The Paleo protocol is not a new-fangled diet, but an nutritional strategy that many proponents of preventative medicine choose today. It was proposed in 1970 by gastroenterologist Walter L. Voegtlin. It is based on the diet of mankind from Paleolithic times, which is why it is also called the Paleolithic diet or the Stone Age diet. Today, some experts consider the requirements of the paleo protocol controversial, but in general its benefits are rarely questioned. The main result that nutritionists and nutritionists want to achieve when prescribing this protocol is the correction of metabolic dysfunction. At the moment, there are two directions: the paleo-autoimmune protocol and the ordinary paleo protocol. There is a fundamental difference between them: the first is intended for people with autoimmune diseases, which is why the list of permitted products is being reduced. And the second, according to nutritionists, is suitable for those who want to normalize the functioning of the gastrointestinal tract. In both cases, the protocols must be prescribed by a nutritionist or dietitian.
The Do's and Don'ts of Dr. Sarah Ballantyne's Paleo-Autoimmune Protocol
As mentioned above, the paleo protocol is a very individual matter, so before you start implementing it, you should get tested and find out what the state of the balance of nutrients, vitamins and microelements is in your body. Based on the results obtained, it will become clear which foods and in what proportions you should add to your diet, and which ones you should avoid. Dr. Sarah Ballantyne's Paleo Autoimmune Protocol is the most basic. The essence of this protocol is to exclude foods that stimulate inflammatory processes and establish the required consumption rate of permitted options. The paleo protocol, like the keto diet, guarantees saturation due to the correct ratio of polyunsaturated and monounsaturated fats in the diet. It is this diet that is adjusted in accordance with individual characteristics by a representative of the medical Instagram community, endocrinologist Katya Young.
For what diseases is it prescribed: autoimmune protocol (AIP)
Nutrition is prescribed for all autoimmune diseases. Their list is quite extensive.
List of the most common autoimmune pathologies for which this diet is prescribed:
- Rheumatoid arthritis.
- Psoriasis.
- Sarcoidosis.
- Nonspecific ulcerative colitis.
- Pernicious anemia.
- Autoimmune enteropathy.
- Chronic active hepatitis.
- Vitiligo.
- Addison's disease.
These diseases damage the cells and tissues of organs and harm the immune system. If the body is not helped at this moment, the development of the disease will continue, and the person’s well-being will seriously deteriorate. Proper nutrition, on the contrary, will help you recover and stop the development of pathology.
The diet is safe and effective, which is why doctors recommend it to their patients. It will not lead to complete recovery, but will lead to stable remission.
The disease will stop developing, and the optimal level of nutrients in the body will be restored.
The gut-autoimmune disease connection
According to scientific evidence, there is a connection between the intestines and the autoimmune group of diseases. Scientists have experimentally established the role of intestinal bacteria, which can provoke abnormal behavior of immune cells.
According to other scientific justifications, prolonged inflammation in the gastrointestinal tract changes the structure of the intestinal walls, which becomes more porous. This consequence is associated with autoimmune pathologies. It is believed that the Autoimmune Paleo Protocol diet alleviates symptoms, reduces the frequency of relapses and reduces the need for drug maintenance of the patient.
Basic principles
Before you start following this diet, you need to familiarize yourself with its principles:
- The diet is based on vegetables, fruits, nuts and seeds.
- You need to consume only natural food without sweeteners or food additives.
- The functioning of the immune system will significantly improve due to the consumption of berries. They are definitely included in the menu.
- It is recommended to consume vegetable protein, which is found in hazelnuts and almonds.
- White sugar is prohibited during the diet. It is replaced with honey or coconut sugar.
No less attention is paid to drinks. Coffee and black tea raise blood pressure and disrupt the functioning of certain body systems. Instead, they consume water, green tea, and freshly squeezed juices.
Food is prepared by baking, boiling or steaming. Fried foods will negatively affect health and aggravate the patient’s condition.
Daily calorie content is 2200-2400 kcal, weight - 2.3-2.5 kg. Food is consumed every 2-3 hours; you cannot overeat or starve.
Effect on the body
This diet eliminates the symptoms of autoimmune diseases. They go into remission and stop developing.
Digestion and metabolic processes are normalized. Thanks to the consumption of fruits, vegetables and berries, the immune system is strengthened and begins to work correctly.
A person feels better; he has strength and energy. Eliminating junk food from the menu leads to weight loss. Extra pounds disappear, the body becomes more toned.
Doctors remind that such a diet restores healthy intestinal microflora and normalizes the functioning of the hormonal system. It is possible to prevent the development of systemic diseases.
List of autoimmune diseases
The American Association of Autoimmune Diseases lists 143 pathologies classified as autoimmune. Among the most famous of them:
- Psoriasis;
- Rheumatic fever;
- Crohn's disease;
- Vasculitis;
- Uveitis;
- Ulcerative colitis;
- Type 1 diabetes;
- Scleroderma;
- Restless legs syndrome;
- Reactive arthritis;
- Psoriatic arthritis;
- Post-myocardial infarction syndrome;
- Polymyositis;
- Peripheral neuropathy;
- Optic neuritis;
- Neutropenia;
- Narcolepsy;
- Multiple sclerosis;
- Myositis;
- Sarcoidosis;
- Lupus;
- Lichen;
- Fibrous alveolitis;
- Erythema nodosum;
- Endometriosis;
- Celiac disease;
- Autoimmune urticaria;
- Autoimmune hepatitis;
- Sjögren's syndrome;
- Addison's disease.
The list of autoimmune diseases is quite wide, and they all require special attention and targeted therapy. Timely diagnosis, proper treatment and compliance with recommendations - these measures together help to weaken the recurrent factor, adapt the patient to new living conditions and strengthen his social position.
Advantages and disadvantages
Benefits of the diet:
- Beneficial effects on the body.
- Getting rid of extra pounds.
- Varied menu.
- Your health improves already in the first days of the diet.
- No need to starve.
This diet has only one drawback - the need to give up some familiar dishes. It’s not easy to eat right at first; you’ll have to get used to the new diet.
Contraindications: pregnancy, age under 18 years, allergies to products included in the menu. The diet has no other contraindications.
How to switch to the Paleo diet correctly
Any changes in diet are very stressful for the body.
You need to switch to a primitive diet gradually. Prohibited foods are not given up immediately, but are eliminated several times a day. It is also recommended to drink more water, since thirst is often confused with hunger.
It is better to start a diet during periods of good mood and well-being. Motivation also plays an important role. It will help you avoid going off the diet.
Before you get used to such a diet, you will have to muster all your perseverance and patience. But subsequently it will be possible to notice positive changes in the form of reducing the load on the liver and pancreas and eliminating chronic diseases.
List of permitted and prohibited products
The menu can include:
- Vegetables.
- Fruits.
- Berries.
- Dried fruits.
- Nuts.
- Honey.
- Meat - chicken, beef.
- Fish.
All vegetables, fruits and berries can be consumed . If we talk about meat, then only chicken and beef are acceptable; consumption of other varieties should be avoided. You can eat fish, but only lean fish.
It is useful to add avocado, walnut, and flaxseed oils to dishes. Green tea, freshly squeezed juices and dried fruit compotes are acceptable drinks.
During the diet, the following foods are prohibited:
- Porridge.
- Chips.
- Alcoholic and sweet drinks.
- Pasta.
- Sweets - chocolate, sweets, jam, jam, marshmallows.
- Floury.
- Ice cream.
- Dairy products.
- Fatty meats.
It is also necessary to avoid salt, ketchup, and mayonnaise . Butter and margarine are strictly prohibited. Food should be without artificial additives.
You should not consume legumes, coffee, black tea: they contribute to the deterioration of well-being. They cannot be consumed even in small quantities during a diet.
For children
The Paleo diet is an unusual option for solving children's health problems. For allergies, autoimmune diseases, psoriasis, lupus, digestive disorders, and hormonal imbalances, it is recommended to resort to this diet. To captivate your child with this idea, you should:
- Replace confectionery products with sugar-free sweets. To prevent your child from experiencing stress, you should first allow ice cream or candy on the weekends.
- Minimize the amount of grains in your diet. It is advisable to switch to whole grain bread instead of buns and bread.
- Introduce animal proteins.
- Switch to baking with fruit and honey.
- Children enjoy going out into nature once a week to pick berries and mushrooms.
Sample menu for the week
Nutritionists have compiled a menu that matches the diet and contains only healthy foods:
| Day of the week | First breakfast | Lunch | Dinner | Dinner |
| Monday | Omelette | Banana | Fish with Chinese cabbage | Potato casserole |
| Tuesday | Cottage cheese casserole | Peach | Chicken breast with vegetable stew | Boiled broccoli |
| Wednesday | Fruit salad | Candied pineapple | Vegetable soup | Avocado and apple salad |
| Thursday | Cottage cheese with berries | Salad of tomatoes and cucumbers | Jacket potatoes with baked fish | Pumpkin cream soup |
| Friday | Grated carrot salad with raisins | Fresh apple | Potato casserole | Boiled chicken with cauliflower |
| Saturday | Omelette | Glass of carrot juice | Boiled seafood with green salad | Zucchini puree |
| Sunday | Fruit salad | Handful of nuts | Chicken breast with celery and cucumber salad | Steamed fish with broccoli |
The menu is based on vegetables and fruits. They add meat or fish, but only lean ones. Vegetable soups are acceptable. A vegetable salad is suitable for dinner.
Dairy products are prohibited , but cottage cheese is acceptable in small quantities, supplemented with berries or dried fruits. This dish is very beneficial for the body.
If you are slightly hungry, you are allowed to eat a fruit, a handful of berries or nuts. There is no need to endure hunger.
Doctors' opinion
Reviews from doctors about this diet plan are mixed. Some restrictions are quite reasonable - giving up sugar, alcohol, for example, limiting milk will benefit the gastrointestinal tract . Long-term processed oils are also more likely to be harmful, so you will not lose anything by abandoning them.
But a complete rejection of starchy vegetables and cereals, according to doctors, is unfounded . Proponents of this restriction believe that there is no necessary enzyme to digest them. But doctors have a different point of view: evolution has changed our digestive tract, and it is adapted to starch-containing foods. And legumes and grains are also useful.
Whether to follow this regime or not - the decision is yours . But I advise you to ask your doctor’s opinion before starting.
Recommendations from nutritionists for the duration of compliance
To make such a diet more beneficial, follow a few simple rules:
- It is recommended to consume food at the same time so that metabolic processes work correctly.
- If a person feels strong, he is allowed to go in for sports. The load should not be too intense. Outdoor sports games are especially recommended.
- You should not skip breakfast, even if you have no appetite. You need to eat some fruit or prepare a fruit platter.
- The effect of the diet will be enhanced by the correct daily routine and sufficient sleep. It is necessary to rest periodically.
Nutritionists advise drinking a glass of water 20-30 minutes before dinner so as not to overeat. This will have a beneficial effect on metabolism and prevent disruptions.
You should forget about sweets, but if you want something sweet, honey and dried fruits are allowed. As an exception, you can eat a little marmalade.
Customer Reviews
According to customer reviews, the paleotic diet works as follows:
- Helps to lose weight (first results in a month, weight loss on average 3-4 kg during this time).
- Accelerates metabolism (fat layer does not grow, but is deposited).
- Gives lightness (no feeling of heaviness in the stomach).
- More energy appears (compared to the classic pp mode).
- The food is not weighed, the KBJU is not calculated (this is tiring).
- The skin becomes cleaner (rashes, inflammation and peeling go away).
- Cellulite is reduced (the effect is more noticeable if in addition you use massages and anti-cellulite cosmetics).
- Gives a feeling of “unloading” after the holidays (in 1-2 days).
- Normalizes the sleep cycle (it’s easier to fall asleep, you feel fresh in the morning).
- Weight loss is long-term (if you follow the instructions after cancellation, the lost kilograms will not come back).
