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Posts Tagged ‘paleo diet’

Today I received an email from thepaleodiet.com. I asked if they thought that most of the problems of modern civilization were a result of carbohydrates rather than saturated fats. This was their explanation.

Hi Dan,

I went to your website – congratulations on your progress.

You will no doubt lose weight on an Atkins type diet.  However, you are
missing critical micronutrients by avoiding vegetables.  Also, vegetables
and fruits are essential to maintain acid/base balance.  We spoke about this
in a recent newsletter.  So while I suspect you will get some results, I
would caution you that that approach may not be the best for optimum health
long-term.  

We do recommend olive oil as a good fat because it is high in
mono-unsaturated fats.  Ideal fat would be bone marrow, as this is the fat
that was a part of the diet of our Paleolithic ancestors.  Olive and canola
oils are simply convenient substitutes, and are much better than other
vegetable oils which are high in oomega-6 fatty acids, and low in omega-3
and mono.

Modern diseases such as metabolic syndrome are more the result of high
glycemic carbohydrate intake than saturated fat intake.  However, we are not
really genetically adapted to eat high amounts of saturated fats.  Wild
animals are very lean, and have lower levels of saturated fat than their
farm-raised counterparts.  Saturated fat affects cholesterol transport, gene
activation, and much more.  If you are interested in optimum health, we do
not recommend a diet high in saturated fats.

We may put together some more information on this topic, because there is a
lot of misunderstanding.

Best regards,

Wiley Long
Business Director
Paleo Diet Enterprises, LLC

With that said and my huge cravings for vegetables I must go back to darwinstable. To be truthful I am not really missing dairy as much as I thought I would but I DO miss the vegetables. But because I have learn’t that carbs were making me hungry I am going to keep carbs to beneath 100g a day, which seemed to be the level that I did not feel too hungry. If I am ok with that and the hunger is not too bad then I will raise my carb intake by 5g a week. Also if I am hungry then I will lower my carb intake. I am sorry for jumping around but I needed to try out atkins. It is working but I think mainly to do with low carbs, which I can still have on Paleo. Also this changes nothing about the science I was presenting earlier as this was targeting carbs and the Paleodiet is low carbs as long as you don’t gorge on fruit and starchy vegetables too much. I guess this is what this blog was all about progress.

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There are two reasons why I have changed my site. Firstly, I had noticed since I had been on the paleodiet that the less carbohydrates I ate the less hungry I felt. So I concluded that it was carbohydrates that essentially were the problem with my eating. In conjunction, I have been reading a book called ‘the Diet Delusion’. It is very scientifically based and provides a lot of evidence for the evils of carbohydrates on our health and explains the current delusion around the myth that ‘saturated fats are bad for you’. Hence, I decided to focus more on the low carb diet (specifically atkins) rather than the paleo diet. No doubt more posts will come, around the evidence I have found, to back up these beliefs. But also the layout will remain the same. 

So far so good. I was only just a few grams over the 20g carb limit today. But Im getting used to the new approach. I will keep it under this 20g for two weeks then start increasing by 5g until I start feeling hungry and that will be my carb limit. 

Today I ate:

Lunch

Omelette: eggs, steak, butter, onion, mushroom, 

Afternoon Snack

Salad: Lettuce, Tomato, Edam Cheese, Olive Oil

Dinner

Bolognese: minced beef, canned tomatoes, edam cheese, olives, onion, oregano, garlic, olive oil

Snacks

2 Eggs, 40g Cheese

Total Calories – 2270

Carbohydrates – 23.2g (6.9g sugar)

Protein – 119.7g

Fat – 175.5g (71.6g saturated fats)

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What a great day. I have simply not felt hungry today. When I finally did get hungry at about 8pm I just had an egg and tomato salad and was no longer hungry again. I cant quite believe it! In fact I have only eaten 1500 calories today and this is much lower than what I can eat but I just dont feel hungry. Over the last few days I have stopped eating potatoes and the dried fruits and have tried to minimise carbohydrates by having only a few fruits and a handful of nuts. I am literally not feeling hungry and this may be why. OR it could just be that I am not having a hungry day but that has never happened on a diet before so I feel a bit insecure about the whole situation. Not been hungry on a diet kind of scares me to be honest. Its almost as if I would rather brace myself for the hunger rather than start to feel like I wont be hungry and then have hunger set in. Anyway.

As for the exercise I am doing so well. I am almost running now. Well I am walking so fast I dont think that I could walk any faster. My heart is relatively cool and not beating too fast so its obviously adapting well to the exercise regime but my poor legs cant seem to catch up. I might try stretching them pre work outs and not just post work outs and see if that helps. But it amazes me than within a week I am at this level of fitness. Today was good. 

Also Im starting to ponder the goodness or badness of dairy. As far as I can see it seems to be carbs that are the main cause of our modern diseases of civilization. So dairy? It certainly would add some diversity to my cooking. Would be interested in peoples feedback on this but for now I will keep leaving it out. But expect a post soon as I want to look into the research to see the good and the bad. 

Breakfast

Apple, Orange and a handful of cashew nuts

Lunch

Tuna salad: Lettuce, Tuna, Long eggplants (skinny version), Mint, Olive Oil, Spring Onions, Tomato


Dinner

Steak and Guacamole with salsa: Sirloin Steak (grass fed of course), Avocado, Olive Oil, Lime, Tomato, Cucumber, Onion, Capsicum, Coriander, 

Supper

Egg and Tomato Salad: 3 Eggs, Tomato, Onion

Snacks

Apple, Carrot

Total Calories – 1610 (oops not the 1500 I said but still well under my daily allowance)

Exercise – 20 mins brisk walking (161 calories)

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Well today I woke up feeling great. Full of energy and my mood is a take on happy. I honestly believe it has taken my body three days (since sunday) to work itself free of the carbs. I will no longer eat what I want one day a week. More evidence for this is the fact that I have remained constipated since Sunday and only today do things seem like they are changing. Ive only been on this for a week but I wonder – if this is what happens when I eat carbs once what was happening to my body when I ate them everyday!!!!!!!

I have also noticed that at around 8.30pm every night I suddenly get really hungry. Cravings galore. So yesterday I thought I would have a late night supper (two eggs and a salad) and this seemed to cure this ailment. So I think that the late night supper will be a more common feature here at Darwin’s Table. 

So here was yesterdays food. 

Breakfast

Apple, Orange, Handful of cashew nuts

Lunch

Tuna Salad – Tuna, Avocado, Lettuce, Tomato, Spring Onion, Olive Oil, Almonds.

Dinner

Chicken Stew – 2 chicken legs, olives, olive oil, mushrooms, onion, canned tomatoes, eggplant, carrots, celery, red wine (the chicken is buried beneath the sauce so you cant see it)

Supper

Egg Salad – 2 Eggs, Lettuce, Spring Onions, Olive Oil

Total Calories – 2064

Exercise

Brisk Walking for 20 minutes: 157 Calories

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Apparently my carb fest on sunday did put on some weight. Today I dropped from 113.5 to 113.2 kg, which is quite dissapointing considering I was down to 112.6 kg before Sundays treat. It amazes me that I could put back on that much weight overnight. But hey I definitely learned not to do that again. Also after eating the paleo food yesterday I just felt so much more healthier and I felt glad to be back on it rather than that dense feeling from all those carbs. I felt a lot less hungry yesterday and it wasn’t until dinner that I really started feeling hungry. I think it is because I am not having so much sugar as I have decided to lay off the potatoes and dried fruit. I also discovered all these different types of olive oils at the local supermarket so I will have to experiment a little in the near future. Im an olive oil king at the moment. I bought olive oil infused with garlic…..yum. 

The exercise is going extremely well and I am so much more fitter now. Its almost impossible to get my heartbeat up without really working out hard, which amazes me after just one week. I went from 15mins slow walking to 30 mins really fast paced walking. So this diet seems to have some really great benefits for your health. 

Yesterday I ate:

Lunch:

Omelette: 3 eggs, onion, coriander (yes I know not much veges but there were none in the house), canola oil

Dinner:

Baked fish: 1 whole baked fish, 3 carrots, olive oil, celery, sage

Snacks:

3 handfuls of roasted cashew nuts

2 apples 

1 orange

Beef stir fry – no oil just some veges (beans, carrots, onion) cooked with a little bit of meat. Was really hungry around 9ish so cooked it up and it did the trick by fulling me up. 

Total Calories – 1808

Total Exercise – 151 calories (20 mins brisk walking on treadmill)

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2 kg lighter and I am surprised that I can actually see the difference. But I think I can. I am feeling a lot fitter and healthier and am happy with the progress. The 2kg difference is actually smaller than what it actually is. I had a day off yesterday, and so ate lots of carbs. I think I am still holding the food, and so in reality I think I lost 3kg – but we will see tomorrow morning wont we.

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Yesterday was my day off. I had decided that one day a week I would be able to eat whatever I wanted as recommended by the paleo diet book. Dr Loren Cordain says that 80% of the time eat paleo and you can eat what you want for the remaining 20%. That was my day off. I learnt an important lesson having this day off…..NEVER DO IT AGAIN. Not only was the food not what I expected and instead made me feel full and gross but I consumed 3600 calories, a whopping 1800 calories over my limit. I am not disappointed though. I had decided to have this day off and I have learnt that this is not a good option. So from now on its paleo all the way. Today I felt the effects as I weighed in at 113.5kg which is a whole kilo over what I was yesterday. I know that this is just the food still in my system but still…..talk about a wake up call. 

This is what I ate (Im not going to break into lunch or dinner because it was a mess of eating):

Pork Sandwich

Meat pie

Hot dog

Tropical smoothie

Pesto and chicken pasta

Scone w cream and jam

Beef and cauliflower curry

Lemon Meringue pie

Total Calories = 3622 (ouch)

Exercise

30 mins brisk walking on treadmill (219 calories)

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