Edited and combined version of the paleo, ancestral, primal lifestyle eating plan for weight loss and optimum health. Brought to you by Dr.Leon du Plessis.

1. The Paleo, Ancestral,
Primal lifestyle eating
plan
Edited edition brought to you by
Dr. Leon du Plessis (M.Tech Hom)
www.drleonduplessis.com

2. Most Important Steps
• Eat real food: By this I mean meat, fish and fowl. Natural fats from
animals, coconuts, nuts and olives. Fruits and vegetables. No processed
foods, no additives and preservatives. To state it differently if you cannot
pick and eat it or catch it and kill it and eat it, then don’t.
• Eat Protein with every meal. Ideally, grass fed or wild caught.
• I recommend that you eat at least a half of your vegetables raw, have a
salad. The other half can be cooked. This is just a suggestion but the more
raw the better. Ideally local and organic.
• Limit your fruit to 1 serving per day if your goal is to lose weight. Stay clear
of banana, papayas and mango if you want to lose weight.
• Eat a wide variety of food. This provides a larger array of nutrients and
minimizes the toxins we ingest.
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3. Most Important Steps
• Allow yourself to go hungry every day for at
least a little while.
• Have two or three meals a day, this allows
your body to burn of excess fat.
• Do not eat until you are truly starving.
• Occasionally, go empty-bellied for the whole
day.
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4. Most Important Steps
• Get lots of sleep and try to minimize stress.
• Get some exercise, at least two to three times
a week for 20-30 minutes. Always try to
exercise on an empty stomach.
• Try to get some sensible sunlight exposure or
supplement with Vitamin D.
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5. Which foods should you avoid
• Grains - cause allergic reactions, high insulin levels, obesity and digestive
disorders.
• Dairy - processed dairy contains excess growth hormone, antibiotics. It can
cause immune response and promote insulin resistance.
• Legumes - stay away from beans and lentils, included here are peanuts,
peas, chickpeas and soy and soy products.
• Starches - the biggest culprit here is potato; potato form should be
avoided as it has a very high-carbohydrate content. However, also be
careful of bananas, dried fruit and all fruit juices and canned fruit.
• Alcohol – basically empty calories but there are a few exceptions that are
permissible in limited volume that will be discussed later.
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6. Which foods should you avoid
• Avoid Trans fats, vegetable oils except for olive
oil, margarine.
• Processed foods and processed sugars - Also
referred to as nonfoods. B you can eat it
doesn't mean it is food. Examples are chips,
doughnuts, snack cakes, baked goods, candy
and ice cream.
• Processed meats these are high in salt and
additives.
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7. The food matrix
Protein Vegetables Nuts and Good Oils (Fats) Herbs and Spices Fruit
1,5 grams of protein per kilogram of Should make up bulk of what you eat, Nuts about a handful a day Use fresh when available 2-3 Servings per day
body weight daily try and eat as much raw vegetables as
Lean meat please possible
Protein with every meal
Eggs Avocado Almonds Allspice Apples
Chicken Artichoke Brazil Nuts Basil Blackberries
Trout Asparagus Hazelnuts Cinnamon Boysenberries
Mackerel Beets Macadamia Nuts Fenugreek Cantaloupe
Salmon Bell Peppers Pecans Garlic Cherries
Tuna Broccoli Pine Nuts Ginger Cranberries
Anchovies Butternut Pistachios Thai red, green and yellow curry Gooseberries
Sardines Cabbage Walnuts Oregano Grapes (especially dark red ones)
Squid Carrots Olive Oil Cilantro Honeydew Melon
Shrimp Cauliflower Coconut Oil Nutmeg Lemon
Crab Celery Avocado Oil Rosemary Lime
Crayfish Cucumber Coconut Milk Thyme Mango
Lobster Dandelion Greens Masala Papaya
Mussels Eggplant Bay Leaf Pears
Oysters Lettuce Himalayan/Celtic sea salt Pineapple
Venison Mushrooms Chili powder/flakes Plums
Lean Beef Onions Paprika Pomegranate
Pork Parsley Cumin Raspberries
Lamb Peppers (All kinds) Black Pepper Strawberries
Sweet Potato Watermelon
Radish
Spinach
Squash
Tomato
Turnips
Zucchini
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8. The food matrix
Protein
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9. The food matrix
Vegetables
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10. The food matrix
Nuts and good oils
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11. The food matrix
Herbs and Spices
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12. The food matrix
Fruit
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13. The food matrix: How to put it
together
• The aim is to have healthy
and delicious meals.
• You can customize it to
meet your specific needs
and goals.
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14. The food matrix: How to put it
together
• There is no specific emphasis on portion size,
food or calorie counting, but try and stick to
the 2/3 vegetable to 1/3 protein ratio as a rule
of thumb.
• To lose weight minimize the intake of fruit or
avoid completely and go slow on the good
fats.
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15. The food matrix: How to put it
together
• IF your goal is to lose weight most of your meals
will be something like this:
• Lean protein, for example, chicken breast, piece
of steak or some fish.
• Combined with an assortment of multicolored
vegetables either as a salad, steamed or stir fried.
• To complete the meal add some good fats from
avocado, olive oil or a handful of unsalted nuts.
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16. The food matrix: How to put it
together
• Have a meal like this 2-3 times
per day.
• Do not use artificial
sweeteners.
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17. Beverages
• Water filtered or spring water
• Coffee (maximum 2 cups per day) or herbal tea
(No milk, sugar or artificial sweeteners)
• Red Wine 2 glasses per day
• Robb Wolfe - The Infamous NorCal Margarita
2 shots of gold tequila
Juice of 1 lime
Splash of soda water
Maximum of 1 or 2 per night
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18. Acknowledgement and Resources
Acknowledgements and Resources
Nobody knows everything really and so we also don’t learn anything all on
our own. Here are a few of the most important people and organizations
I’ve learned from along the way.
• Arthur De Vany, PhD www.arthurdevany.com
• Mark Sisson www.marksdailyapple.com
• Erwan Le Corre www.movnat.com
• Weston A. Price Foundation www.westonprice.org
• Richard Nikoley www.freetheanimal.com
• Rob Wolf www.robbwolf.com
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19. What you can do with this
presentation
You have unlimited rights to reprint, republish,
distribute and copy the presentation in any
form.
The only condition is that you may not alter it in
any way or charge money for it.
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