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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Paleo Diet vs. Low Carb Diet

Posted in Health, Real Food by eatingpaleo on August 21, 2009

Basically… this is what Paleo means right? Low Carb…. Steak

Hmm.. yes and no..

Loren Cordain in The Paleo Diet has an entire chapter dedicated to low carb.. to be more precise.. Why Paleo isn’t just another Low-Carb Diet. After so many years of low-carb, I was a bit angry at first, since he considers it to be just a faze and it is all part of this diet craze.

These would be, after Cordain, the main difference between the two diets:

Modern low-carbohydrate weight-loss diets are really high-fat diets that contain moderate levels of protein. They don’t have the high levels of protein that our ancestors ate – the levels found in the Paleo Diet. Actually, compared with what our ancestors ate, the carbohydrate content of these modern weight-loss diets is far too low. Even worse, almost all of these low-carbohydrate diets permit unlimited consumption of fatty, salty meats (such as bacon, sausage, fatty ribs, and lamb chops) and dairy products(cheeses, cream and butter) while restricting the consumption of frutis and vegetables. Cancer fighting fruits and vegetables! This dietary pattern is drastically different from that of our ancestors.

DietThe way I see it, low carb has done wonders for me, and it continues to do so. The fat intake depends on each one following this diet. I have seen low-carbers with a pretty low fat intake and they were fine also. The protein intake is the same thing, you just try and see what works best for you (keep in mind we’re not talking about the keto diet)

Indeed.. it’s a different thing. Low-carb is more permisive, you are “allowed” to eat a bigger variety of foods and not everyone will choose the healthier ones. Paleo on the other hand holds that as natural as possible ideea, which brings an advantage, you can’t eat paleo and chew gum, even if it has no sugar.

The biggest difference is the fruit and cheese issue. I’ll eat a little amount of cheese from time to time. For example,  if a sauce requires 1cup of sour cream, I won’t hesitate on using it. Here’s a tip though, consume mostly the fermented dairy: feta, cheddar cheese, parmesan etc.

Just stop and ask yourself: What would Grok eat?

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! 😀

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.