Home Diet What is The Primal Diet: Plan, Food List, Recipes, and Results

What is The Primal Diet: Plan, Food List, Recipes, and Results

what is the primal diet

Ten thousand years ago, the old parents of modern humans ate different food than those who walk on the earth today. For some experts, including Mark Sisson, author of The Primal Blueprint, this old way of living and eating is a healthier choice than today’s standard diet. Although the Paleo diet and the Primal diet are sometimes used as synonyms and are based on similar concepts, they are two different eating plans with their own sets of guidelines.

About 10,000 years ago, humans ate animals, insects, and plants available in their geographic area to get the protein, fats, carbohydrates, and nutrients needed to sustain life. To bring this method to a modern diet, the Primal eating plan recommends focusing on the quality of sources of animal protein, vegetables rich in colors, fruit, and healthy fats. So, this is not similar to the juice detox diet but could have similarities to the sugar detox diet.

It is an enhancing health system. You will need to get rid of grains, sugar and unhealthful fats in the form of trans and hydrogenated fats, and observe the appropriate portion sizes of the food you are eating. The Primal Blueprint also calls for low-level aerobic activity for two to five hours a week. Ideally, this exercise can be walking, cycling or swimming and should be done barefoot. Despite the fact that the Mediterranean diet food list is among the healthiest worldwide, the primal diet still occupies a higher rank on the healthy diet scale.

primal diet plan

According to Sisson, you can reprogram your genes to avoid certain modern diseases such as type 2 diabetes, arthritis or cancer.

The book develops around eight key concepts: our body prefers to burn fat rather than carbohydrates, cereals are not necessary, exercise has no efficacy in weight loss and control ( but you should do some) and so on.

The book ends with the ‘Primitive Path,’ a program that is a kind of a 21-day diet menu. This last section is a sort of journey through daily challenges, divided into the diet, exercise, lifestyle changes that indicate how to get the maximum benefit regarding health and fitness with the minimum amount of effort, suffering, and sacrifice. You will not even remember the grapefruit juice diet.

Out of the three macronutrients required by the human body, protein should have a priority; at least that’s what Sisson says. Minimally, you should eat 0.5 grams of protein per pound of lean mass every day. However, those who are moderately active need between 0.7 and 0.8 grams of protein per pound and athletes, or very active people, need up to 1 gram of protein per pound of lean mass. To determine what lean mass is, you need to know your body fat percentage.

For a woman who is 155 pounds with 25 percent body fat, a lean body mass is 116 pounds, and therefore she needs around 93 grams of protein a day if she is moderately active. Focus on eating high-quality sources of protein, and only organic food that you could buy from your old neighbor with some chickens. Milk and dairy products are all excluded, with two exceptions, valid in some cases; one of these is butter.

The Primal diet is more or less a low-carb diet. According to Sisson, carbohydrates drive insulin, which increases body fat. Therefore, one only wants to eat enough carbohydrates to provide glucose for the brain and occasional anaerobic exercise. The Primal diet calls for 100-150 grams of carbs per day in general but less than 80 grams per day if you want to lose body fat. Carbohydrates should come mostly from legumes, vegetables, and some fruit.

Fat, on the other hand, is not limited, in fact, and is encouraged. Options include nuts, avocados, coconut, butter and olive oil. After determining how many calories you have eaten from protein and carbohydrates, the rest of your daily calories should come from fat. You can also take these fats from soybean oil, sunflower oil, peanut oil, margarine.

Sugar and alcohol are limited, like for all the typical balanced diet. They are not included in the fibromyalgia diet food list. Of course, it is worth remembering that a good glass of wine will not kill you.

How much of every nutrient should you eat? According to the food and drug administration are recommended a quantity of about 10-20% proteins, 10-20% fat, and 50-60% carbohydrates.  Mark Sisson’s diet gives the priority to the protein, around 40-50% then there are fats which are 25-35% of the calories intake an finally carbohydrates 15-25% of the calories.

What is the primal diet food list

In the primal diet, the main source of nutrients will come from fresh and organic food. If you want to follow this type of diet, then you should add the following to your grocery list:

A lot of vegetables and fruit that can be fresh, fermented or frozen and of any variety. To be consumed both raw and cooked.

For the selection of roots and tubers mark recommends: artichoke, daikon, dandelion, parsnip or sweet potatoes, these are always a good choice.

Fish, eggs and meat; you should go to the farmer’s market to get these products, to get the best quality and less processed food.

Take only high-quality fats, with the characteristic of monounsaturated and omega-3 fats. Coconut oil, olive oil, fish oil (also lard and bacon but don’t overeat on these items).

You can also have a lot of spices and aromatic herbs, choose your preferred. You can also check the Zone diet meal plan.

Now let’s see in detail what can and can not be eaten, an example of a primal diet menu could be composed like this:

At breakfast, eat a fruit – perhaps an orange – with smoked salmon and some walnuts.

At lunch, you can consume a big slice of turkey breast topped with almonds and raspberries. Never miss a mixed salad seasoned with olive oil and lemon juice.

Afternoon snack – for example, you can have two slices of raw bresaola. This could be a great option for women.

At dinner, what is a good option are some lean veal escalopes with vegetables of your choice that are also cooked. You can finish your meal with some white melon and sunflower seeds. The perfect combination for those suffering from constipation.

Do not believe those who promise you the moon; but, according to some online sources , the primal diet works! In 3 weeks you could lose about 5 kg if you also associate a little movement with this diet. Always, go to a specialist doctor before starting any diet or starting a sport: only one visit can reassure you about your health, and a nutritionist will be able to follow you on this new food course! When you take a look at the before and after results, you will get encouraged to follow the system that is not similar to any vegan diet.

Some tasty primal diet recipes

The Kiev Chicken is a chicken breast stuffed with butter with aromatic herbs, then breaded and fried or baked.

Ingredients for one serving:

  • Two slices of chicken breast of the total weight of 200 gr, preferably grown outdoors (here indications for purchase)
  • 1/2 egg
  • 30 gr of peanut flour (you can make it grinding some peanuts)
  • 5 g of extra virgin coconut oil or lard
  • Prepare the chicken slices: with meat, mallet makes thinner each slice of chicken to get about half a centimeter thick.
  • Take the extra virgin coconut oil that you previously seasoned with some herbs of your choice (like paprika, garlic, and oregano).
  • Arrange the chicken slices on a plate. Season with a pinch of salt and pepper. On each slice place, a little bit of the coconut oil seasoned with herbs and then roll the slice very tight.
  • Wrap each roll with a paper oven sheet and refrigerate for about one hour (or even for one night) to compress the meat well and keep the shape.
  • Prepare two large bowls: whisk the egg with a pinch of salt, in the other pour the peeled almond flour with a pinch of salt.
  • Dip the chicken rolls first in the beaten egg and then in the peeled almond flour completely covering each part.
  • In a non-stick pan heat some extra virgin coconut oil, when it is hot cook the chicken rolls for about 3 minutes on each side or until browned.
  • When the rolls are all golden,  place them on a baking paper and complete the cooking directly in a preheated oven at 180 ° C for about 15 minutes.
  • Remove from the oven and let the chicken rest for a few minutes before serving.
  • Serve the Kiev chicken with the remaining coconut sauce, with some raw vegetables as a side dish.

The results of the primal diet

The Paleo diet and people like Mark Sisson and Gary Taubes are in favor of consuming saturated fats in quantities that can be scary to most people since they have discovered through their research and experience that saturated fat is both healthy and essential to our lives.

Eating Paleo in our society is hard! The typical breakfast in the United States consists of donuts, bacon, fried eggs, slices of bread with a lot of butter and additives. Everyday foods like these are often industrial and with a lot of processing behind them. For example, also eating in a restaurant can also be hard, since Primal food is not something that is on a menu. Eating in this way requires good planning and motivation.

Criticism about this diet is often associated with the expansive cost to sustain this diet. Mark and other developers of the Primal diet recommend eating mostly organic fruits, and vegetables, only farmer’s meat, also wild fish and organic chicken. Surely this is a really good choice, but you shouldn’t forget that these types of food are often more expensive in stores.

Even Sisson admits that since men no longer live in the Paleolithic age, new factors must be addressed. He recommends taking a daily multivitamin as well as supplementing with fish oil rich in omega-3 fatty acids, whey proteins, probiotics and vitamin D. Also; the Primal shopping list allows for alcohol and dark chocolate to be enjoyed in moderation.

Because they are so similar, the Paleo diet, that is developed by Dr. Loren Cordain, and the Primal diet are often confused or referred interchangeably. The fundamental difference is based on the opinion of saturated fats; the Paleo diet limits saturated fats, while Primal does not. Furthermore, according to Sisson, artificial sweeteners, such as those on a soda diet, are acceptable on Paleo but not on Primal.