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STARTING YOUR PALEO DIET

In this chapter we'll cover the foods of the Paleo diet in detail, including how and where to shop for them. This chapter will also show you how to plan Paleo meals day by day, so that you understand what you’ll be eating. Finally, it will discuss some tips to help make your transition to the Paleo diet a smooth, enjoyable and successful one.

What You’ll Be Eating on the Paleo Diet

Much of the success of the Paleo diet lies not only in the types of foods you eat, but also the quality of those foods. Our ancestors ate wild foods that were of high quality and free of chemicals, hormones and many other ingredients that have made the modern diet largely unhealthy.

For most people, the idea of raising, hunting and/or foraging for their own food is unrealistic. Many people also lack the budget for unusual (and therefore often expensive) ingredients. Taking these considerations into account, the following guidelines recommend Paleo-approved foods that are realistic to find and purchase. Later this chapter will explain how to find these foods in your local supermarket and through other local resources.

Animal and Fish Proteins

Animal and fish proteins make up the majority of the Paleo diet. It is recommended that you purchase the highest quality proteins that you can reasonably afford. If wild game, exotic meats like buffalo, and wild salmon are too expensive for your budget, rest assured that grass-fed beef, organic chicken and fresh or frozen shrimp are just as good.

The Paleo diet recommends that livestock meats such as beef, buffalo, ostrich, pork and lamb are grass fed, organic, and free of any hormones or antibiotics. You are also encouraged to eat wild meat and game, such as deer and boar. When considering which cuts of meat to buy, lean cuts are preferred to cuts with a high fat content.

Poultry should be organic, vegetarian-raised and free of hormones. Chicken, turkey, duck, goose and Cornish hens are good Paleo options. Eggs are also an easy and excellent source of protein on the Paleo diet, but they should be from free-range, organic birds.

Your seafood choices are numerous. You can eat all kinds of fish, shrimp, crab, clams, oysters, lobster and other crustaceans and mollusks. It is recommended that you prioritize cold-water fish varieties such as cod, haddock, mackerel and salmon to maximize your omega-3 consumption.

You can prepare your meat, poultry and seafood by steaming, broiling, grilling, sautéing, pan-frying, baking or broiling. Avoid deep frying, because neither the batters nor the typical deep frying oils are recommended.

Fruits and Vegetables

There are a large number of delicious fruits and vegetables to choose from. In general, you can eat any fruits and vegetables other than corn and some root vegetables, which have a high sugar and starch content. Carrots can be eaten in moderation, and onions are historically a wild crop and therefore acceptable.

Try to select low-glycemic fruits and vegetables for most of your meals and snacks. In doing so, you’ll be more likely to maintain an even blood sugar level and have a steadier source of energy.

Whenever possible, the fruits and vegetables you purchase (as well as mushrooms and other plant foods) should be organic and in season. This ensures that they are as healthy, nutritious and delicious as possible. Frozen fruits and vegetables are allowed, but you should keep them to a minimum. Canned fruits and vegetables are typically overcooked and over-salted, and should be avoided.

Nuts, Seeds and Oils

Nuts, seeds and oils are an important part of the Paleo diet. They supply healthy fats, fiber and a feeling of fullness that can help keep you from being besieged by unhealthy cravings.

Allowed nuts include tree nuts, such as pecans, walnuts and almonds. Peanuts are a legume and are therefore not allowed. Nuts should be eaten raw as often as possible; if you prefer roasted nuts, make sure they’re roasted without sugar, salt or added oil. Seeds such as pumpkin seeds, sunflower seeds, squash seeds and sesame seeds make great snacks, and flax seed or flax seed oil is loaded with healthy fats and antioxidants.

Use extra virgin olive oil for making dressings, as a substitute for butter on veggies, and for cooking foods at low heat. Use pure olive oil or grape-seed oil for cooking at medium to high temperatures.

Shopping for Food on the Paleo Diet

You should be able to get the majority of your Paleo groceries from a good supermarket, particularly if you shop at a supermarket that has an extensive organics section.

The most important thing you can do to be successful shopping at a regular supermarket is to shop from the outer sections and skip the center aisles. Most grocery stores are set up with the meat, seafood and produce aisles on the perimeter of the store, while packaged and processed foods are often found in the center.

The following overview of supermarket departments will give you some ideas for how to shop Paleo at your local grocery store.

The Produce Department

A large portion of your groceries will come from this department. You want to shop seasonally as much as possible, as seasonal produce is at its peak of freshness and nutritional value. Local fruits and vegetables are often of better quality than those shipped from far away. Buy organic as much as possible. If your budget is tight and you need to be selective about your organic produce, the produce that you peel can be safely eaten non-organic.

Fruits and veggies that are darker in color—such as reds, oranges and yellows—are typically the highest in antioxidants and phytonutrients. Try to get as much produce in these darker colors as possible. It is also recommended to select dark green vegetables, particularly kale, spinach, broccoli, collards and other greens. Iceberg lettuce, on the other hand, is low in nutrients—opt for leaf lettuces or romaine for your salads.

The Meat Department

Most supermarkets have an organic meat section, which is where you are recommended to do most of your meat shopping. There may also be some organic meats and seafood in the frozen foods section.

Read all packaging carefully to make sure your meat selections are organic and grass fed. Choose leaner cuts such as loins, leaner steaks and some roasts. You can occasionally eat fattier cuts, but keep your consumption to a minimum.

The Seafood Department

Try to buy your seafood as fresh and wild as you possibly can. Wild-caught seafood is typically the highest in good fats.

Avoid “pre-seasoned” or prepared seafood items. They usually contain high levels of salt and may also have MSG and other additives.

Canned, Bottled and Jarred Goods

Be sure to have plenty of olive oil, vinegars, sea salt, spices and seasonings (especially salt substitutes). Moderate salt intake is allowed, but try to cut down on salt as much as possible. You may also want organic honey, mustard, broths and stocks. Pure fruit juices are fine in small quantities, as are nut butters other than peanut butter. It is recommended to check the organic section to see if healthier versions of these types of foods are available.

Other Resources for Food

Local Farms

Due to the growing demand for healthy, high-quality foods, local farms are increasingly producing and selling organic produce and meats. Farm stands and farmers‘ markets are excellent places to find products from these local farms.

Health Food Stores

If your grocery store has a good organic or health food section, you may be able to get everything you need there. If not, health food stores can be an excellent source for things like bulk foods, raw nuts, nut butters, nut flours, seeds and oils.

Online Resources

The Internet is an excellent resource for foods that may not be available to you locally. The popularity of the Paleo diet has spurred the online availability of Paleo-friendly products. You can order wild game, venison or just about anything else you can think of from small farms and ranches all over the country. Just be sure to do your research—not all of them produce these foods organically.

These online sources can be expensive. But if you get most of your foods at the grocery store, you can use some of the money you previously spent on fast food and vending machines to buy exotic Paleo-approved foods online.

Planning Your Paleo Diet

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

It is recommended 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 protein-heavy 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.

Paleo-Recommended Foods

Meats

  • Alligator
  • Bear
  • Bison (buffalo)
  • Caribou
  • Elk
  • Emu
  • Goose
  • Kangaroo
  • Muscovy duck
  • New Zealand Cervena deer
  • Ostrich
  • Pheasant
  • Quail
  • Rattlesnake
  • Reindeer
  • Squab
  • Turtle
  • Venison
  • Wild boar
  • Wild turkey
  • Goat (any cut)
  • Lean beef (trimmed of visible fat)
  • Chuck steak
  • Extra lean hamburger (seven percent fat or less)
  • Flank steak
  • Lean veal
  • London broil
  • Top sirloin steak
  • Pork chops
  • Pork loin
  • Chicken breast
  • Game hen breast
  • Turkey breast
  • Beef, lamb, pork and chicken livers and kidneys
  • Beef, pork and lamb marrow
  • Beef, pork and lamb sweetbreads
  • Beef, pork and lamb tongues
  • Chicken and turkey gizzards and hearts

Fish

Seafood

Fruits

Vegetables

Nuts, Seeds and Oils

Beverages

Other

Foods to Avoid on the Paleo Diet

Dairy

Cereal Grains

Legumes

Starchy Vegetables

High-Salt Meats and Snacks

Other

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