The Paleo Weight loss program Revised: Lose Weight and Get Wholesome by Consuming the Meals You Had been Designed to Eat

How about a LIFESTYLE FOOD PLAN that doesn’t seem like a diet?
My story for 2013. I’ll be 67 years old in a few weeks. Complete Blood Count (CBC) March 8. Diagnosed with the metabolic disorder Type 2 Diabetes April 17. No way would I take Onglyza. Google it to see possible side-effects. Didn’t like the too-timid ADA diet recommendations. Scoured online for an eating plan. Found the Paleo Diet and the premise immediately made sense: 10,000 years of agriculture (grains and legumes plus dairy) is barely 4 tenths of 1% of the 2½ million years that humans were Paleolithic hunter-gatherers. It hardly seems like enough time to genetically evolve to properly metabolize the foods we all take for granted. OK, space-agers can’t REALLY go true Paleo, but there’s plenty of modern foodstuffs that qualify. I started my Paleo eating plan while waiting for the book to arrive (to be even better informed). Walked briskly 45 minutes daily. Did 3 45-minute freeweight workouts per week. Ate as per strict level 3 Paleo. By May 28 my blood pressure had gone from Stage 1 hypertension to normal. My morning fasting blood glucose went from 188 mg/dL (8.17 A1C) down to 84 mg/dL (normal – 4.55 A1C). My weight dropped from 244 to 216 lbs. Also note that after stabilizing these numbers for 3 months and reaching my goal weight (180-190 lbs), I may relax into one of the less restrictive levels of the Paleo eating plan. A few indulgences and treats will do little harm thanks to the overwhelming success of the basic eating plan. For me it’s not going to be a temporary thing, so I don’t even call it a “diet.” It’s the way I’ll live from now on. Thank you, Loren Cordain.UPDATE 30 November 2013 — Since 17 April 2013 (when I started this eating/exercise regimen), I have lost a total of 52 lbs. My morning fasting blood glucose readings dropped well down into an acceptable range. I feel better than ever, but I should point out that I did the diametric OPPOSITE of the approach recommended in Cordain’s books. Instead of starting out with the Relaxed 85:15 Paleo Diet and working my way to the stricter levels, I started out with a 100% STRICT version and gradually eased into the more forgiving versions. This is EXACTLY how it went for me…2013 March 8: 244 lbs + high blood pressure. Doctor says walk. Complete Blood Count. So I reduce portions (but not really dieting) and began walking 1.7 miles daily.2013 April 17: 239 lbs. Blood pressure slightly elevated. CBC indicates diagnosis of Type II diabetes. CBC Fasting Glucose: 231 mg/dL. Offered Onglyza for appetite control and weight loss. Declined drugs. Went online to research. Settled on Paleo Diet and made a firm decision to change my eating habits for life. Developed a plan and executed it exactly as planned.PHASE 1: 100% STRICT Paleo + daily cardio + freeweights 2x-3x weekly.2012 May 28: 216 lbs. Blood pressure high end normal. Daily testing morning fasting glucose readings reduced from 213 mg/dL to under 113 in three weeks. Then down to a range between 81 and 110. Doctor and staff amazed at me losing 23 lbs in 6 weeks. Walked same 1.7 miles daily, freeweights twice weekly, and ate 100% STRICT Paleo. Doctor dismissed me for 6 months. Since I can now afford to lose weight more gradually until I reach my goal of 185 lbs…PHASE 2: 95% 95:5 Paleo (3 non-Paleo portions [1 meal total] per week) + daily cardio walk but no freeweights (too HOT) June/JulyPHASE 3: 90% 90:10 Paleo (6 non-Paleo portions [2 meals total] per week) + daily cardio walk but no freeweights (too HOT) August/SeptemberPHASE 4: 85% 85:15 RELAXED Paleo (9 non-Paleo portions [3 meals total] per week) + daily cardio walk + back to freeweights 2x-3x weekly October/November2013 November 26: 192 lbs. Blood pressure slightly elevated but still in normal range. Doctor didn’t even mention it. If he had, I would have replied, “I DON’T have high blood pressure… I drink COFFEE!” Ha! Doctor totally amazed. Why? Because most people can’t bring themselves to give up corn dogs? Lost another 24 lbs since May 28 for a total of 52 lbs lost in 37 weeks. Blood test this week. Results due in about 7-10 days. I expect my A1C to be well under 7, maybe even under 6. My morning fasting glucose readings now average about 90 mg/dL. I expect to attain my goal of 185 lbs sometime in the next few months. Buying new wardrobe a piece at a time.UPDATE 2014 August 25: Still walking and part-time freeweights as described above. Since my last update 9 months ago (and having achieved my primary goals of reducing my blood sugar {I don’t even bother to prick my fingers any longer] and my weight [don’t even own a scale] down to manageable levels), I relaxed my Paleo eating plan somewhat, but still within the recommended 85:15 RELAXED Paleo level described in the book (9 non-Paleo portions [3 meals total] per week) + daily cardio walk, etc. That was about 4 months ago and in fact it’s a wee tad TOO relaxed (as I have actually gained back 4 lbs). Since I have a goal of keeping my weight in a narrow range around 185 pounds, I will get stricter again beginning in September. After all, losing a few pounds in a healthy way with the Paleo eating plan is in no way an imposition since I have now been maintaining my new lifestyle health program for over 16 months. Best changes I’ve ever implemented in my adult life. Incidentally, I used to buy pants with a 44-inch waist. Now I buy 36-inch or 38-inch depending on the brand name. To any who are motivated to purchase Dr. Cordain’s “The Paleo Diet” because of my review here, know that I am just up ahead on the path. Stay motivated when it gets a bit challenging and I feel sure you’ll catch up.

Practical and Effective
[NOTE: This review relates to the paperback edition.]At first glance, the Paleo diet seemed extreme to me. Give up grains AND beans AND dairy completely? What’s left? Won’t I be hungry? Won’t I get bored? Won’t I die of malnutrition? Obviously the answer is “no.” My body adjusted quickly to lean meat, fish, eggs, nuts, seeds, raw and cooked vegetables, and fruit. I’m eating 10 times more fruits and vegetables than before, snacking more and cooking more. My food cravings are gone, and I feel sated after I eat. Oh yes, and did I mention that I lost 8 pounds over the past 4 months?I’ve seen numerous health benefits from lowering my glycemic index and salt intake and eliminating the indigestible proteins found in grains and beans. Acid reflux, gas, joint pain, sinus congestion — all completely gone! Amazing.Since nobody’s twisting my arm, I’ve “cheated” a few times and eaten something that used to be part of my diet, like oatmeal or corn chips. Next day the acid reflux, gas and congestion come back. My sense of taste has become more sensitive and I notice a rancid, unpleasant note even in foods like organic oatmeal. So the desire to stray has diminished and staying on the diet is easy. However, there are a couple of things I’ve chosen not to give up: organic butter as a condiment on vegetables, and organic half-and-half in my coffee. I’ve noticed no ill effects, and get a lot of taste enjoyment from these items, which is important even when eating healthy!I’ve given the book 4 stars rather than 5, because there are a few things here and there that I don’t agree with. I don’t think one should heat flax seed oil. And the recipes, while passable, don’t excite me very much. Also, the book is written in a popular self-help style, focusing on weight loss and bypassing a purely health-conscious viewpoint. One example: although Dr. Cordain says we really shouldn’t drink it, he mentions diet soda as a possible beverage. He knows better.On the other hand, the health benefits for “eating Paleo” are offered in an understandable way, explaining why it’s good for high blood pressure, osteoporosis, diabetes and so on. If you read the book, you will know how to “do the diet” and why it’s a good idea. The science is well-presented. There’s a 20-page index of double-blinded study research results from around the world, to which Dr. Cordain refers throughout the book. This is not some weird dietary notion that somebody invented. It was arrived at by hard research, investigation and study. Whether you accept the theory that we should strive to approximate our caveperson ancestors’ diet is beside the point: from my experience, this is a healthy diet that eliminates the pitfalls of eating foods our bodies were not genetically programmed to digest. My results speak for themselves.Some people do have bodies that can handle just about anything they feel like eating. And ethnic, regional and personal variations ensure that the Paleo diet will never take over the world. All I can say is that eating Paleo has improved the quality of my health immeasurably. And as a weight loss diet, it’s foolproof. Eliminate junk food and fast food and replace them with high quality animal protein and as much fresh veggies, fruits, nuts and seeds as you can pile in your mouth…and thank Mother Nature (and Dr. Cordain et al) for Her bounty with every bite.

Pour améliorer ma santé

Very enlightening for a balanced diet approach.