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~ Why You Donít Need Six Small Meals A Day ~

Monday, March 19, 2012

Why You Donít Need Six Small Meals A Day
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QUESTION:
Today a question from a reader on the subject of whether you need to eat six small meals a day.

ďAll the research Iíve done has said youíre supposed to eat six times a day and I pretty much do,Ē she wrote.

ďBut Iím not losing and weight and feel hungry every 2 or 3 hours. What am I doing wrong?Ē

ANSWER:

The idea that you need to eat 5-6 small meals a day to ďkeep your body fueled and stoke your metabolismĒ is the stock answer given to people who want to lose weight.

But itís actually a myth. How it got started I donít know, but itís been debunked so many times that it surprises me people still believe it.

The most recent study I came across, published in the British Journal of Nutrition, looked at 3 versus 6 meals a day, and concludes that ďincreasing meal frequency does not promote greater body weight loss.Ē

ďThere were no significant differences between the low- and high-meal frequency groups for adiposity indices, appetite measurements or gut peptides (peptide YY and ghrelin) either before or after the intervention. We conclude that increasing meal frequency does not promote greater body weight loss under the conditions described in the present study.Ē

In fact, research going back to the 1990′s ó nearly 20 years ago ó shows no difference in weight loss with 3 or 6 meals a day.

Itís a myth thatís a lot more damaging for women, as they generally need fewer calories each day than men.

Letís take the example of a female trying to lose weight by eating 1200 calories per day.

If she was to eat six times a day, each meal would contain just 200 calories ó the equivalent of a large banana and a few nuts. Such a tiny amount of food isnít going to do much for your hunger pangs and will probably leave you wanting even more.

ďEating six meals a day, every two hours is just another way of being a slave to your lifestyle and your stuff,Ē writes Jason Ferruggia. ďHaving to eat every two hours is just more baggage. Itís like owning something else that you just donít need. Something else you need to always take care of and revolve your life around.Ē

In my experience, most people donít want to eat six times a day anyway. Who has time for that these days?

* WHAT ABOUT MEAL FREQUENCY AND MUSCLE GROWTH? *

For years, weíve been told that eating every 2-3 hours is the best way to build muscle and gain weight. However, there is some emerging research to suggest that eating too frequently could actually impair gains in muscle mass, an idea that flies in the face of conventional wisdom.

The idea is that eating too often has the potential to slow muscle growth by ďdesensitizingĒ muscle tissue to further stimulation by amino acids, increasing the rate at which protein is oxidized. Spacing meals apart and allowing amino acid levels in the blood to drop, rather than maintaining them at continuously stable levels, appears to have the greatest impact on protein synthesis. Both Layne Norton and Lyle McDonald have covered the subject in more depth here and here.

However, I should point out that much of the research out there looks at short-term changes in muscle protein synthesis rather than actual changes in muscle mass. And while the two are linked to some degree, short-term changes in protein synthesis donít always add up to long-term gains in muscle mass.

In one of the few studies to look at the impact of meal frequency on muscle growth, researchers assigned a group of men and women with at least one year of strength-training experience to either a six-meal or a three-meal a day group. They trained four days per week for 12 weeks using the same strength-training program, giving each muscle group one heavy session and one light session per week.

Contrary to what you might expect, the three-meal group actually gained more muscle than the six-meal group.

But when I looked at the research in detail, the results werenít as exciting as they first appeared.

The first problem is that the study was presented at a conference (12th Annual Congress of the European College of Sport Science in Jyvšskylš, Finland) and not published in a journal. Important information about how the study was done is not normally included in conference proceedings, and sometimes the way a study is set up can render the results totally irrelevant.

The second problem is that calorie intake was self reported, which means that the subjects simply wrote down what they ate each day. The researchers then used these food diaries to estimate the calorie intake of each subject. However, self-reporting is a notoriously inaccurate way to estimate calorie intake, and thereís often a big difference between what people say they eat and what they actually eat.

As well as gaining more muscle, the three-meal group gained more fat than the six-meal group. This raises the possibility that the three-meal group simply ate more calories overall, which is obviously going to have a big impact on the results.

So how many meals is optimal for building muscle? Iíd go with four Ė three meals plus a protein supplement either before or after your workout. You might do just as well with three (two meals plus a protein shake).

However, meal frequency is going to scale up with the amount of muscle mass you have. A lean and muscular 250-pound guy with high caloric needs will need to eat more often than a woman half his size. But this is being driven mainly by the difficulty of eating large amounts of food in just a few meals, rather than any significant physiological benefit of the increased meal frequency.

Thatís not to say you canít lose fat or gain muscle by eating six small meals a day. Plenty of people have done it. But itís not necessary, or even desirable, as far as improving body composition is concerned.

Click on the following link for the complete article:
muscleevo.com/six-small-meals-a-day/

About the author:

Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines

~ Dee emoticon

  
  Member Comments About This Blog Post:

GUNNSGIRL91303 4/3/2012 12:52PM

    I eat 3 meals and a couple of healthy snacks per day. I guess some would call that 5 meals but to me there is a big difference between a meal and a handful of carrots or 1/2 cup yogurt.
Thanks for sharing the info, I tend to agree with you!


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JAZZID 3/21/2012 12:42AM

    Hi BUFFEDSTUFF, thanks for your comment... and yes, it can get complicated because we are all so very different, what works for one may not work for another. Case in point, I tried the "eat 5 - 6X's per day", "carb cycling/tapering", "recommended by a nutritionist method", and nothing really worked for me. However, in all fairness, I don't necessarily think that it was altogether how many times a day I ate, but rather "what I was eating"... a few years ago I found out that I was "carb sensitive and as a result of this, "starchy carbs" just didn't allow me to lose weight, so if I had eaten small meals throughout the day and reduced the starchy carbs, I probably would have been more successful.

To me, complicated is obsessing about food and worrying about eating every 2 - 3 hours. Most of the time I wasn't even hungry, and at this point I don't want to "force feed" myself. I now eat when I am hungry (intuitively) and I let my body dictate how much and when; so far I am averaging 2 - 4 meals a day, and eating this way forces me to make really good choices on the "quality" of the food that I eat, every meal has to be as healthy as possible.

I look at you and see how far you have come because you found what works for you. I wish it were that simple for me, I have been struggling with losing weight for awhile now and it is depressing, but quitting is not an option. I think that I have now found a plan that will work for me, but with anything, it will be trial and error until I get it right.

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BUFFEDSTUFF-- 3/20/2012 10:07PM

  How did we ever get to the point where we complicated the simple? No wonder we have a health crisis in America.

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BEFIT014 3/20/2012 6:37PM

    That's a great article. I follow the Clean Eating principles(Tosca Reno) but draw the line at 6 meals a day. 3, sometimes 2, and a snack in the afternoon-usually when my daughter & I are doing her homework-seems to be PLENTY for me.

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JUICENUT 3/20/2012 4:23PM

    Very interesting. I am one who tends toward low blood sugar and eats frequently. So thanks for the info!

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MRS_TOAD 3/20/2012 9:34AM

    Very interesting article!

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MORTICIAADDAMS 3/19/2012 10:58PM

    Eating every 2 hours might work for some people but it doesn't work for me.

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ANGELIA.R 3/19/2012 10:15PM

    I eat three main meals, sometimes only two main meals, and a few small snacks.
I found that when I reduced my carbs and started eating only real food (primal) I wasnt as hungry all the time and could get by on two or three meals daily with enough energy to keep going!

Real food ROCKS! =)

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BRAVEONE92 3/19/2012 9:25PM

    Very interesting article. Thanks for sharing.
I eat 2 meals daily & a snack or a protein
shake for lunch. I maintain my weight loss.

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-LINDA_S 3/19/2012 8:15PM

    Sometimes I tend to do better with 4 meals, but 6 is excessive. Good article!

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EGALITAIRE 3/19/2012 6:32PM

    Since going primal, I have been working on eating only when hungry, learning to listen to my body. I often won't eat breakfast until about 11 am - some 4 hours or so after getting up - about 500 calories - a small snack around 5 pm of about 200 calories and then dinner around 7 of 700 - 800 calories. Yes, if you do the math, that is only about 1500 calories every day - I am not hungry and I am losing about 8 pounds per month - still have about 35 to go. Eat when hungry has been a revelation for me - if I ate when hungry when I was a "carbivore" - I would have had to live at the grocery store.

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PRIMALMICHAEL 3/19/2012 6:18PM

    As a former carbivore, I can tell you that I had to eat 6 meals a day. When you are fueling with carbs, you can end up ravenously hungry every two hours. If I ignored it and waited, I would end up stuffing my face later.

Now that I eat Primally, I no longer have to deal with my stomach growling every two hours. It is so liberating to not be fueling with carbs.

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DARKCHILD 3/19/2012 6:08PM

    Great article!! I tried to eat 6 small meals and ended up gaining weight..I over ate as well as obsessed about when and what to eat next. I'm better off eating breakfast, lunch, and dinner and a snack here and there!


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LNZMANSFIELD 3/19/2012 4:11PM

    That is interesting to know and thank you for sharing! I eat 3 meals and have a small snack if and when I am hungry between meals.

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LYNETTEMOM 3/19/2012 2:33PM

    interesting that there are contradictory theories. Each person needs to evaluate their own needs, successes, etc. It is YOUR journey!

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~ ... the Achevore diet! aka Paleo 2.0 ~

Monday, March 12, 2012

One man's opinions on health, science, and the essentials of diet... by Kurt Harris MD

An Archevore is someone who eats based on essential principles, and also someone who hungers for essential principles. Take your pick.

Exploring these principles is one of my interests, but not the only one.

So you may find commentary here about other issues in medicine, health, other sciences, or just about anything.

Archevore is written, produced, and directed by me. I am an independent science writer with no outside sponsorship from any private firm, NGO or, Zeus forbid, government agency. Donations are greatly appreciated.

The Archevore Diet - A pastoral whole foods diet that can improve your health by more closely emulating the evolutionary metabolic milieu (EM2) and avoiding the hazards of industrial foodways.

This diet is a practical framework using whole foods easily available in the 21st century. It is designed to be as universal as possible. The average person who adopts it in preference to the standard American diet should be healthier in every respect, and will usually settle at a more optimal body composition spontaneously.

The diet minimizes putative neolithic agents of disease (NADs) and ensures adequate micro-nutrition.

The diet is designed to be healthy and sustainable as long as you are alive and to offer plenty of satisfaction, while minimizing food reward effects that lead to overeating.

Historically, many find this diet results in spontaneous reduction in caloric intake and in health-improving fat loss, with no measuring, weighing or special supplements. I eat this way myself, of course.

Although this diet is a framework designed to work well for as many people as possible who are starting with a western diet, it will not necessarily work well enough, or completely enough, for everyone who needs to lose fat or for anyone afflicted with any particular disease. For fat loss, more radical maneuvers might be necessary, depending on the etiology of your obesity.

This information is offered as a free piece of educational information to anyone who finds it useful and is not to be considered individualized dietary or medical advice.

Your health is your responsibility. If you have any doubts about the advisability of any dietary maneuver that might affect your health, consult a competent physician.

Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you are likely to be. Earlier steps, in my clinical experience, will give more bang for the buck.

**************************

There is no counting, measuring, or weighing. Calories count, but why bother counting?

1. Get plenty of sleep and deal with any non- food addictions.

2. Eliminate sugar and all caloric drinks.

Drink water, tea or coffee. No sodas, sports drinks, juices, or milk. Don't add sugar to your food or eat things made with sugar or high fructose corn syrup.

3. Eliminate gluten grains and wheat flour.

No cake, cookies or pastries. No bread or pasta, whole grain or otherwise.

This rule and rule #2 pretty much eliminate anything that comes in a box.

WHITE RICE and whole meal corn products are reasonable sources of starch if tolerated, but not as nutritious as plant storage organs (root vegetables).

4. Eliminate seed oils - grain and seed derived oils (cooking oils) Eat or fry with with ghee, pastured butter, animal fats, or coconut oil. Avoid temperate plant oils like corn, soy, canola, flax, walnut, etc. Go easy on the nuts, especially soy and peanuts.

5. 2 or 3 meals a day is best. No snacking. You're not a herbivore. Whole foods prepared at home should be the rule. Low meal frequency is a powerful tool if you have weight to lose.

6. Whole foods from animals. Eat them for the protein, the micronutrients and the fuel.

Favor grass-fed ruminants like beef and lamb for your red meat. These meats have excellent n-6/n-3 ratios and their saturated and monounsaturated fats are a great fuel source. Wild game is good if you can process it yourself- but commercial venison and bison is too lean and is expensive.

Eat fish a few times a week and pastured eggs if you like them.

Eat offal for the vitamins and choline- some fresh beef liver 1-2 times a week is plenty. Mix it with your ground hamburger if you prefer. Pastured butter is good source of K2.

7. Choose fuels from the EM2. Both animal fats and starchy plant organs are time-tested fuel sources for humans.

Animal fats are an excellent dietary fuel and come with lots of fat soluble vitamins. It can work very well to simply replace your sugar and wheat calories with animal fats. If you are not diabetic and you prefer it, you can eat more starch and less animal fat. A low carb diet can rely more on ruminant fat and pastured butter.

Plant storage organs like potatoes and sweet potatoes are nutrient laden and well tolerated by most people. Bananas and plantains are convenient starchy fruits. The soluble fiber in all these starchy foods is very likely beneficial, unlike the insoluble fiber in bran.

If you are not diabetic, there is no reason whatsoever to avoid either animal fats or starches in whole food form.

8. Make sure you are Vitamin D replete. Get daily midday sun in season or consider supplementation if you never get outside.

9. Vegetables and fruits - Besides starchy plants for fuel and micronutrients, eat a variety of different colored plants of whatever you like and tolerate. Think hormesis. Some is better than none, but neither big salads nor fruit to excess will save your life. You're not a gorilla, you're an omnivore

10. Get proper exercise - both resistance and "aerobic" exercise have benefits, including mental. Think hormesis again- the recovery periods are where you get the benefit. Lift weights every day or run marathons for "fun", but not for your health.

11. You won't get too much fructose eating reasonable quantities of fruit, but don't make it your staple. Most modern fruits aren't really just bags of sugar. That was hyperbole, folks, a rhetorical technique. Bananas rich in starch and citrus fruits are preferred. Don't go nuts with watermelon and agave, which are nearly pure fructose. Beware stone fruits like peaches and apricots if you have IBS - the polyols are fermented in your colon.

*A diet based on beef and potatoes is healthier than one based on granny smiths or 30 bananas.

12. If you are allergic to milk protein or concerned about theoretical risks of casein, you can stick to butter and avoid milk, cream and soft cheeses. Aged cheeses 6 months and older may not have beta-casomorphin and are good sources of K2.

No counting, measuring or weighing is required, nor is it encouraged.

I am agnostic on macro-nutrient ratios outside of very broad parameters.

MACRO RANGES:
Archevore eaters typically range from:

- 5-35% carbohydrate
-10-30% protein
-50 to 80% fat (mostly from animals)
... but wider ranges are entirely possible if you are not dieting and you are meticulous about the quality of your animal food sources.

IF TRYING TO LOSE WEIGHT
**********************
If you are trying to lose weight, really minimizing fructose and eating 50-70g a day of carbohydrate as starch is recommended. Skipping breakfast or at least no carbs for breakfast can be very helpful.

MAINTENANCE:
************
you are at your desired weight and healthy, 20% of calories as carbs is plenty for most very active people.

It is perfectly acceptable if you don't gain fat with it to eat more starch and less animal fat.

Note that the 19th century categories called "Fat" and "Carbohydrate" are each broad macro-nutrient categories that contain both good and bad.

Saturated and monounsaturated fat is generally good. A lot more than 4% of calories from PUFA (whether n-3 or n-6) is likely bad.

- For healthy non-diabetics, starch is good.
- Excess fructose (added sugar) may be bad.

In wheat, the carbohydrate starch is probably not the major problem. It is the gluten proteins and wheat germ agglutinin that come along with the starch that are suspect.

So forget "carbs vs fat".

It is neolithic agents of disease versus everything else. And consider that the way food is prepared and its cultural context (food reward) may itself prove to be a NAD.

Most Archevores only know macro-nutrient metrics in retrospect, as they don't target numbers just like wild humans didn't target numbers.

Your mileage may vary!

SUMMARY:
*********
So eat what you want. This is simply free advice that has worked very well for me and at least hundreds of patients and readers. I'm not trying to save the world, as I find it generally does not want saving.

Note: The order of the steps is arrived at by balancing my best guess at the noxiousness of each neolithic agent or food with the prevalence of each agent in the north American diet and the effort/reward ratio of the step. If your culture has a different diet the order of the steps might change. For instance, Chinese who fry everything they eat in soybean oil and don't eat much wheat would move step three up to the step two position.

* If you prefer to suffer with a calculator and scale without trying this first, knock yourself out, but why not try it first? If it doesn't work, go to 70g of carbs a day and take out whatever foods you are "enjoying" the most. If that doesn't work, then you might indeed have to count calories. You might have lost the genetic lottery or it may just be too late.

Click the link below to access more information about this diet:

www.archevore.com/get-started/

~ Dee emoticon

  
  Member Comments About This Blog Post:

MRS_TOAD 3/15/2012 9:09AM

    Thank you for being such a great source of information. I have learned so much from you!

Maybe someday Heidi and I can come by for a play date even if it is virtual! emoticon

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JAZZID 3/13/2012 9:41PM

    Hi Char, I had heard about the study on the news the other day. This study was done last year. I don't eat red meat, but I do eat nitrite/nitrate free bacon. I agree with most of what he says and most of what the paleo/primal diet stands for, however, for all studies, health/fitness programs, one has to do what is best for them, and the author says,

"This information is offered as a free piece of educational information to anyone who finds it useful and is not to be considered individualized dietary or medical advice.

Your health is your responsibility. If you have any doubts about the advisability of any dietary maneuver that might affect your health, consult a competent physician."

He mentions quite a few ways of how a person can add healthy fats to the diet, so it's not just limited to eating red meat or any animal protein.

Regarding the when and how much to eat, well, that is an individual thing. I have tried the eat your breakfast every morning, eat 5 - 6 meals a day, etc., and it just didn't work for me. I have also been to a nutritionist and followed the program prescribed, based on the SAD, to the letter, and made no progress at all. So I had to think out of the box, and consider and accept that, the SAD that I had been following for years, is perhaps, "not working". With the help of my Spark friend, MELTNSUE, I decided to take the plunge and try the paleo/primal lifestyle, and discovered that this lifestyle encompasses far more than just how and what you should eat, it is a true lifestyle.

The principles of the paleo/primal diet has helped me become more intuitive about my eating now, and I eat "only" when I am hungry, and that may not be in the morning. I feel great and I have energy, and if I feel weak or if my workouts suffer, my body will let me know and I will feed it according to "how I feel"... I was very skeptical about this type of program, i.e, the paleo/primal lifestyle, however, once I lost from 168 to 154 and my LDL level went from 127 to 117 was amazed and definitely on board for the long haul. I love it! I still have lots to learn and I am doing a hybrid of both programs.

The paleo/primal lifestyle, is not for everybody that's for sure, but I can honestly say that for the first time in, I don't know how many years, I feel comfortable with this way of eating and the principles/science behind the paleo/primal lifestyle, and so does my doctor emoticon

Comment edited on: 3/15/2012 10:38:48 AM

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MORTICIAADDAMS 3/13/2012 5:34PM

    I can't do wild game or offal but the rest sounds okay.

Comment edited on: 3/13/2012 5:35:09 PM

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MARVELOUS50S 3/13/2012 4:07PM

    I guess the author of this study does not know about the new study publish today(please see Yahoo) which states that eating red meat is bad for you. Also heard it on the news this morning while getting dress. It states that eating red meat daily can up your mortality rate by 20%.

There is a whole article on the dangers of consuming so much red meat.

It gets to the point "What do you do and Which study is accurate?"

Also I find it hard for "me" to consume just two to three meals a day. You are told to exercise and lift weights but if you want to lose weight to eat low calories and just two or three meals a day but by the way "skip breakfast" which is suppose to be the most important meal of the day, by "everyone".

Interesting article and I guess great for those who may want to follow it.


Comment edited on: 3/13/2012 4:13:23 PM

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MEEBELO 3/12/2012 11:59PM

    Great info. Thanks!

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EXOTEC 3/12/2012 10:21PM

    Nice standards. I've been pretty much keeping to this, although not by intent.
I find if I let my carbs slip up beyond 70-ish I'm stalled, tho. All the values seem in accordance with most of the low-carb/ancestral/primal diets, within reason.

I do venture out with some starchy veggies, simply because I can't handle most of the cabbage family or "leafy greens" sorts, other than salads. I'm a fanatic for rice though, and feel like I'm "cheating" when I get into that. But I limit it because I see the values are way beyond what I'm willing to sacrifice otherwise to have it. I still do it occasionally in small amounts, nevertheless.

But this is a nice approach. Thanks for posting!

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RAGTHIEF 3/12/2012 6:50PM

    emoticon

Comment edited on: 3/12/2012 6:55:01 PM

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ALLISON145 3/12/2012 6:16PM

    See, on the longer term I like his approach better. Feels less demonizing of potatoes/rice/fruit. Once the 21 days is up, I'm with you - that stuff is coming back in moderation!

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HEALTHY4ME 3/12/2012 4:50PM

    OH thanks Dee....
Well very very interesting stuff. I agree with this, not a lot diff than paleo/primal stuff. I have as you know had a hard time the past few days with debating if I need to figure the ratios and how much carbs and fat i am eating.
He says no need to do any of this just eat properly. I think he hit the nail on the head where he said stop eating "things you are mostly enjoying! LOL and go to 70 carbs a day. "
So this is what I had been thinking today before reading this, will log my food for while to watch my carb intake and see, cos sure it is too high and know I have been high in fat lately.
put that page as a fav. cos want to re read adn check it out.
Thanks so much!!! More food for thought LOL

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~ Paleo, starchy vegetables and potatoes ~

Monday, March 12, 2012

... I stopped by the Paleo Life Style website and found this article that I thought would interest those of you who want to include starches like "white potatoes" in your diet.
******************
Another misconception running around in the Paleo community is that starchy vegetables are unhealthy and that regular white potatoes are especially bad. The bias against starchy vegetables probably comes from the low-carb ideas about a healthy paleo diet.

Itís important to understand that our ancestors probably enjoyed caloric-dense starchy vegetables as much as they could once they knew how to cook them properly, which dates back a very long time ago. The amount of amylase, an enzyme that digests starch, in our saliva is much higher than in most other mammals, showing that we became adapted to eat and digest starchy vegetables.

We now know than an optimal diet is not a long-term zero or very low carb diet and that some amount of carbohydrates is healthy and desirable. In fact, in a discussion about the perfect macro-nutrient ratio, it has been established that 20% of our calories as carbs is probably optimal. Obtaining that amount of carbohydrates by eating only non-starchy vegetables is very difficult if not impossible and is not necessary at all. Many people understand the need for at least some carbohydrates, but choose fruits instead of starchy vegetables to fulfill that need. This is fine as long as fruits are eaten in very moderate amount, but the fructose content of most fruits makes them problematic in too high amount.

Contrary to the simple sugars like glucose and fructose found in fruits, starchy vegetables are often mostly starch, a polymer of glucose molecules. Starch is broken to simple glucose molecules in our digestive systems and our bodies ends up only dealing with glucose, which is a sugar that can be used by all our cells for energy, contrary to the toxic fructose.

Therefore, as a source of carbohydrate, starchy vegetables, provided that they donít contain toxic proteins, are often healthier than most fruits. They are also often very nutritive and contain high amounts of some key minerals and vitamins.

Of course, the story is almost never all black or white and two main subgroups of people might want to take it slow on the starchy vegetables:

Metabolically deranged people: Those with a broken metabolism that isnít insulin sensitive anymore might find it hard not to overeat starchy vegetables and might struggle to lose weight if they eat just a little too much of them. Those people often do better if they go on a lower carbohydrate diet for a while in order to heal and help their body learn to use fat as a source of energy. Some people might never be able to go on a higher carb diet, but most people end up being able to include healthy amounts of carbohydrates without problems after a while.

People with digestive issues such as bacterial overgrowth: Some people with digestive issues and IBS-like symptoms, especially those suffering from bacterial overgrowth in the small intestine, have a hard time breaking down starch and should limit their overall starch consumption.

emoticonWhite potatoes emoticon

Regular white potatoes are a vegetable that has received its load of hatred from the Paleo diet community in general, often without reason. Itís already established that, like eggplants, tomatoes and bell peppers, potatoes are in the nightshade family of vegetables and can create problems for those already sensitive to other nightshades. Unlike other nightshades though, most of the toxins are found in the skin of potatoes and not in their flesh. We now have access to simple tools to detoxify vegetables such as potatoes: potato peelers.

Potatoes, especially green potatoes and those with green spots (try not to pick those), also contain saponins, mainly solanine and chaconine, which are also toxic in high dose. Once again, the major part of those compounds is found in the skin and is easily removable. Many studies have failed to demonstrate that the amount of those compounds found in commercially available potatoes could be detrimental to our health.

Itís very important to keep in mind that virtually all vegetables contain some amounts of toxins. Potatoes are no exception, but are often not any worse than other commonly eaten vegetables. This is why itís a good idea to eat a diet thatís diverse when it comes to plants.

I myself have been dealing with digestive issues and many otherwise healthy food choices are still off limits for me. In spite of that, I tolerate potatoes pretty well and include them as a source of healthy carbohydrates in my diet. Many people are in similar situations where they struggle to properly digest many sources of carbohydrates while peeled and cooked potatoes are just fine.

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Potatoes are a great source of vitamin C, potassium, vitamin B6 and magnesium. Potatoes are also a source of complete protein and can be eaten exclusively in periods of scarcity without the risk being protein deficient. Many cultures have thrived on diets very high in potatoes
**********************

Iíve abstained from including recipes with regular potatoes in the past in order not to confuse people, but I can not stay on the safe side anymore and have to speak the truth in whatís really healthy and whatís not. Iíve already done so in showing that most nuts and seeds are often suboptimal, even if many people swear by them. The association against potatoes is strong and will take a long time for some people to break.

Some people with digestive issues might still want to abstain from potatoes, like they should already do for other nightshade vegetables like tomatoes or peppers, but most healthy people can eat potatoes, without the skin, and benefit from them. Starting now, some of the recipes on this site will feature potatoes. If youíre still not sure about eating potatoes from everything youíve heard around the Paleo diet circles, now is the time to practice your skeptic muscle, try them for yourself and see how it goes.

Click here for the article:

paleodietlifestyle.com/fatty-meat-po
tatoes-dairy-and-paleo-2-0/


... after my 21 day challenge, I will be adding peeling white potatoes back in to up my carbs. Stay tuned, "white rice" is now also accepted in the paleo diet!

~ Dee emoticon

  
  Member Comments About This Blog Post:

MRS_TOAD 3/14/2012 9:29AM

    I love baked potatoes, but as in all things, moderation!

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MELTNSUE 3/13/2012 8:49PM

    Thanks Dee. I have been allowing the kids the occasional potato ever since I heard Robb Wolf say they were okay as long as you stay away from the skin. They'll be glad to see me ease up on them a bit more. emoticon

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ANGELIA.R 3/12/2012 3:04PM

    Love potatoes!
Eat them once in a while. I prefer Yukon gold's though! With a bit of butter and garlic!

White rice hasn't been added back in yet, but we'll see.

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LADYROSE 3/12/2012 1:35PM

    Nice - I like when folks help to make the 'forbidden' stuff less, well, taboo. Thing is, people in general insist on doing non-paleo workouts (ie lots of higher intensity cardio) and eating low carb, then burning out. So sad when the tasty tubers are there to help with replacing the glycogen!

It's funny, I go in phases where I can't get enough sweet potatoes (usally deficient in A at that point) but lately I've been all about white potatoes - must be the potassium. :)

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HEALTHY4ME 3/12/2012 12:40PM

    Thanks I am still finding it so hard to know what to eat other than meat meat, veggies and fruit and nuts...

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MYLADY4 3/12/2012 12:24PM

    Thanks for this validation. I am training for a half marathon and reading Paleo for Athletes and he says that carbs should be increased too. I don't mind a good red potato, sweet potato or fingerlings and now I know I should really have some more of these. Now to just figure out WHEN to eat these.

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JUSTBIRDY 3/12/2012 11:26AM

    zero carb isn't optimal for me, either. I enjoy my squash and non-starchy tubers. thanx!!!

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GOPINTOS 3/12/2012 11:25AM

    I am just starting to learn, and found this very interesting. (Especially since I have a 50# bag sitting in my basement....)

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EXOTEC 3/12/2012 11:24AM

    Nice compiled blog. I do like potatoes in moderation. I try to stay away from too many starchy things, but I will occasionally share a tater with the DH, or make some mashed that I can portion out into smaller "doses". Truly though, if I'm tempted toward starchy veggies, I prefer the yams/sweet potatoes, or peas. I resist those too, but do sometimes give in and have small amounts. I don't feel that complete restriction of ALL starchy veggies is necessary, at least for me. I'm sure everyone has their requirements and those are unique to us all.

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~ Paleo diet reminders...

Sunday, March 11, 2012

... so I am not losing anything! emoticon and I have been eating all primal/paleo foods and exercising. So I stopped by "The Paleo Diet website, hosted by Robb Wolf and saw the following. I thought it would be a good reminder for me and anyone who is following the Paleo lifestyle and may be having problems with losing or maintaining their weight.
*******************
These are the questions Robb suggests that we ask ourselves:

1-Have you taken before pictures as is detailed in the Paleo Solution? Are you taking progress photos?... emoticon *NO, don't do photos, but I do look in the mirror and my reflection is enough to motivate me... progress in the form of my clothes fitting looser is what I am aiming for.*

2-Are you getting 8-9 hrs of sleep per night in a pitch dark room. I do not give
two squirts about your excuse here! DO IT... emoticon *NO, but working on it!*

Inadequate sleep cock-blocks fat loss. And give me a break! Iím asking you to SLEEP! How much easier can I make this?

3-What is your primary and secondary performance goals? If itís run a marathonÖoh, so help me! ...

*Primary goal: reduce LDL level & increase bone density
*Secondary goal: lose weight/inches, look better in my clothes emoticon

4-Give some thought about what a reasonable portion size is. Lead with protein, have ďlotsĒ of veggies, donít go wild on the fat sources so we can get both appetite suppression via the protein AND a mild calorie restriction. K?

Follow the protocol folks, read the FAQ and re-read the implementation chapter of the book. This stuff will work, donít fight it!

To see the article in its entirety, click on the link below:

www.robbwolf.com/2012/02/06/paleo-di
et-am-i-losing-enough-weight/

***********************
For me, the question that hits home is #4. I have been eating too much "food and fat". I realize now that although I am eating all the "right" primal/paleo foods, I have to focus on "reasonable portion size"... there is such a thing as "having too much of a good thing!" emoticon ... so I will focus on the following:

1.) Protein
2.) Lots of veggies
3.) Fruit in moderation
4.) Fat in moderation

... I am not posting my weight, sorry... Tomorrow starts week 2 of the 21 day challenge... here we go, wish me luck! emoticon

  
  Member Comments About This Blog Post:

KRISTINEMANCUSO 3/14/2012 8:09PM

    Thanks for sharing! The second one made me laugh...sleep is one I still have to work on too, I enjoyed reading the no-excuses pep talk!

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MONA_MONA 3/13/2012 8:13PM

    when I was eating Paleo, I really had to watch my fat intake otherwise I'd either gain or not see any results.

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ALLISON145 3/12/2012 2:29PM

    See, this is why I have trouble being "OK" with a higher calorie day even if I'm all primal. I know folks will want to smack me for this, but I firmly believe that calories still count. Maybe not as "exact" as conventional wisdom would say (the whole 3500 calorie equation), but eating 2200 calories of primal will give you different results than eating 1500 calories of primal. I wouldn't think folks could argue that point, but they sure do. I actually got a random sparkmail from someone last week who wanted to explain low carb to me because I said something about calories on someone else's blog. LOL! I'm like, "I KNOW, sister - I'm Paleo!" Haha!

Let's rock week 2 - we can do this!!! Glad to be home with my regular routine again, let me tell you!

-Allison

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FIT_GROOVY_GURL 3/12/2012 9:05AM

    emoticon blog!! My husband and I started paleo 3 weeks ago and the progress we are seeing is good. We could work a little more on #4 ourselves too.

Best of luck on your 21 day challenge emoticon

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FITB4-40 3/12/2012 8:28AM

    Great blog. The tips are certainly something I would benefit from following. Good luck with your second week of the 21 day challenge!

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JUSTBIRDY 3/12/2012 12:05AM

    what a fun diagram!

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EXOTEC 3/11/2012 11:45PM

    I have been doing some version of these diets for a couple years now. It's wonderful for me!

I eat the majority of my calories in fats. I am a bona fide bacon junkie. I cook in bacon renderings or coconut oil, I use a lot of good whole pastured butter, and any milk we have (which isn't much) is from the same source.

We are lucky to have a great independent grocer that supports local producers, and I love their beautiful fresh veggies. We get lots of those there.

We eat nuts and fruit in moderation, and no grains, legumes, or starchy veggies if possible. We do occasionally have some oatmeal, but that's on the approval of our endocrinologist, who is the one who set us on this path to begin with.

The only time I insist upon "lean meats" is if I'm buying commercially-raised meat. It's the omega-6s in grain-fed or -finished meat that's the problem. Not so with pastured animals (including poultry and eggs). We do use small amounts of artificial sweeteners ... but mostly I use a bit of honey or maple syrup if I absolutely have to have something. It's fairly rare, and usually in cooking or the like. I like cheese, and eat some in moderation.

While you're checking the websites, also look in on "Mark's Daily Apple" - the Primal version of low carb. He has some helpful insight too.

Above all, low-carb is about making it right for your own body. That's a trial and error thing, and you'll find great suggestions and experience from others who are in the lifestyle. Keep us posted on what's working for you - who knows, it might work for some of us too!

Thanks for the graphic and the link
emoticon

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MORTICIAADDAMS 3/11/2012 10:17PM

    Very interesting. I need to get into this too when I can get some time for myself.

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HEALTHY4ME 3/11/2012 9:42PM

    I too am having issues with number 4. have done well getting grain out ( other than oatmeal 2-3 x wk) and greek yogurt 2-3 x wk...

But am going to go to Triciam9 page and see what she says as am having a lot of bowel biz.... more so in last 2 wks ( 4 x day loose) sorry TMI, and have been doing this since jan 16 so why suddenly now.

Good luck figuring it out.... I agree with Paleo, ds does it, but then I think of vegetarian or a more veggie with some meat ( feel I am eating too much meat cos not sure what else to eat!)

okay saga going on here LOL
HUGS

oh she doesnt have a spark page to go to. awww

Comment edited on: 3/11/2012 9:43:13 PM

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TRICIAM9 3/11/2012 6:56PM

  Good luck!

Paleo seems to work for some people, but other people's digestive systems seem to have trouble adjusting to it, especially if you are suddenly eating a lot of meat and are not used to it. It's usually best to change your food plan gradually so it won't be too much of a shock to your system.

Also, when you start a new or more vigorous exercise program, your body often holds onto water weight for a while because your muscles are healing. So it can often take some time to see results when you make healthy changes.

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~ ... shoe order cancelled, ordered another pair ~

Saturday, March 10, 2012

... OH NO... The Order was cancelled, out of stock, so I had to order some other shoes, this is what I ordered, Avia Women's Walking Shoe I hope they feel comfortable ... I was so looking forward to getting those other shoes... oh well, they are very popular and my size 8 seems to be popular too! These cost 59.00 (71.00) total... I should get them next week and will definitely let you know how and if they work out!... Hopefully I can get the others ones later when they get some more in stock, it won't hurt to have a couple of pairs of walking shoes to rotate with. I am walking 2+ miles per day.

~ Dee emoticon

  
  Member Comments About This Blog Post:

MRS_TOAD 3/12/2012 9:04AM

    Definitely let us know how they work out. I'm in need of a new pair of shoes and am hunting around for a good pair. After all, Heidi keeps me running!

emoticon

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MORTICIAADDAMS 3/11/2012 10:19PM

    I have so much trouble with shoes. I have duck feet and always buy the same pair of sneakers but now they have gotten rid of the ones I like in the stores here. ARRGHH!

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BABY_GIRL69 3/11/2012 7:13PM

    Don't you just hate when that happens? Glad you were able to find another pair you like.

God bless,

Dee

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WRWW13 3/11/2012 6:11PM

    Wooo Hooo- great idea -New shoes - I am also a Size 8 and they seem to be the first ones to sell out.

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JUSTBIRDY 3/10/2012 5:51PM

    emoticon

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AKASHA66 3/10/2012 6:25AM

    Those look good and stable. I use New Balance running shoes for walking. The dr told me no matter how good they look, change them regularly. At the rate I walk, I can't get more than 9 months to a year out of a new pair that I use for walking. The shoe specialist at the running store told me exactly the same thing.

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MONIEE2 3/10/2012 12:18AM

   
Hi,

Not sure what brand the others were, but it looks a good shoe.

Keep up the good work...

emoticon

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