The Importance Of A Healthy Diet And Exercise

Just hearing the terms „work out” or “exercise” causes many people to cringe. Yet it is a proven fact that exercise is an important concept for a healthy body and diet routine. Dieting alone will help anyone lose weight, but they must include exercise and working out; as part of the regime to maintain the weight loss and healthy body.

Paleo Diet ExerciseLearning to incorporate an exercise program, as easy as walking daily, will increase your weight loss with a healthy diet. Since many people are stationery for most of their day, adding the exercise to their lives will increase the benefits of the diet. Increasing the amount of activity increases the effects of the healthy eating habits.

Eat healthly food, avoid sugars and fatty foods

Eating a healthy diet with a plan rich in protein, good carbohydrates, Omega-3, and low fat foods is necessary for a serious dieter. Adding fresh vegetables and fruits to the diet provides the essential nutrients to the body. Removing the condiments and fried foods from the diet also is a great way to improve the eating habits.

Avoiding sugary and fatty foods in the diet will increase weight loss when including regiments of walking, jogging, swimming, and riding a bicycle. A healthy diet with exercise creates a healthy life style that will provide long-term weight management as well as a healthier body that is resistant to diabetes, heart disease, and other health complications.

Drink 8-ounce glasses of water daily

Drink water


Add water to the daily diet. Drink eight 8-ounce glasses of water to keep the body hydrated and flush out the toxins and fat from the body. The body needs water to have healthy lungs, kidneys, liver, hair, nails, bones, and teeth. Water in the diet also helps the person feel full (temporarily) and removes the urges to eat to relieve the feelings of hunger.

Avoid caffeine

Avoid caffeine in coffee, tea, and sodas. The caffeine is not a good chemical for the body. Many feel caffeine energizes them but in reality, it actually causes fatigue when the levels drop thus creating weight gain due to the lack of energy to be active.

The more a person is active the more they will lose weight. They will have more energy, from the higher levels of exercise, which will then cause them to burn the stored fat. Losing the stored fat decreases the weight and provides a better looking body for many people.

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A healthy diet that changes life

Using a healthy diet ( like Paleo diet ) combined with exercise and workouts can become a standard way of life, leading to a longer life span and a healthier body; that can fight off diseases and even the common cold. The well-maintained body is able to fight off heart disease, obesity, diabetes, cancer and other diseases. People have changed their lives with a healthy diet, a good exercise program; consequentily adding more productive years to their life span.

Paleo diet vs Keto diet

In terms of burning fat more proficiently, accelerating weight loss, and living an all-around much healthier lifestyle, two diets have been on the adnger zone of health enthusiasts: the Paleo diet and the Ketogenic diet. While both diets include many of the same foods and have overlapping similarities and benefits, each has a different purpose. Let’s look into how the Paleo as opposed to Keto diets measure up against one other, which one is right for you, and why.

What is Paleo diet?

See this previous post for more information about Paleo diet: What is Paleo diet?

paleo diet

What is Keto diet?

The Keto diet is targeted mostly towards those who wish to experience dramatic weight loss. However, the Keto diet can also assist in improving medical ailments such as type two diabetes and cognitive disorders such as Alzheimer’s disease. Actually, the initial reason for the Keto diet was to avoid and treat seizures, when it was initially uncovered in the 1920s. But today, the Keto diet is most beneficial known as an instant weight damage and fat reducing strategy.

The reason why the Keto diet stimulates accelerated weight reduction better than most diets is basically, because it teaches your system to get rid of fat more successfully by stepping into a metabolic express called ketosis. Ketosis is the state of hawaii your body gets into when sugar ( your preferred gas source ) isn’t designed for energy. So, as a back-up power source, the body will commence to burn essential fatty acids instead, which produces ketones.

Now, for your system to get rid of fat rather than blood sugar, you must greatly limit carbs from your daily diet (reducing the quantity of carbs you take in down to about 5% of your daily diet), while all together increasing your excess fat consumption up to 75% of your daily diet. Having less carbs leaves the body without choice but to burn up essential fatty acids in your excess fat stores as gasoline. This is one way weight loss and weight damage occurs.

Learn more about the ketogenic diet: Check out this amazing Ketogenic diet program

The Paleo diet vs Keto diet: What are they similar to each other?

The Keto and Paleo diets they’re similar in these ways:

  • No grains
  • No legumes
  • No sugar
  • Accentuation on healthy fats: nuts, seeds, animal fats, coconut oil
  • Eating quality animal protein
  • Eating a lot of non-starchy vegetables and leafy greens

Main differences between Paleo and Keto diets

Whilst both the Paleo and Keto diets can be used to achieve a certain outcome, the Keto diet is more strenuous and targeted, while the Paleo diet is more of any long-term lifestyle choice that can produce certain health benefits ( including weight loss ) but isn’t as restrictive or strong as the Keto diet. Here are the key distinctions between the Paleo and the Keto diet.

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1. The Paleo Diet Isn’t Necessarily Low-Carb, High-Fat.

The Paleo diet may limit grains, legumes, and processed sugar, but there is no real limit to the quantity of carbs you can eat as it pertains to super fruit and starchy fruit and vegetables, such as squash, nice potato, and pumpkin. You can even use natural sweeteners liberally on the Paleo diet, such as organic honey, coconut nectar and 100 % pure maple syrup, which can be higher in carbs.

The actual fact that the Paleo diet does not have any focus on carb intake means the body will likely continue using up glucose as energy, if you don’t intentionally limit carbs to a minimal enough ratio (around 5%) to type in ketosis.

The Paleo diet also stimulates healthy fatty acids like the keto diet will, but again, a person may easily ingest carbs from super fruit and starchy fruit and vegetables as 60% of the diet and fat as 10% with their diet but still be carrying out a Paleo diet effectively.

paleo diet: dairy

2. The Keto Diet Doesn’t Restrict Dairy products.

Dairy products are allowed on the Keto diet (although depending on who you ask, they’re not necessarily encouraged).

As we protected above, the Paleo diet gets rid of foods that are hard for your body to breakdown and can wreak havoc on gut health ( milk products are one of these ). Dairy products is a common food intolerance because almost all of us stop producing an enough amount of lactase, which is the enzyme had a need to digest the dairy sugar lactose within dairy, around time 4 (once breastfeeding has ended).

3. The Keto Diet Focuses on a Specific Outcome: Burning Fat instead of Carbs.

The largest difference between your Keto and Paleo diets is the required outcome: losing fat rather than carbs.

When you now understand, following a keto diet is ways to change your metabolism and speed up fat reduction. The Paleo diet can still promote weight reduction, especially by eliminating refined glucose and grains, which induce fat storage space and putting on weight, however your metabolism will likely stay in the default condition which is using up carbs for energy (until, you choose to drastically lessen your carbs right down to 5% while eating Paleo – which would essentially be pursuing both diets at exactly the same time.)

4. The Keto Diet Measures Excess fat, Protein, and Carb Ratio.

For the Keto diet to work, there’s a particular macronutrient ratio you are required to follow – otherwise your system can’t type in ketosis. On the typical Keto Diet (SKD), the percentages usually land around 75% unwanted fat, 20% proteins, and 5% carbs.

Alternatively, you don’t need to follow macronutrient percentages as it pertains to carrying out a Paleo diet.

5. The Keto Diet Requires Screening for Ketosis.

Because the goal of the keto diet is to enter in ketosis, how will you know you’ve achieved it? By tests for this, of course. The keto diet has several examining methods to find ketone systems in your blood vessels, which indicate the body has successfully started to burn essential fatty acids for energy.

Because the Paleo diet does not have a particular metabolic goal, there is no testing way for being Paleo – you ‘just know’ you’re Paleo if you lower dairy products, grains, legumes and enhanced sugar from your daily diet.

paleo diet vs keto diet: Food table


While using keto diet being more restrictive, it can be difficult (however, not impossible – this program “THIN from WITHIN” can help you ) to include into busy life-style, but it can produce the most remarkable results for weight and fat reduction. The Paleo diet is less strict, and can produce steady weight damage results, as well as benefits for gut and intestinal health. Or, you can test both to see which diet can help you feel your very best!

paleo diet book

The 10 Best Paleo Diet iPhone and Android Apps of 2018

We are presenting 10 Best Paleo Diet Apps 2018.  We’ve elite these apps supported their quality, user reviews and overall responsibility as a supply of support for folks feeding a paleo diet.

As with any diet approach, ever-changing to a paleo lifestyle needs good organization. The best paleo diet apps of the 2018 will help you in organization and change your habits.

Ready? Let’s start!

Paleo Leap

Price: Free | Platform: iPhone

Access Paleo Leap’s large collection of tasty Paleo recipes with our official app. You’ll find over 900 recipes in categories such as red meat, poultry, fish & seafood, soups, salads, sweets & snacks and many others. Save your favorites for easy access.

Paleo Diet Plan

Price: Free | Platform: Android

The app paleo diet guide is a comprehensive look at what the paleo diet is, how it works and how you can easily implement the paleo diet in your life. Easy and healthy Paleo Diet Recipes!
Paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era.

Nom Nom Paleo

Price: $5.99 | Platform: iPhone

It’s the Webby Award-winning app from Michelle Tam and Henry Fong, the James Beard Award nominated creators of Nom Nom Paleo—now available for both iPad and iPhone! Michelle and Henry’s Saveur Award winning food blog and New York Times bestselling cookbook are just the tip of the iceberg—this newly updated app makes cooking even more fun and inspirational, and takes all the guesswork out of cooking. Plus, now that the Nom Nom Paleo app’s available for iPhone, you can take these nomtastic recipes with you anywhere!

Stupid Simple Paleo

Price: Free | Platform: iPhone & Android

Lose weight and feel empowered about your food choices with Stupid Simple Paleo, the easiest-to-use calories and macros counter for people on the Paleo Diet. Why eat as the cavemen did? The Paleo Diet emphasizes a return to our natural state with a diet rich with high fiber, unprocessed foods, locally grown produce, and quality antibiotic-free, organic meats. You’ll feel great losing weight and you’ll feel confident about consuming only natural foods.

Paleo Plate

Price: Free | Platform: iPhone & Android

Over 150 (and growing) of our favourite Paleo and gluten free recipes broken up into delicious categories! If a caveman couldn’t eat it, neither can you. The core concept of Paleo is to avoid grains, sugars, dairy, and artificially processed food and replace them with high quality meat, fish, eggs and vegetables. Going back to a time before processed food can be difficult, so we’ve created a compilation of delicious recipes. Tons of recipes in each category: pork, beef, poultry, seafood, breakfast, side dishes, and the highly coveted paleo dessert! Our app is highly visual Our goal was to offer a wide variety of recipes and a highly usable and visually appealing application, and we have delivered.
Browse beautiful pictures of delicious food and make the dish yourself using our recipe instructions on either iPhone or iPad.

Paleo Diet Recipes Pro

Price: Free | Platform: iPhone & Android

Eat Paleo contains 300+ mouthwatering Paleo recipes and images! Inspire your palate and enjoy clean eating, weight loss, increased energy, & better health. Our growing collection of delicious recipes focuses on the use of whole, unprocessed, nourishing foods. Return to eating habits of our ancestors (aka “the caveman diet”). Our app makes it easy for you to find Paleo meals to cook for breakfast, lunch, or dinner.

Paleo Diet for Weight Loss

Price: Free | Platform: Android

This Paleo Diet App gives a complete breakdown of the foods that you can eat for each meal for all the dieting days right from breakfast, lunch, and dinner to snacks. The app has been segregated into 4 basic parts for the comfort level of the dieter – Beginners, Simple, Delicious and Ultra Easy Paleo diets and delicious recipes.

Caveman Feast

Price: $2.99 | Platform: iPhone & Android

Caveman Feast for iPhone, iPad and Apple Watch contains 250 delicious Paleo recipes that are beautifully illustrated and easy to follow. There’s nothing really revolutionary about the Paleo diet. It’s what our grandma’s have been telling us for years: “Eat real foods that are healthy, avoid highly processed factory foods and you’ll feel better and live happier”.

Eat This Much

Price: Free | Platform: iPhone & Android

Put your diet on autopilot with Eat This Much, the automatic meal planner. Tell us your diet goals, the foods you like, your budget, and what your schedule looks like, and we’ll automatically generate a complete meal plan to meet your requirements. It’s like having a personal diet assistant.

Yummly Recipes and Recipe Box

Price: Free | Platform: iPhone & Android

Yummly is your smart cooking sidekick, offering personalized guidance every step of the way. From recipe recommendations just for you, to handy tools and helpful videos, Yummly has everything you need to improve life in the kitchen. Experience what millions are enjoying on the web, free on your iPhone, iPad and iPod touch.

Autoimmune Paleo Diet: Hashimoto

The Paleo diet eliminates all grains, all processed foods. The focus is on replacing the things you take out of your diet with nutrient-dense foods such as organic or grass-fed meats, wild-caught fish, organic vegetables and fruits, nuts, seeds, eggs from pasture-raised hens and depending on who you ask, dairy.

Many people, even these no longer identified with Hashimoto’s, are conscious of the advantages of the Paleo diet. It has helped infinite humans experiencebetter from a large vary of symptoms: fatigue, brain fog, joint pain, gas, and bloating, to name a few. In a survey of my readers and clients, a resounding 81% pronounced that they felt higher on a Paleo or grain free diet. In the case of Hashimoto’s, the ordinary Paleo food plan has even helped many humanslower—or definitely eradicate—their thyroid antibodies.

The Paleo diet is certainly a great start, but it is not always enough to address every case of Hashimoto’s. Often, we need to peel back more layers of that onion! The good news is, with each new diet, supplement, or treatment that you try, you are finding out how your body responds to different external factors. Each case of Hashimoto’s is unique and many of us have additional sensitivities that are deregulating our immune system. People with Hashimoto’s often have sensitivities to a wide range of foods—particularly gluten, dairy, eggs, and soy—which are all omitted on the traditional Paleo diet.

The Autoimmune Paleo diet has helped many people with Hashimoto’s and autoimmune conditions get better but can be quite difficult to implement.


Recommended Best Practices

👍 Constrain natural products to 1-2 servings for every day and ensure they are low on the glycemic file

👍 Incorporate 6-8 servings of vegetables for each day

👍 Make every dinner Mediterranean motivated: 80% vegetables, 20% meat or fish

👍 Spotlight on sauces, plunges, and juices

👍 Consolidate a lot of fats and oils, cooked at the fitting temperature (coconut oil, duck fat, hamburger fat, avocado oil, olive oil)

👍 Try not to eat on the run, and make a point to bite your sustenance completely

👍 Figure out how to mature your own vegetables

👍 Drink a lot of sifted water

👍 Keep in mind to check supplement marks to ensure there are no resistant fixings.


Paleo diet: What is it and why is it so popular?

The Paleo diet — sometimes called the cave man diet — is based on the idea that eating foods similar to those consumed by our hunter-gatherer ancestors is the healthiest, most successful path to sustainable weight loss and optimal health. These guidelines will get you started on making the transition to eating Paleo:

  • Build your meals around animal protein sources, vegetables, fruits, and naturally occurring, high-quality fat sources.
  • As much as possible, eat grass-fed, organic, pasture-raised meat and poultry and wild-caught fish and seafood.
  • Eat a wide variety of vegetables (including starchy vegetables, like sweet potatoes and winter squash) and fruits (especially berries).
  • Enjoy a wide range of naturally occurring fats, including coconut products (milk, flakes, butter, and oil), avocados, olives, and olive oil.
  • Avoid all gluten and grains, including wheat, rice, corn, quinoa, buckwheat, barley, spelt, and oats.
  • Avoid all seed and industrial oils, including canola, soy, and corn.
  • Avoid dairy, including milk, cream, half-and-half, cheese, and yogurt.
  • Avoid all added sugars and artificial sweeteners. (The naturally occurring sugar in fruit is okay.)

By removing foods from your diet that cause inflammation inside your body — foods that weren’t part of our hunter-gatherer ancestors’ daily meals — you’ll enjoy a wealth of health and lifestyle benefits.

Here are some of the benefits of living Paleo:

👍 Increased fat burning
👍 Weight loss
👍 It reduces the risk of heart disease, diabetes and cancer
👍 Better ability to manage emotional and physical stress
👍 Reduction allergy symptoms
👍 Increased energy lasting all day
👍 Deeper and restful sleep
👍 Helps to rebuild and relieve skin conditions such as acne, alopecia and eczema
👍 Lowering blood pressure, cholesterol and triglyceride levels
👍 Reducing joint pain and pain
👍 Relief of depression symptoms
👍 Clear and glowing skin. Strong nails and hair
👍 Alleviation of symptoms of autoimmune disorders, including Hashimoto’s thyroiditis, rheumatoid arthritis, celiac disease and Crohn’s disease

Why paleo diet is popular?

According to new research by take-out service Grubhub, which handles billions of dollars in food orders every year, the Paleo Diet is said to be on the rise as the most popular with consumers in the U.S. right now.

The Paleo food sales that they saw in 2016 were said to have been a 370 per cent increase from the year before.

The Pros and Cons of the Paleo Diet

A paleo diet is a dietary plan based on foods what might have been eaten in the Paleolithic era. This diet was started by Loren Cordain. He says that the paleo diet is the way humans were genetically designed to eat.

  • We are not cavemen.
  • Recent studies suggest that early man was more of a vegetarian (plant eater) and not as much of a carnivore (meat eater).
  • Most of us don’t just hunt for our food.
  • We have many food choices available.
  • There has been a lot of research on the health benefits of foods that are not part of the paleo diet.

Paleo Diet friendly Food List

  • Vegetables, like lettuce, asparagus, green beans, broccoli, cabbage, Brussels sprouts, cauliflower, and spinach
  • Fresh Fruits
  • Poultry
  • Beef
  • Pork
  • Eggs
  • Nuts, like almonds, walnuts, cashews, pecans, and pistachios and seeds, like pumpkin and sunflower
  • Seafood
  • Animal fats
  • Unrefined oils, like olive, walnut, grapeseed, and coconut oil

What can’t I eat on a Paleo diet?

  • Grains, such as oats, wheat, barley and rice ( no cereal, bread, pasta, bagels, crackers or granola bars )
  • Starchy vegetables, such as potatoes and corn ( potato and corn chips, tortillas, popcorn )
  • Legumes or beans, so no peanuts or peanut butter, no soy foods ( soy milk, tofu or edamame ) no hummus or beans of any kind
  • Dairy products ( no milk, yogurt, cheese or ice cream )
  • High-fat meats ( salami, bologna, pepperoni, hot dogs, ground meat, rib roast, and ribs )
  • Sugars ( soda, honey, jam or jelly, syrup, candy, cakes, cookies and sports drinks )
  • Processed foods or trans fats ( doughnuts, french fries, fruit snacks )
  • Salty foods ( crackers, chips, pretzels, soy sauce, added-salt foods )

Paleo diet Pros:

👍 Clean diet without additives, preservatives, or chemicals.
👍 Anti-inflammatory benefits from the plant nutrients in fruits, vegetables, oils, nuts, and seeds.
👍 Eating more red meat, increase iron.
👍 A feeling of fullness between meals, due to the higher intake of protein and fats.
👍 Lost weight primarily due to the limited food choices.

Paleo diet Cons:

👎 The diet can be expensive.
👎 You don’t eat any grains which can be good for health and energy.
👎 This diet can be difficult for vegetarians.
👎 Most athletes need between 3 to 6 grams of carbs per pound of their body weight, per day.