The below information represents the essential ideas of the paleolithic diet, as well as just general guidelines towards health. It can be summarized as 5 simple rules:
Calories and Exercise
Consume an amount of calories appropriate for your level of activity
The largest cause of being overweight in this country is from eating a diet too high in calories coupled with a lifestyle that does not include enough exercise. The most successful strategy for staying at ideal body weight involves two things:
- Remove the junk fats and carbs from the diet, instead eating a large variety of healthful, nutrient rich foods. Get adequate and appropriate exercise.
- Seems really simple, but most Americans don't do this.
The most commonly deficient nutrient in America is water. Without adequate water intake, the body cannot efficiently rid itself of toxins, and the connective tissue tends to become like a dirty sponge that never gets wrung out.
The 3P rule is useful. Drink 3 pints of water before 3PM in order to properly hydrate. The body flushes the connective tissue mostly in the earlier part of the day. After 3 PM, drink fluids according to your thirst. This is the minimum baseline amount of water. Increase this amount if you are in a dry climate, or heavily active and sweating a lot.
Many patients fi
Eat Lots of Produce
Eat lots of produce, especially vegetables!
The Paleolithic diet contained about 10-12 portions of produce per day, with a portion being around a half cup. The total amount is about the size of a decent lunch salad! This is similar to what the American Cancer Society suggests as a cancer-prevention diet. The 1/4 of people who eat the largest amount of produce have roughly 1/2 of the cancer rate as those 1/4 of people who eat the lowest amount of produce. Basically, a person can reduce cancer risk by 50% simply by eating vegetables and some fruits, in relatively small amounts.
Lower the glycemic index and glycemic load of carbohydrates eaten.
Click Here to view a Glycemic Index chart
As people age, they tend to produce larger and larger amounts of insulin as their insulin receptors become inefficient. Insulin promotes glucose (sugar) utilization, protein synthesis, and the formation and storage of neutral lipids. Excess insulin results in chronic inflammation, weight gain, elevated cholesterol and triglycerides in the bloo
Maximize the quality of fats eaten.
The topic of carbohydrates leads right in to a discussion of fat quality in the diet. The type of fat that you eat has a significant impact on metabolism of carbohydrates, as well as regulating all kinds of immune and inflammatory processes in the body.
Today's typical American diet has significant problems in terms of amount and type of fats eaten. It tends to be very high in the worst kinds of fat, and very low in the healthful fats. It is high in omega 6 fats, saturated fat and trans fats, and low in omega 3 fats and unsaturated fats. This is
Food Sensitivities / Allergies
Limit repeated exposure to potential allergens
Most foods that are common allergens are fairly recent additions to our diet, meaning that they were not eaten before about 10,000 years ago. The common allergens include coffee, chocolate, wheat and other glutinous grains, corn, cow dairy, soy, peanut and egg. A lot of health problems are caused by frequent exposure to these foods, because they can have a tendency to disturb immune system function.
Western medicine only recognizes a substance as an allergen if it induces an IgE mediated immediate hypersensitivity response. Complement