Northern European Paleolithic Diet Plan
Generally, saturated fats should be avoided, but monounsaturated fats are good for you and should be consumed regularly as part of a balanced diet. Figuring out what you should and shouldn't be eating can be confusing. If you need some advice, find out about our nutritional therapy services. Guide to healthy fats Sugar can provide a quick energy boost but this is only short lived. A sugar drop always follows a sugar high leading to a cycle of peaks and troughs throughout the day. Sugar that is not used up immediately is stored as fat, becoming a contributing factor to obesity and fatigue as well as increasing the risk of developing type 2 diabetes and cardiovascular disease. Finding the sugar balance Build your own healthy meals with our pick and mix charts If you haven't got the right motivation to change your lifestyle, you may not succeed long term. Breaking through the mental barriers can be difficult, but by setting small goals you can make a big difference. Try integrating small tips into your routine: 1 Drink more water 2 Have regular mini exercise breaks 3 Play games instead of watching TV 4 Hand wash the dishes 5 Buy food in smaller quantities.
Northern european paleolithic diet plan printable
Your blood vessels and heart are called your cardiovascular system. One of the best ways to prevent cardiovascular disease (such as stroke or heart attack) is to keep your cholesterol at a healthy level. What is cholesterol? Cholesterol is a type of fat in our blood which is produced by the liver. Everyone has cholesterol. Some of this cholesterol comes from the food that we eat. Our bodies need a certain amount of cholesterol for normal cell function, to help digestion and produce certain hormones. So not all cholesterol is bad. Why is a healthy cholesterol important? If your total cholesterol is high, it can mean that you have a lot of LDL (bad) cholesterol in your blood. Too much LDL cholesterol can be harmful because it sticks to the inside walls of your arteries. This can lead to fatty material building up – in a process called atherosclerosis. It makes it harder for blood to flow through, which can lead to a stroke or heart attack. Having high cholesterol affects people of all ages.
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These fats are good because they are known to lower low-density lipoprotein (LDL, "bad" cholesterol) levels. Good sources of unsaturated fats include nuts and fish products. The TLC diet recommends that your polyunsaturated fat intake should consist of up to 20% of your total caloric intake, while monounsaturated fats should consist of up 10% of your total calories each day. Saturated fats are the "bad" fats and are known to raise LDL or "bad" cholesterol levels. Foods high in saturated fats include fatty animal meats and whole-milk dairy products. The TLC diet recommends that you limit your consumption of saturated fats to less than 7 percent of your total intake. Trans fats, which are found in foods such as pastries and fried foods, should be avoided if you are watching your lipid levels. Carbohydrates This diet also emphasizes the intake of more complex, healthier carbohydrates instead of foods made from simple sugars like cookies or pastries. Complex carbohydrates include vegetables, fruit, whole grain rice, and whole wheat bread.
