Paleo Diet Lifestyle How to Follow the Paleo Diet for Weight Loss
Using the Paleo Diet is effective for weight loss when used as a healthy lifestyle change, especially if you are overweight. You’ll find the answers to the three main problems people new to a Paleo diet lifestyle get stuck or lost when losing weight.
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DISCLAIMER AND/OR LEGAL NOTICES The intention of this report is not to replace medical advice or to be a substitute for consulting a physician. If you are sick or have health problems, you should see a physician before trying any diet or home remedy. If you are taking prescription medication, you should never change your diet without first consulting your physician as any dietary change will affect the action of that prescription drug. Although this report is about health benefits of the Paleo diet, the author disclaims responsibility for any adverse effects arising from trying a Paleo diet or any recommendation mentioned in this report or changing your dieting without appropriate medical supervision. The information presented herein represents the view of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update their opinion based on the new conditions. The guide is for informational purposes only. While every attempt has been made to verify the information provided in this guide, neither the author nor their affiliates/partners assume any responsibility for errors, inaccuracies or omissions. CONSUMER NOTICE: You should assume that the author of this guide has an affiliate relationship and/or another material connection to the providers of goods and services mentioned in this guide and may be compensated when you purchase from a provider. You should always perform due diligence before buying goods or services from anyone via the Internet or offline.
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Introduction to the Paleo Diet The Paleolithic diet is more widely known in its abbreviation, Paleo diet. Also known as the Stone Age diet, Caveman diet, or hunter-gatherer diet, the Paleo diet is based on the presumed ancient diet of wild plants and animals. Over the years our bodies have been encoded to digest certain types of foods. These are not the convenience foods modern society eats today. Packaged and processed foods are usually full of empty calories and packed with refined sugars. There is a lot of controversy surrounding the Paleo diet, but many believe that by following this type of diet they achieve positive health outcomes. In this report, I'm going to show you how simple it is to follow a Paleo diet. Following the Paleo diet is easy. It’s crazy that most people can’t do it, because it’s so simple. Before I show you how, it's important you understand why you would want to follow the Paleo diet. In fact, there are a number of reasons... I'm about to show you a diet that will allow you to have more energy, and feel better living the healthy lifestyle that you know you deserve. No longer are you going to be at the whim of illnesses that have plagued your body in the past. Not only will you improve your health, but think what it will do for the relationships you have with others. It will be a good example for your children. It will earn you the respect of your co-workers. And it will inspire others who also want a healthier lifestyle. You can't settle for staying the same - what message would that be sending to the ones that are close to you? Finally, once you know how to do this, when you're finished you'll be able to look in the mirror and say to yourself - "yes, I did it!" and not "oh man... another failed attempt!" One of the reasons to live a healthy lifestyle would be to avoid being unnecessarily sick. You'd save money on medical costs. 2
Table of Contents Copyright ............................................................................................................................. 1 Introduction to the Paleo Diet ............................................................................................. 2 Table of Contents................................................................................................................. 3 What the Paleo Diet Can Do For You .................................................................................. 4 Archaeologists Decode Our Ancestors Diet ..................................................................... 4 Paleo Diet Lifestyle in Modern Society ............................................................................ 5 Paleo Diet Guidelines .................................................................................................... 5 Choose Quality .............................................................................................................. 6 Paleo Diet Weight Loss ........................................................................................................ 7 Common Problem: Eating Too Much and Weight Gain ................................................... 7 Losing the Last Few Pounds .......................................................................................... 7 It’s a Lifestyle Change ................................................................................................... 8 Common Problem: Temptations and Cravings ................................................................ 8 Eat More Paleo Foods ................................................................................................... 9 Sugar Cravings ............................................................................................................... 9 Try Eating a Bigger Breakfast ........................................................................................ 9 Common Problem: Indigestion or Weak Digestion ....................................................... 10 Cooking with Butter .................................................................................................... 10 Drinking Water ............................................................................................................ 10 Stop Drinking Alcohol ................................................................................................. 11 Limit Your Coconut and Some Other Fruits ................................................................ 11 Help Alleviate Indigestion ........................................................................................... 11 Conclusion ......................................................................................................................... 13 Paleo Diet Resources ......................................................................................................... 15
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What the Paleo Diet Can Do For You Following a diet plan is not always easy for the long term. By limiting your food choices it’s easy to start cravings the very foods you are trying to avoid. The foods that are devoid of nutritional value and full of empty calories. I will show you the best way to follow and stick with the Paleo diet to ensure you get long lasting results. I have found by observation that the best Paleo diet is one that is rich in nutrient dense foods, like fresh fruit, vegetables and meat, and devoid of processed or cultivated foods, like sugar, legumes and grains. This diet works because over the millennia we have become genetically programmed to metabolize certain types of foods. Our ancestors were hunter-gatherers and ate a diet full of wild plants and animals, essentially plants that could be gathered or wild animals that were hunted.
Archaeologists Decode Our Ancestors Diet While it's hard to really know what our ancestors ate, archaeologists have an idea of what our hunter-gatherer ancestors’ diet consisted of. Broken down 19 - 35% Protein 28-58% Fat 22-40% Carbohydrates (Unrefined Sources) It’s suggested that this style of eating ended with the development of agriculture about 10,000 years ago. Paleolithic nutrition is based on the premise that modern humans are genetically adapted to the diet of their Paleolithic ancestors and that human genetics have scarcely changed since the dawn of agriculture, and therefore that an ideal diet for human health and well-being is one that resembles this ancestral diet. (Wikipedia) While some propose the Paleo diet to be nothing more than a ‘fad’ diet, others believe there are several nutritional benefits of eating a pre-agricultural diet. 4
Paleo Diet Lifestyle in Modern Society It's suggested that a Paleo diet is beneficial for modern society as you avoid eating things that have been cultivated or processed. This makes sense when you think about the large amounts of fast food people eat every day. How can that be healthy? “Five studies, four since 2007, have experimentally tested contemporary versions of ancestral human diets and have found them to be superior to Mediterranean diets, diabetic diets and typical western diets in regards to weight loss, cardiovascular disease risk factors and risk factors for type 2 diabetes.” Loren Cordain, a fan of a low-carbohydrate Paleolithic diet.
Paleo Diet Guidelines The Paleo diet is a modern nutritional approach to eating that focuses on past dietary practices. This means eliminating eating things with grains, sugar and legumes. You simply eat foods you could either hunt or gather. Nutrient dense foods, like meat, fresh fruit and vegetables, are ‘real’ food. These are the types of foods allowed in the Paleo diet. They are full of vitamins and minerals. Many of your favorite recipes will need to be adjusted. Today a Paleo diet would consist of primarily of fruit, vegetables, nuts, roots, grass-fed pasture raised meats and fish. It does not include the use of dairy products, salt, refined sugar, processed oils, grains, and legumes. You won't be eating any more of the convenience foods filled with empty calories, refined sugars, and toxic preservatives. This makes sense, doesn't it?
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Choose Quality When choosing Paleo foods you need to be aware of quality. Buy organic and locally grown produce whenever possible. Also try to get grass-fed beef and animal meat. As your diet will be limited in the types of foods you eat, you’ll want to ensure maximum health benefits by choosing the highest quality you can. This is why grass-fed meats and organic produce are best.
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Paleo Diet Weight Loss There are some people who choose to follow a Paleo diet to help lose weight. Although a Paleo diet is not just about weight loss, you will find you feel better and have more energy by following a Paleo diet. Shedding unwanted pounds as you reach your ideal weight is often a bonus, especially if you are overweight. You should be trying to lose body fat, not just pounds. Many people following a Paleo diet find they won't get it right the first time. If you're experiencing trouble with sticking to your plan, then just remember not to beat yourself up. Pick yourself up and start again. Take it one day at a time. Now that you've learned how to enjoy a Paleo diet, I want to go over the three things that may happen to you when following this plan.
Common Problem: Eating Too Much and Weight Gain Most people find they eat too much at first. Typical diets rely on counting calories to ensure you are getting proper nutrition while limiting the calories your body needs to metabolize. Don't count calories. It's more important to let your body determine when you are hungry. If you find it's difficult to let go of calorie calculators, then modify your method to keeping a food journal. Instead of writing down calories of foods, just write down the foods you are eating. List everything you eat or drink, including indulgences.
Losing the Last Few Pounds If you find trouble trying to lose the last few pounds, you should look at your food journal. How much fruit are you eating? Fruit is known to slow down weight loss as it is high in carbohydrates. How much dairy and cheese are you eating? Cheese is another known food to 7
stall weight loss when you are trying to lose the last few pounds. By eating more fat, less carbs, and less dairy you’ll achieve more weight loss. When it comes to fats, try to eat more animal fats. Coconut milk, butter and cream are fats that can stall weight loss further.
It’s a Lifestyle Change In time it will become a habit that it’ll be easy for you to keep up. By learning to eat according to your appetite you'll be able to settle into the new diet more easily and quickly. Think of yourself as a wild animal and choose your food and food amounts accordingly. Use your instincts; this includes smell, taste and feelings, to regulate your food intake. The more Paleo diet foods you eat the faster you will lose those extra pounds and reach your ideal weight. You'll also be able to troubleshoot any problems or issues with a detailed food journal. Who knew it could’ve been so simple?
Common Problem: Temptations and Cravings Hunger can strike at any time. Many people are unprepared and don't have healthy options available nearby. Typical snacks like candy, chocolate and processed foods are forbidden on a Paleo diet. If it's challenging for you to just say 'no' to a craving, then here are some tips to help you overcome the temptation. First, think about how awful you'll feel afterwards. When eating a Paleo diet you'll be ridding your body of toxins and providing a nutritious foundation for your health. If you choose to indulge in something on the forbidden list, you'll most likely feel full and uncomfortable. Knowing how poorly you'll feel by eating something you know you should avoid hopefully will have you thinking twice 8
before you cheat.
Eat More Paleo Foods Fill yourself up by eating Paleo foods until you are no longer hungry and then stop eating. You’ll reach your ideal weight more quickly as it becomes more of a lifestyle change instead of a so-called diet. If you are still challenged, then stock up on 'real' foods that are packed with vitamins and minerals, like healthy fats and meats. By keeping healthy foods around you’ll have a healthy option close at hand whenever hunger strikes.
Sugar Cravings When you find yourself craving sugar there are many suitable Paleo foods available to satisfy your sweet tooth. Some sweet alternatives include:
Dates Honey Carob Sugar cane Coconut germ
Figs Persimmon Bananas Apples Pears
Be careful not to eat too much fruit as some people find they get hungrier and notice body changes from too much sugar. This is another reason to keep a detailed food journal.
Try Eating a Bigger Breakfast If you find yourself getting hungry during the day, you might want to look at your food journal. What are you eating for breakfasts? Sometimes simply adding more meat and fat to your breakfast meal can help you avoid getting hungry later. This will help eliminate food cravings at inopportune times throughout your day. After a few short months your cravings for old cheat foods will go away altogether. Those old indulgences will most likely make you feel ill if you were to 9
eat them as your body isn't used to the preservatives or toxins commonly found in processed foods.
Common Problem: Indigestion or Weak Digestion Those who follow a strict Paleo diet don't suffer from indigestion. Indigestion is your body's way of telling you that your macronutrient proportions are off. Listen to your body and change your eating habits accordingly. It’s believed that the heavy grain based western diet suppresses stomach acidity. When eating a Paleo diet you will be eating a lot of meat and stomach acid is necessary to break it down and digest it. It might take some time for your body to readjust and reach a good new balance. This readjustment period may even take a while if you were eating a low meat diet as your stomach’s sphincter muscles will need to recover from weakness. It will get better in time. There are some foods and drinks that cause indigestion or weak digestion in people, including cooking with butter, drinking alcohol or too much water, or eating too much fruit. As each person is affected differently on the Paleo diet, here are some basic suggestions.
Cooking with Butter A few people may discover they get heartburn when cooking with butter.
Drinking Water Drink water before meals, not after to help with indigestion. You will be drinking water only when your body asks for it. Sometimes drinking too much water can cause weak digestion, but be sure to drink at least half a gallon of water a day. You can also squeeze a little orange or lemon in it. Just wait a few minutes before drinking as the lemon or orange juice will make the water more alkaline and hydrating. It's also best to drink water at room temperature. By drinking water that's not 10
cold your body will be better able to absorb and utilize it. When you drink cold water you are shocking your body and it will go straight through you.
Stop Drinking Alcohol Avoiding alcohol is crucial to stop having an upset stomach on the Paleo diet. As many people find this hard to do you can limit your alcohol intake by only enjoying a small amount of red wine taken with food. Don’t drink it on an empty stomach.
Limit Your Coconut and Some Other Fruits Some people following a Paleo diet notice they have problems when they eat too much coconut or certain types of fruits. Pay attention to your food journal and you may discover you get gassy or have bloating from eating certain types of fruit. A way to reduce or prevent this digestive problem is to eat your fruit with other foods like meat and greens. There are many easy ways to do this. You could grill some fruit with your meat, add fruit to a salad or make a smoothie.
Help Alleviate Indigestion While it’s best to listen to your body and make dietary changes accordingly, I understand sometimes you’ll want to get rid of indigestion fast. Here are some natural ways to help you fight indigestion on a Paleo diet. Fresh pineapple. Unless you are pregnant, pick up some raw pineapple to allow the enzymes to help aid digestion. You'll need to choose a fresh pineapple. The digestive enzyme is only active in fresh pineapple. Apple Cider Vinegar. Another natural remedy is to drink 1 tablespoon Apple Cider Vinegar diluted with water before your meals. Other natural foods that have been helpful with eliminating indigestion include more meat, raw honey, kefir, or even raw yogurt. If you are still dealing with indigestion, then at the very least get some edible clay. 11
Green clays are best and are great for digestion. It has similar properties to over-the-counter antacids, many which use refined clay. Edible clays are a digestive superstar. It’s important to learn what foods are giving you the indigestion. If you are feeling full most of the day due to bloating it’s easy to not eat enough calories. This can cause weight loss quickly, but not in a good way.
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Conclusion Now that you know everything you need to enjoy a healthy lifestyle while eating a Paleo diet, don’t hesitate. Start buying Paleo foods the next time you go grocery shopping. It’s not important that you are successful at first. What is important is that you use each food as a way to gain feedback. If you think about using your food journal as a way to gain feedback you’ll learn what foods your body wants and what foods to avoid. You need to learn what your body is telling you and change your habits accordingly. To sum everything up, let’s go over the Paleo Diet guidelines: 1. Stop calorie counting. Your Paleo diet should be rich in animal fat and low in carbohydrates. 2. Get your protein from animal sources. All your meats should contain fat and try to find grass-fed whenever possible. 3. Eat low amounts of nuts and fruits. If you want to lose weight more quickly avoid eating fruits and nuts for the time being. 4. Eliminate grains and legumes from your diet. These are cultivated foods that are not included in the Paleo diet. 5. Eliminate refined sugars. This includes soda, packaged juices, and so much more. Read the nutritional information for a list of ingredients. You’d be surprise that even most soups contain added sugar. 6. Eliminate most dairy products. Dairy, except for maybe heavy cream or butter, isn’t necessary and you can avoid eating it. 7. Eat when you are hungry. This is the most important tip to eating a Paleo diet. Don’t rely on time or calories to eat enough, just listen to your body. That’s the Paleo diet. I find that most people have trouble when trying to use the 13
Paleo diet for weight loss. If you find yourself stuck losing the last few pounds or are gaining weight, be sure to reread the Paleo Diet Weight Loss section in this report. Let’s say you find you are trying to lose the last few pounds to get to your ideal weight. You look at your food journal and find you are eating a lot of fruit. You notice that you eat fruit to pick yourself up in the afternoon. By always craving sweets and fulfilling the craving with fruit, high in natural sugars and carbohydrates, you are stalling weight loss. Try eating a larger breakfast with more meat and fat. Eat this type of breakfast for a few days and see if you notice an improvement. If not, refer back to your food journal and the Paleo Diet Weight Loss section to determine what could be stalling your weight loss. And that’s the easiest way to figure out any holdups on your weight loss journey.
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Paleo Diet Resources Paleo Cookbooks: Recipes for the 21st Century Hunter Gatherer and Paleo Eating For Modern People In addition to 375 simple Paleo recipes in these two cookbooks, you’ll also receive the 30-day Paleo Meal Plan and the 4 Ingredients Paleo Cookbook as a bonus. Learn more about the Paleo Cookbooks
The Paleo Recipe Book Over 370 easy Paleo recipes divided into 18 food categories. No grains, no dairy, no legumes, no sugar, no vegetable oils and no preservatives. Learn more about The Paleo Recipe Book
Practical Paleo Nutrition Guide Book Get started with the Paleo Diet with this 30-day Paleo challenge. Learn more about the Practical Paleo Nutrition Guide Book
7 Steps to Paleo: The Ultimate Beginner’s Guide to the Paleo Diet Learn how to quickly and easily become a Paleo eater and start getting real results immediately. Learn more about 7 Steps to Paleo
Paleo Diet Smoothies Recipe Book Over 200 delicious smoothie recipes that are Paleo Diet approved. Learn more about 7 Steps to Paleo 15