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You are here: Home / DIET PLAN / Indian Vegetarian Version Of Paleo Diet

Indian Vegetarian Version Of Paleo Diet

Last Updated on June 1, 2017 | RD, Payal Banka (Registered Dietitian) 22 Comments

Anonymous quote says “Good health is a crown by the healthy that only the ill can see”. same is true with Indian Vegetarian Version Of Paleo Diet. Being healthy is the latest best trend booming in the world. Everybody wants to look good and feel good. People take up different workout schedules, diet and other lifestyle modifications to become healthy. Read on to know more about Indian Vegetarian Version Of  Paleo Diet.

Indian Vegetarian Version Of Paleo Diet

 

There are people who just blindly follow the tradition. People just hear some diet worked for someone and start to follow that. They never understand that each and every individual is unique. One diet works best for me but won’t for you or vice versa. Each individual needs an exclusively designed diet plan which will work only for that individual. One must be wise enough to differentiate true from not so true information. There are hundreds of different diets that are used worldwide to maintain healthy body. Paleolithic diet is one of such diets.

Paleo mainly constitutes non – veg food and hence it is hard for a vegetarian to imagine how a vegetarian paleo  diet is even possible .  This Indian Vegetarian Version Of  Paleo Diet will help you if you are just one of them. But before we move to the Indian Vegetarian Version Of Paleo Diet , Let us know in details about the basic paleo diet – its pros, cons, uses etc.

What exactly is paleo diet?

The paleo diet is commonly known as the caveman diet or the stone age diet. It is based on a simple principle – What would a caveman eat? Ideally paleo diet is a non-vegetarian diet. These include fruits, vegetables, meats, seafood, and nuts.

Nutrition Composition of Paleo diet:

Emory University researchers say that Paleolithic people obtained about 35% of their calories from fats, 35% from carbohydrates, and 30% from protein.

Who follows Paleo diet?

  • People who want to lose weight
  • Athletes
  • Body builders

Foods included in Basic Paleo diet:

Indian Vegetarian Version Of Paleo Diet

  1. Meat

It is a major food source in paleo diet. One must eat sustainably raised, lean cuts of meat, poultry or lamb. It is helpful in reducing weight, triglycerides, raising HDL, lowering blood sugar, reducing appetite, and increasing muscle mass.

  1. Eggs

Eggs are a good source of protein, vitamins and minerals. Egg white is rich in proteins. Egg yolk is rich in vitamins, nutrients and choline. But excess cholesterol is harmful for heart functioning and leads to weight gain. Thus, a moderate consumption of whole egg with proper guidance is recommended.

  1. Fish

Fish has high content of omega 3, proteins, calcium and minerals. Consume small, omega 3 fat rich fish such as sardines or wild salmon.

  1. Fruits and Vegetables

Ideally an equal amount of carbohydrate is required with high meat content in food. Thus more than 10 – 12 servings of organic vegetables and fruits are recommended. These are high in vitamins, minerals and fiber. Fibrous tubers like sweet potatoes are also included in the diet.

Foods excluded in Paleo diet:

  1. All grains – wheat, rice, barley, oats, rye, and corn
  2. Legumes – beans, chickpeas, lentils, peas, and soy
  3. Starchy tubers – potatoes
  4. Dairy
  5. Most sugars and honey
  6. Anything in a box, jar, or bag
  7. Alcohol

Indian Vegetarian Version Of Paleo Diet

It appears impossible to strictly follow the Paleo diet as a vegetarian. But a few modifications suitable to a vegetarian within the limits of paleo diet are possible. Here are a few possibilities of Indian Vegetarian Version Of Paleo Diet.

How can a vegetarian modify paleo diet?

  1. Exclude meat and poultry:

Exclude non vegetarian foods completely. Ovo-vegetarians can include moderate amounts of eggs in their diets.

  1. Foods that you can include:

Apart from loads of fruits and vegetables you can include almonds, avocado, broccoli, pistachios, potatoes, spinach, spirulina and walnuts.

  1. Grains:

Any grains can increase your blood sugar. Take only small portions (1/2 cup at a meal) of low glycemic grains like gluten free millet or quinoa or hemp seed.

  1. Beans:

Beans are a great source of fiber, protein and minerals. Recommendation is almost about up to 1 cup a day. Consume soaked or sprouted pulses, to gain maximum benefits.

What do experts say?

Many experimental studies on paleo diets, which give more direct evidence, have only small numbers of people in the study. This makes it hard to draw firm conclusions.  The health benefits of the paleo diet are unproven. Even the diets used for comparison (the control group) are not ideal alternative diets.

One small study published in the journal Diabetologia found that the diet improved blood sugar over 12 weeks compared to a Mediterranean diet that allowed grains, low-fat dairy, and oils. But it’s difficult if there will be same results in a larger group study.

Pros of Paleo diet:

  • Cutting down processed food will reduce the maximum sodium intake in people.
  • Excluding junk food means minimum trans fats ingestion.
  • Adequate protein helps appetite control and muscle synthesis
  • Lean meat gives required iron, omega 3 and calcium.
  • Very low glycemic load – keeps blood sugar in control.
  • Vegetables and fruits, provides a high anti-oxidants content improving the immunity.
  • Rich in omega 3 fats – good for heart, brain and immunity.
  • Organic – Low in pesticides, antibiotics and hormones.
  • No chemicals, additives, preservatives, dyes, MSG, artificial sweeteners and other chemicals.

Cons of Paleo diet:

  • Excess protein without enough carbohydrate increases the kidney load.
  • If wrong cooking methods are used then, there is risk of ingesting carcinogenic elements.
  • Excluded food like dairy, whole grains and pulses are useful in lowering osteoporosis; cardiovascular diseases control blood pressure and maintain ideal body weight.
  • Vegetarians have dairy as major source of calcium. Avoiding dairy calls for external calcium supplement if daily requirement is not met by food.
  • Paleo diet requires a lot of planning, preparation and mental resolve.
  • Eating out on the diet becomes challenge. For example which oil is used? Which grains have they used? Is processed or canned food used to prepare the dish?
  • On and off Paleo diet leads to yoyo effect in weight. It leads major weight swing. If this continues, an individual gains more of fat and leads to slower metabolism.
  • It is very expensive. Investing in organic food is pricier.

Interesting articles on weight loss  – 

  • Ketogenic diet for weight loss,  Indian version. 
  • Indian diet plan for weight loss
  • Low carb diet plan for weight loss
  • Atkins diet for weight loss. 

End note:

Keep in mind diet is not a short term goal but a long term lifestyle change. This Indian Vegetarian Version Of Paleo Diet, may not be your partner for long as it will be  great challenge. Most of us need to personalize the approach depending on our health conditions, preferences and needs. Before initiating any diet plan, it is advisable to consult a certified professional regarding the diet.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Reader Interactions

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Comments

  1. Ramya

    July 18, 2019 at 4:31 am

    Hi I am Ramya and I am 70 kg now and I have to reduce my weight. Pls give me some diet plan

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 20, 2019 at 11:37 pm

      Indian diet plan for weight loss – https://youtu.be/UXkXK93vhaY
      Indian diet plan for Fat loss – https://youtu.be/WcOZ2trcfz0

      Reply
  2. B jaysureya

    May 9, 2019 at 12:19 pm

    Iam a student preparing for neet exam a year ahead of it im 80 im just 17 ireally need to reduce my can you please give me a diet plan

    Reply
    • Payal Banka

      May 9, 2019 at 3:50 pm

      Hi ,

      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/

      Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

      Additionally , you must include 2 glasses of milk , and 20 gms of almonds and 4 walnuts every day for better memory and to cope up with the stress.

      Reply
  3. Indu

    October 16, 2018 at 11:13 pm

    Hiii….,I ‘m 24 year old my weight is 79kg help me to lose weight using vegetraian paleo..note my marriage is very soon

    Reply
    • Hemant kumar

      October 17, 2018 at 12:48 pm

      Hi Indu ,

      I think you should follow this instead – https://www.dietburrp.com/indian-version-of-atkins-diet/ workout is a must if you are looking for quick results.
      if you wish to take a personalized diet plan for quick results, mail us at care@dietburrp.com

      Reply
  4. Indu

    October 16, 2018 at 11:12 pm

    Hiii….,I ‘m 23 year old my weight is 79kg help me to lose weight ysing vegetraian paleo

    Reply
  5. Arudhra

    May 22, 2018 at 11:02 pm

    Hi i didn’t get any mails, Can you please send the mail once.

    Reply
    • Payal Banka

      May 23, 2018 at 11:59 am

      have sent it again , do check ypu spam folder once if you dnt find it in inbox

      Reply
  6. arudhra

    April 30, 2018 at 9:49 pm

    Hi, i am 23, weight 74 kg. am working in night shift from hyderabad, can you u suggested me as diet plan for weight loss.

    Reply
    • Payal Banka

      April 30, 2018 at 10:56 pm

      Hi Arudhra ,

      i am mailing you the details .

      Reply
  7. sunita

    January 10, 2018 at 7:35 pm

    I am 42 years old lady from rajasthan and vegetarian. I am suffering from heart blockege, doctors recommend for opration. Can I follow paleo diet. If yes, which diet plan

    Reply
    • Payal Banka

      January 11, 2018 at 12:33 pm

      Hi Sunita ,

      sorry , but i think you should follow a proper balanced diet now , specially if you are posted for an operation , so that you can build your nutrient store and this will help in quicker recovery too.

      Reply
  8. sandhiya

    November 23, 2017 at 9:41 pm

    Hi I’m sandhiya and am 28 years old ,weight 70kg , i have a kid.. i want to loose weight… can you send me a chart based on weight loss…

    Reply
    • Payal Banka

      November 24, 2017 at 10:48 am

      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/

      Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

      Reply
  9. shoani

    September 5, 2017 at 12:43 am

    Hi, iam 34 year old with 260 pounds of weight.I am mom of 2 daughters..I would like to follow paleo diet.i am non vegeterian..i want to become active and healthy.Could you please suggest a diet plan to reduce weight

    Reply
    • Payal Banka

      September 6, 2017 at 6:18 pm

      Hi Shoani ,

      if you are looking for paleo diet , the diet is infront of you . but if you are looking for a healthy weight loss , then you should check this one – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/

      Reply
  10. Sridhar

    August 13, 2017 at 9:04 am

    Namskar mam i am diabetic aged 53 with weight gain on the mid section tummy on insulin pure vegetarian weighing 73 kgs ht 153 cm can u provide me diet plan being a southindian brahmin can we have a balanced plan accordingly

    Reply
    • Payal Banka

      August 15, 2017 at 4:43 pm

      Hello sir ,

      yes i can plan a diet for you . please see this – https://www.dietburrp.com/diet-services/

      Reply
  11. Almas Subhedar

    July 11, 2017 at 2:45 pm

    How to get in touch with you?

    Reply
    • Payal Banka

      July 12, 2017 at 3:15 pm

      Hi ,

      You can write to m at care@dietburrp.com

      Reply
  12. kolors healthcare

    June 14, 2017 at 3:31 pm

    Great blog on healthcare. I have read your blog and you explain everything so properly. Thanks for sharing such information.

    Reply

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