Dr. Mehmet Oz is a cardiologist well-known for his recurring role on "The Oprah Winfrey Show" and now in his own television show, "The Dr. Oz Show." The author of "You: On a Diet," he also hosted a miniseries called "The Truth About Food" in which an Evolutionary Diet was tested. This diet centers on eating natural foods with an emphasis on a caveman approach of what our ancestors ate. The Evolutionary Diet may be a healthy long-term diet plan for weight-loss success and improved heart health.
Fruits and Vegetables
This diet revolves around the consumption of fruits and vegetables to decrease health risks. Produce is low in calories, fat and has no added sugars. They are rich in essential nutrients, vitamins and minerals needed to enable normal body functions and hormonal balance and to prevent diseases. Fruits and vegetables are also high in dietary fiber to fill you up, lessening hunger cravings and overeating. Fiber is also essential for a healthy digestive system, as it aids in the elimination of waste products and toxins in the body. Aim for at least 5 to 10 servings of produce daily.
Reduce Unhealthy Fats
The Evolutionary Diet reduces your intake of unhealthy fats such as saturated fats. These fats increase arterial buildups of plaque, which can increase the risk of heart disease and stroke. Saturated fats are commonly found in fried foods, butter, full-fat dairy products and fatty cuts of meat. Replace unhealthy fats with healthy fats such as monounsaturated and omega-3 fatty acids found in unsalted nuts, seeds, olive oil and rapeseed oil.
Reduce Sodium Intake
The Evolutionary Diet emphasizes the importance of reducing high sodium foods from your diet. Salt increases blood pressure and the risk for heart disease and stroke. In addition to table salt, sodium is present in most packaged, processed foods for taste and to increase shelf life. Be sure to read package labels carefully to determine salt content and hidden ingredients. Common foods to avoid include packaged cakes, cookies, bars, canned beans and soups, as well as chips and smoked bacon.
Water
The Evolutionary Diet encourages frequent consumption of water. Water has no calories, fat or sugar and keeps you hydrated. It is essential for a healthy digestive system as it helps push food through the digestive tract for the elimination of waste products. Increased water intake is especially vital with an increase in fiber to add bulk to stools and avoid digestive upsets such as constipation and bloating. Drink 8 to 10 cups of water per day or more depending on your needs and activity level.
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