Starting and following a new diet/lifestyle is always a challenge and even more so when there are many schools of thought on the subject. On this forum we are focusing on the "Primal Blueprint" lifestyle created by Mark Sisson based in the "paleolithic way of living and eating. The conversions here should be based on the following:
- Primal eating
What the Primal/Paleo lifestyle is not:
1.) LOW CARB: It is important to remember that eating primal/paleo does not mean that it is automatically "low carb or ketogenic" or that it should be, but it can be. Carbs can be adjusted up or down depending on the goals one is trying to achieve, be it for health or fitness reasons.
NOTE: To help decide what "curve" you should follow for weight loss results, please refer to The Primal Blueprint Carbohydrate Curve" www.marksdailyapple.com/dial-in-your-carb-
... please keep in mind that his is only an example, a starting point. Keep track of your progress and tweak up or down as needed.
2,) LOW FAT: Mark explains that Primal eating does mean a higher percentage of "good fats" such as:
- pastured/organic animal products
- coconut products
- extra-virgin olive oil
- omega-3, either from fish or supplementationwww.marksdailyapple.com/mark-sisson-is-not
NOTE: It's important to remember here that all of us are different. I for one can't eat a really high fat diet and lose weight, even when eating low carb. I don't know why. But I do know that when I keep a moderate fat intake, I am able to lose... but that's just me. I am only noting this because this lifestyle aims for a "higher fat" intake, whether it will work for you will depend on how your body responds to it. Keep track of your progress and tweak accordingly.
3.) LOW PROTEIN/HIGH PROTEIN: Our protein needs depend on our age, size, and activity level... here is what Mark says about this:
"Most people donít need a ton of protein. If asked, I say I eat roughly 1 gram per pound of bodyweight, but itís not something Iím militant about and Iím no longer hitting the weights like I used to. I just eat to "satiety". Since itís a satiating macronutrient, I find thereís a natural, relatively organic limit to how much pure protein I even want. Lean chicken breasts? Iím lucky if I can get through a whole one. A nice juicy grass-fed ribeye festooned with fat? Iím licking the plate.
Other people will need more protein. Highly active athletes, Crossfitters, powerlifters, folks trying to gain mass and strength, folks trying to lose a bunch of weight Ė they all can benefit from an increased protein intake, either by increasing satiety (thus improving diet adherence) or providing amino acids for muscle recovery and repair. One gram or protein per pound of lean body mass is a good average number to shoot for over a range of a few days. www.marksdailyapple.com/protein-kidneys/#i
NOTE: It is important that you outline your goals and then structure the nutritional part of it based on these goals and tweak as needed.
Please feel free to comment on this for an open discussion. ~ Dee
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