Paleo Diet

[killbilly]

I've done the strict paleo thing - wife and I did it.

On the whole, it's not too bad. We picked up a couple of cookbooks to get some variety in, and we found some pretty darn good recipes. Learning to cook paleo isn't that hard, either, you just have to realize that some substitutes you use in paleo result in different-tasting or textured foods.

For example - there is a carrot muffin recipe that we make frequently. No flour in them at all, and they're energy-dense. They've got a LOT of eggs in them - one thing you'll notice is that paleo isn't too concerned with cholesterol - but they're delicious and don't taste like you're giving up flour. You learn to do a lot with butternut squash, too - it's an amazingly versatile vegetable - it'll act just like a potato in a lot of meals without being so starchy.

I got worried about my cholesterol intake while on that diet, so after a while I had it checked and it was fine. Thought it was odd, but there was no arguing with the lab results.

Learned how to make cereal out of almond butter and coconut. That was weird but awesomely tasty. Very rich.

Finally, I learned to cook with coconut oil, and that's become the new fave. Good flavor, much higher smoke point - especially like the flavor it gives to spicy dishes.

The downside to paleo is it's labor intensive. Because you're avoiding processed foods entirely, you gotta do your own processing. It can be worth it if you have the time or you have a way of sourcing the meals - we definitely could feel a difference after a couple of weeks eating paleo. Moreso if we went without bread or anything processed for a couple weeks, and then ate a bowl of pasta or something at a restaurant. That's when we really noticed it.

Best advice I can give you on that is ignore the literature that says "YOU MUST EAT THIS" or "DON'T EAT THAT!" and instead, as you experiment, listen to your body. It'll tell you what it likes and doesn't and pretty quickly. Use the books as guidelines. Just my own experience. Your mileage, as always, may vary.

 

[killbilly]

I actually lost the most weight in my life by exercising regularly (number 1), and by using the weight watchers point system. This was a few years back, but it worked. Nowadays, I basically just try and eat as "clean" as possible. Low-gluten/gluten-free... Organic fruits, vegetables, and meat... Minimal processed and canned foods. More light meats like fish and chicken and less steak. Also, and this was a huge one... I don't eat pastas at all anymore. I replaced them with Spaghetti Squash. Has close to the same consistency and you can make it taste like whatever sauce you want. Just like the real thing but way, way healthier.

Yeah - this. It's basically the way I eat - the major difference is that I will still eat red meat (love a steak) but I usually eat it over a salad. Steak salads are my new favorite thing.

Once I hit 40, my diet became a much bigger factor in my life. Kinda pissed me off, really.

 

[dasleben]

I've done the strict paleo thing - wife and I did it.

On the whole, it's not too bad. We picked up a couple of cookbooks to get some variety in, and we found some pretty darn good recipes. Learning to cook paleo isn't that hard, either, you just have to realize that some substitutes you use in paleo result in different-tasting or textured foods.

For example - there is a carrot muffin recipe that we make frequently. No flour in them at all, and they're energy-dense. They've got a LOT of eggs in them - one thing you'll notice is that paleo isn't too concerned with cholesterol - but they're delicious and don't taste like you're giving up flour. You learn to do a lot with butternut squash, too - it's an amazingly versatile vegetable - it'll act just like a potato in a lot of meals without being so starchy.

I got worried about my cholesterol intake while on that diet, so after a while I had it checked and it was fine. Thought it was odd, but there was no arguing with the lab results.

Learned how to make cereal out of almond butter and coconut. That was weird but awesomely tasty. Very rich.

Finally, I learned to cook with coconut oil, and that's become the new fave. Good flavor, much higher smoke point - especially like the flavor it gives to spicy dishes.

The downside to paleo is it's labor intensive. Because you're avoiding processed foods entirely, you gotta do your own processing. It can be worth it if you have the time or you have a way of sourcing the meals - we definitely could feel a difference after a couple of weeks eating paleo. Moreso if we went without bread or anything processed for a couple weeks, and then ate a bowl of pasta or something at a restaurant. That's when we really noticed it.

Best advice I can give you on that is ignore the literature that says "YOU MUST EAT THIS" or "DON'T EAT THAT!" and instead, as you experiment, listen to your body. It'll tell you what it likes and doesn't and pretty quickly. Use the books as guidelines. Just my own experience. Your mileage, as always, may vary.

Great post, thanks. What made you stop?

FWIW, I'm shooting for 80% on Paleo while I'm at work; seems to be working well so far. But, there were some mung bean noodles in my beef/veggie soup tonight (*GASP* LEGUMES!), but meh. They were good. I figure I'm doing well if I'm avoiding the big stuff: Refined sugars, processed foods, corn, wheat, most dairy.

 

[killbilly]

Great post, thanks. What made you stop?

FWIW, I'm shooting for 80% on Paleo while I'm at work; seems to be working well so far. But, there were some mung bean noodles in my beef/veggie soup tonight (*GASP* LEGUMES!), but meh. They were good. I figure I'm doing well if I'm avoiding the big stuff: Refined sugars, processed foods, corn, wheat, most dairy.

Mostly workload. You would think with me working from home that I'd have ample time to shop and cook but I really don't, and my wife's gig keeps her pretty busy, too. Lately, the last thing either of us has wanted to do is cook meals to a strict regimen - hard enough making time for adequate exercise. We've had good weather lately, and want to be out and about enjoying it instead of cooking at home. (This frequently means baseball games, beers and fried foods at the ballpark....I know, I know....)

Now - you CAN pre-make meals and stuff - and we do that sometimes, but not all the time.

I can tell you that paleo turned me on to using chicken thighs as opposed to breasts, and they're MUCH tastier. Really prefer them, and they're usually much cheaper at the store.

I still eat brown rice - I know it's not on the menu, but it's a "good" carb and I do need some carbs. That was my point in the other post; my body and activity level prefer a degree of carbs. (Hint: vodka has no carbs!) I just try and pay attention to what makes me feel better (or worse) and then eat along those lines. So far, I'm finding that less overall meat and lots of spinach (raw) work well for me. Very little dairy (I like cottage cheese and yogurt, so I eat a bit of that) with the exception of eggs.

I make adjustments on the activity level - I will eat nuts if I'm exercising regularly - ditto avocados. I tend to cut some of those out when I'm not exercising.

 

[scoobs]

Probably not; the real issue is processed, refined carbs. Which is, unfortunately in the US, just about everything (particularly corn). I'm good on eating white rice here in Asia, though. Asian cultures have much better numbers in terms of obesity, diabetes, cancer, and heart disease we see back at home.[/QUOTE

So what's wrong with whole wheat pasta?

 

[Dugie8]

So what's wrong with whole wheat pasta?

Nothing really. Really nothing wrong with "refined" foods either. If your gut can handle it, I would be most people's can, eat away.

I think what gets most people is they don't really realize the true amount of calories they consume in a day or how many calories certain foods have. A quarter pounder from Mc and Dons is almost 800 calories. Three of those is enough calories for most people, even a weightlifter like me. Never mind the lack of other nutrients, ie vitamins, etc.

I try to get about 200 grams of protein a day, that alone is about 800 Kcals and there is very little food that is pure protein. It is real easy to go over your calorie budget especially if you eat a lot of carbs. Carbs are "small" compared to fats and protein sources while still being about 4 cals per gram. Its easy to look at a cupcake and see a tiny morsel of goodness but the math is shocking.

I suggest getting an app and just track what you eat for a week. Most of these apps have bar code scanners, makes thing pretty easy. I think you would be shocked (you being most folks) at how much and what you are really eating.

 

[dasleben]

I will say that there is a lot of evidence that the more refined carbs can reduce your body's ability to use insulin properly. In this country, we have a diet full of processed, refined, GMO'd grains (particularly wheat and corn) and added sugars, and our overall health is very poor. We need carbs, however; I just want to change where I get mine from.

As far as whole wheat pasta, if you're active like @Dugie8, you can probably handle it. I think a lot of sedentary people concentrate on caloric intake only, not realizing that quality and quantity of types of foods matter as well.

 

[Dugie8]

ahh. Don't fall for the GMO hype. GMOs are in no way "dangerous" or evil nor is it the same as refined or processed.

There really needs to be a proper study on refined foods and the effect on the body. Is it the food or the lifestyle, ie getting paid to sit for a living. Or a combination there of.

If I was a betting man I would say most folks with insulin problems are sedentary and eat "crap" while the folks who are active eat "well"

I back up that assumption partially with a study that shows a Big Mac is just as effective as post workout supplements in terms of nutrient replenishment.

 

[dasleben]

ahh. Don't fall for the GMO hype. GMOs are in no way "dangerous" or evil nor is it the same as refined or processed.

There really needs to be a proper study on refined foods and the effect on the body. Is it the food or the lifestyle, ie getting paid to sit for a living. Or a combination there of.

If I was a betting man I would say most folks with insulin problems are sedentary and eat "crap" while the folks who are active eat "well"

I back up that assumption partially with a study that shows a Big Mac is just as effective as post workout supplements in terms of nutrient replenishment.

Well, I'll just say this: The people I know who are in the best shape are the ones eating organic, unprocessed, Paleo-style diets. In fact, every one of them I know, even the guys who are 50+, could kick my ass up and down. It's anecdotal evidence, but they're definitely onto something that most of us aren't.

Yes, there should probably be more studies on this, but are people going to sit around and wait for those studies, or actually make a change to try and better their lives? I know there are a few around this board (not you, since I know you've tried various diets) who will happily argue with me all day about all of this, but will never make a change to try to lose weight or get in better shape. It's paralysis through analysis.

I'll just leave it at this: I used to eat and drink a lot of dairy. I'd drink 2% milk fairly often, and never limited my intake because I'd always heard that it was good for you. Of course, I also had trouble keeping my weight down (lots of calories), and was allergic to just about everything under the sun. I've been on all kinds of prescription allergy medications to try to keep all that under control. Cats were the worst for me; I'd get nasal symptoms along with chest congestion.

So, I cut dairy. As of today, I am completely and 100% off allergy medication. I even have two cats now. I eat until I'm not hungry, don't count calories, and I don't gain a pound unless I start drinking beer or added sugars (both are cut off until further notice). The difference after cutting dairy out of my diet is truly amazing to me in terms of quality of life.

Are there studies that prove dairy causes nasal allergies? There's evidence here or there, but studies have not proved it conclusively. But, I know how my body reacted to it, and I'm better off without it. I'm willing to give Paleo a try to see if my body takes to that, as well.

 

[Dugie8]

Don't get me wrong. If it works, do it, if it works well, do it a lot. It's the other end of the spectrum, folks who decree that GMO/Dairy/whatever is bad for everyone and that we should all be eating nothing but twigs and berries. (extreme, you get my point). I too enjoy my delicious ice cold chocolate milk (full fat suckas!) and I have zero allergy problems but it is a massive calorie sink so I have to watch it (380 cals per 2 cups, aint no one got time for that). What I can't tolerate, SFH products. Supposedly GMO free, free range, insert 20 more buzzwords here. It almost immediately turns my stomach and it makes a heavy set of squats..... lets just say I get a boost. Optimum Nutrition products, all night long, ALL NIGHT....

I think it is unfair to yourself and to other to measure some else's success or fitness level against your own and then try to pinpoint that success to a single metric (diet). I think where we (folks who genuinely want to see people improve their health) are going to lose the audience is with the extremes, both in diet and exercise. Bringing someone into a CF box and immediately hitting them with the "All GMOs, processed, everything that doesn't exactly fit on this paleo chart" is going to kill you tomorrow mantra and then hitting them with Fran doesn't work so well. Building someone up to a level, that if they want to, they can start competing at local competitions at AND THEN tweaking the diet for optimum performance, IMO is a much better row to hoe. You know the saying, that last 20% of your results comes from 80% of the work. Folks can't be handed 75% of the work on the first "day".

Hell, if we could just get the majority of people to work out at a moderate level of intensity twice a week and reduce their calorie consumption by 200 cals a day, I bet we reduce a good chunk of the health problems we have.

 

[scoobs]

Well, I'll just say this: The people I know who are in the best shape are the ones eating organic, unprocessed, Paleo-style diets. In fact, every one of them I know, even the guys who are 50+, could kick my ass up and down. It's anecdotal evidence, but they're definitely onto something that most of us aren't.

Yes, there should probably be more studies on this, but are people going to sit around and wait for those studies, or actually make a change to try and better their lives? I know there are a few around this board (not you, since I know you've tried various diets) who will happily argue with me all day about all of this, but will never make a change to try to lose weight or get in better shape. It's paralysis through analysis.

I'll just leave it at this: I used to eat and drink a lot of dairy. I'd drink 2% milk fairly often, and never limited my intake because I'd always heard that it was good for you. Of course, I also had trouble keeping my weight down (lots of calories), and was allergic to just about everything under the sun. I've been on all kinds of prescription allergy medications to try to keep all that under control. Cats were the worst for me; I'd get nasal symptoms along with chest congestion.

So, I cut dairy. As of today, I am completely and 100% off allergy medication. I even have two cats now. I eat until I'm not hungry, don't count calories, and I don't gain a pound unless I start drinking beer or added sugars (both are cut off until further notice). The difference after cutting dairy out of my diet is truly amazing to me in terms of quality of life.

Are there studies that prove dairy causes nasal allergies? There's evidence here or there, but studies have not proved it conclusively. But, I know how my body reacted to it, and I'm better off without it. I'm willing to give Paleo a try to see if my body takes to that, as well.

I'm curious did you try organic milk? I'm on the fence about GMO but natural has got to be better for the body. I could give up milk but cheese would be impossible.