Paleo Diet Is The Prescription – A Physician Gets It Right!
Ancestral Health Lifestyle
This lifestyle is simple. Cut out processed foods and eat only real foods found in nature. Specifically vegetables, a few fruits, and meats/poultry/fish without breading or any bread products. Avoid all grains, dairy, legumes and potatoes.
Although the Paleolithic lifestyle is a kind of low carbohydrate diet, not all low carbohydrate diets are necessarily healthy. It is recommended that you stay under 25 net carbohydrates (total carbohydrates minus fiber intake) for at least the first 2 weeks. This will improved you metabolic ability to use and burn fat stores for energy which allows a much healthier ‘internal environment. This reduction in carbohydrates may result in 3-5 days of ‘detox’ during which you may be tired and/or grouchy.
The only vitamins or supplements recommended for the initial period include Vitamin D 2000 IU daily and fish oil capsules 1 gm with each meal or cod liver oil. Also probiotics, garlic 1000 mg daily and oil of oregano capsules – one daily but just for 2 to 4 weeks.
Do not count calories or fat. If hungry between meals then up the fat content of each meal. Just stay with real foods.
I recommend none. But if you must, try Stevia or Truvia which are not artificial sweeteners, but have little effect on insulin.
Drink water or herbal teas. Avoid caffeine. Remember individuals with a history of gluten intolerance should not use coffee products of any kind.
For the first 2 weeks stop all sugars, pastas, potatoes, breads, rice, pop, diet pop, artificial sweeteners, cereals, dairy products, fruits, and all grains. Fruits may be added back in the third week.
Cut net carbohydrates to less than 25 net carbohydrates per day.
For breakfast try bacon, sausages, ham or steak with eggs. However, avoid large amounts of nitrates which are often used as a preservative in meats and consider nitrate-free meats. Almond butter on a spoon, a coconut shake or even salmon are also breakfast options. Try to think outside the box when it comes to breakfast. And please, no fruit juices which are simply concentrated sugars.
Create lunch and dinner with any combination of vegetables, fish, poultry, meats or eggs which are whole foods found in nature and avoid processed meats. Remember to avoid grains, including corn, wheat, rye, barley, oats, rice, quinoa and chia as well as dairy products. Acceptable nuts include macadamia nuts, walnuts and pecans. After the initial 2 weeks you may consume 3-5 small servings of fruit per week, i.e. one half cup of blueberries after dinner.
Coconut Oil: Consume 1 to 5 tablespoons of coconut oil each day. Cook with it, add it to meals when cooking meats, sauces and vegetables and try a coconut shake. Some people eat it mixed with almond butter or in hot tea. Also try coconut butter by the spoonful.
Coconut Shake: Approximately 3 ice cubes (try making them out of unsweetened coconut milk or unsweetened almond milk) with 8 ounces of unsweetened coconut milk or unsweetened almond milk, 1 to 3 tablespoons of coconut oil (start with one and work up since too much may cause a stomach ache at first) and one scoop of flavored non-
whey base protein powder. Use a blender or Magic Bullet to mix.
Suggested foods for the first two weeks:
Vegetables – best cooked
Beef – hamburger, steak
Pork – pork chop, ham, bacon
Poultry – chicken, turkey
Fish – salmon, tuna
Bison – burgers, steaks
Exercise: Exercise that is strenuous is not recommended for the first two weeks. Afterwards, weight-lifting or high intensity interval training (HIIT) may add to your progress but no more than 2 to 3 times weekly with at least a day in between.
HIIT: This may be done on a treadmill, recumbent or stationary bike, stair-master, outside or with almost any exercise equipment. The principals are the same:
Start at a leisurely pace for the first 3 minutes.
As soon as the 3 minutes are up go as fast and as hard as you can tolerate, without hurting yourself, but just for 30 seconds. As soon as the 30 seconds are up, resume your warm-up pace for 90 seconds. As soon as the 90 seconds are up repeat the cycle of 30 seconds high intensity followed by 90 seconds of a warm-up pace for 8 cycles.
Finish with a 2 minute cool-down at a relaxed pace.
The Paleo Solution by Robb Wolf
The Paleo Answer by Loren Cordain, PhD
Wheat Belly by William Davis, M.D.
Why We Get Fat and What To Do About It by Gary Taubes
The Primal Blueprint by Mark Sisson
Everyday Paleo by Sarah Fragoso
Make it Paleo by Bill Staley and Hayley Mason