When you’re not fasting, we suggest you follow the Paleo Diet, which is also known as the Caveman Diet. This method of eating aims to replicate the eating habits of your ancestors. In short, when you’re on this diet, you eat the foods you’re biologically designed to eat.
When we say biologically designed, we mean that from a genetic composition standpoint, humans have changed very little over the past 40,000 years. The advent of agriculture, which is a relatively recent invention in the grand scheme of things (relatively recent as in the last 10,000 years) hasn’t significantly influenced our genes, which is also true of the Industrial Revolution. Hence, humans simply aren’t adapted to eat many of the foods that the agricultural and industrial revolutions have made so readily available namely, grains and processed foods. Many physicians, nutritionists, scientists, and anthropologists believe that the poor dietary habits established since the dawn of the agricultural and industrial revolutions are the root causes of illnesses such as heart disease, cancer, diabetes, and hypertension.
The flip side is that scientists now also understand that a blueprint for optimal nutrition resides in all humans’ genes. This blueprint, which is a set of rules for what humans are designed to eat, was distilled by looking
at how our ancestors used to eat, specifically our Paleolithic ancestors. And this blueprint is what many nutritionists call the Paleo Diet, or the Caveman Diet.
Just like fasting, the Paleo Diet has you call in question many commonly held beliefs, such as the idea that whole grains are a necessary part of a balanced diet. This idea, of course, would be false. Whole grains are by no means necessary. In fact, you can find anything that is beneficial in whole grains elsewhere for fewer calories and fewer carbohydrates.
Helping you lose weight
Not only does the Paleo Diet promote a sustainable and sound approach to nutrition, but it also helps with the weight loss process as well, and here’s why:
- You eat nutrient-dense Nutrient-dense means foods that pack the most nutrition (such as vitamins, minerals, antioxidants, and amino acids) in the least amount of calories. You want to consume foods that your body can actually use, such as lean protein, fibrous vegetables, and healthy fats, while avoiding junk calories, which means no candy, no breads, and no soft drinks
- You eat low-glycemic Doing so can help you maintain healthy blood sugar and insulin levels, shifting your body’s preferred fuel source from sugar to fat (this is what many refer to as being fat-adapted).Furthermore, because the Paleo Diet balances out blood sugar, you’ll have increased energy for more effective workout sessions.
- You eat healthier and feel fuller. Because of an emphasis on healthy fats, protein, and leafy vegetables, you’re fuller for longer than you otherwise would on a higher carb diet, consuming less calories
Putting together your meals
These lists are by no means all-inclusive, but they can give you a good idea of where to start, and provide you with everything you need to organize a healthy, balanced, Paleolithic meal. Before we dive in directly, here are a few basic guidelines when it comes to constructing your meals:
- Consume protein at every Protein has the highest thermic effect of food (meaning it takes more calories for the body to process protein than it does carbohydrates or fats) and promotes a greater sense of sati- ety (fullness) than carbohydrates do.
- Always consume a source of fibrous vegetables at each Examples include broccoli, asparagus, and cauliflower. Vegetables such as these pack tons of nutrients in very few calories and will further pro- mote satiety.
- Eat starchy carbohydrates Starchy carbohydrates such as sweet potatoes are denser in terms of calories and carbohydrates than veg- etables of the leafy variety. This isn’t to say that they should be avoided entirely, only consumed judiciously. As a general rule, if you’re going to have starchy carbohydrates, consume them last after proteins, vegetables, and healthy fats when you’re less hungry and therefore less likely to overdo it.
- Eat to satisfaction not to That is, take your time eating your meals and enjoy the food. Don’t shovel it down for the sake of shoveling it down.
Defending the Paleo Diet
Some anthropologists have debated on whether or not cavemen (people from the Paleolithic era) really ate Paleo, but that discussion really is of no concern today, because here’ s the thing: Good eating should be concise. Just as a sentence should contain no unnecessary words, a meal should contain no unnecessary foods, and a diet no unnecessary meals. The Paleo Diet works because it helps you to focus on what is necessary and to weed out what is unnecessary.
The secret to a good diet is to strip it down to the fundamentals powerful proteins, healthy fats, fibrous vegetables, nutrient dense fruits and to leave it at that. A good diet is clean, tidy, and organized, and has in it only the essentials. A bad diet is a teenager’s bedroom.
Additionally, the Paleo Diet is reasonable. It isn’t about deprivation; you can sustain it long term. Furthermore, the hormone balancing, antiinflammatory, and nutrient dense qualities of the Paleo Diet work toward combating the following ailments:
- Aches and pains
- Autoimmune problems
- Cardiovascular disease
- Digestive issues
- Menstrual problems
- Skin issues
- Weight gain
The Paleo Diet is the perfect complement to fasting. Together, fasting and the Paleo Diet are the evolutionary keys to unlocking true health, leanness, and vitality.