Those looking to lose weight think of the Paleo diet to be their holy grail. In fact, paleo weight loss results are the reason why it entered the race of fad diets.
In simple words, the Paleolithic diet is a high-protein and low-carb eating style. It specifically includes a huge variety of fruits and vegetables, organ meats, seafood, eggs, nuts, unprocessed meats, and healthy oils.
Adding to it, the Paleo diet plan strictly eliminates any food that causes inflammation or hormonal imbalance like legumes, grains, processed foods, dairy products, or added sugar and salt.
Thus, this dietary pattern seems to be highly beneficial for weight loss even if you’re not exercising, right? After all, the Stone Age people, who used to have this eating style, didn’t have to breathe their lungs out just to stay slim.
So, what if exercise is not on your list; is it still possible to lose weight on a caveman diet?
This blog looks into the science behind paleo weight loss without exercise.
Key Insights from the Blog:
- It’s possible to lose weight on the paleo diet even if you can’t exercise for one reason or another.
- There is scientific evidence that suggests paleo-based meals have a beneficial effect on metabolic syndrome and obesity.
- You need to take care of the calorie consumption, and perky hormones, and stick to mindful eating to lose weight on a paleo diet without exercise.
Now, let’s dive into the detailed research and find out if the paleo diet is effective for weight loss even when you are not exercising.
Can You Lose Weight On Paleo Diet Without Exercise?
It’s hard to contemplate weight loss without incorporating exercise into the plan.
However, some people have chronic diseases that don’t allow them to do a lot of physical movement. Additionally, some might be recovering from injuries and temporarily prevented from exercising.
What about them; can they still lose weight on the paleo diet?
The answer is yes!
Notably, a Paleo diet includes a lot of fiber, vitamins, minerals, and glycoproteins. The food groups in a paleo diet are mainly fresh vegetables, lean meats, nuts and seeds, and fruits that help in fat loss.
Since it eliminates low-carb diets and low-glycemic index foods, paleo diet doesn’t lead to any blood sugar spikes. As a result, there is more satiety, cravings control, and increased thermogenesis.
So, basically, it simply restricts foods high in fat and calories and low in nutrients. This will ultimately result in weight loss when the diet plan is followed honestly.
There are also amazing scientific proofs that highlight the weight loss benefits of a Paleo-style diet independent of exercise.
In a study published in the Journal, Nutrients, the Paleolithic diet induced greater changes in body composition.
For this, 39 healthy women were randomized to Paleo or Australian Guide to Healthy Eating Diets for 4 weeks. There was a significantly greater weight loss in the Paleolithic diet.
As per the reports of another study published in the British Journal of Nutrition, the consumption of meals based on Paleolithic diet principles led to an increase in perceived satiety. The study further concludes by suggesting the potential benefits of reducing obesity risk.
Notably, none of the reports mention anything about exercise or workouts.
Also, as per what was published by the Mayo Clinic, “For weight loss, diet is more effective than physical activity”.
So, can you lose weight on a paleo diet without exercise? Yes.
However, if you are eliminating exercise, you need to focus on a few things.
How Can I Lose Weight with Paleo If I Don’t Do Any Exercise At All?
To lose weight on a paleo diet without exercise, you simply need to follow the three rules of Thumb.
Focus on calorie consumption, make sure your hormone levels are right, and be mindful about what and how much you’re eating.
Some might argue that, unlike other diets, it doesn’t count calories and prevents worrying about what and how much to eat.
Well, though they are not wrong, let’s break it down further to make it more understandable.
#1. Create Calorie Deficit
The paleo diet is nutritionally dense, and therefore you don’t need to count calories. However, it is only applicable when you are also following an active lifestyle.
Because the paleo diet already includes fewer calories and the remaining calories are burned during exercising.
However, when on a Paleo diet without exercise, it’s noteworthy to maintain a calorie deficit.
If you’re consuming calories but do not exert yourself at all, the excess calories will be stored as fat.
This will slow down the metabolism and there will be no weight loss at all.
Therefore, to notice the much talked about paleo weight loss before and after transformation without exercising, make sure to maintain a calorie deficit diet.
#2. Take Care of Perky Hormones
Hormones have a lot to contribute when it comes to weight gain and difficulty to lose weight.
This is why the Paleo diet eliminates food that can trigger hormonal fluctuations.
Exercising manages the rest of the hormonal issues because reports suggest working out can take care of insulin resistance.
So, when trying to lose weight on a paleo diet without exercise, make sure to keep an eye on the hormonal levels.
Try to take less stress, manage your appetite, and improve your sleep quality.
#3. Be Mindful of Food Intake
Lastly, be extra careful about what you’re consuming and when to lose weight on a diet alone.
It’s possible to witness the results of the Paleo diet weight loss in one week if you are mindful of food intake.
Completely avoid emotional eating, junk eating, or eating out of boredom. Also, because of a lack of exercise, muscles are already deprived of protein synthesis.
Therefore, provide lean tissue with enough protein via diet. Not to mention, keep checking on the carb intake as well.
Doing these things can make you lose weight on a paleo diet without exercise. However, the intensity of the results may vary.
While others on a normal paleo diet lose 10 pounds, you might end up losing a little less.
How Much Weight Do You Lose on Paleo without Exercise?
Well, paleo diet + increased activity level = lose 5-20 pounds in one month.
Whereas,
Paleo diet – activity level = lose 5-10 pounds in one month
*results may vary from person to person depending on their body.
But there are ways to accelerate the process and achieve more weight loss. Include appetite suppressants like Zotrim which are specifically crafted for controlling your cravings and losing weight.
This popular weight loss supplement includes only natural ingredients with scientific proof. Backed by clinical trials, the Zotrim weight loss pill has proven to work even without any special exercise routine or diet plans.
Zotrim before and after results shared by the users have talked about how this supplement helped them get back to their fittest selves just by taming their appetite and untimely cravings.
People who want to lose weight on a paleo diet without exercise need to follow certain additional things that are otherwise not needed on this diet.
If you are willing to try the paleo diet, here we answer some of the frequently asked questions.
FAQs
Making significant changes is equally appreciable as achieving perfection. So if you are determined enough to witness changes in your weight, make sure to know this additional information.
1. How quickly do you lose weight on paleo?
This completely depends on weight, body type, and how well it reacts to the changes made. However, typically it takes around 4-8 weeks to witness a significant change in the weight.
2. How to speed up weight loss on paleo?
To accelerate weight loss on a paleo diet, plan meals to prevent cravings, get enough sleep to avoid hormonal imbalance, and keep moving to burn extra calories.
3. Why am I not losing weight on a paleo diet?
Some of the mistakes that can hinder the weight loss process on the paleo diet are: eating too many carbs, not moving enough, mindlessly snacking, not sleeping enough, and making unrealistic goals.
4. Can you lose belly fat on the paleo diet?
Yes, some studies have proven the paleo diet to be effective in losing belly fat.
5. What are the 3 disadvantages of the paleo diet?
An increase in lethargy, possible nutritional deficiency (because it doesn’t include legumes and dairy), and low fiber consumption can lead to digestion-related issues.
6. Why am I gaining weight on the paleo diet?
You might be gaining weight on the paleo diet because of eating more carbs, consuming more calories than burning, and stress eating.
7. Is keto or paleo better for fat loss?
Both diets have their pros and cons. While keto leads to faster fat loss but is difficult to stick to in the long run, paleo is easy to follow for the long term but might not deliver faster results.
RELATED: Paleo vs Keto Diet
8. How many times a day should you eat on paleo?
3 meals/day is enough. However, if you feel hungry or crave more, include some paleo snacks.
Weight loss on paleo without exercise is possible just make sure to remember the above-mentioned points to tackle what exercise could have done.
Concluding Thoughts
The paleo diet is all about including high-protein and low-carb and eliminating such foods that can trigger inflammation.
When you eat more protein and exclude most of the carbs, weight loss is automatic. However, for better results, it’s always recommended to do as much physical activity as possible.
But when exercise is not in your regime, make sure to stick to a calorie-deficit diet, check the hormonal levels, and follow a mindful eating plan.
This way you can lose weight on a paleo diet without exercise. So, are you following the paleo diet for weight loss?