Paleo Diet Lifestyle: Paleo Diet and Weight Loss

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Learn how to stick to the Paleo eating plan to lose weight naturally and quickly. You'll arrive at your most suitable bodyweight earlier than ever with all the helpful hints and suggestions within this free report, including how to solve the 3 most commonly encountered hang ups to lose weight.

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  • Just uploaded a Ebook about Paleo Recipe http://www.slideshare.net/SabbirRahman1/the-best-paleo-dessert-recipes-42447805
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  • Thanks for info. I Found here Paleo Recipe Book Discount: 370 + paleo recipes for just $15.00. If you follow Paleo Diet, you can try it too:
    http://www.youtube.com/watch?v=AlhIH8iwmQw
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Paleo Diet Lifestyle: Paleo Diet and Weight Loss

  1. 1. Paleo Diet Lifestyle How to Follow the Paleo Diet for Weight LossUsing the Paleo Diet is effective for weight loss when used as a healthy lifestyle change, especially if youare overweight. You’ll find the answers to the three main problems people new to a Paleo diet lifestyleget stuck or lost when losing weight.
  2. 2. Copyright© Copyright 2012 Naturally Earth FriendlyALL RIGHTS RESERVED. No part of this guide can be reproduced or distributed inany way without written permission of the author.DISCLAIMER AND/OR LEGAL NOTICESThe intention of this report is not to replace medical advice or to be a substitutefor consulting a physician. If you are sick or have health problems, you should seea physician before trying any diet or home remedy. If you are taking prescriptionmedication, you should never change your diet without first consulting yourphysician as any dietary change will affect the action of that prescription drug.Although this report is about health benefits of the Paleo diet, the authordisclaims responsibility for any adverse effects arising from trying a Paleo dietor any recommendation mentioned in this report or changing your dietingwithout appropriate medical supervision.The information presented herein represents the view of the author as of thedate of publication. Because of the rate with which conditions change, the authorreserves the right to alter and update their opinion based on the new conditions.The guide is for informational purposes only.While every attempt has been made to verify the information provided in thisguide, neither the author nor their affiliates/partners assume any responsibilityfor errors, inaccuracies or omissions.CONSUMER NOTICE: You should assume that the author of this guide has anaffiliate relationship and/or another material connection to the providers ofgoods and services mentioned in this guide and may be compensated when youpurchase from a provider. You should always perform due diligence before buyinggoods or services from anyone via the Internet or offline. 1
  3. 3. Introduction to the Paleo DietThe Paleolithic diet is more widely known in its abbreviation, Paleo diet. Alsoknown as the Stone Age diet, Caveman diet, or hunter-gatherer diet, the Paleodiet is based on the presumed ancient diet of wild plants and animals.Over the years our bodies have been encoded to digest certain types of foods.These are not the convenience foods modern society eats today. Packaged andprocessed foods are usually full of empty calories and packed with refined sugars.There is a lot of controversy surrounding the Paleo diet, but many believe that byfollowing this type of diet they achieve positive health outcomes.In this report, Im going to show you how simple it is to follow a Paleo diet.Following the Paleo diet is easy. It’s crazy that most people can’t do it, becauseit’s so simple.Before I show you how, its important you understand why you would want tofollow the Paleo diet. In fact, there are a number of reasons...Im about to show you a diet that will allow you to have more energy, and feelbetter living the healthy lifestyle that you know you deserve. No longer are yougoing to be at the whim of illnesses that have plagued your body in the past.Not only will you improve your health, but think what it will do for therelationships you have with others. It will be a good example for your children. Itwill earn you the respect of your co-workers. And it will inspire others who alsowant a healthier lifestyle. You cant settle for staying the same - what messagewould that be sending to the ones that are close to you?Finally, once you know how to do this, when youre finished youll be able to lookin the mirror and say to yourself - "yes, I did it!" and not "oh man... another failedattempt!"One of the reasons to live a healthy lifestyle would be to avoid beingunnecessarily sick. Youd save money on medical costs. 2
  4. 4. Table of ContentsCopyright ............................................................................................................................. 1Introduction to the Paleo Diet ............................................................................................. 2Table of Contents................................................................................................................. 3What the Paleo Diet Can Do For You .................................................................................. 4 Archaeologists Decode Our Ancestors Diet ..................................................................... 4 Paleo Diet Lifestyle in Modern Society ............................................................................ 5 Paleo Diet Guidelines .................................................................................................... 5 Choose Quality .............................................................................................................. 6Paleo Diet Weight Loss ........................................................................................................ 7 Common Problem: Eating Too Much and Weight Gain ................................................... 7 Losing the Last Few Pounds .......................................................................................... 7 It’s a Lifestyle Change ................................................................................................... 8 Common Problem: Temptations and Cravings ................................................................ 8 Eat More Paleo Foods ................................................................................................... 9 Sugar Cravings ............................................................................................................... 9 Try Eating a Bigger Breakfast ........................................................................................ 9 Common Problem: Indigestion or Weak Digestion ....................................................... 10 Cooking with Butter .................................................................................................... 10 Drinking Water ............................................................................................................ 10 Stop Drinking Alcohol ................................................................................................. 11 Limit Your Coconut and Some Other Fruits ................................................................ 11 Help Alleviate Indigestion ........................................................................................... 11Conclusion ......................................................................................................................... 13Paleo Diet Resources ......................................................................................................... 15 3
  5. 5. What the Paleo Diet Can Do For YouFollowing a diet plan is not always easy for the long term. By limiting your foodchoices it’s easy to start cravings the very foods you are trying to avoid. The foodsthat are devoid of nutritional value and full of empty calories.I will show you the best way to follow and stick with the Paleo diet to ensure youget long lasting results. I have found by observation that the best Paleo diet is onethat is rich in nutrient dense foods, like fresh fruit, vegetables and meat, anddevoid of processed or cultivated foods, like sugar, legumes and grains.This diet works because over the millennia we have become geneticallyprogrammed to metabolize certain types of foods. Our ancestors werehunter-gatherers and ate a diet full of wild plants and animals, essentially plantsthat could be gathered or wild animals that were hunted.Archaeologists Decode Our Ancestors DietWhile its hard to really know what our ancestors ate, archaeologists have an ideaof what our hunter-gatherer ancestors’ diet consisted of. Broken down  19 - 35% Protein  28-58% Fat  22-40% Carbohydrates (Unrefined Sources)It’s suggested that this style of eating ended with the development of agricultureabout 10,000 years ago. Paleolithic nutrition is based on the premise that modern humans are genetically adapted to the diet of their Paleolithic ancestors and that human genetics have scarcely changed since the dawn of agriculture, and therefore that an ideal diet for human health and well-being is one that resembles this ancestral diet. (Wikipedia)While some propose the Paleo diet to be nothing more than a ‘fad’ diet, othersbelieve there are several nutritional benefits of eating a pre-agricultural diet. 4
  6. 6. Paleo Diet Lifestyle in Modern SocietyIts suggested that a Paleo diet is beneficial for modern society as you avoid eatingthings that have been cultivated or processed. This makes sense when you thinkabout the large amounts of fast food people eat every day. How can that behealthy? “Five studies, four since 2007, have experimentally tested contemporary versions of ancestral human diets and have found them to be superior to Mediterranean diets, diabetic diets and typical western diets in regards to weight loss, cardiovascular disease risk factors and risk factors for type 2 diabetes.” Loren Cordain, a fan of a low-carbohydrate Paleolithic diet.Paleo Diet GuidelinesThe Paleo diet is a modern nutritional approach to eating that focuses on pastdietary practices.This means eliminating eating things with grains, sugar and legumes. You simplyeat foods you could either hunt or gather.Nutrient dense foods, like meat, fresh fruit and vegetables, are ‘real’ food. Theseare the types of foods allowed in the Paleo diet. They are full of vitamins andminerals. Many of your favorite recipes will need to be adjusted.Today a Paleo diet would consist of primarily of fruit, vegetables, nuts, roots,grass-fed pasture raised meats and fish. It does not include the use of dairyproducts, salt, refined sugar, processed oils, grains, and legumes.You wont be eating any more of the convenience foods filled with empty calories,refined sugars, and toxic preservatives.This makes sense, doesnt it? 5
  7. 7. Choose QualityWhen choosing Paleo foods you need to be aware of quality. Buy organic andlocally grown produce whenever possible. Also try to get grass-fed beef andanimal meat.As your diet will be limited in the types of foods you eat, you’ll want to ensuremaximum health benefits by choosing the highest quality you can. This is whygrass-fed meats and organic produce are best. 6
  8. 8. Paleo Diet Weight LossThere are some people who choose to follow a Paleo diet to help lose weight.Although a Paleo diet is not just about weight loss, you will find you feel betterand have more energy by following a Paleo diet.Shedding unwanted pounds as you reach your ideal weight is often a bonus,especially if you are overweight. You should be trying to lose body fat, not justpounds.Many people following a Paleo diet find they wont get it right the first time. Ifyoure experiencing trouble with sticking to your plan, then just remember not tobeat yourself up. Pick yourself up and start again. Take it one day at a time.Now that youve learned how to enjoy a Paleo diet, I want to go over the threethings that may happen to you when following this plan.Common Problem: Eating Too Much and Weight GainMost people find they eat too much at first. Typical diets rely on counting caloriesto ensure you are getting proper nutrition while limiting the calories your bodyneeds to metabolize. Dont count calories. Its more important to let your bodydetermine when you are hungry.If you find its difficult to let go of calorie calculators, then modify your method tokeeping a food journal. Instead of writing down calories of foods, just write downthe foods you are eating. List everything you eat or drink, including indulgences.Losing the Last Few PoundsIf you find trouble trying to lose the last few pounds, you should look at your foodjournal.How much fruit are you eating? Fruit is known to slow down weight loss as it ishigh in carbohydrates.How much dairy and cheese are you eating? Cheese is another known food to 7
  9. 9. stall weight loss when you are trying to lose the last few pounds.By eating more fat, less carbs, and less dairy you’ll achieve more weight loss.When it comes to fats, try to eat more animal fats. Coconut milk, butter andcream are fats that can stall weight loss further.It’s a Lifestyle ChangeIn time it will become a habit that it’ll be easy for you to keep up. By learning toeat according to your appetite youll be able to settle into the new diet moreeasily and quickly.Think of yourself as a wild animal and choose your food and food amountsaccordingly. Use your instincts; this includes smell, taste and feelings, to regulateyour food intake.The more Paleo diet foods you eat the faster you will lose those extra pounds andreach your ideal weight.Youll also be able to troubleshoot any problems or issues with a detailed foodjournal.Who knew it could’ve been so simple?Common Problem: Temptations and CravingsHunger can strike at any time. Many people are unprepared and dont havehealthy options available nearby. Typical snacks like candy, chocolate andprocessed foods are forbidden on a Paleo diet.If its challenging for you to just say no to a craving, then here are some tips tohelp you overcome the temptation.First, think about how awful youll feel afterwards. When eating a Paleo diet youllbe ridding your body of toxins and providing a nutritious foundation for yourhealth. If you choose to indulge in something on the forbidden list, youll mostlikely feel full and uncomfortable. Knowing how poorly youll feel by eatingsomething you know you should avoid hopefully will have you thinking twice 8
  10. 10. before you cheat.Eat More Paleo FoodsFill yourself up by eating Paleo foods until you are no longer hungry and then stopeating. You’ll reach your ideal weight more quickly as it becomes more of alifestyle change instead of a so-called diet.If you are still challenged, then stock up on real foods that are packed withvitamins and minerals, like healthy fats and meats. By keeping healthy foodsaround you’ll have a healthy option close at hand whenever hunger strikes.Sugar CravingsWhen you find yourself craving sugar there are many suitable Paleo foodsavailable to satisfy your sweet tooth. Some sweet alternatives include:  Dates  Figs  Honey  Persimmon  Carob  Bananas  Sugar cane  Apples  Coconut germ  PearsBe careful not to eat too much fruit as some people find they get hungrier andnotice body changes from too much sugar. This is another reason to keep adetailed food journal.Try Eating a Bigger BreakfastIf you find yourself getting hungry during the day, you might want to look at yourfood journal. What are you eating for breakfasts?Sometimes simply adding more meat and fat to your breakfast meal can help youavoid getting hungry later. This will help eliminate food cravings at inopportunetimes throughout your day.After a few short months your cravings for old cheat foods will go awayaltogether. Those old indulgences will most likely make you feel ill if you were to 9
  11. 11. eat them as your body isnt used to the preservatives or toxins commonly foundin processed foods.Common Problem: Indigestion or Weak DigestionThose who follow a strict Paleo diet dont suffer from indigestion. Indigestion isyour bodys way of telling you that your macronutrient proportions are off. Listento your body and change your eating habits accordingly.It’s believed that the heavy grain based western diet suppresses stomach acidity.When eating a Paleo diet you will be eating a lot of meat and stomach acid isnecessary to break it down and digest it.It might take some time for your body to readjust and reach a good new balance.This readjustment period may even take a while if you were eating a low meatdiet as your stomach’s sphincter muscles will need to recover from weakness. Itwill get better in time.There are some foods and drinks that cause indigestion or weak digestion inpeople, including cooking with butter, drinking alcohol or too much water, oreating too much fruit. As each person is affected differently on the Paleo diet,here are some basic suggestions.Cooking with ButterA few people may discover they get heartburn when cooking with butter.Drinking WaterDrink water before meals, not after to help with indigestion. You will be drinkingwater only when your body asks for it. Sometimes drinking too much water cancause weak digestion, but be sure to drink at least half a gallon of water a day.You can also squeeze a little orange or lemon in it. Just wait a few minutes beforedrinking as the lemon or orange juice will make the water more alkaline andhydrating.Its also best to drink water at room temperature. By drinking water thats not 10
  12. 12. cold your body will be better able to absorb and utilize it. When you drink coldwater you are shocking your body and it will go straight through you.Stop Drinking AlcoholAvoiding alcohol is crucial to stop having an upset stomach on the Paleo diet. Asmany people find this hard to do you can limit your alcohol intake by onlyenjoying a small amount of red wine taken with food. Don’t drink it on an emptystomach.Limit Your Coconut and Some Other FruitsSome people following a Paleo diet notice they have problems when they eat toomuch coconut or certain types of fruits.Pay attention to your food journal and you may discover you get gassy or havebloating from eating certain types of fruit.A way to reduce or prevent this digestive problem is to eat your fruit with otherfoods like meat and greens. There are many easy ways to do this. You could grillsome fruit with your meat, add fruit to a salad or make a smoothie.Help Alleviate IndigestionWhile it’s best to listen to your body and make dietary changes accordingly, Iunderstand sometimes you’ll want to get rid of indigestion fast. Here are somenatural ways to help you fight indigestion on a Paleo diet.  Fresh pineapple. Unless you are pregnant, pick up some raw pineapple to allow the enzymes to help aid digestion. Youll need to choose a fresh pineapple. The digestive enzyme is only active in fresh pineapple.  Apple Cider Vinegar. Another natural remedy is to drink 1 tablespoon Apple Cider Vinegar diluted with water before your meals.  Other natural foods that have been helpful with eliminating indigestion include more meat, raw honey, kefir, or even raw yogurt.If you are still dealing with indigestion, then at the very least get some edible clay. 11
  13. 13. Green clays are best and are great for digestion. It has similar properties toover-the-counter antacids, many which use refined clay. Edible clays are adigestive superstar.It’s important to learn what foods are giving you the indigestion. If you are feelingfull most of the day due to bloating it’s easy to not eat enough calories. This cancause weight loss quickly, but not in a good way. 12
  14. 14. ConclusionNow that you know everything you need to enjoy a healthy lifestyle while eating aPaleo diet, don’t hesitate. Start buying Paleo foods the next time you go groceryshopping.It’s not important that you are successful at first. What is important is that youuse each food as a way to gain feedback. If you think about using your foodjournal as a way to gain feedback you’ll learn what foods your body wants andwhat foods to avoid. You need to learn what your body is telling you and changeyour habits accordingly.To sum everything up, let’s go over the Paleo Diet guidelines: 1. Stop calorie counting. Your Paleo diet should be rich in animal fat and low in carbohydrates. 2. Get your protein from animal sources. All your meats should contain fat and try to find grass-fed whenever possible. 3. Eat low amounts of nuts and fruits. If you want to lose weight more quickly avoid eating fruits and nuts for the time being. 4. Eliminate grains and legumes from your diet. These are cultivated foods that are not included in the Paleo diet. 5. Eliminate refined sugars. This includes soda, packaged juices, and so much more. Read the nutritional information for a list of ingredients. You’d be surprise that even most soups contain added sugar. 6. Eliminate most dairy products. Dairy, except for maybe heavy cream or butter, isn’t necessary and you can avoid eating it. 7. Eat when you are hungry. This is the most important tip to eating a Paleo diet. Don’t rely on time or calories to eat enough, just listen to your body.That’s the Paleo diet. I find that most people have trouble when trying to use the 13
  15. 15. Paleo diet for weight loss. If you find yourself stuck losing the last few pounds orare gaining weight, be sure to reread the Paleo Diet Weight Loss section in thisreport.Let’s say you find you are trying to lose the last few pounds to get to your idealweight. You look at your food journal and find you are eating a lot of fruit. Younotice that you eat fruit to pick yourself up in the afternoon.By always craving sweets and fulfilling the craving with fruit, high in natural sugarsand carbohydrates, you are stalling weight loss. Try eating a larger breakfast withmore meat and fat.Eat this type of breakfast for a few days and see if you notice an improvement. Ifnot, refer back to your food journal and the Paleo Diet Weight Loss section todetermine what could be stalling your weight loss.And that’s the easiest way to figure out any holdups on your weight loss journey. 14
  16. 16. Paleo Diet ResourcesPaleo Cookbooks: Recipes for the 21st Century Hunter Gatherer andPaleo Eating For Modern PeopleIn addition to 375 simple Paleo recipes in these two cookbooks, you’ll also receivethe 30-day Paleo Meal Plan and the 4 Ingredients Paleo Cookbook as a bonus.Learn more about the Paleo CookbooksThe Paleo Recipe BookOver 370 easy Paleo recipes divided into 18 food categories. No grains, no dairy,no legumes, no sugar, no vegetable oils and no preservatives.Learn more about The Paleo Recipe BookPractical Paleo Nutrition Guide BookGet started with the Paleo Diet with this 30-day Paleo challenge.Learn more about the Practical Paleo Nutrition Guide Book7 Steps to Paleo: The Ultimate Beginner’s Guide to the Paleo DietLearn how to quickly and easily become a Paleo eater and start getting real resultsimmediately.Learn more about 7 Steps to PaleoPaleo Diet Smoothies Recipe BookOver 200 delicious smoothie recipes that are Paleo Diet approved.Learn more about 7 Steps to Paleo 15

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