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PALEO DIET THE ALTERNATIVE –OBESITY
G.KOMAHAN* and S.ABIRAMASUNDARI**
*Research Advisor, Department of Mathematics, AVVM Sri Pushpam College,
Poondi-613 503.
**Research Scholar, AVVM Sri Pushpam College, Poondi-613 503.
Abstract:- Obesity is a problem in human life. A human being does not do any duty
when they are in Obese. Now in modern trend the intake of good food and regular exercise in
day to day life is very tedious. The human being did not understand the good food how to take?
And what are the regular exercises? From the beginning itself the human being are very care
about to maintain the diet and regular exercise. After the Obesity happens, the interest to reduce
the obesity is a great difficulty.
Introduction:-
The Paleo Diet is the only diet to which the human species is genetically adapted. When
you eat a Paleo Diet, you are eating the optimal foods for your body, literally programmed into
your DNA [1-4].
This is the diet of our hunter-gatherer ancestors. It comprises the basic foods eaten by
every human since our first appearance over a million years ago, until the invention of
agriculture a mere 10,000 years ago [2, 3, 5-9]. Of course, many of the foods that ancestral man
consumed no longer exist. Therefore, the modern Paleo Diet mimics the foods that we would
have consumed in our historic past.
Food in Vedic period begins with cereals like rice and barley which formed a
major part of food in Vedic period. The Vedic literature throws considerable light on the
food and drink habits of the people of the ancient India. Among the food grains, the Rig
Veda repeatedly mentions barley, particularly fried barley. These were used in preparing
sweet cakes which were either dipped in ghee before eating or consumed with
"Somarasa" prepared with curd and butter which formed a major part of Vedic meal.
Along with this the food of the Vedic period include large varieties of pulses, dairy
products, meat, salts and spices, sweets and a variety of beverages which reflect the
culture of Vedic period that came through the food habits of the Indian people.
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In a modern agricultural methods, animal husbandry, or processed foods, elements that
have only existed for a short amount of time relative to the span of human evolution. Dr. Loren
Cordain may be considered the originator of The Paleo Diet. Over the past three decades, Dr.
Cordain, along with many of his colleagues from the fields of medicine, nutrition, and
anthropology about the foundation of the diet. The Paleo Diet to a modern Western diet, the
differences are stark. A large portion of the foods typical to a Western diet have only been
introduced in the past 100 to 200 years. This includes vegetable oils, refined sugar, and
processed foods.
In fact, 70 percent of the foods in the modern Western diet were only introduced within
the past few generations. Because of how recent those changes have taken place, our bodies
haven’t had ample time to evolve to properly digest these foods [3, 4, 6, 7, 9-13, 17, 18].
However, on The Paleo Diet, you will eat copious amounts of nutrient-dense foods such as
vegetables and fruits, lean meats and seafood, all the while eliminating inflammatory foods such
as grains, dairy, refined sugars, refined oils, and processed foods.
The Paleo Diet remains. That’s because it is based on decades of scientific research, and
its fundamental principles are recognized by medical and health professionals who firmly believe
in the supporting data.A vast and growing body of evidence strongly suggests. The Paleo Diet
has wide-reaching therapeutic effects on metabolic diseases, autoimmune disorders, mental
health, and much more [19-47]. In fact, since the diet is anti-inflammatory in nature, there are
very few chronic illnesses or diseases that do not respond favorably to it.
THE PALEO DIET PREMISE
The DNA will decide how much foods that each humans have evolved to eat. Consume
the most nutrient-dense foods including green leafy vegetables, blueberries, and salmon. By
contrast, the bulk of foods found in a typical Western diet—cereal grains, dairy products, and
fatty feed-lot meat—lack that depth of nutrition. Eliminating those items from your diet means
you’ll need to replace those calories with something else.
On The Paleo Diet, how much protein versus carbohydrate you consume. This falls in line
with our ancestral habits. The truth of the matter is that focusing on macronutrients runs counter
to one of the main tenets of The Paleo a focus on eating healthy foods, and not how much
carbohydrate you eat relative to protein or fat. That said, eating healthy natural foods leads to a
diet that is higher in protein and lower in carbohydrates than the typical western diet.
What to eat
Fruits
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Vegetables
Nuts and seeds
Lean meats, especially grass-fed animals or wild game
Fish, especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore
tuna
Oils from fruits and nuts, such as olive oil or walnut oil
What to avoid
Grains, such as wheat, oats and barley
Legumes, such as beans, lentils, peanuts and peas
Dairy products
Refined sugar
Salt
Potatoes
Highly processed foods in general
A typical day's menu
Here's a look at what you might eat during a typical day following a paleo diet:
Breakfast. Broiled salmon and cantaloupe.
Lunch. Broiled lean pork loin and salad (romaine, carrot, cucumber, tomatoes, walnuts and
lemon juice dressing).
Dinner. Lean beef sirloin tip roast, steamed broccoli, salad (mixed greens, tomatoes,
avocado, onions, almonds and lemon juice dressing), and strawberries for dessert.
Snacks. An orange, carrot sticks or celery sticks.
The diet also emphasizes drinking water and being physically active every day.
Results
A number of randomized clinical trials have compared the paleo diet to other eating plans,
such as the Mediterranean Diet or the Diabetes Diet. Overall, these trials suggest that a paleo diet
may provide some benefits when compared with diets of fruits, vegetables, lean meats, whole
grains, legumes and low-fat dairy products. These benefits may include:
More weight loss
Improved glucose tolerance
Better blood pressure control
Lower triglycerides
Better appetite management
However, longer trials with large groups of people randomly assigned to different diets are
needed to understand the long-term, overall health benefits and possible risks of a paleo diet.
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Eating the foods your body needs will greatly reduce your hunger signals which stimulate the
insulin and, therefore, improving your control, a tremendous benefit for those with diabetes.
On a Paleo Diet, consume a lower overall calorie count, while getting the nutrients your
body needs. You will also eliminate spikes and dips in your energy levels. The benefit is
threefold: you will remain more consistently energetic; you’ll eliminate daily cravings; and,
finally, by eating foods that are lower in calories and higher in nutrients, you will more readily
control weight.
Reduce your risk of heart disease, type 2 diabetes, and most chronic degenerative
diseases that affect people in the western world
Lose weight if you are overweight
Improve your athletic performance
Slow or reverse progression of an autoimmune disease
Improve or eliminate acne
Sleep better and have more energy throughout the day
Enjoy an increased libido
Improve your mental outlook and clarity
Enjoy a longer, healthier, more active life
Eat foods with a lower glycemic load. Glycemic load is a measure of how much a meal
will impact blood sugar and insulin levels. A Paleo Diet meal almost always has a low glycemic
load.
Eat more natural and plant-based foods. Eat more foods in their raw form, and fewer
processed foods. That means large amounts of vegetables, fruits, seeds, healthy lean meats, fish,
eggs, and a sparing amount of nuts. Diet is not based on the consumption of meat. While a Paleo
Diet is not vegetarian. The primary diet is a plant-based.
The Paleo Diet brings those ratios back into the balance our bodies were designed.
Actually around 1 : 2 percent of ratio is the optimum health. Added salt nor sea salt are part of a
healthy Paleo Diet. In fact, high sodium consumption relative to potassium contributes to a high
acid load in the body, which has many negative health conditions. For example, research has
shown that the high sodium content in many people’s diets contributes to osteoporosis. Another
key ratio is the magnesium-calcium ratio and it likewise has a tremendous impact on your health.
The Paleo Diet, by nature, keeps you in balance with regards to these crucial nutrients.
Eat the right ratios of fatty acids have promoted a low-fat diet as healthy.This led to
elevated cholesterol and, ultimately, heart disease. The ratio of omega-6 to omega-3 fatty acids
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raises the obesity. A Paleo Diet, based on fish, fresh lean meats, and healthy fruits and
vegetables, naturally provides an optimal ratio.
A typical Western diet is by nature acidic. The high sodium-to-potassium ratio is a
contributor to this imbalance. An acidic diet can lead to inflammation and contributes to
osteoporosis. This is one of the reasons why there is next to no research showing that calcium
supplementation can help osteoporosis. Increasing potassium consumption is there in the
vegetables.
Grains such as wheat and quinoa contain many anti-nutrients such as saponins and
lectins. These tiny molecules are extremely effective at evading your intestinal defense
mechanisms, opening the tight junctions in your gut, and making you very sick if you consume
them raw. Cooking grains eliminates many but not all of these anti-nutrients, which causes an
even bigger concern. Over time, the small quantities of anti nutrients cause chronic inflammation
and lead to inflammatory diseases like autoimmune illness and cancer. A Paleo Diet eliminates
foods high in these anti-nutrients.
Some of the Physical Exercise the calories expensed during 1 hour is given below
Activity, Exercise or Sport (1 hour) 130 lb 155 lb 180 lb 205 lb
Cycling, mountain bike, bmx 502 598 695 791
Cycling, <10 mph, leisure bicycling 236 281 327 372
Cycling, >20 mph, racing 944 1126 1308 1489
Cycling, 10-11.9 mph, light 354 422 490 558
Cycling, 12-13.9 mph, moderate 472 563 654 745
Cycling, 14-15.9 mph, vigorous 590 704 817 931
Cycling, 16-19 mph, very fast, racing 708 844 981 1117
Unicycling 295 352 409 465
Stationary cycling, very light 177 211 245 279
Stationary cycling, light 325 387 449 512
Stationary cycling, moderate 413 493 572 651
Stationary cycling, vigorous 620 739 858 977
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Stationary cycling, very vigorous 738 880 1022 1163
Calisthenics, vigorous, pushups, situps… 472 563 654 745
Calisthenics, light 207 246 286 326
Circuit training, minimal rest 472 563 654 745
Weight lifting, body building, vigorous 354 422 490 558
Weight lifting, light workout 177 211 245 279
Health club exercise 325 387 449 512
Stair machine 531 633 735 838
Rowing machine, light 207 246 286 326
Rowing machine, moderate 413 493 572 651
Rowing machine, vigorous 502 598 695 791
Rowing machine, very vigorous 708 844 981 1117
Ski machine 413 493 572 651
Aerobics, low impact 295 352 409 465
Aerobics, high impact 413 493 572 651
Aerobics, step aerobics 502 598 695 791
Aerobics, general 384 457 531 605
Jazzercise 354 422 490 558
Stretching, hatha yoga 236 281 327 372
Mild stretching 148 176 204 233
Instructing aerobic class 354 422 490 558
Water aerobics 236 281 327 372
Ballet, twist, jazz, tap 266 317 368 419
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Ballroom dancing, slow 177 211 245 279
Ballroom dancing, fast 325 387 449 512
Running, 5 mph (12 minute mile) 472 563 654 745
Running, 5.2 mph (11.5 minute mile) 531 633 735 838
Running, 6 mph (10 min mile) 590 704 817 931
Running, 6.7 mph (9 min mile) 649 774 899 1024
Running, 7 mph (8.5 min mile) 679 809 940 1070
Running, 7.5mph (8 min mile) 738 880 1022 1163
Running, 8 mph (7.5 min mile) 797 950 1103 1256
Running, 8.6 mph (7 min mile) 826 985 1144 1303
Running, 9 mph (6.5 min mile) 885 1056 1226 1396
Running, 10 mph (6 min mile) 944 1126 1308 1489
Running, 10.9 mph (5.5 min mile) 1062 1267 1471 1675
Running, cross country 531 633 735 838
Running, general 472 563 654 745
Running, on a track, team practice 590 704 817 931
Running, stairs, up 885 1056 1226 1396
Track and field (shot, discus) 236 281 327 372
Track and field (high jump, pole vault) 354 422 490 558
Track and field (hurdles) 590 704 817 931
Archery 207 246 286 326
Badminton 266 317 368 419
Basketball game, competitive 472 563 654 745
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Playing basketball, non game 354 422 490 558
Basketball, officiating 413 493 572 651
Basketball, shooting baskets 266 317 368 419
Basketball, wheelchair 384 457 531 605
Running, training, pushing wheelchair 472 563 654 745
Billiards 148 176 204 233
Bowling 177 211 245 279
Boxing, in ring 708 844 981 1117
Boxing, punching bag 354 422 490 558
Boxing, sparring 531 633 735 838
Coaching: football, basketball, soccer… 236 281 327 372
Cricket (batting, bowling) 295 352 409 465
Croquet 148 176 204 233
Curling 236 281 327 372
Darts (wall or lawn) 148 176 204 233
Fencing 354 422 490 558
Football, competitive 531 633 735 838
Football, touch, flag, general 472 563 654 745
Football or baseball, playing catch 148 176 204 233
Frisbee playing, general 177 211 245 279
Frisbee, ultimate frisbee 472 563 654 745
Golf, general 266 317 368 419
Golf, walking and carrying clubs 266 317 368 419
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Golf, driving range 177 211 245 279
Golf, miniature golf 177 211 245 279
Golf, walking and pulling clubs 254 303 351 400
Golf, using power cart 207 246 286 326
Gymnastics 236 281 327 372
Hacky sack 236 281 327 372
Handball 708 844 981 1117
Handball, team 472 563 654 745
Hockey, field hockey 472 563 654 745
Hockey, ice hockey 472 563 654 745
Riding a horse, general 236 281 327 372
Horesback riding, saddling horse 207 246 286 326
Horseback riding, grooming horse 207 246 286 326
Horseback riding, trotting 384 457 531 605
Horseback riding, walking 148 176 204 233
Horse racing, galloping 472 563 654 745
Horse grooming, moderate 354 422 490 558
Horseshoe pitching 177 211 245 279
Jai alai 708 844 981 1117
Martial arts, judo, karate, jujitsu 590 704 817 931
Martial arts, kick boxing 590 704 817 931
Martial arts, tae kwan do 590 704 817 931
Krav maga training 590 704 817 931
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Juggling 236 281 327 372
Kickball 413 493 572 651
Lacrosse 472 563 654 745
Orienteering 531 633 735 838
Playing paddleball 354 422 490 558
Paddleball, competitive 590 704 817 931
Polo 472 563 654 745
Racquetball, competitive 590 704 817 931
Playing racquetball 413 493 572 651
Rock climbing, ascending rock 649 774 899 1024
Rock climbing, rappelling 472 563 654 745
Jumping rope, fast 708 844 981 1117
Jumping rope, moderate 590 704 817 931
Jumping rope, slow 472 563 654 745
Rugby 590 704 817 931
Shuffleboard, lawn bowling 177 211 245 279
Skateboarding 295 352 409 465
Roller skating 413 493 572 651
Roller blading, in-line skating 708 844 981 1117
Sky diving 177 211 245 279
Soccer, competitive 590 704 817 931
Playing soccer 413 493 572 651
Softball or baseball 295 352 409 465
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Softball, officiating 236 281 327 372
Softball, pitching 354 422 490 558
Squash 708 844 981 1117
Table tennis, ping pong 236 281 327 372
Tai chi 236 281 327 372
Playing tennis 413 493 572 651
Tennis, doubles 354 422 490 558
Tennis, singles 472 563 654 745
Trampoline 207 246 286 326
Volleyball, competitive 472 563 654 745
Playing volleyball 177 211 245 279
Volleyball, beach 472 563 654 745
Wrestling 354 422 490 558
Wallyball 413 493 572 651
Backpacking, Hiking with pack 413 493 572 651
Carrying infant, level ground 207 246 286 326
Carrying infant, upstairs 295 352 409 465
Carrying 16 to 24 lbs, upstairs 354 422 490 558
Carrying 25 to 49 lbs, upstairs 472 563 654 745
Standing, playing with children, light 165 197 229 261
Walk/run, playing with children, moderate 236 281 327 372
Walk/run, playing with children, vigorous 295 352 409 465
Carrying small children 177 211 245 279
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Loading, unloading car 177 211 245 279
Climbing hills, carrying up to 9 lbs 413 493 572 651
Climbing hills, carrying 10 - 20 lb 443 528 613 698
Climbing hills, carrying 21 -42 lb 472 563 654 745
Climbing hills, carrying over 42 lb 531 633 735 838
Walking downstairs 177 211 245 279
Hiking, cross country 354 422 490 558
Bird watching 148 176 204 233
Marching, rapidly, military 384 457 531 605
Children's games, hopscotch, dodgeball 295 352 409 465
Pushing stroller or walking with children 148 176 204 233
Pushing a wheelchair 236 281 327 372
Race walking 384 457 531 605
Rock climbing, mountain climbing 472 563 654 745
Walking using crutches 295 352 409 465
Walking the dog 177 211 245 279
Walking, under 2.0 mph, very slow 118 141 163 186
Walking 2.0 mph, slow 148 176 204 233
Walking 2.5 mph 177 211 245 279
Walking 3.0 mph, moderate 195 232 270 307
Walking 3.5 mph, brisk pace 224 267 311 354
Walking 3.5 mph, uphill 354 422 490 558
Walking 4.0 mph, very brisk 295 352 409 465
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Walking 4.5 mph 372 443 515 586
Walking 5.0 mph 472 563 654 745
Boating, power, speed boat 148 176 204 233
Canoeing, camping trip 236 281 327 372
Canoeing, rowing, light 177 211 245 279
Canoeing, rowing, moderate 413 493 572 651
Canoeing, rowing, vigorous 708 844 981 1117
Crew, sculling, rowing, competition 708 844 981 1117
Kayaking 295 352 409 465
Paddle boat 236 281 327 372
Windsurfing, sailing 177 211 245 279
Sailing, competition 295 352 409 465
Sailing, yachting, ocean sailing 177 211 245 279
Skiing, water skiing 354 422 490 558
Ski mobiling 413 493 572 651
Skin diving, fast 944 1126 1308 1489
Skin diving, moderate 738 880 1022 1163
Skin diving, scuba diving 413 493 572 651
Snorkeling 295 352 409 465
Surfing, body surfing or board surfing 177 211 245 279
Whitewater rafting, kayaking, canoeing 295 352 409 465
Swimming laps, freestyle, fast 590 704 817 931
Swimming laps, freestyle, slow 413 493 572 651
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Swimming backstroke 413 493 572 651
Swimming breaststroke 590 704 817 931
Swimming butterfly 649 774 899 1024
Swimming leisurely, not laps 354 422 490 558
Swimming sidestroke 472 563 654 745
Swimming synchronized 472 563 654 745
Swimming, treading water,fast, vigorous 590 704 817 931
Swimming, treading water, moderate 236 281 327 372
Water aerobics, water calisthenics 236 281 327 372
Water polo 590 704 817 931
Water volleyball 177 211 245 279
Water jogging 472 563 654 745
Diving, springboard or platform 177 211 245 279
Ice skating, < 9 mph 325 387 449 512
Ice skating, average speed 413 493 572 651
Ice skating, rapidly 531 633 735 838
Speed skating, ice, competitive 885 1056 1226 1396
Cross country snow skiing, slow 413 493 572 651
Cross country skiing, moderate 472 563 654 745
Cross country skiing, vigorous 531 633 735 838
Cross country skiing, racing 826 985 1144 1303
Cross country skiing, uphill 974 1161 1348 1536
Snow skiing, downhill skiing, light 295 352 409 465
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Downhill snow skiing, moderate 354 422 490 558
Downhill snow skiing, racing 472 563 654 745
Sledding, tobagganing, luge 413 493 572 651
Snow shoeing 472 563 654 745
Snowmobiling 207 246 286 326
General housework 207 246 286 326
Cleaning gutters 295 352 409 465
Painting 266 317 368 419
Sit, playing with animals 148 176 204 233
Walk / run, playing with animals 236 281 327 372
Bathing dog 207 246 286 326
Mowing lawn, walk, power mower 325 387 449 512
Mowing lawn, riding mower 148 176 204 233
Walking, snow blower 207 246 286 326
Riding, snow blower 177 211 245 279
Shoveling snow by hand 354 422 490 558
Raking lawn 254 303 351 400
Gardening, general 236 281 327 372
Bagging grass, leaves 236 281 327 372
Watering lawn or garden 89 106 123 140
Weeding, cultivating garden 266 317 368 419
Carpentry, general 207 246 286 326
Carrying heavy loads 472 563 654 745
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Carrying moderate loads upstairs 472 563 654 745
General cleaning 207 246 286 326
Cleaning, dusting 148 176 204 233
Taking out trash 177 211 245 279
Walking, pushing a wheelchair 236 281 327 372
Teach physical education, exercise class 236 281 327 372
Teach exercise classes (participate) 384 457 531 605
Squaredmetersinheight
ramskiinWeightBMI
___
log__
CC-Calories _Consumed , CE-Calories _Expensed
BD-Butts Diameter, CD-Chest Diameter
For a Men, the Obesity is Calculated as
.5100__1__
__1
/
/7
1
lbsCentemeterinHeightlbsCentemeterinCD
CentemeterinBD
dayCE
dayCCBMIObesity
j ij
ij
i
For i=1,2,…,52, i,j-stands for week and days respectively.
If condition is satisfied, then there is no Obesity. Otherwise, the men has attained an
Obesity. Watch everyday Obesity level, if this level is increased, care must be taken to intake of
food.
For a Women, the Obesity is Calculated as
.5100__10.1__
__
/
/7
1
lbsCentemeterinHeightlbsCentemeterinCD
CentemeteinBD
dayCE
dayCCBMIObesity
j ij
ij
i
For i=1,2,…52 , I ,j - stands for week and days respectively
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If condition is satisfied, then there is no Obesity. Other- wise, the men has attained an Obesity.
Watch everyday Obesity level, if this level is increased, care must be taken to intake of food.
Conclusion: The Bright in Colour , the food items is more rich is calories. The daily assessment
of intake calories should be very care. The intake of Paleo diet will reduce the Obesity level. The
ancient food items will certainly reduce the body weight. We should avoid fast-food items. The
taste in food items would stimulate to take additional foods what we required for that date. So
avoid tasty food.
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paleolithic, hunter-gatherer type diet. Eur J Clin Nutr, 2015. 69(12): p. 1376.
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46. Otten, J., et al., A heterogeneous response of liver and skeletal muscle fat to the combination
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