Vegetables are usually consumed as raw, while those to be cooked are consumed by steaming.
Basic principles of diet;
• Vegetable, fruit, kefir, walnut, hazelnut, almond (unprocessed and without salt added),
• All meats; duck, chicken, turkey, egg, fish, seafood,
• Olive oil and canola oil are free.
• Vegetables with high starch content such as corn, potatoes, carrots and beans should be consumed very little.
• Strawberries, blackberries and fruits such as cherry, glycemic index and glycemic load are low for 1-2 portions per day can be consumed.
• Raw food should constitute at least 60% of the total diet.
• Vegetables that need to be cooked etc. foods should be steamed.
• Energy is not a limited diet. Free food can be consumed until satiated.
Prohibitions;
• Milk and yoghurt, cheese, butter, cream, ice cream
• Animal fats and processed oils
• peanuts, white beans, and other dried legumes, soy and soy products
• Cakes, sweets, biscuits and cookies, chocolate; all kinds of bakery products, crackers, packed products
• All types of alcohol and alcoholic beverages and soft drinks, juice, etc.
• All kinds of bread, whole grain, rye, etc. it is forbidden. All kinds of flour, starch, pasta, rice, oats and other cereals are prohibited.
• Candies, sweets, fructose, all kinds of artificial sweeteners, corn syrup, honey should not be consumed.
The main hypothesis of defending the Stone Age diet; It is observed that today's wheat is very different from the stone age period and the amount of gluten it contains is more than 50%. For this reason, they prohibit all cereal products in their diet. However, according to the wheat DNA study conducted in our country in 2016; The DNA sequence in 8400 years of wheat samples has been shown to be close to the modern wheat species.
So what are the facts of this diet?
• The nutrition characteristics of each society are different. Foods made from wheat and wheat products are frequently consumed for Turkish society. It is not possible to completely prohibit bread for Turkish people.
• While there are many studies on the health benefits of whole grains, the prohibition of these products is contrary to healthy nutrition.
• Consuming about 60% of the vegetables raw can cause stomach ulcers or gastritis.
• Meat, fish, chicken, eggs, all poultry, free and unlimited consumption of seafood, saturated fat and cholesterol is taken too much. Excessive consumption of such products may cause cardiovascular diseases.
• Prohibition of milk and dairy products may lead to calcium-poor nutrition, leading to problems such as osteoporosis and osteomalacia in the long term, and increased bone fragility.
• It has been suggested that low-fat diets should be used rather than weight-loss effects due to increased insulin sensitivity and cardiovascular risk-reducing effects. The limitation of the recommended nutrients and the absence of a specific calorie cause people to gain weight, which in the long term causes the diet to become dysfunctional. Weight gain will also provide a basis for the development of insulin resistance.
As a result; The stone age diet is a diet with low applicability. Healthy dietary recommendations can be recorded. Adequate, balanced and healthy nutrition is the most effective way to lose weight, as well as to prevent metabolic diseases and cancer.
REFERENCES
Prof.Dr.Emel Tüfekçi Alphan,Diets and Facts Book
