Check list to a healthy eating lifestyle: PALEO

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    May 06, 2011 10:44 PM GMT
    I found this online and would like to share it with anyone on here that are curious about how to eat Paleo style. Read below:

    PaNu - A modified paleolithic diet that can improve your health by duplicating the evolutionary metabolic milieu. []

    How do you do it?

    I have patients who don't care about the details, they just want to to cut to the chase about what to do. Here is the heirarchical list I give them. I tell them to go as far down the list as they can in whatever time frame they can manage. I tell them the further along the list they stop, the healthier they will be. There is no counting, measuring, or weighing. They are not required to purchase anything specific from me or anyone else. There are no special supplements, drugs or testing required.

    1 Eliminate sugar (including fruit juices and sports drinks) and all flour

    2 Start eating proper fats - animal fats and monounsaturated fats like olive oil - substituting fat calories for carb calories. Drink whole milk or half and half instead of skim.

    3 Eliminate grains

    4 Eliminate grain and seed derived oils (cooking oils) Cook with butter, coconut oil, olive oil or animal fats.

    5 Get daily midday sun or take 1-2000 iu vit D daily

    6 Intermittent fasting and infrequent meals (2 meals a day is best)

    7 Fruit is just a candy bar from a tree. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.

    8 Eliminate legumes

    9 Adjust your 6s and 3s. Grass fed beef or bison avoids excess O-6 fatty acids and are better than supplementing with 0-3 supplements.

    10 Proper exercise - emphasizing cross-fit or interval training over long aerobic sessions

    11 Eliminate milk (if you are sensitive to it, move this up the list)

    12 Eliminate other dairy including cheese- (now you are "orthodox paleolithic")

    If you can do step 1, that is about 50% of the benefit and alone a huge improvement on the standard american diet (SAD) By about step 6 you are at about 75% , by step 9 about 80% and at 10 you are at 99% for most people.

    Here is the skeleton of the theory:

    Insulin is a phylogenetically old hormone. It is a biological messenger that in excess, is metabolically saying the following to your tissue and organs: "Go ahead and store energy, and go ahead and mature, reproduce and die." Excess insulin in humans is linked to diabetes, alzheimer dementia, metabolic syndrome, obesity, coronary disease and cancer.

    We did not evolve under conditions of insulin excess. Food was intermittently available and not superabundant like today. Scarcity and famine were frequent everywhere until recently in evolutionary time. Preferred foods were available year round and dense in calories and nutrients. Animal products, including organs and bone marrow of mammals, fish, and invertebrates (insects) were the staples, supplemented by edible plants (not grains) until the dawn of agriculture. Fruit was seasonal and not yet bred for maximum sweetness. Food was eaten less frequently, had lower carbs than the typical american diet which is about 60%, and was supplemented by often involuntary periods of intermittent fasting and lower calories overall.

    We are not adapted to chronic hyperinsulinemia.

    We are also not adapted to eating grass seeds, to which we have been significantly exposed for only about 10,000 years. They contain molecules that are specifically designed to discourage consumption, as well as other problematic chemicals.

    The diet is not about eating exactly what "caveman" ate, or killing your own food. It is solely about duplicating what I believe are the key elements of the internal hormonal metabolic milieu that we evolved under from especially less than 1 million years ago to about 10,000 years ago. This is likely to be achieved not by eating specific things, but more by not eating specific things.

    Calorie restriction is a severe, uncomfortable way to have low insulin levels and if calorie restricted (starving) your insulin levels can be reasonable even if your carb percentage is high. However, with calorie restriciton you can get muscle wasting, fatigue and weakened immune function. In animal models, calorie restriction increases longevity substantially. Remember the metaphorical message of insulin? It says, "increase your metabolic rate and then die". This message is attenuated by having low insulin levels.

    Is there another way to live in a world of abundant food without being hungry all the time, yet avoiding the risk of immune dysfunction associated with eating grass seeds that cannot even be eaten without mechanical processing and cooking ?

    Yes, you can work your way down this list.


    Also, checkout -- his podcast is especially informative.

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    May 07, 2011 2:04 AM GMT
    His current website is here:
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    May 07, 2011 3:17 AM GMT
    I've been doing the Paleo for almost a year now, and have modified it to make it into a regular eating habit instead of a fad diet. Now I can play with my body composition and either lean out or bulk up on demand within a couple week, simply by changing a few food items.

    It's by far the best diet plan ever developed.
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    May 07, 2011 12:02 PM GMT
    paulflexes said

    It's by far the best diet plan ever developed.

    I agree!!
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    May 07, 2011 12:48 PM GMT
    It's great.

    Started it a little over two weeks ago and have lost around 8 pounds. If I have coffee (which is around 2 cups a day) I ONLY use half-n-half or heavy cream (0 grams of fat). I am still modifying it as I have eaten sausage (not on the recommended list) and cheese which I am eliminating.

    Also, since I have eliminated wheat, legumes, sugar, flour, I have NOT had gas in that two week time period and bowel movements are regular. The key is make sure to eat plenty of fruits and veggies on the Paleo list. I use Pure Stevia Extract for my green tea.

    For exercise, I do 45 min cardio daily(bike or elliptical) and weight lifting 5 times a week.