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I'm new to Paleo...where do I start?

Commented on April 12, 2014
Created April 10, 2014 at 4:38 AM

I'm new to Paleo and am kind of overwhelmed with where to start. Anyone have any friendly getting started pointers?

Thanks :)

75d10ceeda9916c3858563e46d2c6e27

(0)

on April 12, 2014
at 01:45 PM

I Bought a giant Wok and it was one of the best items I have purchased. Stir fry is super easy to make and can be made from chicken, beef, pork or whatever . You can change the seasonings to your taste , chop your own veggies or open a bag of mixed veggies and dump them in. You don't really need the wok for stir fry but its fun to use :-)

C4deaa6bb01626b4569e8992890381ab

(930)

on April 11, 2014
at 05:22 PM

Hey again, yes those recipes look good, although a little fiddly for a beginner maybe? it depends on how much time & cooking skills you have. It can be as simple or complicated as you like, everyone's different. Theres a paleo inspired site here http://stalkerville.net/ there's thousands of recipes to choose from, it's fantastic!

If you are looking to cut weight definitely work on your stress levels, don't overconsume fruit & have a search around this site via the search function. You will find a ton of info on weightloss.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 11, 2014
at 03:04 PM

+1 - all really great suggestions to give a beginner! Cooking is the big hurdle for many - if you don't cook, then this can be difficult. I like that you focused on practical suggestions rather than the usual paleo theory / dogma. Cooking in bulk can be such a break-thru for people, as well as learning how to use spices. This way of eating is really a playground for an enthusiastic cook! Oh and I like what you said about drinks. I like having a chilled bottle of lemon/ginger/cucumber water in the fridge at all times, but you can switch it up with lemon and berries. Herbal teas are a go-to.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 11, 2014
at 02:54 PM

Also, why the restrictions on all nightshades? It seems to me that you are putting things into this version of a ketogenic diet that are a little arbitrary. Why should someone who doesn't have issues with nightshades avoid eating sliced tomatoes with their steak, or enjoy grilled eggplant drizzled with olive oil? Please explain, as I haven't heard that one needs to avoid all nightshades to be in ketosis. Considering a ketosis means that your protein has to be in moderation, taking away all nightshades eliminates vegetables that could fit well into a high fat, vlc, moderate protein diet

618fc5298c4a96b817c4918c795a875f

(1217)

on April 11, 2014
at 02:48 PM

Why the honey? How is honey ketogenic in any way? You are describing a very strict diet, and then make a caveat for honey - I find that odd. Can you explain? Thanks.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 11, 2014
at 02:45 PM

What are you trying to achieve? People eat this way for a variety of reasons, and there are so many different types of "paleo". If you give some more info about what you are trying to do (fix a health problem, lose weight, gain weight, etc...), how old you are, what your activity level is like, it would help us give you answers targeted for your situation. Everybody has a different version of "paleo" and most people will answer based on what they did that worked for them, which might not work for you. The more info you can give, the better targeted the answers will be. Good luck!

C4deaa6bb01626b4569e8992890381ab

(930)

on April 10, 2014
at 06:44 PM

I'll second that. Although your answer is helpful, it is also geared towards low carb straight off the bat. Maybe this is why people get the wrong idea about Paleo, (The all meat diet etc). Don't get me wrong, I was a low carber myself at first with great success. I just think it's a little gung ho for a new to Paleo person. No offence, Just my 2p's worth.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 10, 2014
at 01:05 PM

I wouldn't recommend someone who is new to paleo to start on a ketogenic idea right off the bat.

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8 Answers

0
363c183be6dc9b8abbbc196b4451f325

on April 11, 2014
at 11:10 PM

I'm also new to Paleo and started just last week and so far lost 6 lbs. What helped me was a book written by Mark Sisson, "The Primal Blueprint" It explains how the body uses the food we eat and what happens on a macro level. In the end it does give you guide lines for protein/fat/carb ratio to strive for. It has helped me and remember you must consider your gender, age, and activity level. Good luck

0
77129758290317ebaf0c4d960086d703

on April 11, 2014
at 04:28 PM

Thank you for all the responses!

To give some more information as @ivymcivy suggested, I'm a 20 something female, with a little more weight than I'd like :) and I'm more than busy which has caused a lot of stress in my life and I'm pretty sure it's all having an affect on my body, from the extra weight to other female health things. I'm just way out of balance.

My busy schedule and my husband will be my biggest challenges - my hubby likes his sandwiches and pizza :) On the positive side, we get lots of veggies and fruit every month, both from our garden and local markets, and we have a source for grass fed beef, lamb, and some chicken. It's knowing what to do with all of those ingredients and having the time to make them into something that will be a challenge so I really like the idea of bulk cooking! Thanks for that one :)

I'm trying to find some pre-made meal plans to get me started until I've got a good idea of what I can and can't use in my cooking. I've found a couple of them here. If you've got the time, I'd appreciate some input into whether or not those are good starter meal plans. I really need something "idiot proof"...well, busy life proof anyway.

Thanks again!

C4deaa6bb01626b4569e8992890381ab

(930)

on April 11, 2014
at 05:22 PM

Hey again, yes those recipes look good, although a little fiddly for a beginner maybe? it depends on how much time & cooking skills you have. It can be as simple or complicated as you like, everyone's different. Theres a paleo inspired site here http://stalkerville.net/ there's thousands of recipes to choose from, it's fantastic!

If you are looking to cut weight definitely work on your stress levels, don't overconsume fruit & have a search around this site via the search function. You will find a ton of info on weightloss.

75d10ceeda9916c3858563e46d2c6e27

(0)

on April 12, 2014
at 01:45 PM

I Bought a giant Wok and it was one of the best items I have purchased. Stir fry is super easy to make and can be made from chicken, beef, pork or whatever . You can change the seasonings to your taste , chop your own veggies or open a bag of mixed veggies and dump them in. You don't really need the wok for stir fry but its fun to use :-)

0
75d10ceeda9916c3858563e46d2c6e27

on April 11, 2014
at 01:03 PM

Knowing what to eat and not to eat is the easy part for me. Knowing how to incorporate eating properly into your lifestyle was the difficult part for me.

1. Go buy many tupperware type of containers. These are handy for storing your chopped veggies.

2. Make sure you have the utensils to make your food prep as easy and quickly as possible. I bought nice kitchen knives, graters, cutting board, manual juicer, food processor etc. The idea is to make the food prep easier. Most people are used to opening a box and dumping it in a pan. Its not so easy with Paleo.

3.Be creative with your foods and drinks. Keep trying recipes and altering to your tastes. My wife's shrimp stir fry is amazing. It took a few variations to get get it there. Take joy in the prepping and cooking of food instead of the actual eating of the food.

4. Cook in bulk. Dont just fix a couple chicken breasts. Cook enough for a couple meals at least. I chop up most of my different veggies and keep them in the containers. Its easier to fix my meals with out having to chop them every time.

5. Find the salad dressing recipes you like. Chicken or salads can be changed just by changing the dressings. The same thing over and over will get old so being able to mix it up is nice.

6. Stock up the spice rack.

7. I found the hardest thing for me was that there isn't much to drink on Paleo except water. I keep sliced lemon in the fridge and fix a big glass of water with a couple slices of lemon and some sweet leaf Stevia in it. Convenient and better then plain water IMO.

8. The foods you are eating now are not full of preservatives. They do not have the shelf life of what you are used to. Be safe.

Thats all I have for now. Good luck!

618fc5298c4a96b817c4918c795a875f

(1217)

on April 11, 2014
at 03:04 PM

+1 - all really great suggestions to give a beginner! Cooking is the big hurdle for many - if you don't cook, then this can be difficult. I like that you focused on practical suggestions rather than the usual paleo theory / dogma. Cooking in bulk can be such a break-thru for people, as well as learning how to use spices. This way of eating is really a playground for an enthusiastic cook! Oh and I like what you said about drinks. I like having a chilled bottle of lemon/ginger/cucumber water in the fridge at all times, but you can switch it up with lemon and berries. Herbal teas are a go-to.

0
7a777966a2b7f30251c358b6fe35936f

on April 11, 2014
at 10:58 AM

High Preferable Diet Suggestion for starting the Paleo Diet along with some useful tips:

1. High in fat, moderate in animal protein and low to moderate in carbohydrates.

2. Beef tallow, lard and duck fat.

3. Fresh or Frozen vegetables

4. Low to moderate amounts of fruits and nuts.

5. Pasture-raised and grass-fed meat

6. Cut out all cereal grains and legumes

7. Don’t over-exercise

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 10, 2014
at 01:03 PM

  1. More gelatinous broths.
  2. Less polyunsaturated fats.
  3. Less refined carbs.
  4. More meats, veggies, fruits, tubers.

0
9a5e2da94ad63ea3186dfa494e16a8d1

on April 10, 2014
at 12:18 PM

At first I would just try to keep it simple, as there is a lot of information and "rules" out there. What I did was to just quit all grains, "bad" oils and refined sugars, and besides that basically ate whatever I want, as much as I wanted. To make it fun, I had things like steak and roast pork more often, and started to put whole cream in my coffee, and made flourless chocolate cake for desserts. If you give up a bunch of things that you like but don't add in other things that you do like, it will probably be too unpleasant to stick with.

The main grain to avoid is wheat, which is what goes into bread and pasta. Oats are also a grain, so no oatmeal either. "Bad" oils are those made from vegetables and seeds including canola oil. Refined sugars are just that, any kind of sugar (including corn syrup, high fructose corn syrup, etc).

You'll quickly realize that this rules out pretty much all processed foods, which is largely the point. You can make delicious meals from any combination of eggs, meat, vegetables and fruit.

Some people cut out dairy too, I did initially but I have never had a problem with dairy so I added it back. This gives some other meal options such as yogurt (full fat of course) and berries for breakfast, or hard cheese. But if you suspect you have any lactose issues I would skip the dairy for the first few weeks.

I would not worry too much about counting calories, carbs, etc. initially as that can be a hassle, basically just skip the grains and sugars for a few weeks and see what happens.

0
E9a04babe5cd8ae9b9a400901777f475

on April 10, 2014
at 12:02 PM

The strictest paleo regimen is the paleo-ketogenic diet. This means

  • no grains/cereals (no rice, bulgur, porridge or anything with made with flour)
  • no added sugars (except for honey in small quantities now and then)
  • no nightshades (potato, sweet and hot peppers, paprika, chili, tomato, aubergine)
  • no processed meat (except for air-dried and smoked ham with no additives other than salt)
  • no milk and dairy products
  • no legumes (that includes a ban on peanuts too, as they are technically legumes)
  • no convenience food (tertiary processed food)

You CAN eat

  • meat (preferably grass-fed, pastured, acorn-fed or wild animals)
  • offal (liver, tripe, kidneys, testicles, heart, marrow etc.)
  • seafood including fish and fish oil (try to avoid farmed fish though)
  • eggs and roe
  • all animal fats except butter/ghee
  • extra virgin avocado and olive oil, virgin coconut oil
  • cold-pressed flax seed oil and small amounts of non-refined nut oils (except peanut oil)
  • moderate quantities of nuts and seeds
  • most fresh and fermented vegetables except legumes and nightshades
  • edible mushrooms
  • fruits (in limited quantity, and mostly berries)
  • herbs, salt and spices to taste

The paleo-ketogenic diet stipulates that you get 65-70% of your daily calories from animal fat and protein, and the rest from vegetables, fruits, cold-pressed oils, nuts and seeds; with no more than 50 grams of digestible carbohydrates per day. Mind your Omega 6 to Omega 3 ratio.

The above is a very strict regimen and is not for everyone. Some have expressed concerns about constipation, kidney stone formation and other adverse side effects, while others claim to have healed themselves from quite serious diseases with this diet.

Most paleo converts follow a lot less restrictive diet. Some will happily use ghee and butter, maybe even fermented dairy products and cheeses. Others will eat a higher proportion of vegetables and fruits. Yet others consume nightshades without limitations. The common denominator seems to be the elimination of grains, refined sugars and processed food.

C4deaa6bb01626b4569e8992890381ab

(930)

on April 10, 2014
at 06:44 PM

I'll second that. Although your answer is helpful, it is also geared towards low carb straight off the bat. Maybe this is why people get the wrong idea about Paleo, (The all meat diet etc). Don't get me wrong, I was a low carber myself at first with great success. I just think it's a little gung ho for a new to Paleo person. No offence, Just my 2p's worth.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 10, 2014
at 01:05 PM

I wouldn't recommend someone who is new to paleo to start on a ketogenic idea right off the bat.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 11, 2014
at 02:48 PM

Why the honey? How is honey ketogenic in any way? You are describing a very strict diet, and then make a caveat for honey - I find that odd. Can you explain? Thanks.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 11, 2014
at 02:54 PM

Also, why the restrictions on all nightshades? It seems to me that you are putting things into this version of a ketogenic diet that are a little arbitrary. Why should someone who doesn't have issues with nightshades avoid eating sliced tomatoes with their steak, or enjoy grilled eggplant drizzled with olive oil? Please explain, as I haven't heard that one needs to avoid all nightshades to be in ketosis. Considering a ketosis means that your protein has to be in moderation, taking away all nightshades eliminates vegetables that could fit well into a high fat, vlc, moderate protein diet

0
C4deaa6bb01626b4569e8992890381ab

on April 10, 2014
at 05:00 AM

Hi & welcome. The short answer is, just stick to whole foods, avoid grains refined sugar & industrial seed oils & you are pretty much good to go. I don't know your personal background so i can't be more specific than that really. If you are overweight then maybe limiting carbs for a bit will help. If you have health issues then paleo is a great place to begin trying to regain your health. At the end of the day, this is personal to you, everyone reacts differently to different foods so it's up to you what "flavour" paleo suits you, some tolerate dairy, some tolerate white rice & white potatoes, some don't.

Suggested reading... The paleo solution by Robb Wolf & the primal Blueprint by Mark Sisson. The latter one is a bit more beginner friendly in my opinion but both books are phenomenal! Aside from that this is a really good community & you will find tons of good posts if you search about. If you have a question try to be as specific as you can regarding info & you will have the best chance of someone answering it specifically for you. Enjoy!

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