Going Paleo

If you're new to Paleo eating, you're in for a wonderful surprise. Going Paleo is the healthiest, most comfortable way to eat I have ever discovered. This is the diet we evolved to eat over millions of years. No fads, no dogma, no politics, no packaged "health food," just real food created in nature. You'll be eating a variety of proteins, fats and carbohydrates in a way that is most comfortable for you. Meat, fish, eggs, vegetables, fruit, nuts, seeds, healthy oils and spices are all on the "Eat This" list.

Here’s how to get started:

Add instead of subtract

It sounds like math, but really it’s just a positive spin on changing your eating habits. The subtraction happens without much thought when you add something of value to your diet. In this case, that something of value is protein in the form of meat, fish and eggs. Our hunter-gatherer ancestors weren’t living on grilled chicken breasts, but for us here in the modern age, a chicken is a good place to start.

Fish, shellfish, turkey, eggs, buffalo and beef can all become a regular part of your diet. If you're ready to "go Paleo," investigate and experiment with different proteins.

By eating more protein, your cravings and constant hunger will go away. You’ll barely notice the shift, but your desire for sugary, carb-heavy foods will slip away. Your blood sugar will begin to stabilize and you’ll look and feel a whole lot better. As an added bonus, you’ll probably be an even nicer person than you are now. Mood swings caused by fluctuating blood sugar will be a thing of the past. Best of all, your metabolism will increase due to the thermogenic effect of eating protein, resulting in a gradual drop in body fat. Going Paleo is pretty cool, huh?

Once you’ve mastered the protein, add more vegetables to your life. I recommend picking your top three and learning a few ways to prepare them. My top three vegetables are spinach, broccoli and salad greens. Vegetables are full of nutrients and low in calories so you can eat them all day long if you want to, but the transition will be easier if you increase the amount gradually. As you add more vegetables to your repertoire, you’ll discover new favorites. From there, add some fruit (especially berries) and a handful of nuts once in awhile.

Clean out your kitchen and go shopping

Going Paleo is your chance to start fresh. No more yucky protein drinks, old spices, stale crackers, and boring bran cereal. Get your kitchen ready to become a place where healthy, fresh food can be stored and prepared. Then, you’re ready to make a list.

Your list should look something like this:

• 4 proteins: chicken, salmon, shrimp, eggs
• 3 vegetables: broccoli, cabbage, arugula
• 2 fruits: blueberries, apples
• 2 containers of nuts: walnuts, almonds
• 2 healthy oils: coconut oil, olive oil
• 2 spices: cayenne pepper, cinnamon
• 3 extras: lemon, garlic, apple cider vinegar
• 3 transition foods: canned chicken broth, canned tomatoes, sauce in a jar
• 4 convenience foods: canned tuna, frozen salmon, frozen vegetables, frozen berries

Your list can include whatever you choose. Keep it simple in the beginning. Being too gung-ho (buying everything in sight) will only lead to wasted food. You might need to shop more frequently until you get a system in place.

I always grab a couple avocados too. Homemade guacamole goes with everything!

Cut down on the "other stuff"

You may have noticed that the Paleo list of foods does not include grains, legumes and dairy. During your transition, focus on eating less of those foods, especially grains (yep, even whole grains, which convert to sugar too). You don't have to be perfect to get the health benefits of eating Paleo. I have noticed that including some dairy makes eating mostly Paleo a breeze. A little cream in your coffee, butter for cooking, and a sprinkling of crumbled bleu cheese on your salad will not hinder your progress much. Use dairy that is as close to its natural state as possible. Processed dairy that has had the natural fat removed should be avoided. The full-fat version is better tasting and better for you.

Eat enough

Grains, legumes and dairy are sources of calories. If you suddenly stop eating those things, you have to replace the calories (at least some of them) with your new staples. Vegetables, while nutritionally dense, don’t offer much in the way of calories. So despite eating a lot, you might not be eating enough. If you are hungry/tired/grumpy you need to eat more protein and fat (eating more carbs will only make you more hungry). Add some avocado to your salad, have a handful of nuts. Eat something! There’s no need to feel hungry/tired/grumpy when eating Paleo.

Write down what you eat

A food journal is an excellent way to become accountable for what you eat and also gain a better understanding of what you really eat. But there’s another reason to keep a food journal—ideas. You will be amazed by how many recipes you create just by throwing together whatever happens to be in the fridge. Remember those awesome grilled skewers and salad you made a couple weeks ago? No? Just check your food journal. It’s all there. Print your Lean Journal here.





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