Knowing what to eat is half the key
to success; knowing how and when
to eat it is the other. The guidelines
for the Paleo diet are intended to
be simple, because complicated
diets rarely succeed.
Don’t Count Calories
Calorie counting or portioning aren’t
a part of the Paleo diet. The Paleo
diet is a natural way of eating what
your body was designed to eat;
Paleolithic people often consumed a
much higher number of calories and
fat grams than most diets allow.
Once you see the results, calorie
counting will no longer be a part of
your vocabulary.
On the Paleo diet, you should feel
less hunger due to an increased
consumption of healthy fats, lean
protein and fiber. If you eat only
when you’re hungry, you’re likely to
avoid overeating without having to
count calories.
The Proper Ratio of Protein to
Carbs
You should try to maintain a proper
ratio between your protein intake
and your carb intake. The easiest
way to keep this ratio in line is by
looking at your menu and your
plate. For all meals, at least half
your plate should be protein, and
half or less should be fruits,
veggies, nuts and seeds.
In general, your daily diet should
consist of 55 percent to 65 percent
protein, 30 percent to 40 percent
carbs, and 5 percent non-animal
fats such as those found in nuts,
seeds, avocadoes and olive oil. If
you feel your energy level is
dragging when you first start the
diet, try increasing your carb
consumption. If you find yourself
snacking all day and still feeling
hungry, try increasing your protein
consumption.
It may take a few weeks for your
body to adjust the way it converts
food into energy. For the first week
or two, you are likely to find
yourself craving the carbs and quick
energy of pasta, breads or a bowl of
cereal. It’s normal for your energy
level to dip the first couple of
weeks, but it should improve as
your body begins increasingly to
use protein as a source of energy.
Planning Your Daily Diet
I recommend that you eat at least
three main meals a day and several
healthy snacks in between. Try to
avoid going more than two hours
without at least a lean protein.
Snacking will keep hunger away
and keep your blood sugar levels
steady.
Even if you’re not inclined to plan
your menus in advance, many
people find that doing so increases
their initial chances of success. It’s
important to have what you need
on hand so that you don’t fall for an
unhealthy temptation.
You will find sample meal plans
in chapter 5 to inspire your
planning. After a couple of weeks
on the diet, you’ll have a better
understanding of how and when to
eat and likely find it easier to create
your own meal plans. To get
started, here are some guidelines
to help you achieve the best
results.
Early Morning/Breakfast
Eat as soon as possible after you
wake up, especially during your first
few weeks on the Paleo diet. If you
keep your evening meals proteinheavy
and light on carbs, you may
awaken with more energy in the
morning.
Scrambled eggs and omelets are
good breakfast choices if you have
time to cook. If you don’t have time
in the morning, cold leftover meats
and protein smoothies are good
Paleo options.
Lunch
Lunch should include a large serving
of protein, such as a meat stew,
cold leftover chicken, or a salad
with chicken breast or shrimp. Add
some high-fiber carbs for extra
fullness and energy, such as fruit
with a handful of nuts.
Dinner
Your evening meals should focus
primarily on protein. Most people
burn less energy during the
evening. Unless you work out after
dinner, try to limit your carb intake.
Choose low-glycemic veggies as
your side dishes.
Dessert or Evening Snack
You’re free to choose between a
sweet treat or a little more of what
you had for dinner. Fruit,
unsweetened fruit ices or bars, or
any of the Paleo-friendly dessert
recipes included later in this book
can satisfy your sweet tooth.
Snacks
Throughout your day, you should
snack as frequently as possible —
at least once every two to three
hours. Focus on a mix of both
protein and carbs for each snack.
The protein will help keep you from
getting hungry and the carbs will
help you avoid fatigue. Eating
frequently can also speed up your
metabolism.
