3

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An outline for a newbie

Answered on August 19, 2014
Created June 29, 2012 at 12:57 AM

Hi, so for the last few weeks I have been trying to go paleo. I understand the basic logic behind it and so at first it was fairly easy. I am 15 at 115 pounds most days so I don't really need to lose any weight, it just feels to me like the people around me are dropping like flies with cancer, chronic illnesses, heart attacks, strokes...ok that sounds a little morbid, but i am sure you understand that there are a lot of sick people out there and I really don't want to be one of them. Anyways, so I cut grains out a couple months ago, then refined sugars, then dairy except for the occasional piece of cheese with my mom, and then nuts because they make me kind of sick. However, upon discovering paleohacks i have read a ton of different threads and gotten a big info overload. Things like: IFing and what stages of the process to start doing it, macronutrient-counting, calorie-counting, ketosis, low carb flu, low carb, moderate carb, whether or not fruit will kill because of fructose (i really hope not! :( ), supplements, and other stuff that has gotten me scared and confused. If it wouldn't be too much trouble, if someone could provide some sort of a guide or step by step program of when to start worrying about these things. I really am annoyed by all of the stress and worry that i go through now with food because i don't want to poison myself with each bite of whatever i eat. Personally, i think that the best daily diet is one that is very healthy and make you feel good and satisfied and is something that you don't have to worry about too much before or after the meal so you can happily move on with the rest of your life. i like paleo but not so much complication in such a lovely, common experience as eating. Please simplify some of these things for me and PLEASE tell me if fruit is ok or not!

47edf681280750c3712a3a56f2eae33b

on June 29, 2012
at 07:12 AM

I love it. I'm a newb but I can't say how much getting regular 8 hours of sleep is absolutely integral.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 29, 2012
at 02:17 AM

"Not everyone (me) can lose weight on high protein, high healthy fat, low carb/very low carb, and low-ish calories (not too low 1300 average)" ^ Word. Those diets are weak sauce.

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 29, 2012
at 01:39 AM

Not everyone (me) can lose weight on high protein, high healthy fat, low carb/very low carb, and low-ish calories (not too low 1300 average). This has been a MAJOR disappointment for me as I know damn well from past experience that if I was doing something like stupid Weight Watchers (same or more calories, UNLIMITED FRUIT, low fat, lower protein etc) I would lose this 8 pounds. And not its not hormones or anything else. Period. Bottom line is that I think, genetically, high fat is not good. I am going a Pathways Genomics FIT test and will fine out...

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 29, 2012
at 01:35 AM

Very good points.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on June 29, 2012
at 01:33 AM

I think this is right, but I personally don't think he needs to go so strict. Probably can eat non-fermented non-green vegetables. Probably can eat non-fermented full fat dairy, if he tolerates it. Could probably do white rice in addition to the potatoes.

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(3213)

on June 29, 2012
at 01:15 AM

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8 Answers

11
1edb06ded9ccf098a4517ca4a7a34ebc

on June 29, 2012
at 01:07 AM

Here it goes. Eat when you are hungry. Do not force yourself to eat when you are not hungry. Do not binge. Do not consciously restrict calories/macronutrients unless you need to lose weight. Eat well balanced meals, and prepare them using simple methods and fresh ingredients. Choose the highest quality foods available to you, which means grass fed meats, organic produce, and wild fish. If you can get these foods locally, even better.

Unless you have a certain health condition or food allergy/sensitivity that needs attention, eat from the following food list:

1. meat and seafood
2. eggs
3. fermented dairy products
4. leafy green vegetables
5. fermented non green vegetables (peppers, carrots, cabbage, beets,
etc- ie kimchi/kraut)
6. roots and tubers
7. nuts
9. fresh fruit
8. traditional fats- olive oil, coconut oil, butter/ghee, rendered
animal fat

Eat from the above list at least 80% of the time. Avoid grains, vegetable oils, and added sugar.

That should get you started off nicely. the rest is just minutiae that really only matters if you have specify health concerns. Bon appetit.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 29, 2012
at 01:35 AM

Very good points.

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on June 29, 2012
at 01:33 AM

I think this is right, but I personally don't think he needs to go so strict. Probably can eat non-fermented non-green vegetables. Probably can eat non-fermented full fat dairy, if he tolerates it. Could probably do white rice in addition to the potatoes.

4
Medium avatar

(2923)

on June 29, 2012
at 01:14 AM

DON"T STRESS!
(stress does as much damage as bad food)

The paleo lifestyles generally cover three aspects:

  1. Diet - Eat meat, saturated fat, fresh vegetables. Avoid grains, omega-6 oils, sweeteners. In moderation, nuts, dairy, fruit are allowed (mainly 'cause no one can agree how bad or good these are). And keep your hands off my dark chocolate and red wine.

  2. Stress management - getting enough sleep, learning to play again, learning to relax

  3. Strength training - decent strength (you don't need to be an Olympic lifter, old-school bodyweight calisthenics are more than enough) will provide more benefit down the road than cardio will and does it without the low-grade stress damage that cardio incurs

Beyond that, everything is just bells and whistles. Just 'cause PaleoHacks spends endless hours arguing over minutiae doesn't make it important. Some people read to relax, some people prefer to have panic attacks over gluten poisoning at their favorite restaurant. To each their own.

47edf681280750c3712a3a56f2eae33b

on June 29, 2012
at 07:12 AM

I love it. I'm a newb but I can't say how much getting regular 8 hours of sleep is absolutely integral.

3
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on June 29, 2012
at 01:03 AM

There is no one right plan. I personally like this:

http://www.archevore.com/get-started/

Yes, fruit is okay. And if you aren't looking to lose weight, I wouldn't worry about IFing, calorie counting, ketosis, macronutrient counting, etc.

1
Dc6407193ba441d1438f6f0c06af872b

on June 29, 2012
at 05:04 AM

You're healthy. By eating exactly the way you were eating BEFORE discovering paleohacks (no grains, little dairy, no sugar), you were ahead of 99% of the population, and you did it without stress. Perfection! Okay, easy on the seed oils and the legumes, which you probably already are, and you don't need to think about nutrition again ever. EVER. Relax, live your life, and quit reading about nutrition. You've got that dialed. So now, go and study, party, and HAVE FUN, which is more important for your health than anything you could possibly change in your diet at this point.

1
1d0497f8781845ab371b479455bfee8e

(11157)

on June 29, 2012
at 01:06 AM

IF-ing (intermittent fasting) is useful for burning fat. At your age and weight, you do NOT need to be doing that! You need as many nutrients as you can cram into your face.

There is also no reason for you to go low-carb. Again, low-carb is great for people trying to lose weight, or who are managing neurological disorders with a ketogenic diet.

Fruit should not be an issue for you. Just be sure to experiment with unfamiliar foods so you get a wide variety to choose from. The best part about Paleo is that you may discover foods which you'd previously never known existed! And when you start getting cravings for Vietnamese grilled chicken atop a heap of leafy greens and herbs (oh wait, that was me earlier today)...

4ef079c57d2140bba4dbf4e30240a645

(4413)

on June 29, 2012
at 01:39 AM

Not everyone (me) can lose weight on high protein, high healthy fat, low carb/very low carb, and low-ish calories (not too low 1300 average). This has been a MAJOR disappointment for me as I know damn well from past experience that if I was doing something like stupid Weight Watchers (same or more calories, UNLIMITED FRUIT, low fat, lower protein etc) I would lose this 8 pounds. And not its not hormones or anything else. Period. Bottom line is that I think, genetically, high fat is not good. I am going a Pathways Genomics FIT test and will fine out...

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on June 29, 2012
at 02:17 AM

"Not everyone (me) can lose weight on high protein, high healthy fat, low carb/very low carb, and low-ish calories (not too low 1300 average)" ^ Word. Those diets are weak sauce.

0
F7cf9588bc47db8b3b7ddeb5172a9311

(455)

on June 29, 2012
at 10:58 AM

All of the above are fine answers, but should you want an even more in-depth resource, websites such as Mark's Daily Apple (http://www.marksdailyapple.com/#axzz1nucQYQ00), Whole9 (http://whole9life.com/) and Robb Wolf (http://robbwolf.com/) as well as books like Mark Sisson's The Primal Blueprint, Dallas and Melissa Hartwig's It Starts With Food and Robb Wolf's The Paleo Solution.

"Personally, i think that the best daily diet is one that is very healthy and make you feel good and satisfied and is something that you don't have to worry about too much before or after the meal so you can happily move on with the rest of your life."

There are lots of conflicting articles, studies and viewpoints out there. It can be very overwhelming. I can sympathise, as I launched myself into the world of Paleo as a 15 year old as well (17 tomorrow!). Sometimes it got to me, especially when I ventured into strength training. Everytime I finished a gym session, I felt like I'd done something wrong. I never made any progress because I was always jumping from one routine to the next, each time thinking that I needed improvement that just wasn't giving me returns. The best thing is to choose what works for you and be consistent. Paleo is all about tailoring your lifestyle to your individual needs, supplanted in a framework of a tried-and-tested template.

0
8dbe73235f73c615f20d3d0f34b4852a

(1365)

on June 29, 2012
at 01:48 AM

Glad your transition to a healthy lifestyle is going well! It certainly can be quite easy to get overloaded.

I've been doing it pretty solid for a few years now, so I don't find it too tricky to navigate the sea of paleo information (as well as misinformation). I would really just focus on the nutrition for now and get that to where it is completely habitual. Have some fruit here and there, and pay attention to things you might have a reaction to. I love apples and oranges, and don't really worry about having them on occasion (6'4" and a lean 187lbs).

It is important to remember that many people really like to split hairs. What is the EXACT right way to do this? This is something you'll have to ask for yourself. I like Robb Wolf's approach, which is 1) cut out grains/legumes/dairy for a month 2) get good sleep 3) maybe throw in some general fitness stuff 4) start nitpicking over things like IF, meal timing, macronutrient ratios, calorie counting etc. The takeaway here is that #4 is all the BONUS stuff. You don't want to get all caught up in "tweaking" right at first. Robb also has a fantastic 30-day plan that is great to start with. It has recipes and shopping lists and really takes the thought out of the whole process. I also really like his food matrix, which has a list of proteins, fats, spices, and veggies. The matrix is available on his site for free. Pick one from each column and make a meal! Super simple.

I just finished Cordain's new(ish) book The Paleo Answer, which really addresses a lot of the current issues. On supplementation, he suggests ONLY Vit D and fish oil, as you'll get everything else in sufficient quantity if you're eating Paleo. The Vit D may not be necessary if you live towards the lower latitudes and get outside regularly. The fish oil is mostly important if your meal doesn't have an omega-3 source already. Other than that, don't bother supplementing.

All in all: 1) Find Paleo recipes. These tend to keep your diet well-rounded and take the mystery out of cooking for yourself, which is often a big hurdle. 2) Don't get neurotic about it. Eat real food first, and then follow deeper interests as you get more familiar with everything.

It would be nice if someone made a "bang for your buck" chart on Paleo lifestyle choices. I'd put "no grains/legumes/dairy" in your diet first, then sleep, then exercise, then all the detailed hacking. One might have to focus on different things depending on preexisting conditions like diabetes or other autoimmune issues.

Hope it helps!

0
Medium avatar

(3213)

on June 29, 2012
at 01:15 AM

542892_307580179324245_275575248_n

Medium avatar

(3213)

on June 29, 2012
at 01:15 AM

/Users/alvarochahin/Desktop/542892_307580179324245_275575248_n.jpg

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