Paleo Diet

  I am not a doctor – so I can’t help you with any medical advises. For these you will need to consult your doctor. But you will find (on the bottom of each page) medical articles on which I based my information. My advise is that after you read the information I presented – to print the references and have a discussion with your doctor.

  While I can’t help you medically, I am a certified Life Coach and Professional Engineer (PEng). So I can counsel and encourage you in taking the best decisions in your personal life.

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  Please read also the Lectins, the Evil Protein. It will explain certain facts about why you have gut issues and weight gain.

Started 106kg (224lbs)     got to 82kg (181lbs)   

What is Paleo diet?

  According with Wikipedia:

The Paleolithic diet (also called the paleo diet, caveman diet or stone-age diet is based mainly on foods presumed to be available to Paleolithic humans. However, the diet typically includes vegetables, fruits, nuts, roots, meat, and organ meats while excluding foods such as dairy products, grains, sugar, legumes, processed oils, salt, and alcohol or coffee. The diet is based on avoiding not just modern processed foods, but rather the foods that humans began eating after the Neolithic Revolution when humans transitioned from hunter-gatherer lifestyles to settled agriculture. The ideas behind the diet can be traced to Walter Voegtlin, and have been popularized more recently in the best-selling books of Loren Cordain.

   Looking at a bit of scientific background. The modern human gene pool has changed little over the last 50,000 years or so, having been developed over the previous one or two million years. Darwins’ concept of Natural Selection suggests that organisms tend to thrive if they adhere to conditions present during their evolutionary development. In other words, an organism is adapted over time to thrive in certain environments, but not others.

   The Agricultural Revolution (starting about 10,000 years ago) and the Industrial Revolution (onset a couple centuries ago) have produced an environment and food supply vastly different from that of our Paleolithic ancestors, different from what Homo sapiens were thriving in for hundreds of thousands of years. That discordance leads to obesity, type 2 diabetes, atherosclerosis, high blood pressure, and some cancers.

  But beyond definitions and science – what is paleo diet. First of all the word diet is not quite true. Paleo diet is more of a lifestyle. Is a way to eat the way your body digestion works the best. That means less inflammation and in the long run healthier life. The weight loss that may accompany it is just a result of eating healthy. But, still, if you eat more than your caloric need, you will not lose weight.

  Paleo lifestyle means eating real food. This not only eliminates processed foods from your diet, but also food such as grains and legumes. There are foods that are allowed and avoided when following a Paleo lifestyle

Foods allowed on the traditional Paleo diet:

  • Vegetables
  • Grass-fed & pastured meats
  • Sustainable seafood
  • Nuts & seeds
  • Fruit
  • Grass-fed dairy

Foods to be avoided on the traditional Paleo diet:

  • Grains
  • Legumes
  • Sugars including honey
  • Energy drinks
  • Fruit
  • Most processed foods
  • Unnaturally salted food

  Three notes about this.

  First. If you may suspect that you are fructose, sucrose and lactose sensitivities then you may have trouble with eating vegetables and dairy (find more information about how you may have developed them and how they continue to affect you under Gut Health and Inflammation, SIBO and Lectins, the Evil Protein pages). A lot of times you may not even be sensitive to the above mentioned. But your gut permeability may be compromised quite badly from what you may have thought was healthy eating and over the counter (OTC) medication that was looking innocent as so many people believe. Before going to more restrictive measures you can try taking a digestive enzymes supplement. If that seems to not help then you can eat same vegetables pickled. And eat citric fruits (like oranges) and high in glucose but much low in fructose fruits (like bananas, all berries, kiwi …). Also, now you can find lactose free milk and cheese. Even more, goat cheese is naturally lactose free.

  Second. A lot of people fail because they really love sugar and seems too restrictive to give up sugar completely. But there is a way around. Stevia is a very sweet plant. But, please, be very attentive – the commercial products that claim to be stevia hardly have any stevia in them. They are full of other sweeteners like maltodexrin. I will recommend that you do your research and find a reputable company. And, if you really like sweet taste, Rebaudiana-A (also known as Reb-A) extracted from stevia will satisfy even this pleasure. Just be careful – only a grain of Reb-A will make everything very very sweet. It may look expensive at first look. But 500g will get you through years. In my case, I bought 500g two years ago and I am still to get through half of it. Here in Canada Ever Stevia company is the one I recommended to my friends.

  The other option is dextrose also known as glucose. While glucose and dextrose seems to be many times use interchangeably. Dextrose is the name of a simple sugar that is made (here in Canada) from corn and is chemically identical to glucose, or blood sugar. People sensitive to fructose, sucrose and lactose seem to respond well at dextrose. But dextrose is contraindicated as a sugar supplement for diabetics. Also, some people develop diarrhea while using dextrose. So, I will advise caution while using glucose.

  Third. If you will be asking yourself ‘what the heck is a legume’. You will not be the first one. A legume is a simple, dry fruit contained within a shed or a pod. The most well-known legumes are peas, beans, peanuts, and alfalfa.

  Why legumes may be bad? Is because they contain phytates and lectins.

  Phytates bind up minerals in food, thereby preventing your body from utilizing them. This means these foods are not digested. They can also cause inflammation, bloating, indigestion, and gas.

  Lectins are carb-binding proteins that are relatively “sticky” (read more about them under Lectins, the Evil Protein page). They’re difficult for our bodies to break down and therefore cause indigestion. Their desire to bind also leads them to bind with your intestinal lining. Lectins are commonly associated with IBS, Chrohn’s disease, arthritis, fibromyalgia, and many other issues.

  What’s Good about Legumes? Legumes are most famous for their protein content. They tend to be great sources of protein for non-meat eaters. They’re also great sources of minerals and fiber. Because of their fiber content, they don’t spike insulin levels and inhibit fat loss as grains and other simple carbohydrates do.

  Will they kill you? Probably not. They’re certainly better for you than grains.


References:
1. Voegtlin 1975 The Stone Age Diet
2. Kuipers, R., Luxwolda, M., Janneke Dijck-Brouwer, D., Eaton, S., Crawford, M., Cordain, L., & Muskiet, F. (2010). Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet British Journal of Nutrition, 1-22 DOI: 10.1017/S0007114510002679
3. Eaton, S., Konner, M., & Shostak, M. (1988). Stone agers in the fast lane: Chronic degenerative diseases in evolutionary perspective The American Journal of Medicine, 84 (4), 739-749 DOI: 10.1016/0002-9343(88)90113-1
4. Cordain, L., et al. American Journal of Clinical Nutrition, 71 (2000): 10.1016/0002-9343(88)90113-1