The Caveman Diet Series Episode 3: Caveman Diet Weight Loss

How do you promote weight loss on the caveman/paleo diet?

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I use this image often here at PaleoMunch, I feel it portrays what it’s like to live as a modern caveman; confused and improperly fed.

Well, that’s that beauty of the diet as for the most part there are no “catches” you need to deal with when living according to the paleo eating concept. This is due to the fact that you are eating as part of your lifestyle going forward, not as a fad or crash diet. Anyone knows that crash diets are doomed to fail, and doomed to fail pretty quickly too. The sheer nature of forcing your body to perform in a way it was never prepared to have to deal with. 

This means that by eating according to a fad diet which aims at “dropping 900 pounds in 10 seconds” you are hurting your body. Changes in the body are gradual, not rapid, and this may or not suit you or your needs at this present moment. If you are overweight and seeking an easy way to drop 10 pounds, don’t run to the nearest crash diet salesman and expect to actually lose those 10 pounds, because you simply won’t. In fact, in most cases, you will actually pick up weight because you have confused your body so badly. 

That’s right, you’ll get fatter if you diet. That sounds counter intuitive and doesn’t really make sense, but it is how your body functions. The body will gravitate towards it’s “natural” state, and if that state is you feeding yourself high carbohydrate, grain ridden foods, your body is going to have a very confused natural state. You need to get your body back on track and focus on what you want it to be, whether that is to be athletic, stronger or fitter, or just to lose weight and get to a good BMI number. Any one of those are admirable goals, and are totally achievable. You just have to apply a solid lifestyle change and you will be doing half the work required to actually achieve those goals.

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Paleo Diet For Weight Loss

So how does the paleo or caveman diet promote effective weight loss? It works well because when you are eating according to the body’s needs and not your taste needs, the body will automatically function as an effective and healthy machine. The equation to lose weight is one of the most simple formulas in the world, and basically would adhere to one of the following scenarios particular to your circumstance:

Overweight

  • Eat less than you use and maintain a caloric deficit in your diet until you equalise, exercise to promote accelerated metabolism and energy/fat consumption rates.

Underweight

  • Eat more healthy food and exercise to promote weight gain in the form of healthy muscle.

At Ideal Weight

  • Find and maintain ideal amount of good food intake to promote effective muscle gain and maintenance, while simultaneously ensuring a no-fat gain body.

The three scenarios mentioned above are only effective if you apply their requirements effectively and consistently. The trick to maintaining a nutrition driven healthy body is consistency. Consistency of good food and great nutrition, and consistency of increased amounts of physical activity. The long and the short is that if you aren’t prepared to invest large amounts of effort into changing your body and lifestyle, you probably won’t see much improvement.

The paleo diet works for weight loss because:

  • It prevents you from binging on sugary, high calory or high carbohydrate foods. This takes some time to perfect in your own lifestyle, and you will probably feel some changes in the body as you undergo the change to a low sugar, lower calory and drastically lower carbohydrate diet.
  • You aren’t allowed to eat grains or legumes. The fact that you aren’t going to be eating any grains at all means that you are already dropping your carbohydrate intake substantially, and gluten, which is in grains actually inflames the intestines. So, by removing grains, you are working towards a body which is inflammation free. This is obviously a desired state of being. Legumes, while relatively nutritious, are rich in a lectin, which is a toxin that when consumed in large volumes can produce nutritional deficiencies, and obviously you don’t want that.
  • You will be eating more meat and vegetables. Going back to basics means designing your own diet that will work effectively for you. Forget portion control, calorie counting and worrying about what is printed on the nutrition sticker, the paleo diet ensure weight loss through the understanding of what the body needs and how it uses that nutrition to keep you alive. This may sound simplistic and “easy”, but the challenge is real and you are constantly under assault by bad food, friends eating habits and grocery store gauntlets.

By focusing on changing permanently, you completely null any need to “diet” in the future. This is the kind of mindset you need to adopt. Once you have gone inside your own head and really rewritten your understanding and expectations from nutrition, you’ll see changes in your body that are drastic and impressive, yet at the same time completely understandable and incredibly obvious. 

For more information on how you can create a lifestyle diet system with the paleo diet, check out my previous post by clicking here.  (Currently one of my most popular articles 😀 )

If you are interested in some further reading and want some steps you can apply today, check out the 7 step fast start guide!

As always,

Keep well,

Andrew.

 

 

The Caveman Diet Series Episode 2: Caveman Diet Breakfast

So previously in episode 1 of the caveman diet series, I spoke about what it might require of you to handle sticking to the paleo diet when eating with friends and family, specifically when dealing with food cooked for you by them. I touched on issues like pasta and bread and how refusing certain foods might come across the wrong way to some people. I’ve encountered this more times than I can count now, and it really doesn’t change. The only “tolerance” I’ve found is when people start to expect you to say no, and so simply don’t offer you the food they prepare for themselves. I consider this a good compromise between the stress of having to say no to someone, and then respecting your choices in food.

It’s not as bad as that may sound though, you just have to deal with some interesting reactions every now and then is all! Some people have asked me why, and that’s an easy question to answer when you understand the theory of why the paleo diet is as awesome as it is. Most people however ask me how, how I keep to the diet, how i dont treat the diet as a fad or quick fix, and how they can get started applying the diet to their own life. An interesting, though not so surprising point of interest is the caveman diet’s complete unacceptance of grains, and that means bread. As you are more than likely well aware, it isn’t rocket science to work out that bread isn’t a healthy food. People though, aren’t sure or rather, aware of just how bad grains and bread are for the body. That was discussed in a previous post, but I’ll discuss the issue of grain in depth in future posts.

For this episode of the caveman diet series of posts, I’ll touch on what it takes to make an awesome caveman diet breakfast that will give you sufficient amounts of nutrients with a nice dose of calories to keep you going.

Caveman Diet Breakfast: Easy, Cheap and Resourceful

What makes a great breakfast? Well, according to Tim Ferriss, you should eat 30grams of protein within 30-60 minutes of waking up. Why? Because your body will ramp up its metabolism and in doing so spike fat burning. The concept is part of Tim’s complete fascination with making the body as efficient as possible with the least amount of required effort. Think of it as a minimum effective dose to produce a notable change in your body. Simple, really. If you are interested in more Tim Ferriss, you should check out his book “The 4 Hour Body”, click here for more information!

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With Tim’s 30 gram as soon as waking requirement as a big basis for our super caveman diet breakfast, we are going to use eggs. We are going to overshoot the requirement to insure that our bodies get what they need. For caloric density, I have spoken about using small amounts of legumes for their high calorie numbers. This is frowned upon, and ultimately I’d recommend not eating legumes ever. I experimented adding beans to the meal to see what sort of benefit they would have to the meal. I will discover what is required to increase caloric density and add it the recipe, that will require another post.

Ingredients:

  • Eggs: I usually use 3
  • Vegetables: Broccoli, carrots, zuchinnis etc. Caulliflower is good too.
  • Spinach: Heaps of spinach. Possibly one of the worlds best wonder foods, with excellent minerals and vitamins.

How to prepare:

  • Blend eggs in a bowl
  • Mix in ingredients

How to cook:

  • You are basically cooking an omellette, sans the milk.
  • Add some salt and pepper to the mix to taste.

I usually just cook the mixture with a lid on top of the pan, and cook until it’s a nice thick meal all on it’s own. There is quite a nice dose of protein with a decent amount of calories from the vegetables. It is super low carb and will make you feel full too. Add something like tobasco to the top to give it some bite!

I hope you find this quick paleo breakfast recipe as awesome and convinient as I do!

Keep well,

Andrew

The Caveman Diet Series Episode 1: How To Eat Like A Modern Caveman In A Modern World

First and foremost, is there a  difference  between the cavemen diet and the paleo diet?

In short, no there isn’t, at least not to me. While I think that there may actually be many different “versions” of the paleo diet and what it aims to achieve, there really is only one main channel of knowledge that contributes to you ultimately living and eating according to it’s philosophies.

Philosophies?  Yes… In case you haven’t realised, a diet is near completely based on your psychological ability to handle it’s requirements and laws. Basically, if you can’t decipher a diet’s syntax (set of rules), then you are either being taught the diet by someone who doesn’t fully internalise the diet and it’s psychological requirements, or the diet is of  weak principles.  

Having said that, this article series isn’t necessarily aimed at teaching you what the caveman diet or the paleo diet is all about, but rather it is aimed at providing you with some solutions to problems a  modern day caveman may encounter when interacting with the world and the people in it. This includes people at work and home alike.

The Caveman Diet: Where To Eat

So the first thing you may ask is where to eat as a caveman. This will largely be determined by what sort of food  you enjoy.  If you like meats, eat at steak houses or restaurants which serve a  variety  of meats and are known for offering options like vegetables and salads. I’ve learnt that depending on the establishment, the  concept  of a salad is very different. Ideally, you should get your salad without any weird additions to it, like crutons or salad dressing. This is actually pretty difficult to achieve, as you have to  specifically ask to not have either of those added.  

I’ve also found that eating out at places like family restaurants where burgers, schnitzels and battered foods are the staple order is next to impossible. Places like these generally only offer meals that will  take your paleo principles and shove them in your face.  The menu’s here only offer foods which are encrusted with grains and generally terrible foods cooked in less than ideal ways.  Leave the family vibe restaurants for unhealthy people who will  inevitably  breed unhealthy kids.

The exception to this rule are places which are a little off the grid, such as destination restaurants, you know, the kind that has pools and jungle gyms for the kids to play in and on. These generally offer great paleo OK meals such as lamb and vegetable stews and eisbein  etc.  While you may find yourself having to travel a bit to find these places, the food they serve will at least be good to eat!

How to deal with friends and family chosen venues?

This is a little tricky, because you naturally are obliged to go where they choose. In an ideal world, there would be a great menu with awesome food choices at all of these places, but sadly the world encourages generally terrible eating habits. Most people aren’t aware of what a good diet is,  remember that.  So in some cases you might actually have to  defend your caveman diet  menu choices, and in other, easier scenarios you might actually teach some people about good nutrition.

In general, you can find something to eat on most menus, and where there are some sticky points to every dish, you can ask for those no-no foods to not be included in the meal. This may come across to others as you being a fussy person, and in reality you are because well,  the paleo diet is fussy, so choose simple meals with easy to leave out ingredients.

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Some typical paleo destroying family restaurant food.

Dealing with your parent’s or family’s own cooking

This is tricky, and in the past I’ve actually broken code and  just eaten whatever they have made.  This is always going to be a sticky issue, unless you have a chilled out family that doesn’t mind you saying no to what they have made for you.

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Some typical family pasta. Pasta is impossible for the paleo diet to cater for!

As the image above describes, pasta will more than likely be enemy number 1. This is difficult to deal with at the best of times, and will probably you require you to cite gluten intolerance in order to not hurt any feelings.

Strategies that might make it easier for you to stick to the caveman diet in a modern world:

  • Eat before you go to someones house who you know  doesn’t eat well or eat paleo
  • Order salads at restaurants or meals with obvious vegetable content
  • Cook for yourself and your family and teach them about what it means to eat for the body
  • Try and enjoy the experimentation with foods

As with all my articles, the ideas I express are completely from my own experience and you might have some better ones! If so, feel free to comment and share!

Keep strong!

Andrew