The Paleo Diet.Eating the way we were meant to eat.

How to lose Fat. Part 1.

Posted in Diet, Health by eatingpaleo on September 11, 2009

This is the no.1 question people will ask me: “What do I have to do to lose fat?”.question-mark

The answer is simple and complicated at the same time. First of all I have to ask you the weight, height, the medical condition, what about your family, any history of diabetes, cancer etc.. There are somewhere between 15-20 questions..

After hearing their eating patterns, favorite food and whatnot, I am  almost capable of giving some sort of indications, following the mimic of his/hers face as they listen to it – uncertain? scared? confused? happy?

At the first meeting the ground-rules are established. There are two aspects when it goes to weight-loss: diet and sport

DIET

1. Set your calorie deficit.

2. Choose your nutrients wisely: Proteins come first, veggies, fats, carbs only after your workout.

Don’t forget water!

SPORT

Move!

I’ve written this post as an introduction for what it will happen next. Basically, I’m going to divide this in parts ( I like keeping my stuff organized), so it will be easier to understand, to follow and when you’ll need information about proteins, for example, you won’t have to go through the whole post to get it.

Coming up: Setting the deficit

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Dieting and Hunger..

Posted in Diet by eatingpaleo on September 7, 2009

I fasted yesterday and.. obviously, at a point.. I got hungry.. So there I was.. hungry and bored. The combination that1082397_40223402 can only lead to failure..  I’ll give you one hint, when you want to fast, chose the busies day possible. There’s nothing worse than thinking about food all day long.

When you think about hunger you have to keep in mind two things (hormones): leptin and ghrelin. Long story short, when you eat, adipocytes trigger the release of leptin into the body, as the level increases, there will be a reduction in the motivation to eat. After a couple of hours, leptin levels will drop and this will cause the release of ghrelin, which brings back the feeling of hunger.

Now that we settled this.. what about the hunger pangs? It goes like this: they are actually contractions that take place in the stomach. Usually they begin after 12 to 24 hours after your last meal. You will have the pangs for 30-45 minutes, after that, though, you’re clear for 30-150 minutes.. and so on..

Since we are on a Paleo Diet blog.. it’s normal to make a connection, here it is. Personally, I don’t think we were meant to have a constant supply of food at our hand 24/7 – think about Grok, he didn’t haunt every day – as we have now. Being hungry is somehow to key to weight-loss. Honestly, I was never good at 6 meals per day, having food in your system all day will actually keep you from burning fat(not weight).

Your body has to use the stored energy source, meaning : bodyfat. He does this best:

1. after an workout

2. through fasting

What’s your pick?

Guys.. the only good advice I can give you is this: Accept it! That’s just the way it is. You want to lose weight? expect being hungry from time to time, you’ll get used to it. Personally, I much rather have an emptiness feeling than the “filled” one. Forget what you have been led to believe.. hunger is natural!

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What have I been eating lately..

Posted in Diet, Health, Real Food by eatingpaleo on August 19, 2009

Since I don’t have time to post everyday my meals, I’ll do this every once in a while just to assure you that I’m doing fine, from all points of view.

I usually have eggs in the morning: boiled, fried, scrambled etc, for breakfast:

omelette

After that it’s either some leftovers, or, I`ll cook something. Yesterday was beef soup

Beef, vegies, water, condiments.... deliciousness

Beef, veggies, water, condiments.... deliciousness

Cooking doesn’t have to be something hard, complicated and boring. I rarely prepare my ingredients in advance, I just throw in there whatever comes to my mind and just see where it takes me.

Is it good? Perfect than, let’s try something else.

Is it bad? No problem, we’re going to try it again and again until it suites our taste.

I search for other recipes but rarely make them 100% “correct” . Trust me, the kitchen is a fun place to be, as long as you’re cooking for pleasure.

So? What’s on today’s menu?

Intermittent Fasting

Posted in Diet by eatingpaleo on August 11, 2009

Eat small portions of food every 3-4 hours, 5-6 times a day. Empty Plate

If you want to lose weight this is the first advice you’ll receive, after that is no fat, high fiber cereals and yadda yadda yadda. But this is sexism as Brad Pilon would say. This pattern, of eating every 3 hours was invented by professional bodybuilders, who had to eat a lot (back then supplements weren’t as common as they are today), so they ate more often.

Just imagine how little a woman (who wants to lose weight) would have to eat at a meal. Considering she would eat 1200-1400kcal/day, meaning about 200-300kcal a meal – a banana and an apple, a handful of almonds?? It doesn’t make sense! Still, there are women out there holding on to their diet, struggling every day trying not to fall out of the wagon. But you know what.. they will.. at a point.. they will..

It will slow down your metabolism, you’re gonna feel miserable, therefore you’ll binge and eventually you’ll get fat, right? At least that’s what they say.

Not really..

There are A LOT of studies backing up fasting. Just to name one and you can follow this road, searching for other studies related to IF(intermittent fasting) or CR (calorie restriction)… Also a number of people that are promoting it: Mike O’Donnell, Brad Pilon, Martin Berkhan(LeanGains), Mark Sisson and I’m just getting started.

You can read about the benefits of intermittent fasting anywhere. The way I see it’s a lifestyle, it will help you improve your health, reduce your cravings, and of course the biochemical ones: increases the release of GH (growth hormone), optimizes  the glucose energy metabolism …… => A happier, healthier, stronger, YOU.

happy

To end this post properly.

Paleo Diet = Intermittent Fasting

How, you ask?

Simple. Can you imagine Grok eating every 3 hours? When he had to run to catch his prey because, God knew when, he was going to eat next.. Think about it..

Connected to this post, next, I’ll post about my experience with fasting and how it helped me so far.

Are you fasting today? I know I will  :D.

10 August. Day one.

Posted in Diet, My Program by eatingpaleo on August 10, 2009

Let’s see..

Woke up at 9:30.

Went at the gym at 10:30, did the classic chest and biceps followed by 10 min of HIIT.

After an hour I ate this:

200gr catfish and 300gr springbeans

200gr catfish and 300gr springbeans

Next meal (after 4 hours):

3 large egg omelet

3 large eggs omelet

With every meal I had a big portion of this:

2 large tomatoes, 2 large cucumbers, 1 onion, olive oil and vinegar

2 large tomatoes, 2 large cucumbers, 1 onion, olive oil and vinegar

Nutritional breakdown:

999kcal/ 65gr prot, 56gr fat, 71gr carbs, 21gr fibre

Fasted for 18 hours.

I’ll write about intermittent fasting in the near future.

The Plan..

Posted in Diet, My Program by eatingpaleo on August 10, 2009

So, the plan goes like this.

I’ll try to do my best and post everyday about what I ate that day and what exercises I did. As you already figured out, I will follow a  primal diet, I started it 3 months ago, but not 100% clean.

I know this is not the best way to go, when I’m in.. I’m really in. It’s all or nothing, I guess it’s not the best way of handling things, but this really works for me. Everything is planned out and prepared, the meals, the exercises. I will make primal recipes and share them with you.. it’s gonna be fun 😛agenda

Regarding the exercises, it gets a little tricky. Technically since I’m following the Primal Diet, I should be doing the Primal Exercises.. the classics.. I will try to make as many bodyweight  exercises as I can, but I can’t go further – living in a match box (aka apartment), in a big city doesn’t come with many opportunities when it comes to wildly training. I will have to think about some goals though..

My theory goes like this: As long as you always keep moving, you’re good.

The diet..well.. meat, fish, eggs, vegetables, nuts (not a big fan of fruits) This is what you’re going to see in my future posts. I will focus more on the lean protein and unsaturated fats, omega 3’s, such and such (less animal fat). It’s not that I’m against fat (Hell no!) but, i just started reading Loren Cordain – The Paleo Diet and in the first chapter he describes why the paleo diet it’s not just a low carb diet, but I will talk about this in other entries.

Wish me luck… I’m going in! 😀

Organic food from my garden

Posted in Diet, Real Food by eatingpaleo on August 9, 2009

I just returned from my home town back to The Big City – I hate it, but love it at the same time.

I was on stand-by for one week, reading and sleeping all day long. Just imagine: waking up in the morning, going into the garden filled with vegetables and just take a deep breath. It feels like you just died and gone straight to Heaven.. If there is such thing as a perfect day… how about a.. perfect week 😉

I took some pictures with my parents garden. Keep in mind that these were sprayed only with water.

Have a look:

organic_tomatoes

Organic Tomatoes

I’m not a very big fan of the word organic. What does it mean exactly? I have read Michael Pollan – The Omnivore’s Dilemma where he actually tries to give a meaning to this word. Let’s take an example: organic salami – called organic because it has (among other things) organic pork meat – called organic because the pork was fed with organic corn – called organic because it was sprayed with organic fertilizer… Get my point?

Organic Cucumbers

Organic Cucumbers

The bad part is that people don’t know this. They think that just because that chicken has a big ORGANIC stamp on top of it, it means that they brought it from the country side, living happily at a farm, eating only worms and whatever. Guess what. It’s not! Michael Pollan gives a lot of great examples with chickens, cows, porks etc.

Organic Carrot

Organic Carrot

Don’t get me wrong. I love eating “organic” – where I come from, we call it natural, but let’s face it, organic products sounds much better than natural products.

But sorry folks, this is what I call Real Food. The one that is picked by myself, from my garden.   These is the real thing, I have never seen uglier tomatoes in my life, but at the same time they are the juiciest, full of flavor. And you know what, they have a real taste, a real tomato taste, not like those cardboard things that you buy in the winter.

All in all.. this is it, my garden. Perfect just the way it is. I don’t think it can get more primal than this 😀

The Primal Diet…

Posted in Diet by eatingpaleo on August 7, 2009

We’ve been evolving for 2,000,000 years, yet we’ve been farming for only 10,000 years.

This is the starting-point for The Primal Diet.  It is very easy to understand, just try to figure out what were the foods our ancestors ate (by ancestors I mean the caveman, or how others put it, Grok ). Basically this is what you get to eat:

  • vegetables
  • nuts/seeds
  • meat, fish
  • eggs
  • fruits ( a more delicate subject )

Contrary to the popular belief, the primal diet isn’t a raw food diet, of course, less “heat” is better for health in general, but that doesn’t mean you have to eat a raw chicken drumstick, or God knows what.

That’s it! Seriously!

I’ve been following the low-carb diet for a couple of years now and it’s going great, BUT, since there’s always room for improvement, living as much as paleo as possible seemed to be the next step.

In terms of goals, oh.. I just want the whole package:

  • weight loss
  • muscle gain
  • health

Kidding 🙂

I’ll just go on this road and see where it takes me.. Wish me luck

Keep you posted.