J.F. Montoya - Paleo For Beginners: The Healthy Diet To Lose Weight, Burn Fat Fast and Build Muscle
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Start eating your way to better health and weight loss the cave man way with Paleo For Beginners.
Nutritional, Appetizing and Simple, Paleo For Beginners is the fun diet where you literally eat your way to better health. Sounds fun right?
Whether your looking to lose up to 50 pounds over a span of 3 months or less or just desiring to improve your overall healthy living , Paleo For Beginners will surprise you.
Inside of this book we elaborate on the different aspects of The Paleo Diet that other diet books are shying away from that will improve your overall understanding of diet and weight loss.
Here is a sneak preview of what Paleo For Beginners will be discussing:
What is the Paleo Diet?
Theory Behind The Paleo Diet
Paleo Diet: Dos and Donts
Benefits of the Paleo Diet
The Good Fats
Vitamins, Nutrients & Minerals
Insulin Response
Other Potential Benefits
The Paleo Diet and Scientific Studies
Disadvantages of the Paleo Diet
Availability of Foods
Paleo Living: More than Just a Diet
Exercise
At the Supermarket
Eating Out
Special Bonus Recipes:
Thai Pomelo Salad
Spinach Muffins
Green Pea Soup
Saffron Bulgur with Vegetables
Broccoli Pesto
and many more...
There are plenty paleo eBooks out there, but how many of them are getting to the grit of the problem and providing reasonable solutions for diet and weight loss? Not many!
Pick up your copy today of Paleo For Beginners and start now eating your way to brighter days where the benefits are everlasting and life changing.
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Paleo For Beginners:
The Healthy Diet To Lose Weight,
Burn Fat Fast and Build Muscle
By J.F Montoya
Copyright 2013
All rights reserved.
No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law.
Table of Contents
The Paleo Diet is a diet that intends to imitate the eating habits of our Palaeolithic ancestors. It is one that forms a radically different approach to traditional diets of today. Often referred to as the 'caveman' diet, it consists of foods that can be hunted, fished and gathered.
This ultimately includes:
Lean meat
Seafood
Fruits
Vegetables
The Paleo diet is also known as the hunter-gatherer diet due to the way food was obtained and consumed. Men would hunt wild animals and catch fish, while women would gather fruit, berries, nuts and vegetables. Agricultural systems had not been developed during this time period so grains were not in anyway a part of the caveman's diet. Much like all diets, it is used by individuals seeking to lose weight or live healthier as instead on focusing on foods that are simply convenient and tasty, greater importance is placed on foods containing minerals, vitamins and nutrients required for healthy bodily functioning. Though there are many individuals who describe the Paleo diet as nothing more than another low-carb fad, there is some substantial scientific evidence backing its claims.
History of the Diet
The modern day version of the Paleo diet was originally concocted by gastroenterologist Walter L. Voegtlin who wrote a book on the subject back in 1975. He was attempting to find ways to treat Crohn's disease and colitis by studying the diets of early humans under the belief that there could be positive benefits for sufferers. Voegtlin's research was based on the simple fact that the genetic makeup of humans had not significantly changed since the time of the hunter-gatherer of the Palaeolithic Era.
It was not long after this that other researchers would write similar articles in academic journals which really got the ball rolling on the subject. Most notably Professor Melvin Konnor published a paper in the New England Journal of Medicine on the topic which convinced many of the Paleo diets benefits. Over the years, followers of the Paleo diet began to grow quickly as well as nutritionists and medical professionals who backed it.
Theory Behind The Paleo Diet
The theory behind the Paleo diet lies essentially in the genetic makeup of human beings and the way it has evolved over the past 10,000 years. Scientists and researchers claim that the way humans utilise food, much like our genetic code, has changed very little over this period of time whilst new diseases and disease rates themselves have dramatically increased. Over this time period as well, human physiology has generally remained the same whilst environment and society have notably changed. This forms part of the theory why humans today require excellent healthcare systems, since the modern diet does in no way keep us healthy and strong.
Research findings have also provided sufficient evidence to state that these hunter-gatherer tribes were indeed very healthy; being taller, having better builds and bigger brains. Though their life expectancy was shorter, this was in large part due to external factors such as extreme weather conditions, predators and infections. Whereas modern man is now plagued with diseases such as diabetes, cancer and heart disease, our ancestors were not. These diseases are in large part a by product of human shift to agriculture; a 'mismatch' of our genetic components and our lifestyle.
The basic and most fundamental principle behind the Paleo diet is that the food our Palaeolithic ancestors consumed is still best suited for our bodies and metabolisms even today.
There are three primary reasons why the Palaeolithic diet formed a natural part of daily life for our ancestors. The first is that humans in that period were nearly always involved in physical activity as they hunted animals and actively sought out plants that would sustain them.
The plants that the Palaeolithic people consumed did also grow naturally in the wild. In comparison with today, they would have had a lower glycemic index (a measure of the quality of carbohydrates in comparison to the amount of total grams). Due to this lower glycemic index, the foods had a much less significant impact on insulin levels in their bloodstream than today's foods with their over processed starches and sugars. In all, this means that early humans could eat foods without the striking blood sugar highs and lows that people have when eating modern food.
The Paleo diet itself also encourages the consumption of grass-fed animals rather than grain-fed ones as it is believed they have less saturated fats that are the cause of many health problems today. Simply put, the idea is to have the leanest source of meat possible that the modern world has to offer.
Paleo Diet: Dos and Donts
Though the Paleo diet can be described as specifically unique in its intentions to mimic an era gone by, it still follows the same rules of traditional diets and there are key rules to observe.
There are however many variations to the diet, with some dieticians even recommending the consumption of whole grain foods, however the foundations of the diet still remain the same. One of the best ways of determining whether you can eat a certain food on the Paleo Diet is to ask yourself whether it can be eaten raw. If it can then you're probably good to go!
Eat Vegetables: The Paleo diet allows you to eat as many fresh or frozen vegetables as you want. Ideally since you are imitating early humans you should try to eat organically. Vegetables can be eaten raw or can be cooked, it's pretty much up to you!
Animal Protein: The amount of protein we need on a daily basis ranges from roughly 40-70grams depending on your gender, weight and circumstances. If you exercise regularly, your protein needs will inevitably increase since endurance workouts and resistance training quickly break down muscle protein. You will of course need to stay away from high processed meats and meats that are very high in fat (e.g. sausages and hot dogs). Fish are definitely on the allowed list for paleo dieters and they're also high in Omega-3 fatty acids which have a variety of health benefits as well as preventing certain diseases such as those affecting the cardiovascular system .
No Dairy Products: Dairy products are not permitted on the Paleo diet as they can easily cause inflammatory responses in humans. Did you know that human beings are the only species that continue to drink milk after infancy? The milk industry also pasteurizes all milk so in essence it is also a processed food source. The bottom line is to avoid all diary products which includes: milk, butter, yogurt, cream, ice cream and cheese.
Avoid Processed Foods: Our Palaeolithic ancestors did not eat any foods that were processed in any way (least of all because they did not have the technology to do so). In this way, you are not permitted to eat anything processed either. You should generally avoid the freezer section in the supermarket unless you're looking for frozen vegetables. Processed foods also means processed drinks, so bin the fizzy soft drinks and opt for a glass of tea or water instead.
No Grains Allowed: As already stated, though there are some variations to the diet that allow for whole-grains to be consumed, the general rule of thumb is to avoid all grains whatsoever. The glycemic index of grains is also considerably higher than unprocessed fruits and vegetables and is another valid reason why grains should be avoided. The types of grains to avoid while on the Paleo diet include white and all processed foods formulated with wheat or wheat flour, rye, barley, rice, corn and oats.
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