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Paleo Diet

Diet Origins

The Paleolithic diet is based upon our ancestral eating patterns when our role was hunter-gatherer and was popularized by gastroenterologist Walter L. Voegtlin in the mid-1970s with adaptations by various authors.  

Diet Philosophy 

Paleolithic diet philosophy is based on the premise that our bodies are adapted to the diet of our early ancestors and that our bodies have not had adequate time to adapt to the agricultural products which are a dramatic departure from our early years.  Followers of this diet also have claims to "a philophy for living on earth"

The Paleo diet is essentially very simple. Followers eat only foods that would have been found in pre-agricultural man's diet, or at least, modern versions of these foods. This means the diet is restricted to foods that would have been edible without technology, processing or even cooking. Quantities of allowed foods are not restricted.

Diet authors agree that this diet is contrary to government and media recommendations but assert that the diet will help you lose weight, look younger, live longer, sleep better, have more energy, and feel better.  They also claim that it can help you resist cancer, diabetes, heart disease, Parkinson's, and Alzheimers. 

Diet Claims


Diet Structure

This diet is comprised of proteins in the form of lean, grass-fed lean meats (to avoid antibiotics and E. coli) and wild fish (to increase omega-3 levels ??), and a variety of vegetables and fruits with representing a diverse range of colors. Vegetables are relied on more than fruits in the early stages of the diet. Carborhydrates are provided by the fruits and vegetables as those supplied by grains are not included.  Omega-3 enriched eggs are recommended but not for every breakfast.  Nuts and seeds are ok, but the author insists they should not replace the meat entirely. Herbs and spices are highly recommended.  . Butter from grass-fed cows are ok, but only occassionally.  Olive oil, flaxseed oil, coconut oil and coconut milk are recommended. tea Honey,  Not peanuts - they are legumes.  Mustard

Banned Foods color

Grain, legumes, soy, beans, starchy vegetables (potatoes, sweet potatoes, yams, parsnips) processed foods, dairy, refined sugar, salt and processed oils are not allowed.  Coffee.    

Desserts

85% dark chocolate is recommended. 

Alcohol 

Alcohol is allowed. 

Supplements

The authors recommends supplements:  

  • Vitamin D is critical for fat metabolism, cancer prevention, autoimmunity, fertitliy, insulin resistance, and cardiovascular disease.  We get it from the sun.  Common recommendations for fro 200 IU.
  • Omega-3 Fats.  We get these from wild game and seafood.  The author recommends varying amounts depending on state of health and weight. 
  • Magnesium helps with blood clotting, muscle contraction, and nerve transmission.  Fruits and vegetables supply magnesium.  A dose of 300-400 mg per day for adults in recommended. 
  • Proteases, lipases, and amylases are enzymes that are typically released by the pancreas to assist in digestion.  How much is released is affected by low stomach acid, pancreatic inflamation caused by grain intolerance, or high insulin levels.   These are only available with supplements.
  • Probiotics are good bacteria and are important to the digestive process.  You can get this from yogurt, kiefer, miso, kimchi, and raw sauerkraut or in supplement form. 
  • Iodine is needed for energy management, fertility, hormone regulation and other crucial processes.  It is available in kelp, seaweed, and seafood.  Diet authors recommend 150 micrograms/day.  
  • R-alpha Lipoic Acid +N-acetyl-L carnitine to optimize cognitive and sexual function. It is found in grass-fed or wild meats or in supplement form.  Diet authors recommend 600-1,200 mg of NAC and 1,000-2,000 mg of ALA.

Exercise

Exercise is mandatory and critical to us as humans and should include training in cardio, strength, flexibility, endurance and stamina, interval, and circuit. 

Diet Testing

There have been two studies that have shown positive results.  

Anticipated Weight Loss

Measuring Tools 

  • Photos are recommended.
  • Bloodwork is recommended prior to starting the diet and every month for three to six months and should measure the following:
  1. Total cholesterol - 120-140mg/dl
  2. HDL - above 50mg/dl
  3. LDL - 40-70mg/dl  of the type A profile (large and puffy) rather than type B (small and dense)
  4. Triglycerides - 50 -80 mg/dl.  
  5. Glucose as measured by the Hb1Ac -<5.  This is a measure of how much sugar is sticking to your red blood cells.  
  6. C-Reactive Protein - < mg/1. This is a marker of systematic inflammation.  It is a by-product of immune cell activity and an indicator of overall inflammation.  If you have an infection, it will be elevated. 
  • Waist to hip ratio (WHR):  This measurement  is the measure of the narrowest portion of the waist divided by the widest portion of the hips.  Measurements of .9 for men and .7 of women indicate potential health and wellness.  A WHR of .8 and above for women and .95 and above for men would indicate an increased risk of diseases to insulin resistance which contribute to cancer, diabetes, heart attack, etc.


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