Paleo Diet Secrets – What You Need To Know

Paleo Diet Secrets – What You Need To Know

By Loren Cordain 1

Paleo Diet Secrets

Can Eating Like A Caveman Actually Help

You Lose Weight?

By Loren Cordain

http://bit.ly/1eADdks


By Loren Cordain 2

Contents Introduction .................................................................... 3

What is the Paleo Diet .................................................... 4

What are the Benefits of the Paleo Diet? ....................... 7

What Are the Dos and Don’ts of the Paleo Diet? ......... 11

The Paleo Diet Shopping List ......................................... 15

The Paleo Diet Doesn't Have to Cost a Fortune! .......... 19

Conclusion ..................................................................... 23

Resources ...................................................................... 24

Copyright 2014 -

By reading this document, you assume all risks

associated with using the advice given below, with a full

understanding that you, solely, are responsible for

anything that may occur as a result of putting this

information into action in any way, and regardless of

your interpretation of the advice.


By Loren Cordain 3

Introduction

The Paleo diet is a way of eating that is based upon the

principles of our ancestors. During this time people

survived by means of hunting and gathering and

thought of food only as a means of survival. Over the

generations, food has stopped being simply a source of

nutrition and has become a hobby, as well as a source

of comfort. This had led to many health problems,

diseases, and the obesity epidemic. This report will

explain the details of the Paleo diet, how to follow the

plan, the benefits of the plan, along with provide tips to

make your experience successful.

http://paleorecipeportal.weebly.com/


By Loren Cordain 4

What is the Paleo Diet

The Paleo diet, also referred to as the Paleolithic diet or

the Caveman diet, is a very simple program that is

centered on certain types of allowable foods. Foods

that are allowed are those that were eaten by our

ancient ancestors prior to the boom of agriculture.

These items include meats, fish, eggs, vegetables,

shellfish, roots, berries, fruits, nuts, mushrooms, and

the like. Foods that would not be allowed are white

potatoes, sugars, processed foods, dairy, beans,

legumes, and grains.

This diet is based on the eating habits of our ancestors

who ate mostly foods that could either be hunted or

gathered in their location. Once our ancestors began to

wander a bit farther from home and became nomadic,

various mixtures of foods were introduced, which are

allowed on the Paleo diet.

Certain types of oils are also allowed on this diet. These

oils include those that are derived from tree nuts or


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fruits such as avocado, olive, palm, almond, pecan,

hazelnut, coconut, walnut, or macadamia. Processed or

seed oils are not acceptable. Meats eaten should be

wild game when possible, however grass fed meat can

be substituted. It is necessary that the meat be grass

fed because the omega 3 and omega 6 fatty acids are

properly balanced. Bone marrow and organ meats are

also allowed, however no processed meats should be

eaten.

A wide variety of food combinations can be made from

the allowed list, and is encouraged. Hunters tended to

kill whatever they could find for a source of meat, while

foragers often reported more than three hundred

different types of edible plants. Most of these plants

are leafy greens, however there were also several

different spices and herbs.

While herbs and spices can be used on the Paleo diet,

salt cannot be added. Our ancestors did not have salt,

and once you remove it from your daily life you will find


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that you no longer enjoy the taste of it. The same can

be said for sugary foods.

The only drink that is authentic to the Paleo diet is

water. It is recommended that people drink only when

thirsty and spring water is preferred to that which may

be treated with chemicals such as fluoride or chlorine.

The foods that should be eaten on this diet are very

dense in nutrients. Therefore, supplements with

vitamins and minerals should not be needed, and they

are not considered authentic to the plan. That being

said, there is one exception to this rule. Vitamin D may

need to be supplemented for those who are not outside

on a regular basis, or those who do not eat liver

regularly. For those who do not eat fish or cannot eat

fish, fish oil supplements may also be needed for

adequate amounts of omega 3 fatty acids.

Just as water should only be consumed when thirsty,

food should only be eaten when the dieter is hungry.

This means there are no set meal times, and there

should be no mindless snacking. Our ancestors hunted


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and gathered food in anticipation of being hungry or in

response to being hungry, not simply for the pleasure of

eating.

What are the Benefits of the Paleo

Diet?

The Paleo diet offers a wide variety of health benefits,

and is considered to be one of the best eating plans in

the world. Unlike other types of diets where most

people begin them with the sole goal of losing weight,

this diet is a lifestyle change that actually imitates the

body’s perfect gene expression, thus making it a way of

eating that truly improves every type of function.

Because there are so many unique benefits to the Paleo

diet, it is nearly impossible to name them all. That

being said below is a list of some of the most commonly

experienced benefits of the diet.

Weight loss without a great deal of effort;



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Clearer skin that is free of acne;

Higher testosterone levels for men;

Higher estrogen levels for women;

Overall better health and well being;

A noticeable amount more energy;

Healthier muscle growth and greater muscle gain;

Skin that is softer and more evenly toned;

Better joint health with the ability to heal joint injuries

quickly;

More efficient digestion;

A reduction in the amount of muscle aches and/or back

pain experienced;

Children that are generally healthier;

A greater sex drive;

An increase in fertility;


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A better scent with less body odor;

A higher amount of stamina;

A reduction in the amount of sleep that is needed;

A more regular and less painful menstrual cycle;

Greater bone strength;

Healthier hair with less hair loss and thicker hair

growth;

A more regulated sleep pattern;

A reduction or elimination of cravings for foods that are

sugary;

Greater flexibility;

Greater physical endurance;

Lower levels of the stress hormone known as cortisol

due to lower overall stress;

More regulated hormone levels;


By Loren Cordain 10

The ability to heal tooth decay;

More regular and more frequent bowel movements;

Better control or remission of conditions such as

Irritable Bowel Syndrome, Irritable Bowel Disease,

Celiac Disease, high blood pressure, Ulcerative Colitis,

type two diabetes, and atherosclerosis;

Fewer or no more allergies to triggers in the

environment;

The ability to finally obtain those coveted six back abs.

This list is just a sampling of the benefits that have been

reported after starting the Paleo diet. Since every

person is different, you may find that your experience is

different from others, and you may find that you

experience a completely new set of benefits. What

cannot be disputed is there are most definitely a wide

range of positive changes that will be felt once the diet

has begun. With time you will find you are in the best

shape of your life, and you will wonder how you ever

lived before. The amount of energy, the stamina, the


By Loren Cordain 11

improvement in overall body function, and the

efficiency in which your body is now operating will

make a world of difference in your life. The Paleo diet is

quite simple to begin, only requires minor lifestyle

changes that will not disrupt your daily routine, yet the

benefits are undeniable. Try it for yourself to find out

how much better you can feel.

What Are the Dos and Don’ts of the

Paleo Diet?

As with any other type of diet, the Paleo diet does have

guidelines that should be followed in order for it to be

truly effective. To make these guidelines as simple as

follow, they are classified as “rules”. Here are the

fifteen most followed rules:

1. The Paleo diet should contain moderate

amounts of animal protein, low amounts of

carbohydrates, and it should be high in fat.


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Portion control and counting calories is not

needed or recommended.

2. Saturated fats such as coconut oil can be eaten

in unlimited quantities. Duck fat, beef tallow,

and lard can also be eaten, but only if they

come from grass fed animals. Olive,

macadamia, and avocado oil are also good to

use as fats.

3. Animal protein can be eaten in healthy portion

sizes. These include organ meats, wild game,

red meat, eggs, pork, poultry, and fish. Cooking

with the bones in place makes the meat more

tender, juicy, and tasty, and can also make great

tasting stock.

4. Eat plenty of vegetables either raw or cooked

with some type of fat. A starch such as a sweet

potato can provide non-toxic carbohydrates

that provide clean energy.

5. Fruits and nuts should be eaten in low to

moderate amounts. Low sugar fruits such as

berries, and nuts that contain omega 3 fatty


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acids are best. Eliminate fruits and nuts

completely if you are trying to lose weight.

6. Choose meat that is grass fed from local farms

in your area. If you choose lean cuts of meat,

add fats when cooking.

7. Do not eat legumes, or grains. This means

eliminating oats, corn, rice, soy, barley, beans,

rye, peanuts, and wheat.

8. Do not use any vegetable, partially or fully

hydrogenated oils such as canola oil, peanut oil,

soybean oil, margarine, corn oil, sunflower oil,

or safflower oil.

9. Do not eat sugary foods such as processed

foods, prepackaged foods, fruit juices, soft

drinks, or sugar.

10. Do not eat dairy products, except for regular

butter if you cannot do without.

11. Eat only when you are hungry, and do not worry

if you find you are skipping meals. There is no

need to eat three defined meals each day.


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12. Try to reduce or eliminate as much stress in

your life as you possibly can, and sleep when

you feel the need to do so. Try going to bed

when it becomes dark, and wakeup when it is

light, without using an alarm clock.

13. Keep exercise to a normal level, with short and

intense routines just two to three times each

week. If you feel tired, do not work out. Think

of exercise sessions as short sprints that are

intense right off the bat, without the need for in

depth cardio.

14. Instead of commercial supplements or

multivitamins, take just a vitamin D supplement

and probiotics. Iodine may also need to be

supplemented, however this can be done

naturally through foods such as seaweed.

15. Take some time to enjoy life! Get outside, play

some games, travel, discover nature, and just

relax.


By Loren Cordain 15

The Paleo Diet Shopping List

It is not uncommon for the act of eating to become a

habit in today’s society. When you are bored you turn

to food, when you are lonely you turn to food, when

you are depressed or anxious you turn to food. This

causes eating to have nothing to do with hunger, but

simply a means to fill a space.

While some people think the Paleo diet is quite

restrictive and does not allow for a large enough

assortment of food to keep people interested, the

opposite is actually true. When you change the way

you think about eating, eat solely for the purpose of

quashing hunger, and experiment with different food

combinations, the experience can be more than

satisfying.

As with any diet, it is important to stay away from the

same foods day after day. While chicken, beef, or pork

are quite good, and good for you, if you never vary from

this routine, you will lose interest and give up on the



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diet. For this reason, below is a list of some of the most

popular foods that can be eaten on the Paleo diet.

These foods are easily found in most food markets in

most areas, and they provide plenty of room for

variation.

Meats: Grass fed beef, lamb, sheep, goat, veal, pork,

rabbit, boar, and horse.

Poultry: Chicken, duck, quail, goose, and turkey.

Game Meats: Elk, deer, rabbit, duck, wild turkey, bear,

reindeer, moose, pheasant, and woodcock.

Fish and Shellfish: Cod, tuna, mackerel, haddock,

tilapia, herring, salmon, walleye, trout, anchovy, bass,

grouper, sole, halibut, turbot, mussels, shrimp, crab,

oysters, lobster, scallops, and clams.

Eggs: Chicken eggs, goose eggs, quail eggs, and duck

eggs.

Fats: Fatty fishes such as sardines, salmon, and

mackerel; lard; duck fat; avocado oil; olive oil; tallow;


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lamb fat; veal fat; coconut milk; nut butters; butter; nut

oils; coconut flesh; and avocado.

Green Leafy Vegetables: Spinach, chicory, swiss chard,

lettuce, kale, radicchio, seaweeds, arugula, collard

greens, beet tops, watercress, endive, dandelion, bok

choy, mustard greens, rapini, and turnip greens.

Vegetables: Peppers, leeks, asparagus, celery,

cauliflower, tomatoes, onions, cucumber, artichokes,

avocados, broccoli, cabbage, kohlrabi, eggplant, green

onions, okra, and Brussels sprouts.

Squash: Zucchini, yellow squash, acorn squash,

butternut squash, buttercup squash, spaghetti squash,

and pumpkin.

Root Vegetables: Radishes, parsnips, carrots, turnips,

sweet potatoes, yams, Jerusalem artichokes, beets,

rutabaga, and cassava.

Fruits: Apples, pineapple, berries (blackberries,

strawberries, blueberries, cranberries), oranges,

bananas, grapefruit, figs, mango, kiwi, coconut, lychee,


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pears, dates, peaches, apricots, nectarines, watermelon,

cherries, plums, papaya, cantaloupe, lemons, limes,

persimmon, pomegranates, grapes, passion fruit,

tangerine, and honeydew melons.

Mushrooms: Crimini, button mushrooms, shiitake,

porcini, portabella, oyster mushrooms, morel, and

chanterelle.

Seeds and Nuts: Sunflower seeds, almonds, pistachios,

pumpkin seeds, walnuts, Brazil nuts, sesame seeds,

pecans, hazelnuts, chestnuts, pine nuts, macadamia

nuts, and cashews.

Herbs: Parsley, oregano, mint, rosemary, basil, thyme,

chives, bay leaves, coriander, lavender, tarragon, sage,

chives, and dill.

Spices and Natural Flavorings: Chilies, garlic, black

pepper, paprika, fennel seeds, hot peppers, ginger,

onions, mustard seeds, cumin, cinnamon, vanilla,

cayenne pepper, star anise, and cloves.


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The Paleo Diet Doesn't Have to Cost a

Fortune!

Many people who want to begin a new diet worry a

great deal about the cost. Of course you want to eat

healthier and be healthier, but you also do not want to

break the bank. The Paleo diet does not have to cost a

fortune to be followed correctly. Here are some tips to

help you enjoy the benefits of the Paleo diet while

sticking to your budget.

Stock Up: Buy your food items in bulk, especially when

they are on sale. Meat can be purchased in large family

packs, divided, and easily frozen. Vegetables can also

be frozen, and items like olive oil keep for a long period

of time when stored properly.

Choose Meat on the Bone: Not only are these cuts

much cheaper than boneless varieties, they also provide

a great deal more flavor, and tend to have a bit more

fat.


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Buy Organ Meats: Organ meats such as liver, heart,

and kidneys are very inexpensive and provide an

astonishing amount of nutrition. This is one staple that

should be found in every Paleo dieter’s kitchen.

Purchase Canned or Whole Fish: Try to always avoid

buying farmed fish. Instead, purchase canned fish such

as canned wild salmon, sardines, or tuna. These items

go on sale quite often, so stock up when you see a good

deal. Another helpful tip is to buy whole fish from your

local fish market. When you purchase a whole fish it is

generally less expensive because you are not paying

someone else to fillet, debone, and skin it. Doing this

yourself may take a bit of practice, but once you get the

hang of it, you will find it is a very cost effective way to

stock the freezer.

Shop Local Farmer’s Markets: It is always a good idea

to buy fresh, local produce from your area. Not only is

this food healthier for you, it is generally cheaper

because it does not have to be trucked a great distance

to reach its destination.


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Purchase Frozen Vegetables and Fruits: Frozen

produce is always handy to have on hand, and it is on

sale a great deal. Since frozen vegetables and fruits are

usually rapid frozen right after they are picked, you

know the food will be nutritious because it is ripe.

Grow Your Own Produce: Keeping a small garden is

easy to do, costs very little, and can yield a bumper crop

of nutrition. You will also gain the benefit of getting

outside, communing with nature, knowing exactly

where your food comes from and how it was handled,

and getting some exercise.

Make Dressings Yourself: This is quite easy to do, and

you can save a ton of money by not buying bottled

dressings. You will also be able to control exactly what

goes into them for optimal health. All you need is some

good oil, such as olive oil, lemon juice or vinegar, and

your favorite herbs and spices.

Fishing and Hunting: Two activities that have been

done for centuries are still some of the best ways to

stock a freezer. When you catch or kill your own food


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you know for sure where it came from, how it was

processed, and that it was organic. You will also benefit

from spending time outside and getting a good deal of

exercise to bring home dinner.


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Conclusion

This concludes our Paleo diet report. By now you

should have a clear image of exactly how this plan

works, how it is derived, and how you can become a

healthier person by following it. While every diet takes

some time to get used to, with time you will find this

diet is not difficult to adapt to or stick with. The

transformation you will experience will be like no other,

and you will wonder why you did not try this plan long

ago.


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Resources

Paleo Cookbooks



Health & Medicine

Paleo Diet Secrets – What You Need To Know