the best diet for 2,5 millions years! YOU Want to lose weight or to feel young and fit again? The Paleo diet is perfect for you!

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Evelyn Waters
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become paleo 20 delicious paleo recipes 14 days of

1 the best diet for 2,5 millions years! YOU Want to lose weight or to feel young and fit again? The Paleo diet is perfect for you! PALEO EAT WELL TO FEEL BETTER a complete guide to become paleo 20 delicious paleo recipes 14 days of planning 100% 100% no GLUTEN no dairy no toxines

2 Let food be thy medicine and medicine be thy food. Hippocrate

3 The complete guide of PALEO table of contents INTRODUCTION An era when obesity was not a problem 9 A review on our era 12 UNDERSTANDING THE PALEO DIET The origins of the Paleo diet 16 Why become Paleo? 17 TO LOSE WEIGHT NATURALLY 17 TO PREVENT CERTAIN DISEASES 19 TO BE IN A BETTER PHYSICAL SHAPE 21 Benefits of the Paleo diet 22 Success stories 23 NUTRIENT COMPOSITION MICRO AND MACRO-NUTRIENTS 25 Macro-nutrients 26 PROTEINS 26 LIPIDS 27 CARBOHYDRATES 29 Micro-nutrients 30 VITAMINS 30 MINERALS AND TRACE ELEMENTS 30 ESSENTIAL FATTY ACIDS 30 AMINO ACIDS 31

4 A PERFECT START FOR THE DIET What should you eat? 33 Foods you can eat - generously 34 List of authorized foods 36 Foods you can eat - moderately 37 Foods you must avoid - entirely 38 List of forbidden foods 41 Should you have health problems 42 How to pick out the right foods? 43 MEAT, EGGS AND FISH 43 FRUITS AND VEGETABLES 47 THE DAILY PALEO DIET The Paleo food pyramid 51 Which Paleo man will you become? 53 LEVEL 1 > PALEO BEGINNER 53 LEVEL 2 > ADVANCED PALEO 54 LEVEL 3 > CAVEMAN 55 Make Paleo your lifestyle more than just a diet 56 8 mistakes you must avoid 57 DAYS OF PALEO PLANNING Strategy of a Paleo meal 61 THE STARTER, LADEN WITH NUTRIENTS 62 THE MAIN COURSE, AN EXCELLENT SOURCE OF PROTEIN 62 THE DESSERT, AN OPTION? 63 AND WHAT ABOUT THE BREAD, THE CHEESE AND THE WINE? 63 First week 65 Second week 67 DELICIOUS PALEO RECIPES Before preparing your recipes 70

5 STARTERS MASHED CARROTS WITH COCONUT MILK 72 SCALLOPS TARTARE WITH MANGO 74 GUACAMOLE STUFFED EGGS 76 SWEET POTATO SALAD 78 MAIN COURSES DUCK BROCHETTE WITH HONEY 82 BREADED FISH WITH COCONUT 84 GRILLED CHICKEN WITH LEMON 86 BEEF STEW WITH CABBAGES 88 HONEY GLAZED LAMB SHANKS 90 SEA BASS EN PAPILLOTE WITH HERBS 92 NEO-TORTILLA 94 SHRIMP BROCHETTES WITH 3 CITRUS FRUITS 96 DESSERTS DARK CHOCOLATE DIPPED FIGS 100 BANANA ALMOND 102 MUFFINS 102 PANNA COCOTTA WITH 104 RED BERRIES 104 RED BERRY 106 APPLE SAUCE 106 DRINKS COCONUT MILK HOT CHOCOLATE 110 BANANA AND RED BERRY SMOOTHIE 112 MATCHA GREEN TEA LATTE 114 SAUCES MAYONNAISE 118 GUACAMOLE 118 VEGETABLE COULIS 119 AVOCADO PESTO 119 CONCLUSION

6 Copyright 2015 PALEO REGIME All rights reserved. The entire content of this ebook is the private property of its author. No part is authorized to be duplicated or passed on without the prior authorization of its author. Any infringement of this regulation will be liable to prosecution.

7 8 reasons why you should become paleo ➊ It is based on unprocessed whole foods, which means fewer additives and trans fatty acids and no salt or sugar at all. ➋ It is low in saturated fats and rich in "good fats" to promote better health conditions while reducing your cholesterol levels and other inflammatory phenomena. ➌ It has a low level of salt while being rich in potassium, leading to a lower blood pressure. ➍ It has a large amount of proteins and food fibers, providing you a feeling of fullness and a less desire for short snacks. ➎ It helps you get rid of those extra kilos and regain your healthy weight. ➏ It comes with a low GI (glycemic index), protecting you from sudden blood sugar rises. (click here for more information) ➐ It is rich in phytochemical compounds, which can contribute to the prevention of certain cancer types. ➑ It helps maintain your body ph level. Modern diets involve a massive production of acids, resulting in a loss of calcium and sometimes leading to several adverse health conditions (kidney stones, arthritis, chronic fatigue, headaches, increase in the premenstrual syndrome, cutaneous conditions, etc.). On the contrary, the paleo diet creates a more alkaline environment.

8 INTRODUCTION

9 the complete guide of PALEO Congrats! You ve just embarked on a journey that will open doors to a new life within a few weeks. The first step is often the hardest to jump over, but you ve already succeeded! So well done and welcome! An era when obesity was not a problem An era when obesity was not a problem, and an era when such a countless number of health conditions were moreover unknown. Studies conducted on our ancestors skeletons strongly testify this fact. But you may probably oppose to this and say that the life expectancy of our ancestors was however much lower than ours? In fact, recent studies have concluded that during the early years of strong infant mortality, the life expectancy of a Cro-Magnon adult was to some extent, identical to that of a seventeenth century Frenchman, despite the particularly hostile environment. Today, our environment is far less hostile and our life expectancy is steadily increasing, only with the exception of increasingly adverse health conditions. Let us now try and understand what exactly has changed. [ 9 ] The complete guide of PALEO

10 Our DNA has remained unchanged for more than years. Scientific research has shown that it corresponds to that of our Paleo ancestors who have been exercising on hunting, gathering and fishing to procure their main food supply. Their diets have included fruits and fresh vegetables, fresh meats or fish. None of the following foods were consumed for millions of years: Dairy products (6000 years BC) Grains ( years BC) Salt ( years BC) Sugar (4th century BC) Potatoes (after 1750) Pesticides (after 1930) Additives (after 1950) Soft foods (after 1960) years ago, with the outbreak of the agricultural revolution, our nutritional habits were entirely disrupted with the subsequent introduction of new products such as grains, dairy products, refined sugars, salt, processed products These products do not naturally comply with the mankind, nor are our genes accommodated to the assimilation of these types of food by our body and the consequences are doubtlessly distressing. As a result, the modern man is currently suffering from a growing obesity epidemic along with a rapid development of chronic diseases, which are particularly found to be increasing among youth Is there really an effective solution to this chronic problem? The best solution would be to combat the root cause of this problem before remedying its consequences as is done by expensive modern medicine claiming to have reinforcing medications. And the root cause of this problem lies right on our plates; they are modern and industrial food! Settling on the paleo diet could at first turn out to be a little difficult. How many people do you think come to tell me that they are better off with this or that food (bread, cheese or pastas) and that there is no way they would do without it. But believe me, with a little motivation and a strong desire to actually see yourself finally being physically fit or to considerably reduce many of your health problems from which you ve been suffering for years; you are certain to be capable of doing so. But if you still have doubts about it, motivate yourself by reading the success stories of those who ve been following the Paleo diet for years and would turn back for nothing else (read their success stories). [ 10 ] The complete guide of PALEO

11 It is highly recommended that you should strictly follow this Paleo diet over a dietary period of at least thirty days, in order to remove harmful toxins stored in your body and to re-configure your body s biochemical functioning. This transitional period will help you break away from most of your bad habits. If junk food, factory feedstuffs and sweets or slow-burning sugars are usually found on you plate, your first days could certainly turn out to be rather difficult. Even if you ve judged yourself to have quite a healthy balanced diet so far, you will soon realize that the Paleo diet switchover isn t so easy at the beginning. In fact, you ll see we are totally addicted to sugar, bad fats and several other hidden substances! Hence, your start off may prove to be a little difficult but some of you will surely reap its benefits within the first couple of days of the diet, while others will take more time. However, in all cases, if you hold onto it, you certainly won't regret it. [ 11 ] The complete guide of PALEO

Warm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77

Warm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77 Warm up # 76 What do you think the difference is between fruits and vegetables? Warm up # 77 Which of these are vegetables and which of these are fruits? Apples Tomatoes Onions Pumpkin Lettuce Broccoli