Sunday, July 22, 2012

THE PALEO DIET FOR WEIGHT LOSS

I came to paleo for health reasons. I was looking for a way to rid my body of unnatural toxins and chemicals found in the processed food I had been eating. I was looking for a way to increase my energy as I was suffering from extreme fatigue and therefore, depression. My digestive tract was not in line and my focus was poor. I was looking for an all around health reboot.
I lost about 10 pounds when I started the paleo diet. When I strictly implemented my 6 rules below, I lost another 10. Do these 6 things below and those last 10 lbs (the "vanity" pounds) will be gone.


If you are trying the paleo diet to improve your overall health, just do your best to follow the rules:

1. Eat only real, nutrient-dense food. Eliminate all processed, packaged foods and choose organic, sustainable animal proteins that are fed their species' appropriate diet. Eat plenty of leafy green vegetables and healthy sources of fats like coconut oil and avocado. 
2. Eliminate all gluten, grains, refined sugar, hydrogenated oils, dairy and legumes.

If you are looking to lose weight, there are few recommendations I have to tweak your rules.

1. Track your food. Download an app like My Fitness Pal on your smart phone and record what you eat. Doing this will help you familiarize yourself with your daily caloric, micro- and macronutrient intake.

2. Cut your carbs. When you eat foods high in carbohydrates, your insulin spikes. Hopefully you already know that. When your insulin is elevated, the calories you are eating are converted into fat storage. When you eat protein and fat without an elevated insulin level, your body is able to use your food for fuel. When it uses up that fuel, it will then access energy from your fat storage and burn that off. As you track your food, pay attention to your daily carbohydrate intake. Play with it. Try keeping your carbs below 50 grams/day and see how you feel. This means cutting fruit and sweet potatoes. I try to keep my carbs below 35g/day. That works best for me, but may not be enough for you.

3. CUT THE CRAP with the artificial sugar. I know, Diet Coke is so good and calorie free and carb free. But I promise you, if you can get that out of your diet, you will lose weight. Drink water or unsweetened green tea instead. My last 10 lbs came off when I finally cut out Diet Coke and Crystal light.

4. Go to bed satisfied, not full. Having a gigantic meal before bed is not the best idea when trying to lose weight. Don't nibble after dinner. And stay away from that dark chocolate! You don't need it. Try drinking decaf tea or a BIG glass of water while winding down before bedtime.

5. Cut the booze. I know; this is super hard. They say to stick to red wine on the paleo diet, but that can really be detrimental to weight loss, especially if you drink it the way I do. If you must drink, stick to clear spirits and club soda. I drink vodka/soda with lime almost religiously. One more note on drinking: the more you drink, the more likely you are do stray away from your dietary goals.

6. Exercise. On the paleo diet, you are most likely eating a lot of protein. Use this opportunity to build some muscle! The more muscle you have, the faster your metabolism will be. I recommend HIIT (High Intensity Interval Training) for the most effective means of burning fat and building muscle. I use a site called Bodyrock.TV. I extend their workouts to 20-24 minutes and do them 3-4 days/week. Also, keep active. Walk to the store, work, school, the park, gym or wherever you are headed if you have the chance. Park your car far away at the grocery store. Always take the stairs. Carry the handbasket at the grocery store. Always look for opportunities to get your butt moving.



50 comments:

  1. This comment has been removed by a blog administrator.

    ReplyDelete
  2. I went primal almost a year ago. I initially lost weight quickly. Then, I began eating more food....it was primal food but more of it and my weight loss stalled. I began having recurrent UTI's, so I had to add cranberry juice and craisans back into my diet. I am now only 2 pounds from my starting weight. I am 36 yo, 5'2", 139 pounds. Since I had my last 2 babies, I can't seem to lose all my belly fat. I feel like I look 3 months pregnant. The will power is tough. I find myself taking bites of the carbs that I make for my kids and can't kick the chocolate addiction. Your article is encouraging but in reality it still seems so hard.

    ReplyDelete
    Replies
    1. Um...then don't give your kids bad carbs lol I stopped making sandwiches for my son and he just eats spiced up baked chicken peices, low sodium lunch meat etc. :) If the food is not great for us...why give it to our children? That is why we have a problem with diets and low will-power, our parents rewarded us with food. DON'T DO IT! ;)

      Delete
  3. Hi! Just found your blog. I am tinkering with the idea of going paleo. Do you log your food into MFP? what is your username? I want to friend you so i get an idea of what oyu eat every day and how to arrange my meals to get below 50g of carbs a day. let me know!

    ReplyDelete
    Replies
    1. Jamie, shoot me an email and I'll help you with that information! brittanie36(at)gmail(dot)com

      Delete
    2. Brittanie, Can I add you too on myfitnesspal? My name is Daniela (sirenn9 on myfitnesspal). I am just now starting the pale diet and am looking for ideas/

      Delete
  4. This comment has been removed by a blog administrator.

    ReplyDelete
  5. The Paleo diet also worked for me but I was frustrated at first. I started trying the diet when I was still smoking and I could not see any change in my body. I realized that when I smoke I would take candies right after. What I done is I quit smoking tobacco so I also stopped eating candies and shifted to e cigs. After a few weeks, the results of the diet were to my delight.

    ReplyDelete
  6. This comment has been removed by a blog administrator.

    ReplyDelete
  7. This comment has been removed by a blog administrator.

    ReplyDelete
  8. This comment has been removed by a blog administrator.

    ReplyDelete
  9. Hi,I appreciate your writing. I'm just starting out on a primal lifestyle and it all makes sense to me in an evolutionary sense. I was just wondering if you recommend cholesterol tests etc before beginning, or sometime after? I'm 33 and grew up in the UK eating cereals. I've been eliminating fat and salt for so many years i wonder if the incresed fat in coconut oil and red meat has affected me in terms of cholesterol! thanks ~ @Sarah

    ReplyDelete
    Replies
    1. http://paleodietlifestyle.com/fear-of-saturated-fat-and-cholesterol/

      Delete
  10. I agree with everything you wrote. I cut the dairy out (we were eating raw goat milk cheeses) to test my inflammation levels and I think it makes me lose more weight. I'm curious as to why you say one needs to cut fruit in order to keep the daily carb intake at 50 grams or under. I eat berries and occasionally 100 grams of apple and still stay under 50 grams of carbs and around 30 net carbs maximum. It works well for me, I find that without some small measure of fructose, my energy level is too low. I suppose it just depends on one's constitution.

    ReplyDelete
    Replies
    1. Right! Paleo works differently for everyone. If you are trying to lose fat, however, I recommend taking the fructose out and see how you do. Your body will acclimate to burning its own stored every (your fat) for fuel, rather than the sugar you take in.

      Delete
  11. Replies
    1. This comment has been removed by a blog administrator.

      Delete
  12. This comment has been removed by a blog administrator.

    ReplyDelete
  13. This comment has been removed by a blog administrator.

    ReplyDelete
  14. Thank you so much for this! You are the first paleo enthusiast (devotee? disciple? whatever...) I have encountered that a)doesn't also tout CrossFit (I'm with you -- would LOVE to try! Don't have extra $130/ month in the budget) and b) admits that losing weight is part of the goal and quite do-able! You look amazing! I would say I have been "paleo dabbling" which, of course, hasn't produced much in the way of results! I have allowed myself dairy because I don't LIKE meat or eggs, so eat cheese sticks and nuts daily for a snack. I'm sure that's part of my problem. I'm glad I found your blog for food ideas (also a working mom and college student -- little busy, don't have time to cook a bajillion things). Oh -- and artificial sweeteners. I've had my "last Coke Zero" about 30 times now.. :-/

    ReplyDelete
  15. love your blog! do you have a sample meal plan of what you eat on an average day? do you drink coffee/ tea?

    ReplyDelete
  16. There can be different conditions that can affect the health of a person while undergoing a weight loss program. Therefore, it is always necessary to seek the advices of expert doctors and nutritionist before you start taking any diet pill or fat burners.

    ReplyDelete
  17. Just out of curiosity what was the timeframe between your "before" to "after" picture? Also how many days a week were you weight lifting? And how many days/hours a week would you do cardio? Thanks a bunch!!!!

    ReplyDelete
  18. Can you give a sample of what you eat on an average day? I have been paleo for a couple months, but when trying to get carbs that low, even cutting fruit and sweet potatoes I am struggling! Thanks!

    ReplyDelete
  19. Amazing story...very similar to my own...I have been feeling great with eliminating dairy (missing and enzyme for proper digestion) and following a paleo format...except for the diet Coke addiction!...How did you do this? Cold turkey?...I DO find it seems to make me crave the "taste" or idea of sweet things...so this indeed may be a solution to achieving the loss of the final "10" I'm seeking.

    I love your blog...and we too have a "mixed" diet family...and this is the way it must stay. I need to eat this way...but my family wants to and , importantly, CAN eat in the way your family members do. We just need to respect our differences in the culinary realm!...Thanks for making the needed adjustments for us and providing the recipe "solutions". Your Paleo Banana Bread...truly IS the best...and my family loved it...and could not believe it was Paleo..Of course...this was not "shared" until AFTER they had tasted, and devoured said breakfast fare!

    Question...I too need to keep my daily carbs at the 30-35 max level for effective weight loss...Is there a posibility of obtaining/following "a typical day" of what your paleo meal choices would be via an app or fitness pal thing?....

    Also...Your "before" and "after" pics seem to be in my "realm" of physique/configuration.....are you petite or tall? I am 155 cm (around 5ft 1 to 5'2"?....Thanks...

    ReplyDelete
  20. Wow! You look amazing!
    I guess I really need to work on eliminating dairy and wine....sigh...
    I thought Paleo allowed Cheese in a diet. Does it not?
    Also, do you have any opinion on coffee? I only drink black, occasionally a skim milk latte. Caffeine doesn't have any affect on me.

    ReplyDelete
  21. Awesome transformation, you look fantastic, this is diffidently the way to eat I've been paleo for one year now and never felt better. Hopefully more women can follow in your foot steps.

    ReplyDelete
  22. Great write-up cause in my language, I can not find much good source like this. I am a big believer in commenting on blogs to help the blog writers know that they’ve added something worthwhile to the world wide web!

    ReplyDelete
  23. nice figure.you look beautiful.


    https://twitter.com/jeanyounghealth

    ReplyDelete
  24. Everything you need to know about the Paleo diet, how to get started as well as results modern women can expect from this caveman diet. weight lose

    ReplyDelete
  25. There are numerous health benefits of saffron extract, and it is more often used for reducing body weight by suppressing appetite without causing any side effects.

    ReplyDelete
  26. Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time. the venus factor

    ReplyDelete
  27. If you are worried about your weight gain problems and looking for the best possible method to dissolve extra fat in your body, you need to show commitment and do hard work. I found a product natural fat burning pills

    ReplyDelete
  28. awesome! Thank you for all the info! I am starting paleo from a vegan diet, eek! and I live and work on a cruise ship. I've been active (I'm a professional dancer and aerialist) my whole life but I've struggled even with a strict vegan diet to lose the last 20lbs. I'm 5'5 and 130lbs. I briefly did a ketogenic diet that was mostly meat, cheese, sugar free jello and eggs and held 118lbs but I started to hate what I was eating. However I never felt better physically. That was a year ago and my husband just encouraged me to give up gluten and soy since we suspect I'm actually dealing with celiac disease (many symptoms) but I thought why not just go all the way! Here's the thing, I eat a lot of dried fruit as it's easy to keep in my cabin and I drink diet coke. So reading your tips has urged me on. I just want to ask - do you feel happy eating the foods you eat all the time? like you feel this is life long sustainable? I want that feeling, I really want it. ANd even having given up grains and soy for the last 3 days has made a huge turn around in my energy and mood!

    ReplyDelete
  29. Thank you for the good write up. It in fact was a amusement account it. Look advanced to more added agreeable from you please visit.
    best weight loss diet

    ReplyDelete
  30. Thank you so much for this! You are the first paleo enthusiast (devotee? disciple? whatever...) I have encountered that a)doesn't also tout Cross Fit (I'm with you -- would LOVE to try! Don't have extra $130/ month in the budget) and b) admits that losing weight is part of the goal and quite do-able! You look amazing! I would say I have been "paleo dabbling" which, of course, hasn't produced much in the way of results! I have allowed myself dairy because I don't LIKE meat or eggs, so eat cheese sticks and nuts daily for a snack.

    ReplyDelete
  31. Just found your website and am very encouraged. My daughter and son started Paleo and attending Crossfit 3-4 times a week, 4 months ago. My son lost tons of weight and inches while my 18 yr. old daughter lost a few inches. She has been a competitive volleyball player for 9 years and has eaten clean and worked out hard for the 4 months. She has not lost a pound. She is very frustrated and trying to figure out what she needs to do to change up her eating. Your tips are enlightening and I will print off for her. She has not had any sugar, dairy, grain, soda, etc.for the entire time. She has just cut out the paleo fudge and really is desperate for direction. She will thought she was eating exactly what she was supposed to, but sadly, little result. Eggs and bacon with a banana at breakfast, lunch at school is usually paleo chili with fruit, veggies, super, meat, veggies, fruit. She eats pineapple at night, some jerky, cashews at lunch sometimes. Her crossfit coach gave us a recipe for turnips, carrots, beets, sweet potatoes and put bacon grease over and roast. She loves that and it's her go-to at night. Also, paleo-spaghetti with kelp noodles. Any help would be appreciative. I will have her check out your website today. :) My daughter is a high achiever and highly motivated. Constantly failing at her weight is frustrating and depressing.

    ReplyDelete
    Replies
    1. Janie! I am sorry to hear that your daughter is struggling. I would encourage her to eliminate the banana at breakfast and the fruits from her other meals. If she can't get rid of them completely, I would ask her to try separating her fruit intake from her protein and fat intake, meaning, eat them 3-4 hours apart from each other. See if that helps. She may just want to cut down on her carbs in general. Have her eat avocado for a snack instead of fruit. It is tremendously more satisfying and she'll be less likely to be hungry all the time. Let me know how it goes!

      Delete
  32. Not all fats are the enemy, infact some are absolutely essential for maximising results and staying healthy. Here are a few examples.
    tamim

    ReplyDelete
  33. I have been on this new lifestyle for 2 years and the results were amazing. Not only that I've lost about 60 pounds and maintained, but my health improved significantly. When I first started the Paleo diet, I found this guide very helpful. Maybe you will do too. http://bit.ly/18OmG8t

    ReplyDelete
  34. Hi I have just started the Paleo diet a week ago. I have hypothyroid and going through menopause, I had gained 50lbs since April. But since I started a "cleaner lifestyle" I have dropped close to 1 lb per day. I do have a question I have been following a menu I printed, does the food combinations have an impact on the weight loss? For example one dinner was pork cutlet with blueberries. It just seemed to be an odd combination. I am really enjoying eating foods good for me and seeing the scale go down makes me even more motivated to stick to it!! Thanks!

    ReplyDelete
  35. I have been Paleo for about 4 months now. Initially, I lost about 3 inches from my waist, and one pant size. That was within the first month. However, even with daily Beachbody DVD's, I have seen little to no weight loss lately. Thoughts? I do eat the occasional homemade Paleo fudge or dark chocolate with wine. I'm wondering if I should do a Whole30. So frustrated!

    ReplyDelete
  36. diet and nutrition programmes
    Should there be another persuasive post you can share next time, I’ll be surely waiting for it.

    ReplyDelete
  37. It's about the total calories that you eat, but you do look great. I don't think that you look overweight in the before photo.

    ReplyDelete
  38. Thank you for sharing your journey! Quick question- how long did it take you to lose the 20lbs?

    ReplyDelete
  39. There is nothing wrong with lean protein and egg whites. They are good sources of protein, especially if you don't like beans.
    Ivan Sylvester

    ReplyDelete
  40. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. weight loss method

    ReplyDelete

Print this