Excerpts taken from: "The Paleo Solution" by Robb Wolf
Getting Started
The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, ophthalmology, dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. Our Paleolithic ancestors were largely free of these diseases, you can be too!
The Paleo Diet: Not a “One Size Fits all” Approach
The Paleo diet is built from the healthiest, most nutritious foods available. Lean proteins that support strong muscles, healthy bones and optimal immune function. Protein also makes you feel satisfied between meals. Fruits and vegetables rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline. Healthy fats from nuts, seeds, avocadoes, olive oil, fish oil and grass-fed meat. Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
Although the Paleo lifestyle starts with these healthy and delicious foods, not everyone’s needs and situations are the same. The paleo diet is infinitely customizable to meet YOUR specific needs and goals.
Fat Loss: Effective, lifelong fat loss is easy with Paleo foods. We recommend the majority of your meals look something like this:
4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood. Then add several servings of multicolored vegetables, either raw, steamed or lightly cooked. Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts.
Make sure to have 3-4 meals like this each day. Give it 30 days and then let us know how quickly and easily it is to lose unwanted body fat, all without hunger and cravings. Until you reach your desired level of leanness we recommend you keep your fruit intake to 1-2 servings per day and make these choices mainly from berries and melons. Keep in mind, you will be eating plenty of nutritious fresh vegetables. This is why we limit your fruit in the beginning to help you change your metabolic engines to a mode of “fat burning”.
Athletics: The needs of athletes vary greatly depending upon one’s sport and level of activity. .The Paleo diet is the perfect solution for both performance and recovery. Lean protein sources such as chicken, lean beef, turkey, pork loin and sea food are ergogenic (performance enhancing). So all of your meals will start with 4-8 oz of lean proteins.The next piece of customization is dependant upon the nature of your sport. High-intensity aerobic or anaerobic sports …should take advantage of a period of time post workout when the body is primed for recovery. A meal of 4-8 oz of lean protein PLUS 50-100g of nutritious, Paleo friendly carbohydrate such as yams, sweet potatoes, squash or fruit should be consumed within 30 min post workout to optimize repair of muscle tissue and to ensure muscle glycogen is optimally replenished.
