give preference to homemade chicken or pork. The same goes for fish - fish caught in a local reservoir is much better than those grown in artificial conditions.
What you can eat:
- turkey, skinless chicken;
- partridges, quails, wild ducks;
- rabbit meat, hare meat;
- chicken and turkey liver;
- shrimp, shellfish, crabs;
- sea bass, halibut, tuna, mussels, mackerel, herring, pike, catfish;
- lean pork tenderloin, pasture-raised beef, veal.
2. Non-starchy vegetables and fruits.
They alkalize the body and neutralize acid obtained from meat and fish. Thanks to this, the acid-base balance is restored, which minimizes the leaching of calcium from the body and the likelihood of osteoporosis. Choose vegetables and fruits that have a low glycemic index and only slightly increase your blood glucose levels. This is what our ancestors ate. In addition to saturating the body, they are a source of healthy fiber.
3. The right fats.
Lipids are divided into monounsaturated (healthy), saturated (bad) and polyunsaturated fatty acids (Omega fats). The Paleo diet eliminates “bad” lipids from the diet, replacing them with healthy ones. They lower cholesterol and are found in oils, nuts, avocados, salmon and other fish. There are two types of PUFAs: Omega-3 and Omega-6 (less beneficial). It is important to monitor their balance and not violate the proportions.
To maintain the balance of PUFAs you can consume:
- linseed oil;
- fish oil capsules available in pharmacies and health food stores.
4. Berries.
You can eat any seasonal berries raw and make smoothies and cocktails from them.
5. Nuts and seeds.
Good options are cashews, walnuts, macadamia, pine and hazelnuts, and pumpkin seeds. Sunflower seeds and sesame seeds are best kept to a minimum.
6. Leafy green salads, herbs.
Spinach, arugula, iceberg, lollo rossa and other leafy salads will be an excellent source of vitamins and fiber.
In limited quantities:
- Eggs (no more than 2 per day).
- Alcohol. Strict Paleo excludes alcohol, but since this is a lifelong diet, you can sometimes treat yourself to a glass of quality dry wine or beer.
- Coffee and caffeinated drinks.
Prohibited Products
The food veto is imposed by the paleo diet on the following groups:
1. Cereals and legumes.
Ancient people did not know what cereals, porridges, breads and buns were. The development of agriculture, according to paleonauts, was not a blessing. Consumption of large amounts of vegetable oil, cereals and cereals leads to a violation of the PUFA ratio, a reduction in Omega-3 and a predominance of Omega-6.
2. Milk, fermented milk products.
Whole milk contains saturated fats, which increase the level of bad cholesterol in the blood. In addition, scientists at the University of California have proven that milk and most dairy products (including calcium-rich hard cheese) give the body an acid load. This leads to an imbalance in the acid-base balance. As a result, large amounts of calcium will be washed out in the urine, leading to bone loss and osteoporosis.
3. Salt (including pickles, canned food, smoked meats).
Salt consists of sodium and chlorine, which are harmful to the kidneys. Excessive salt consumption leads to heart and vascular diseases (high blood pressure, strokes and heart attacks), urolithiasis, and osteochondrosis.
4. Bad fats (trans fats), lard, fast food.
This is an artificial food that distorts the feeling of fullness, forcing you to eat huge portions. While meat proteins quickly satisfy hunger and reduce the risk of overeating to zero. What's easier to eat: two extra boiled chicken breasts or a couple of slices of pizza?
5. Any semi-finished products.
6. Carbonated sweet drinks, industrial juices.
Table of prohibited products
Semi-finished products, canned food, baked goods, soda, seasonings, and sugar are removed from the diet.
| Product group | Products |
| Legumes | Chickpeas, lentils, beans, peas, peanuts (block mineral absorption) |
| Cereals, pasta | Oatmeal, buckwheat, rice, millet, pasta |
| Bread, bakery products | Bagels, bagels, pies, donuts |
| Dairy and fermented milk products | Milk, cheese, cottage cheese, kefir, cream, fermented baked milk, sour cream (an adult does not have enzymes capable of digesting lactose) |
| Sugar | Any industrial desserts, sweets, chocolate, cakes |
| Meat products | Sausages, sausages, dumplings, lard |
Menu: meal plan
To summarize: the principle of nutrition of ancient man includes an extensive list of protein components, fruits and vegetables, and nuts. Sugar, flour and processed products are excluded. The menu for a week on a paleo diet is formed depending on your favorite ingredients.
The diet is based on a number of rules:
- after waking up and between meals, drink non-carbonated clean water in unlimited quantities. Be sure to follow the drinking regime during training;
- heat treatment of vegetables is short in order to preserve vitamins;
- if necessary, a vitamin-mineral complex is added;
- daily workouts allow you to increase the amount of carbohydrates consumed due to fruits and berries;
- A gentle paleo diet involves the inclusion of milk and fermented milk products in the diet.
Paleo diet: menu for the week
Below is a possible paleo diet for the week. Suitable for athletes and those losing weight. Meals are allowed to be swapped and adjusted to personal preferences.
| MONDAY | |
| Breakfast | Three-egg omelette/hard-boiled eggs + steamed vegetables |
| Snack | Apple or banana |
| Dinner | 100-200 g white fish or chicken fillet + vegetable salad |
| Snack | A handful (100 g) of berries/30 g of any nuts |
| Dinner | Vegetable salad sprinkled with crushed nuts, dressed with olive oil or lemon juice/vegetable stew of zucchini, bell peppers, onions and carrots + portion (400-500 g) of steamed chicken |
| TUESDAY | |
| Breakfast | Two-egg omelette/hard-boiled eggs + fruit salad |
| Snack | Banana or pear + a handful of fresh berries |
| Dinner | 200 g chicken fillet/200 g beef + side dish of stewed or steamed vegetables |
| Snack | A serving of fruit salad (banana, mango, melon), sprinkled with any nuts and seasoned with lemon juice |
| Dinner | Chicken breast (200-300 g), cooked in any way + 150-200 g boiled asparagus/green beans with olive oil |
| WEDNESDAY | |
| Breakfast | Three-egg omelette with herbs + a serving of fruit salad |
| Snack | Peach + a handful of fresh berries |
| Dinner | 150 g of seafood prepared in any way + salad of Chinese cabbage, cucumbers and herbs, dressed with olive oil |
| Snack | A handful of nuts (no more than 30 g) + apple |
| Dinner | 200 g steamed red fish + stewed cauliflower |
| THURSDAY | |
| Breakfast | Two eggs + fresh berries |
| Snack | A serving of fruit salad with apples and nuts |
| Dinner | 150 g steamed white fish + fresh vegetable salad (chinese cabbage, cucumbers, onions, bell peppers) |
| Snack | Banana or pear |
| Dinner | 200-300 g chicken breast fillet with mushrooms and herbs + boiled egg |
| FRIDAY | |
| Breakfast | Three-egg omelette with herbs + a serving of fruit salad |
| Snack | Apple or a handful of grapes (100 g) |
| Dinner | 200 g beef + 150 g baked sweet potato + fresh vegetable salad |
| Snack | A handful of nuts (up to 30 g) + banana |
| Dinner | 200 g boiled fish + stewed vegetables |
| SATURDAY | |
| Breakfast | Two eggs + fruit salad |
| Snack | Banana + a handful of nuts |
| Dinner | 200 g red fish, cooked in the oven with lemon + grilled vegetables |
| Snack | A serving of fruit salad + a handful of fresh berries |
| Dinner | 200 g steamed turkey fillet + vegetable stew of cauliflower, zucchini, eggplant and onion |
| SUNDAY | |
| Breakfast | Omelette of two eggs with herbs + steamed vegetables (zucchini, cauliflower) |
| Snack | A small handful of nuts (up to 30 g) + apple |
| Dinner | 150 g beef, cooked in the oven with mushrooms + fresh vegetable salad |
| Snack | One banana + a handful of fresh berries |
| Dinner | 200 g stewed white fish with onions and herbs + a portion of steamed vegetables |
Recipes
To diversify your diet, experts offer several options for tasty and healthy dishes.
| Name | Ingredients | Preparation |
| Spaghetti pumpkin with beef meatballs | For meatballs you will need 150 grams of beef tenderloin, a quarter of an onion, 1 egg. To make spaghetti, you need 1⁄4 squash and olive oil. For the sauce you will need: 1⁄2 carrots; 1⁄4 onion; 2 tomatoes; 2 tsp. chopped basil; 1 clove of garlic; 1 tbsp. l. olive oil; salt, spices to taste. | Initially they prepare pumpkin spaghetti. To do this, it is peeled and chopped on a Korean carrot grater. The juice is squeezed out well. The resulting “spaghetti” is fried in a frying pan in vegetable oil. Meatballs are formed from thoroughly mixing ground beef, chopped onion and egg. They are also fried in vegetable oil, then a little water is added and simmered until cooked. You can start preparing the sauce. Blanch the tomatoes for a few minutes, then remove the skin. The pulp of tomatoes and all other vegetables are cut as finely as possible. First, fry the onion in heated oil until transparent, then add the carrots and bring them until soft, and only then add all the other ingredients. The sauce is simmered for 30-40 minutes until fully cooked, and then brought to a homogeneous mass using a blender. |
| Vegetable soup with chicken | One onion (preferably red); 2 stalks of celery; 2 potato tubers; 2 carrots; 1 b. tomato in its own juice; 1.5 liters of water; a couple of cloves of garlic; chicken breast; spices and salt to taste. | First, chop the onion and garlic, then cut the chicken fillet into small pieces and fry a little in olive oil. Mix everything and add chopped celery, carrots, potatoes to the resulting mass and simmer. Add tomatoes, water, salt and pepper to the resulting mass. The resulting mass is brought to a boil and the soup is cooked over low heat for 20-25 minutes. |
| Coconut curd | Two glasses of coconut milk; 4 tsp. gelatin. | Add 1⁄4 cup of coconut milk to gelatin. The remaining coconut milk is heated, gelatin is added and the resulting mass is stirred until smooth. It is poured and sent to the refrigerator until it cools. In conclusion, it should be noted that if you want to lose a couple of kilograms in a few weeks, then you should definitely use the ancestral diet; naturally, to achieve the best result, it should be combined with physical exercise. |
