Download The Paleo Diet PDF

TitleThe Paleo Diet
TagsPaleolithic Diet Omega 3 Fatty Acid Foods Nutrition Low Carbohydrate Diet
File Size1.3 MB
Total Pages17
Document Text Contents
Page 2

COPYRIGHT NOTICE:
Copyright © 2010. All Rights Reserved.

www.paleocookbook.com retains 100% rights to this material and it may not be
republished, repackaged and or redistributed for any purposes what so ever

with out the express written consent from the owners of www.paleocookbook.com

Disclaimer

The full contents of this ebook are for informational purposes only and
do not provide any medical advice. Statements in this ebook have not
been evaluated by the Food and Drug Administration, and are not
intended to diagnose, treat, cure or prevent any disease.

This ebook is intended for use only by healthy adult individuals. All
individuals are specifically warned to seek professional medical
advice prior to initiating any form of weight loss exercise or nutritional
program.

Use of any of the information contained within this ebook is at your
own risk. The author does not accept any responsibility or liability for
damages of any kind from any actions you take from this information
provided.

Page 8

these vitamins (and many more) are extremely important in order for the
body to avoid nutrient deficiencies.

Our ancestors evolved with omega-3 fatty acids, and many fundamental
biochemical processes in our bodies still require this fatty acid. The
consumption of omega-3 fatty acids in the modern diet is substantially
lower than that of omega-6 fatty acids; another family of polyunsaturated
fatty acids. The diet of our ancestors showed a 1:1 ratio for omega-3 to
omega-6. The modern diet has a much lower ratio of 1:20, or even less.

Omega-3’s are known to benefit the human body in many ways. Cordain
believes omega-3 fatty acids were key factors in increasing the brain size.
They provided the dietary support that allowed the formation of brain
tissue. They are essential in maintaining structural functions, such as
creating the membranes in your cells to keep tissues healthy, as well as in
supporting biochemical processes and body metabolism. A favorable
omega-3:omega-6 ratio is important for physical as well as mental health,
including but not limited too immune system strength, cardiovascular
system strength and a healthy digestive system.

The modern diet, with its excessive consumption of sugar and simple
carbohydrates and dangerous fats upsets the natural balance of the bodies
ecosystem.

One of the most effective dietary solutions to the health problems we face
today can be found within the power within the paleo diet. It is necessary
for good health to restore the high-protein, high-fat, and low-carbohydrate
balance and to regain the quality of the nutrients which has been lost in
modern day food processing and farming. By striving to duplicate the
nutritional intake of our hunter gatherer ancestors, the paleo diet enables
us to have a clear path towards transforming physical and internal health.

Page 9

Fruits and Vegetables

It is not always easy to determine which foods fit in the paleo diet. For
purist followers of the diet, the rule is to eat only those foods that our
ancient ancestors had available to them, however, we are now at an
advantage greater than our ancestors in that we have the ability to
consume a greater range of nutritionally rich fruits and vegetables and use
them to create a nutritionally rich meal.

It’s important to note however, that starchy tubers usually are not
recommended for inclusion in the paleo diet as they are toxic when not-
cooked, hold a high-glycemic index, are low in phytosterols, while also
containing enzyme blockers and lectins. Sweet potatoes (yams) hold a
higher nutritional value to that of potatoes and some other tubers and are
recommended as an alternative food source for nutritionally deprived high
carbohydrates when needed – such as for athletes.

Fruits are acceptable for inclusion in the paleo diet, however should be
consumed sparingly to avoid a high carbohydrate intake as well as providing
the body with an overload of fructose/sugars and a daily carbohydrate
excess.

Nuts and seeds should be consumed sparingly, as they would have been for
our hunter gatherers.

Page 16

that is both high in fat and carbs. All meals should be either high in fat and
protein or high in protein and carbs, but never high in both fat and carbs. The
reason for this is that the insulin spike that follows carb consumption signals for
fat molecules to be stored at the nearest adipose sites. If blood insulin levels
and blood fat levels are simultaneously elevated body composition will suffer
along with performance, as the body will be running on glucose rather than the
more consistent burning fat.

Don't get me wrong, calories still count when it comes to fat loss and body
composition, but so do macronutrients ratios and combinations. However, it's
also important to understand when to consume a protein/carb meal. The best
time is post-workout if you have a performance goal. If I don't workout on a
particular day I keep all of my meals high in protein and fat and low in carbs,
since my muscle didn't need any glycogen to be replace, hence the absence of
a post workout meal containing starchy carbs.

Here would be my recommendation:

For general health/longevity: 90% of the time eat high protein/high fat meals,
even post workout. Eat meals higher in paleo carbs occasionally to re-calibrate
insulin sensitivity.

For performance goals: Eat a high-carb(starchy paleo carbs such as sweet
potatoes, squash, yams, etc.)/high protein meal post workout after metabolic
conditioning workouts, but not after strength work. The rest of your meals
should be high protein/high fat/low carb.

For fat loss: Keep it low-carb and zig-zag your calorie intake. For instance, if
you need to consume 1500 calories per day to lose weight you would eat 1000
kcals one and then 2000 kcals the next day to "trick" your metabolism and
hang onto muscle while still losing fat. This actually has worked very well for
me in the past and I highly recommend it. When I keep my calorie intake the
same everyday while cutting I start to notice problems with water retention,
and indication of excessive cortisol production. I also tend to lose muscle mass
with that method. On the zig-zag approach I lose fat and keep muscle much
easier.

When it comes to liquid meals and higher carb paleo meals the above
suggestion should be considered. It really depends on your goals. From a
health perspective liquid meals are to be avoiding due to insulin spikes, and like
I said higher carb paleo meals from solid food should be kept occasional. Some
people can benefit from liquid post workout meals, but others will still present
signs of hypoglycemia and hyperinsulinemia. That being said, whole food is
always best, unless your running a marathon or some other long-distance
death grind that requires high calorie/carb intake on the go that doesn't require
tons of digestion.

I think it's important to understand that everything is goal-dependent. If you
want to live really long and be super healthy you're going to have a different
plan than if you want to run a marathon and a different plan than if you want to
become super strong. However, since the paleo lifestyle is one based on health,
longevity, and quality of life I think it's key to stay with he basics.

Page 17

Eat whole paleo foods, keep carb and fat meals separate, moderate calorie
intake and don't gorge, load up on veggies and pastured meats, incorporate
some intelligent intermittent fasting, develop some stress reducing techniques,
exercise just enough to get the benefits, but not enough to get injured or cause
long-term wear and tear. When you have goals that go beyond that, such as
performance or body composition goals, you have to stretch the paleo concept
and make some compromises with your lifestyle and sometimes with your
health and longevity.

The Paleo Cookbooks provide you with a range of dishes for
every occasion - from light no-fuss meals through to dinner
parties, family celebrations and summer salads.

Using foods provided by Mother Nature that provide the
framework and principles for healthy living, these exciting and
flavorsome recipes using foods which are basic to our biology
and our digestive system will help you experience wonderful
results in your health and help to achieve positive results such as:

Increased Energy - Increased Sex Drive - Clearer, Smoother
Skin - Weight Loss Results - Better Performance and
Recovery from Exercise - Stronger Immune System

These paleo recipes are easy to follow and use wonderfully fresh
ingredients, with the emphasis on flavor and visual appeal. The
Paleo Cookbook provides a wealth of ideas and recipes for a
collection of mouth watering meals.

Simple and Easy to Create Recipes with clear step by step
instructions you will be able to produce paleo friendly meals that
get rave reviews from friends and family every- time!

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