So tomorrow morning I will be starting the paleo diet. I have never been on a diet in my life as fortunately it was never required due to being highly active and not being self conscious. In the last 6 years things in my life have changed. I have gained 5 stone and become completely inactive (whilst also consuming nothing but junk and alcohol) hich has taken its toll on my relationship and my personality. You could even say it's now taking its toll on my mental health.
Anyway I'm taking the first step in the right direction to try and change this. I'm starting the bullet proof coffee plan and from that I'm interested in going `full Palo' I'm not considering the diet just because of the coffee, I'm also into the ethical side of it and enjoy great tasting tasting real food. I actually considered this diet 13 years ago after seeing the first season of escape to river cottage but just made excesses for not having the time.
There's lots of conflicting stories out there with regards to does and donts and I would like to think I'm good at gathering the correct information but there's a few things I can't get to the bottom of:
Is lard ok to use (or other animal fats)
Potatoes? yes or no?
I like my Steak rare but charred, I'm hearing charing is bad.
diet soft drinks are ok?
yoghurt, low fat Greek style
I appreciate any response I get to this and want to thank you in advance
asked byNewMember123456 (0)
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on June 02, 2013
at 11:50 PM
So the reason you are seeing conflicting opinions is that "The Paleo Diet" is not a weight loss diet. It's a diet based upon trying to find optimal health. In that quest, everyone is different.
Some people limit dairy. Certainly lactose is a concern for those who are intolerant. But there is some research that suggests it can be bad for everyone -- http://www.ncbi.nlm.nih.gov/pubmed/21251764 (and the ones this cites). Then there is research that suggests it is beneficial -- http://www.hsph.harvard.edu/news/press-releases/2010-releases/dairy-foods-diabetes-risk.html . Most would probably agree that local, raw milk is probably best -- and that CAFO skim milk is probably the worst. So find what works for you within that range.
Soda is typically a no, no. But if 2-3 a week is your only cheat and you can stick to the rest -- then it's better to do that then eat SAD. Same goes for Fruit Juice.
Bulletproof is a bit of a hot topic too. Personally I think it's disgusting and ridiculous. I prefer the taste of really good coffee, and butter/ dairy in my coffee ruins it's flavor. Also, I'd rather have a couple of eggs than some butter in my coffee --- but that's just me. Many people swear by it.
Everything else the answer is -- Good, to a point. The carbs depend on your level of metabolic derrangement and activity. If you are generally healthy, and plan to work out, then you are probably fine in the 75-100g carbs per day. If you are at a healthy weight and exteremely healthy -- you may need to be in the 200+g cabrs per day.
Ultimately, I subscribe to the N=1 philosphy. Try something for 3 weeks. If it doesn't work, tweak and try that for three weeks and so on till you find what's optimal for you.
on June 03, 2013
at 04:38 AM
Read www.marksdailyapple.com archives and with the time you will be an expert in about 6 months or so. Generally eat food raw and cooked, plenty of vegetables, animals, eggs and fish. Give preference to berries and more sour fruit. Lard, butter, etc. are good. Limit starches like white potatoes. No gluten. Sometimes can have rice, quinoa, buckwheat, millet and amaranth - those have no gluten. If you can live without those - fine. Use coconut flour (not daily, too much fiber) or almond flour (again, not daily - too much Omega 6) when baking. All nuts in moderation. No legumes. No vegetable oils (too much Omega 6) except very high quality olive oil. Do no heat it up though. Cook with butter, clarified butter, lard, tallow, coconut oil. Prefer grass fed animals. Milk is okay if you tolerate it, preferably organic, raw or fermented (like kefir or yogurt, easy to make at home). Eat fermented veggies like kim chi, sauerkraut, again, home made the best. Do not buy anything low fat. Do not drink sweet fruit juices. Dark chocolate is okay. Supplement with some fish oil for your Omega 3-s. Most important, invest time into learning how to cook veggies, research recipes... do not be afraid as just eliminating junk food and cooking meals at home will be tremendously good.... enjoy! Re excercise... "move often at a slow pace" (walking, biking, hiking), "sprint once in a while" (once every 7-10 days), "lift heavy things" - 1-3 times weekly for 10-30 min max. No need to kill yourself in a gym. Good Luck, hope this helps.
on June 03, 2013
at 12:10 AM
Lard - if you are talking about the stuff rendered from an actual animal, YES. If you are talking about "lard" that they sell in blocks at the grocery store, then no. That stuff is hydrogenated poison. In general, lard, tallow, and other animal fats are awesome. If you have a budget, that is one of the first grass-fed items you can buy, as they are very reasonable.
Steak - at first, eat it how you like it. The most important thing is to make a transition that sticks, and if you change EVERYTHING you love that will be hard. Over time, learn how to make meat in other ways that you love. There is some research that charring creates carcinogens, but then again with paleo you are getting rid of a lot of carcinogens, so find a balance for you. I am sure Grok ate some crispy bits roasted black by the fire.
Cheese / Yogurt / other dairy - this varies by person. Some people (me) find they can't lose any weight when consuming dairy. For others, it's the key to their whole eating plan. I'd leave it in at first, but consider dropping it later.
Potatoes and Rice - I think you are pretty safe with potatoes and rice. You might want to limit them at first to force yourself to acquire a taste for other starchy and non starchy veggies, if you don't usually eat those. Paul Jaminet makes his case for these: http://perfecthealthdiet.com/the-diet/
Diet soft drinks - Occasional treat. Research showing that the sweet taste can cause an insulin response in your body, even with no actual sugar.
Fruit juice - from a bottle, NO. Massive sugar overload. However, if you want to squeeze some fresh juice yourself occasionally, that's probably ok.