THE BEST (AND WORST) 13 WEIGHT LOSS SUPPLEMENTS IN 2017

THE BEST (AND WORST) 13 WEIGHT LOSS SUPPLEMENTS IN 2017

BEST WEIGHT LOSS SUPPLEMENTS IN 2017

If you’ve been thinking about taking weight loss supplements but don’t know which are best or even effective, then you want to read this.

There are tons of natural diet supplements and medications on the market, designed to help with weight loss, but it’s hard to know which you can trust.

Weight loss is best achieved through exercise and eating the right kinds of foods, however, sometimes we just don’t get enough of what we need in the foods we eat.

WEIGHT LOSS SUPPLEMENTS IN 2017

So, here are the best 15 science-based supplements that can increase energy, rev up your metabolism, reduce your appetite, and reduce fat absorption (in no particular order).

 

1. Conjugated Linoleic Acid

 

Conjugated linoleic acid (CLA) is a powerful polyunsaturated fatty acid found primarily in high-quality beef and dairy products and reduces body fat while preserving muscle.

In addition, it helps lower cholesterol, triglycerides, and blood pressure.

So don’t be afraid of red meat. That’s a thing of the past.

However, quality counts. Grass-fed beef has 300-500% higher amounts of CLA than grain-fed beef. The best way to get CLA is through diet. Although not as effective, CLA supplements can provide a decent amount.

Conjugated Linoleic Acid - Beef
Effectiveness:

A study published in the Journal of Clinical Nutrition found that overweight patients taking 3.2 grams of CLA per day lost an average of 0.2 pounds of fat per week while increasing lean body mass. Those taking a placebo did not. Another study found that similar dosages of CLA also led to reduced body fat.

Recommended:

2. Glucomannan

 

Glucomannan is made from the root of the konjac plant and has been used for centuries in Japan as a food thickener. Its nickname is “broom of the intestines” because it helps absorb water in the gut to create bulky fiber, which then, you know… leads to healthy bowel movements

Glucomannan - weight loss supplement

Because it acts like a sponge, it makes you feel full, which helps decrease your appetite. It also slows absorption of cholesterol and sugars in the gut, which also helps with weight loss. With that being said, you should drink a lot of water when taking glucomannan to avoid an intestingal blockage.

Glucomannan is the main ingredient in shirataki noodles, also known as “miracle noodles.” which have zero calories and are ultra-low carb.

Effectiveness:

In a study of obese patients taking 1 gram of glucomannan with 8 ounces of water one hour before meals, they lost 5.5 pounds over 8 weeks without changing their exercise or eating patterns.

Recommended:

Glucomannan - weight loss

3. L-Carnitine 

 

L-carnitine is an amino acid found naturally in the body that is produced by other amino acids, lysine and methionine. You can also get it by eating meat or fish, or from a supplement.

L-Carnitine weight loss

L-carnitine helps to transport fatty acids into your cells to be used as energy, which boosts metabolism. It has also been found to aid in muscle recovery after exercise by increasing blood flow and red blood cells carrying oxygen to the muscles.

Effectiveness:

A scientific review of 9 research studies found that taking L-carnitine led to an average of almost 3 pounds of weight loss.

Recommended:

L-carnitine Liquid

 

4. Methylcobalamin (Vitamin B12)

 

Methylcobalamin is an essential vitamin that plays a key role in cell metabolism, energy production, DNA synthesis, and red blood cell production. It helps convert fats into energy, so it’s no wonder why it is commonly used as a weight loss supplement.

There are many forms of vitamin B12, but methylcobalamin is known as the “bioavailable” form of B12. This means that your body can use it right away.

Methylcobalamin (Vitamin B12)

Vitamin B12 deficiencies are common and increase with age. 

Methylcobalamin is naturally found in meat and dairy. With that being said, those following a vegan or vegetarian diet have a difficult time getting enough through diet alone. In addition, many people suffer from malabsorption and aren’t able to absorb enough B12 from foods as they pass through the intestines.

Worried about getting too much? Any extra floating around in your body will just be peed out.

Effectiveness:

Not much research has been done to prove the effects of B12 and weight loss. However, a study in the U.K. found that vitamin B12 insufficiency was associated with obesity. And, it’s been used for many years as a weight loss supplement, so that shows that it’s been working.

Vitamin B12 research

Note that although methylocobalamin B12 is available as an injection, research shows that the oral supplement is just as effective and less expensive.

Recommended:

pure encapsulations b12 liquid

5. Probiotics

 

Probiotics are found in supplements and fermented foods that may help you lose weight by restoring the balance of bacteria in your gut, otherwise known as “gut flora”. In fact, research has found that obese people have an imbalance of gut bacteria compared to people of a healthy weight and that gut bacteria taken from the obese are transplanted into the gut of a slim person, causes them to gain weight.

Probiotics

These “healthy bacteria” may also improve digestive health, as they produce nutrients and help break down fiber that your body can’t digest. Taking probiotics may reduce the rate of calorie absorption, and may also affect hormones related to appetite control and fat storage.

Effectiveness:

A study of women found that taking probiotics for 12 weeks led to significant reductions in weight and body mass index. In addition, blood sugar and triglyceride levels improved. In another study, participants who consumed probiotics through yogurt dropped 3-4% of their body fat.

Recommended:

BioTrust supplement

6. Vitamin D

 

Vitamin D isn’t just for bones and teeth. It can actually help you lose weight!

Vitamin D - weight loss

We have known for a long time that vitamin D deficiency is associated with obesity, but recent research has found that taking vitamin D supplements can aid in weight loss.

Effectiveness:

A study of 400 overweight or obese patients found that those who took 25,000-100,000 IUs of vitamin D lost more weight than those taking a placebo.

Click here for a good vitamin D source.

7. Chromium

 

Chromium is an essential mineral that helps regulate blood sugar and cholesterol levels, reduces carb cravings, reduces fat mass, increases lean body mass, and combats insulin resistance. It can also improve brain health.

Although you can usually get enough chromium through diet, there are supplements available. Chromium is stored in soil and rocks, which leak into the foods we eat. However, poor soil due to over-farming may create a chromium deficiency.

Chromium reduces carb cravings
Effectiveness:

 A study by the Biomedical Research Center at Louisiana State University found that taking 1,000 milligrams of chromium supplements per day helped reduce hunger and food cravings, food intake, and body weight.

 Recommended:

8. Green Tea Extract

 

Green tea has gained a lot of respect for its great health benefits including fighting cancer, lowering cholesterol, boosting immunity, and maintaining healthy skin. And, it’s great as a weight loss supplement!

Green Tea Extract helps in weight loss

Green tea extract is an amazing energy and metabolism booster.

When green tea extract is produced, catechins (anti-oxidant compounds) called “ECGC” are isolated from the plant and are used in high concentrations. These have powerful effects and can act as appetite suppressants.

Green tea extract can also help mobilize fat from fat cells for use as energy, by inhibiting fat-burning hormones in the body.

Effectiveness: 

A study published in the American Journal of Clinical Nutrition found that consuming green tea before exercise has been shown to burn 17% more fat.

Another study found that green tea extract causes calorie burning to increase by 4.6%.

 Recommended: 

Since the amount of ECGC varies, it’s important to check the label to see how many milligrams of catechins it contains. Most have around 50%. The brand I recommend is Biotrust Leptiburn.

9. Green Coffee Bean Extract

 

Before going on a trip to Costa Rica, I thought that green coffee beans were a special type of coffee bean. Then, I discovered that they are none other than just coffee beans that haven’t been roasted yet.

Green Coffee Bean Extract

Green coffee bean extract is one of the most popular weight loss supplements on the market and rightly so. It has also been used for the treatment of obesity in Central America and the Caribbean for many years.

It contains chlorogenic acid (CGA), which is said to be the powerhouse behind its metabolism-boosting effects. CGA is not found in coffee that has been roasted, and that’s why keeping the beans green is so beneficial.

It also contains caffeine, of course, which gives you a nice spurt of energy that you can use to burn off calories. However, caffeine is not the prize-winner here, as research has shown that decaffeinated green coffee bean extract prevents obesity. So, you can thank CGA mostly.

Effectiveness:

A study by the Journal of International Medical Research found that consuming 200 mg of green coffee rich in CGA led to an average weight loss of 5.4 kg, versus only 0.6 mg in the group taking the placebo.

Recommended: 

Green Coffee Bean Extract 800

10. Garcinia Cambogia Extract

 

 The skin of the garcinia cambogia fruit contains hydroxycitric acid (HCA), which works by increasing levels of serotonin in the brain, which reduces food cravings.

Garcinia Cambogia Extract
Effectiveness:

One study found that it significantly reduced visceral, subcutaneous, and total fat, and slightly decreased body weight.

Another study found that consumption of garcinia cambogia extract was associated with approximately 2 pounds of weight loss over an average of 8 weeks.

Recommended: 

Garcinia Cambogia weight loss formula

11. Whey Protein

 

 Whey protein isn’t just for bodybuilders. It’s also a great weight loss supplement!

whey protein - weight loss

Consuming higher amounts of protein is great for losing weight because it staves off hunger and helps maintain muscle so your body doesn’t burn that off instead.

Since muscle cells require more energy than fat cells, it makes sense to gain lean muscle and maintain it. And ladies, don’t worry about turning into a beefy gym rat. Getting enormous muscles just isn’t in our DNA, so don’t be afraid of the weights. They are your friend when it comes to slimming down.

Effectiveness:

A study by the Journal of American College of Nutrition found that consuming whey protein results in an average weight loss of 4.20 kg.

Recommended:

A lot of protein shakes are loaded with artificial sweeteners and basically toxic junk. This company is known for its high-quality protein supplements.

They make a low-carb protein shake that’s available in plenty of flavors (chocolate peanut butter!). They also have protein bars and cookies.

One time, I left one of their chocolate chip protein cookies in my car on a hot day and it was soft and gooey (I recommend doing this!).

Diet supplements on the market that do not have any research to back up their claims for weight loss (in humans) include:

 

12. Hoodia Gordonii 

 

Hoodia gordonii, usually just called “Hoodia,” is a succulent plant found in South Africa and Namibia, and has been marketed in the U.S. as a weight loss supplement.

Hoodia has been used by native African tribes to stave off hunger during long hunting trips. However, there is no actual evidence that it helps people lose weight. Maybe in the future it will be proven as an effective weight loss supplement, but for now, we just don’t have any positive findings.

Effectiveness:

Not proven effective. In addition, there are plenty of side effects such as vomiting and elevated blood pressure and heart rate. In fact, a study on women treated with Hoodia resulted in 208 cases of side effects in only 49 women.

13. Raspberry ketones

 

Raspberry ketones are the substances that give raspberries their aroma and have been thought to help people lose weight.

However, the raspberry ketones you buy on store shelves as a weight loss supplement are not natural at all, and are made synthetically.

Raspberry ketones

It is said that the molecular structure of raspberry ketones causes fat cells to release adiponectin, which plays a role in controlling blood sugar levels and regulating metabolism.

Effectiveness:

There is no research that has proven raspberry ketones as an effective weight loss supplement.

 

Conclusion

 

There are plenty of weight loss supplements out there on the market. Some work, some don’t. Or, at least haven’t been proven to work yet.

Top choices: Probiotics and Green Tea Extract.

Probiotics seem to treat one of the root causes of obesity, which is an imbalance of gut flora. And, green tea extract provides both caffeine and ECGC, which is a big double whammy against fat.

Of course, a healthy diet rich in whole foods packed with protein and fiber and low in carbs, along with exercise , is the best way to lose weight. But everyone could use a little help every now and then.

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NEW TO THIS BLOG? START RIGHT HERE

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

BEST VALENTINE’S DAY DESSERTS – SEX IN A PAN

BEST VALENTINE’S DAY DESSERTS – SEX IN A PAN

Let me give away one of the best Valentine’s Day desserts. 

Sorry for the daring title, here. That’s what my husband calls it. Sex in a pan. But the real name is Paleo Love Cake. Awesome , delicious recipe that we created for Valentine’s Day 2017. And I give it away to you below!

This is a great Valentine’s Day idea, and especially a great Valentine’s Day dessert for 2.

Delicious, yes. But also fat-burning, gluten-free, paleo, and super healthy. But no one needs to know that part.

You see, I specialize in weight loss and overall good health, of course. But I also love chocolate.

Are you a chocolate addict like me? LOL (awesome recipe below)

best valentine's day desserts

 

Chocolate is a funny thing, you know. Everybody loves chocolate. And everybody thinks it is so bad for you. Simply because it’s decadent.

Not true.

Don’t think for one second that you’re supposed to eliminate chocolate from your diet.

Here is why. Sure, indulging in the WRONG kind of chocolate will never help you. Any milk chocolate or semi-sweet chocolate is no good. Too high in sugar.

But…

 

If you can find chocolate with 72% to 99% of cocoa, then you’re in luck. It’s actually not that hard to find. The higher the content of cocoa, the lower the sugar content. So the higher the percentage, the more you can indulge without gaining an ounce.

 

In fact, dark, high-cocoa content chocolate is full of fiber, which always help your weight loss efforts.

 

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Truth be told, I spend a lot of time looking for or creating recipes so that you can both lose fat and overeat delicious chocolate desserts.

 

Once in a while though, I find a MAGIC recipe. In this magic Valentine’s Day chocolate dessert recipe below, there is chocolate of course, and many delicious ingredients that are paleo, gluten-free, grain free, and dairy free!

 

This miracle recipe will help you lose weight because:

 

  • It’s loaded with delicious high-fiber chocolate.
  • It’s low-carb and low-fat: It contains no flour, no refined sugar, no gluten, no butter and no oil.
  • It has only a few steps and takes 20 minutes to make.

 

 

Before I give you the recipe, remember to grab The French Paleo Dessert Cookbook , which has plenty of “magic” recipes just like this one.

 

 

Here is the recipe.

Print
PALEO LOVE CAKE Yum
Prep Time
1 hr
 
Course: Dessert
Servings: 12 servings
Author: Dr. Carissa Alinat
Ingredients
  • CRUST
  • cups walnut
  • ¾ cup pitted dates
  • 4 tbsp coconut oil
  • SECOND LAYER
  • cup almond butter
  • cup butter
  • 2 teaspoon apple cider vinegar
  • ½ teaspoon lemon juice
  • Salt to taste
  • THIRD LAYER
  • cup arrowroot flour
  • ½ cup coconut flour
  • 1 cup coconut milk
  • 2 tablespoon raw honey
  • 1 teaspoon vanilla extract
  • FOURTH LAYER
  • ½ cup coconut milk
  • ½ cup butter
  • ½ cup cacao powder
  • 2 tablespoon raw honey
  • FIFTH LAYER
  • ½ cup butter
  • ¼ cup coconut milk
  • 2 tablespoon raw honey
  • SIXTH LAYER
  • 72-85 % dark chocolate shaved with a vegetable peeler
Instructions
  1. To make the crust, pulse walnuts and dates in a food processor. Transfer to a bowl and work in the coconut oil, then press the mixture into the bottom of an 8-inch cake pan. Refrigerate.
  2. For the second layer, combine all ingredients together in a mixing bowl. Pour over the chilled crust. Refrigerate.
  3. For the third layer, mix the ingredients together in a mixing bowl and then pour over the chilled, hardened second layer. Refrigerate again.
  4. For the fourth layer, combine its ingredients and then pour it into the pan.
  5. For the fifth layer, mix the butter, coconut milk and honey with a mixer until very smooth and spoon over the chilled fourth layer. Top with the shaved chocolate.
  6. Chill the cake overnight.
  7. To serve, slice with a sharp knife and plate.
And we also made a quick, fun intro video that still makes people laugh. Watch for that thick French accent!

😍  GOOD READ? LET GOOGLE KNOW!

NEW TO THIS BLOG? START RIGHT HERE

You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

HOW TO MAKE A HEALTHY LUNCH

HOW TO MAKE A HEALTHY LUNCH

Do you know how to make a healthy lunch?

Readers ask me about healthy lunches all the time. It makes sense. You want to know how to make something, quickly, using what you already have in your fridge. Kind of winging it, if you will.

Remember, losing weight is 80% diet and only 20% exercise. So forget the crunches, it’s in the food. Your body is your temple, and if you want a fit and sexy body, or even just losing that stubborn belly fat, then you owe it to yourself to cook something healthy, daily. And something tasty too. Because healthy food that tastes like cardboard is not my idea of fast, healthy food. Delicious food is.

So much of cooking healthy has to do with organization. And so much about kitchen organization has to do with just “winging it”. You know what I mean, right?.. Not following a recipe. Having the freedom to create, put a nice meal together in minutes, only using what we have in our fridge.

It’s easier than you think. 

Maybe the easiest way to make it happen in the kitchen, is to rely on homemade soups and salads. I recently wrote about how to make soup at home, and how to make homemade salads. These are ultimate posts. Read them and you’ll just know how to, for a lifetime.

You’ll see in how to make a homemade salad that it’s not about recipes, it’s about a simple step-by-step formula. Once you have that formula, you can make any salad you want, including a wonderful and deliciously healthy Nicoise salad, or as the French call it, a Salade Nicoise.

 

You’ll find the recipe below of course, but check out this Facebook Live we did with my husband (he’s a chef). Nothing planned, we were working from home that day. We were ready for lunch. So we opened the refrigerator, evaluated the situation (what can we do with these ingredients?) and quickly came up with a solution.

We had a few hard-boiled eggs (I make the most perfect hard-boiled eggs!), some sweet peppers and other vegetables, and a single piece of fresh tuna. We also always have black olives, so there we had something.

This is what happened that day… This is how to make a healthy lunch. Also note that we’re describing how to make a salad dressing (you don’t want to rely on store-bought dressings! Very bad!), and my husband (a Frenchman) explains the differences between extra-virgin olive oil (good!), pure olive oil (bad!), light olive oil (bad!), and “estate” olive oil (great!).

Again, this video was nothing rehearsed. Just us hanging out at home in our kitchen, getting lunch ready in 10 minutes.

See, that was easy! 😉 🍴👙 👍

Making a healthy lunch at home is not that hard.

Now, of course you need some directions. I talked about it in a previous post but here is the magic formula to build a salad. This will guarantee success when you’re trying to put together an awesome salad, and still trying to lose a ton of weight at the same time. Because yes, eating a large salad with plenty of healthy ingredients and a lot of bulk (so that you are satisfy and don’t crave junk food later), is one key to your weight loss success.

how to make a healthy lunch - Salad recipe

Now a salad is not complete without a legit homemade dressing. That too is easy using our simple formula. Please don’t rely on nasty store-bought dressings. There is really no need for that, especially when you see how easy and fast it is to make one (literally 30 seconds).

 

salad dressing

And again, sorry to repeat myself, do not rely on store-bought salad dressings. They are full of useless, trashy ingredients that have no reason to be in there. Only to increase shelf life and squeeze more money out of you. No good.

 

salad dressings

You will find the recipe for Nicoise salad below. Even though if you apply our easy formulas, you don’t really need a recipe. Before I give away that awesome recipe, we’re also giving away a pretty nifty kitchen cheat sheet you may want to grab below.

That way, you can organize your kitchen in such a way that you only have useful, awesome, healthy ingredients that will help you lose weight, maintain your ideal weight, or just offer yourself and your family a proper lifestyle. Get started now and grab your free ebook.

Carissa Alinat ARNP

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Now, regarding the Nicoise Salad, and how to make a healthy lunch. As I said previously, my husband and I were just winging the Nicoise  salad that day. But you can make your own authentic French salad by following the directions below.

This is a classic salad from the South of France, where my husband is from. From the lovely town of Nice (don’t pronounce that like an American! 😉 🇫🇷 Here is what Wikipedia says about Salade Nicoise.

“The version known in Nice in the late 19th century was a basic combination of tomatoes, anchovies and olive oil, described as “simple food for poor people”. Over time, other fresh and mostly raw ingredients were added to the salad as served in Nice. A 1903 recipe by Henri Heyraud in a book called La Cuisine à Nice included tomatoes, anchovies, artichokes, olive oil, red peppers and black olives, but excluded tuna and lettuce. The dressing included olive oil, vinegar, mustard and fines herbes.

Former Nice mayor and cookbook author Jacques Médecin was a strict salad traditionalist. His 1972 cookbook Cuisine Nicoise: Recipes from a Mediterranean Kitchen called for the salad to be served in a wooden bowl rubbed with garlic, and excluded boiled vegetables: “never, never, I beg you, include boiled potato or any other boiled vegetable in your salade niçoise.” Médecin wrote that the salad should be made “predominately of tomatoes” which should be “salted three times and moistened with olive oil”. Hard-boiled eggs were added, and either anchovies or canned tuna, but not both. He incorporated raw vegetables such as cucumbers, purple artichokes, green peppers, fava beans, spring onions, black olives, basil and garlic, but no lettuce or vinegar. According to Rowley Leigh, Médecin believed that salade niçoise “was a product of the sun and had to be vibrant with the crisp, sweet flavours of the vegetables of the Midi.” Médecin advocated presenting the dish as a composed salad, commenting, “As the various ingredients that go into salade niçoise are of bright and contrasting colours, they can be arranged most decoratively in the salad bowl.”

An organization called Cercle de la Capelina d’Or, led for many years by Renée Graglia until her death in 2013, continues to protest against deviation from traditional local recipes. The group, which certifies restaurants in Nice, sticks with Médecin’s standards. They reject commonly included ingredients such as green beans and potatoes, as well as innovations such as including sweetcorn, mayonnaise, shallots and lemon.

In 2016, French Michelin-starred chef Hélène Darroze posted a salade niçoise recipe on Facebook that included cooked potatoes and green beans. According to journalist Mathilde Frénois, the reaction on Facebook was quick and hostile from the “purists”. Darroze’s version was called “a massacre of the recipe”, a “sacrilege”, and a violation of the “ancestral traditions” of the salad. She was warned that it is “dangerous to innovate”.”

 

Salad Nicoise or Niçois salad has been known in the US since 1920. Much earlier in France. It has evolved over the years and yes, the French still argue about what goes into it. In fact, when we released the Facebook Live video above, some of our Facebook friends from France (jokingly) argued with us. If you can read French, here is a heated exchange on what to put and what to avoid in Salade Nicoise. It all ended up with a promise to drink wine together!

 

Ok. Enough chit chat about how to make a healthy lunch or what ingredients Salad Nicoise should have.

Here is the exact recipe for salade Nicoise.

 

Print
Salad Nicoise Classique Yum
Prep Time
45 mins
Cook Time
10 mins
Total Time
55 mins
 
Course: Salad
Cuisine: French
Servings: 4
Author: Dr. Carissa Alinat
Ingredients
  • 1 pound red-skinned potatoes sliced 1/3 inch thick
  • Himalayan salt
  • 10 ounces green beans trimmed
  • 1 red pepper sliced
  • 1 green pepper sliced
  • 4 large eggs
  • 1/4 cup white wine vinegar
  • 2 tablespoons Dijon mustard
  • Freshly ground pepper
  • 3/4 cup extra-virgin olive oil
  • 8 cherry tomatoes halved
  • 1 leaves head Boston lettuce separated
  • 2 5 1/2 - ounce cans Italian or Spanish tuna packed in olive oil drained
  • 1 small can of anchovies
  • 1/2 cup nicoise olives
Instructions
  1. Put the potatoes in a medium saucepan; cover with cold water and season with salt. Bring to a simmer over medium-high heat and cook until fork-tender, about 5 minutes. Drain and transfer to a medium bowl and let cool. Reserve the saucepan.
  2. Meanwhile, bring a separate saucepan of salted water to a boil. Fill a bowl with salted ice water. Add the green beans to the boiling water; cook until crisp-tender and bright green, 2 to 4 minutes. Drain and immediately plunge into the ice water to cool; drain and pat dry.
  3. Place the eggs in the reserved saucepan and cover with cold water by about 1 inch. Bring to a simmer over medium-high heat, then cover, remove from the heat and let stand, 10 to 12 minutes. Drain, then run under cold water to cool. Peel under cold running water.
  4. Make the dressing: Whisk the vinegar, mustard, 1/2 teaspoon salt, and pepper to taste in a bowl. Whisk in the olive oil in a slow, steady stream until emulsified.
  5. Toss the tomatoes, green and red peppers in a small bowl with salt and pepper to taste. Add about 1/4 cup dressing to the potatoes and toss. Quarter the hard-cooked eggs.
  6. Divide the lettuce among 4 plates. Arrange the potatoes, green beans, hard-cooked eggs, tuna, anchovies, and olives on top. Add the tomatoes to the plates. Drizzle with the dressing and serve.
THE PALEO DIET FOR VEGETARIANS: WHAT YOU NEED TO KNOW

THE PALEO DIET FOR VEGETARIANS: WHAT YOU NEED TO KNOW

Can a vegetarian eat a Paleo diet? If you’re a vegetarian and are interested in following the Paleo diet lifestyle but don’t know if it’s possible, then read on. I will show you how to adapt Paleo diet principles into your vegetarian lifestyle so you can reap its great health benefits and also lose weight.

The Paleo diet seems to be spreading throughout the health and fitness world like wildfire. Ask any CrossFit junkie about Paleo, and they’ll be sure to give you an earful of information. But, with high amounts of protein and fat at its core, it may be difficult to see how vegetarians can get enough when the most common vegetarian sources of protein (e.g. legumes) are off limits.

 

 Difficult? Yes. Possible? Sure. However, there is a trade-off.

 

For some vegetarians, the avoidance of animal products is due to health concerns and is the main reason for becoming vegetarian. For others, it’s an ethical and environmental decision, and the nutrition aspect isn’t of much concern.

When it comes to the Paleo diet, the nutrition aspect is at its core. One of the main points of Paleo is to rid your body of added sugars, preservatives, and other toxic chemicals often found in grains, some nuts, and other refined food products. Basically, it aims for whole foods that haven’t been tainted by the hands of mankind. It’s a hunter-gatherer diet, and has been called “the caveman diet.”

 

 Why Paleo?

 

 

PALEO DIET FOR VEGETARIANS

 

Over most of the span of human evolution, our bodies adapted to metabolizing whatever foods were around at the time. This meant mostly meat and animal products, with some vegetables, fruits, nuts, and seeds, but in smaller quantities.

If you compare the period of modern agriculture (only a few thousand years) to the millions of years before it, eating refined grains almost happened overnight. Grains became the main staple of our diet, replacing most of what we were used to eating before.

 

Many scientists say that our bodies didn’t have the time to adapt to our new diet, causing autoimmune diseases and digestive problems such as Celiac disease, Crohn’s disease, rheumatoid arthritis, multiple sclerosis, lupus, Inflammatory bowel disease, and ulcerative colitis.

 

And, WEIGHT GAIN.

weight gain

Sure, grains served a purpose back during times of famine and protected us against starvation, but we don’t live in times like that anymore.

 

Take a look around and you’ll find a McDonald’s on every corner, Starbucks serving 900 calorie lattes, and you’ll also find a chain of weight loss clinics (how ironic!).

 

We are becoming more overweight and obese than ever before.

Americas obesity rate

 

Luckily, Paleo may solve these problems. In fact, research has shown that people lose more weight on the Paleo diet than any other compared diet.1

By eating whole foods that are low on the glycemic index (foods that have less of a negative impact on blood sugar levels), it’s easier to burn fat than to store it.

In addition, the Paleo diet has been found to be beneficial for those with diabetes and metabolic syndrome, and is also being studied as a treatment for multiple sclerosis symptoms.

 

Did you claim your free ebook yet?

Did you claim your free ebook yet?

 

Grab the Free Report: How To Beat Your Weight Loss Plateau and receive the Origin Weight Loss newsletter to help you cultivate your mindset, elevate your fitness, and empower your extraordinary life. I promise to never share your email address or spam you.

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Paleo Diet Principles

  • Eat: Meats, vegetables, fruits, nuts, seeds, sweet potatoes.
  • Don’t Eat: All grains, beans (including peanuts), legumes (chickpeas, etc.), grain-like seeds (quinoa, etc.), white potatoes, added sugar, alcohol, and dairy (although it is arguable).
  • Whole foods
  • Lots of healthy fats and avoidance of processed vegetable oils
  • Low glycemic load
  • Avoidance of preservatives and toxic chemicals
  • Organic and local whenever possible

Paleo-Vegetarian-ish Protein Options

 

 Best

  • The incredible, edible egg (with yolk!). They are a good source of high-quality protein and 13 essential vitamins and minerals, including choline and vitamin B12, which aren’t found in plant foods. You can meet the protein requirement of 0.36 grams of protein per pound of body weight each day by eating eggs, but since one egg only contains about 6 grams of protein, you will need to eat many eggs, so hopefully you really, really like them.

Better

 

  • Include dairy. This is regarded as a “gray area” in the Paleo world. Some say it’s Paleo, some say it isn’t. The reason why it’s often avoided is because milk can cause gut issues, usually because of either lactose (milk sugar) or casein (milk protein) or both. However, for those with a lactose sensitivity or intolerance, consuming a fermented milk product such as kefir or yogurt, versus drinking fresh milk, tends to have a different effect on the gut since the fermentation process eradicates the lactose. For those with a casein sensitivity or intolerance, they are better off avoiding cow dairy and choosing an alternative such as sheep or goat’s milk. And for those with an intolerance to both lactose and casein, fermented sheep or goat dairy products are the best option. In the end, if it doesn’t upset your stomach, dairy can be really useful as a source of protein.

Good

 

  • Include beans, legumes, and grain-like seeds. Although these are said to contain anti-nutrients such as phytic acid, and gut-irritant proteins such as lectins, some research shows that the soaking and cooking process can make them healthier to eat. The soaking process decreases the amount of phytic acid significantly, and the cooking process decreases the amount of lectins. However, this doesn’t hold true for soybeans or peanuts (did you know peanuts are actually beans?). It’s best to just avoid soy products because they are often not prepared in a way that lowers the amount of phytic acid. Peanuts should also be avoided since their lectins are very difficult to destroy even through cooking. To make eating grain-like seeds even healthier, opt for sprouted, such as sprouted quinoa. For a more in-depth discussion on this, I recommend reading Robb Wolf’s The Paleo Solution. So, if you’re okay with not following being strictly Paleo, eating beans, legumes, and grain-like seeds may be an option to get enough protein in your Paleo-Vegetarian diet.

Fair

 

  • Eat more nuts and seeds. Although nuts and seeds are recommended to be eaten sparingly in a Paleo diet since they are said to have high levels of inflammatory Omega-6 fatty acid, increasing the amount of nuts and seeds is feasible for vegetarians wanting to go Paleo.

Sample Meal Plan for the Paleo-Vegetarian Diet

 

 Breakfast: Protein smoothie with coconut milk, almond butter, berries, and chia seeds.

 Lunch: Carrot-ginger soup (see recipe and video below!)

 Dinner: Veggie burger with sautéed zucchini and mushrooms, and baked sweet potato fries. Kefir with berries for dessert.

 

Carissa Alinat ARNP

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Print
Carrot-Ginger Soup Yum
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
 
Course: Soup
Servings: 4 servings
Author: Dr. Carissa Alinat
Ingredients
  • 1 ½ pound carrots unpeeled and roughly chopped
  • 1 onion roughly chopped
  • 1 tablespoon fresh ginger roughly chopped
  • 1 clove garlic peeled
  • 1 tablespoon extra-virgin olive oil
  • 3 cups low-sodium vegetable stock
  • 1 leaves sprig fresh tarragon
  • 1 teaspoon chopped chives
  • Salt and pepper to taste

Monitoring Your Nutrients

 

Iron. Essential for hemoglobin in red blood cells, lack of iron can result in anemia, which is the most common nutrient deficiency. Vegetarians need to consume more (twice as much) iron than meat-eaters since plant-derived iron does not absorb as easily than meat-derived iron. However, there are plenty of Paleo-Vegetarian options for iron, such as dark leafy greens. To help absorption of plant-derived iron, you should also consume foods rich in vitamin C during the same meal, such as citrus. Also, having high quantities of coffee, tea, and chocolate can decrease absorption, so be wary of that. Cooking with a cast-iron pan can also increase iron levels, since the iron leeches onto food during cooking.

B12. This is found in animal products, although it is often added into fortified cereals. But since cereals are not included in a Paleo diet, and vegetarians don’t eat meat, finding a way to include B12 does not come easy. It’s important for red blood cell production and too little results in anemia. Besides meat, dairy provides B12, if you’re okay with it. We used to get B12 from the dirt (formed from bacteria!) on our produce, but since our society basically sanitizes our food before it gets to our table, we don’t get it that way anymore.

Zinc. This is an important nutrient commonly found in animal products and plays a role in immunity, cell function, and protein synthesis. Since vegetarians need to consume 50% more of the Recommended Daily Allowance of zinc than meat eaters, and consuming foods rich in phytates (such as broccoli and legumes) inhibit zinc absorption in your gut, it’s important to keep an eye on zinc. Paleo-Vegetarian foods with good amounts of zinc include asparagus, chard, spinach, and shitake and crimini mushrooms.

 

Should I take supplements if I am Paleo-Vegetarian?

 

 

Before taking any supplement, you should consult with your medical provider. While having a vitamin or mineral deficiency can have adverse effects on your health, too much can do the same.

 

Recommended Paleo-Vegetarian Guides, Meal Plans, and Cookbooks

 

 

In Summary

  • Following a Paleo-Vegetarian diet is possible, but you need to make sure you get enough protein and nutrients such as iron, B12, and zinc.
  • Paleo-Vegetarian-ish sources of protein may include eggs, dairy, beans and legumes, and nuts and seeds. But that depends on what you are okay with.

 

Did you claim your free ebook yet?

Did you claim your free ebook yet?

 

Grab the Free Report: How To Beat Your Weight Loss Plateau and receive the Origin Weight Loss newsletter to help you cultivate your mindset, elevate your fitness, and empower your extraordinary life. I promise to never share your email address or spam you.

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 P.S. Have a look at The French Paleo Burn, my weight loss program that helps you burn fat and feel great without counting calories, and you’ll be able to find plenty of Paleo-Vegetarian recipes inside!

Feedback, please! What are some of your favorite protein options as a vegetarian? And what made you interested in adding Paleo into your life? Please comment below!

References

  1. Young, J. (2014). A review of the modern Paleo diet: Effectiveness for weight loss. Proceedings from American Public Health Association 142nd Annual Meeting & Expo. New Orleans, LA: APHA.
  2. Boers, I., Muskiet, F.A., Berkelaar, E., Schut, E., Penders, R., Hoenderdos, K., … & Jong, M.C. (2014). Favourable effects of consuming a Palaeolithic-type diet on characteristics of the metabolic syndrome: A randomized controlled pilot-study. Lipids Health Dis, 3,
  3. Manheimer, E.W., van Zuuren, E.J., Fedorowicz, Z., & Pijl, H. (2015). Paleolithic nutrition for metabolic syndrome: Systematic review and meta-analysis. American Journal of Clinical Nutrition, 102(4), 922-932.
  4. Masharani, U., Scherchan, P., Schloetter, M., Stratford, S., Xiao, A., Sebastian, A., … & Frassetto, L. (2015). Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. European Journal of Clinical Nutrition, 69(8), 944-948.
  5. Pitt, C.E. (2016). Cutting through the Paleo hype: The evidence for the Palaeolithic diet. Aus Fam Physician, 45(1), 35-38.
  6. Bisht, B., Darling, W.G., Grossmann, R.E., Shivapour, E.T., Lutgendorf, S.K., Snetselaar, L.G., … & Wahls, T.L. (2014). A multimodal intervention for patients with secondary progressive multiple sclerosis: feasibility and effect on fatigue. Journal of Alternative and Complementary Medicine, 20(5), 347-355.

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