Paleo Diet and Paleolithic Diet Questions & Answers

Question

9

2

Paleo...

Top 3 key points?

I'm sure as it is a goal for many, a thread with everyone's 2-3 top tips would be awesome.

Obviously everyones body is different, just interesting to hear everyones pov, instead of having to search 'x' amount of questions

I'm sure it has been questioned before, hack away

flag	asked Jun 7 2011 at 19:09 robgood86 263●2●5

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Trying to get ready for summer/beach weather? :) – Casey Jun 7 2011 at 19:36

L. Peltier · Accepted Answer · 2011-06-07 19:50:48Z UTC

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Lift heavy. High fat/high protein/low carb. Sleep.

answered Jun 7 2011 at 19:50

L. Peltier

Lareth · Answer 2 · 2011-06-07 19:19:25Z UTC

7

Low-Carb or Zero-Carb
Intermittent Fasting
Interval training while fasted

Won't work for everyone, and there's a trend of stalled results or reduced performance after the first six weeks or so, but if you want fast results, that seems to work pretty well for most people.

answered Jun 7 2011 at 19:19

Lareth
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Is interval training while fasted somehow better than strength training while fasted, or doing a long run while fasted or something? – Lance Jun 7 2011 at 20:27

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I find interval training while fasted nearly impossible. I just can't generate enough power from fat to do interval training right. But I can do a long run fasted. – miked Jun 7 2011 at 22:03

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i would add an occasional - once in 5-6 days - high carb meal to convince your body that food is not scarce, and thus to make sure it does not cling to every calorie faking fat out of it – gn Jun 7 2011 at 22:10

Yeah, the above program is pretty rough, and may result in unsustainable stress levels, but as a short-term boost it seems to work all right. – Lareth Jun 8 2011 at 3:53

The things I can do fasted, in order of ease: 1. Lifting weights. 2. Long run/long bike ride, with fairly low heart rate. 3. Sprints. – Paul Jun 8 2011 at 17:05

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Ben · Answer 3 · 2011-06-07 19:20:39Z UTC

3

Low-Carb

Plenty of sleep

HIIT

answered Jun 7 2011 at 19:20

Ben
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luckybastard · Answer 4 · 2011-06-07 19:39:15Z UTC

3

protein sparing modified fast

heavy lifting

lots of walking or low-level cardio...

edited Jun 7 2011 at 19:39

answered Jun 7 2011 at 19:34

luckybastard♦
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I see you guys comment all the time with "lots of walking" I wish I knew what lots of walking meant =) Does that mean 2 miles a day, 5 miles, 10 miles? It would be helpful for people (me mostly) to have some sort of guideline with regards to how much walking constitutes lots of walking. – HeatherC Jun 7 2011 at 20:07

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I walk 2-5 miles, 6 early mornings out of 7 and another mile-or-so mid-morning walk of 1-2 miles and the occasional evening stroll. IMO, anywhere from 2-8 miles. – L. Peltier Jun 7 2011 at 20:14

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i try to get in about 5 hours of walking a week. when i lost my weight and leaned out, i ate paleo(lc at first and eventually went more ckd and tkd), lifted heavy 2-3 times a week, and walked anywhere from 3-5 hours a week. i think robb wolf in a recent podcast also made similar recommendations for leaning out. – luckybastard♦ Jun 7 2011 at 20:21

Thanks so much for the clarification, that helps me a ton! – HeatherC Jun 7 2011 at 20:43

Yup for me, I like the higher protein! My body has plenty of it's own fat resources haha – mzrdnan Jun 18 at 14:19

Lauren · Answer 5 · 2011-06-08 01:35:14Z UTC

2

Right now I am doing the following:

Fasting 16 hours out of every 24 hours. (I only eat between 10am and 6pm daily)
HIIT every other day for 20 mins (Sprinting on treadmile)
Strength training every day on one muscle group each day.
Limiting calories to 1,200
Limiting carbs to under 20g and strict paleo.

I'm on day 2, but I already feel a bit leaner. I'm pretty sure this regime is optimal for fat loss in the shortest amount of time.

answered Jun 8 2011 at 1:35

Lauren
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On that routine, you will burn out quickly on 1200 cal/day. – L. Peltier Jun 8 2011 at 1:40

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I'm battling the last ten pounds, so the restriction is necessary. Plus, 1,200 is a fairly normal calorie range for a woman trying to lose weight. – Lauren Jun 8 2011 at 2:41

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Strength training on 1200 calories? No thanks. – Nutritionator Jun 26 2011 at 22:06

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I agree Lauren--I've had good results on 1200 calories a day. After readings these boards for months, I think men have vastly different experiences w/weight loss and can get away w/eating a lot more. Even on a diet of meat, greens (no fruit, nuts) I could not lose weight until keeping calories below 1300. – ladyp Jun 27 2011 at 0:02

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Lauren, could you post an update on how this ended up working for you? Did you achieve the results you were looking for? Thanks – Paleo4ever Mar 5 2012 at 15:33

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Sara · Answer 6 · 2011-06-07 21:59:22Z UTC

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low carb lots of sleep crossfit fasted (first thing in the morning)

answered Jun 7 2011 at 21:59

Sara
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miked · Answer 7 · 2011-06-07 22:07:22Z UTC

In order of importance

Low Carb, Grain Eliminated Diet (Doesn't have to be fully paleo, but you can't go wrong there)

Reduce Stress (this includes getting proper sleep, no chronic cardio, go for long relaxing walks in the woods, anything that raises cortosol for extended periods is bad)

High Intensity Interval Training (not the Crossfit way where you doing something everyday. Maybe 1 or 2 times a week do some sprints, lift some heavy weights)

Nutritionator · Answer 8 · 2011-06-26 22:04:13Z UTC

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8-10 hours of sleep in a pitch black room (can't see your hand if it's right in front of your face)

Eating in an 8 hour window (10am - 6am)

answered Jun 26 2011 at 22:04

Nutritionator
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ben61820 · Answer 9 · 2011-06-07 19:13:39Z UTC

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Lift weights.

Track All your food intake.

Cook your meals.

I would also say stop cardio work but I know many swear by it.

answered Jun 7 2011 at 19:13

ben61820
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The Quilt · Answer 10 · 2011-06-08 00:22:28Z UTC

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1.Low ultra sensitive CRP

2.Low cortisol level

3.Brain and Heart exercise.........

WHY?

Brain function makes up close to 20% of RMR. Next is the heart, which is beating all the time and accounts for another 15-20%. The liver, which also functions at rest, contributes another 15-20%. Then you have the kidneys and lungs and other tissues, so what remains is muscle, contributing only 20-25% of total resting metabolism. Lifting heavy weights gets you many things but lean is not one of them.

answered Jun 8 2011 at 0:22

The Quilt
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studies please. i guess my non-science brain is wondering why are the majority of lean people are on some kind of strength training regimen. i'm all about the counter-intuitive but i'd love to see some studies where people used brain and heart exercises(how do u do that anyways) to get lean... in agreement that cortisol is a factor. not familiar with crp and sensitivity to comment on that... – luckybastard♦ Jun 8 2011 at 0:30

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Couple things. you're the one claiming to be the dr here, so you have a much higher bar when it comes to citing things. 2nd of all, i never talked about strenght training raising your rmr- hell, i don't even really know the science behind rmr. what i do know is that with myself and the others i help lose weight, the people who have a good strength training regimen do much better than those who don't with all else being equal. i don't know whether that's because strength training actually raises the rmr or more likely because it helps maintain a lean body mass during the period of fat loss – luckybastard♦ Jun 8 2011 at 14:53

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which i can imagine only helps the fat burning process. also, strength training is great when it comes down to insulin sensitivity and "re-teaching" the muscles how to properly synthesize energy. when it comes down to it, i'm not a scientist and really could care less about the minutuae that you drs and scientists have to deal with. i only care about how it translates in the real world. leptin sensitivity is the end all, be all? cool. now tell me how to translate that into someone's diet/workout regimen for them to see results. insulin sensitivity is a precursor to metabolic syndrome? cool. – luckybastard♦ Jun 8 2011 at 14:58

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now tell me how to reverse that and get their metabolisms healthy again. that's what i'm here for... – luckybastard♦ Jun 8 2011 at 14:58

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"Researchers from Canada’s Université Laval found that strenuous mental activities, such as concentrating on an exam, may lead people to consume more calories than they burn during the task. Subjects completed one of three assignments of varying difficulty—relaxing, reading a text and completing an intense task on a computer—then ate a buffet lunch. Although the groups burned around the same amount of energy, students who performed the strenuous mental tasks, particularly the one on the computer, consumed significantly more calories than those who relaxed." – Kamal♦ Jun 8 2011 at 15:46

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Ya mean · Answer 11 · 2011-06-26 21:13:40Z UTC

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If you want to lean OUT..then CROSSFIT 6X a WEEK W/ PALEO STRICT!! THATS ALL YOU NEED!!

answered Jun 26 2011 at 21:13

Ya mean
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Fastest way to lean out?

11 Answers