3
SET YOURSELF UP FOR SUCCESS
Diets are unlikely to be successful without the right mind-set and attitude. This chapter will give you the tools to get geared up, motivated and ready to begin the Paleo diet.
Getting Your Mind-set Right
Making a significant change in your habits and lifestyle is never easy. To succeed, two of the most important things you’ll need are the right attitude and the right reasons for making the change.
Doing things for others is admirable, but changing your diet should be for you. If you’re trying to lose weight because you want someone else’s approval, you may be setting yourself up for failure; the opinions of others may not be enough to keep you on track when times get hard. Ideally, your focus should be on how you want to look, feel and improve your quality of life. The admiration from others should be merely a bonus.
The first couple of weeks of the Paleo diet are likely to require determination, willpower and commitment. For some people, the Paleo diet will require a significant change in their eating patterns. For others, their energy level may be lower in the first few weeks. To increase your chances of success, prepare yourself for these realities.
Beginning the Paleo diet is the hardest part. Once you see and feel the results, you’re likely to have all the motivation you need.
What Kind of Caveman Are You?
This quick quiz will help you understand how your lifestyle, habits and personality might affect your experience on the Paleo diet. Once you’ve tallied your answers, this chapter will provide some practical tips to help you succeed.
1. Which best describes you?
a) I don’t particularly like to cook, and I eat prepared meals or go out to eat often.
b) I’m a pretty good cook, but I don’t have much time to do so during the week.
c) Cooking is okay, but I’m not very skilled at it.
d) I live to cook and I consider it recreation.
2. Are you more likely to:
a) Spend a lot of your free time away from home.
b) Spend most evenings at home, tired and stressed from a busy day.
c) Spend most evenings at home working or taking care of the kids.
d) Entertain friends and family on weekends and during the week.
3. Do you like to:
a) Try new things as long as you don’t have to cook them.
b) Keep your menu quick and simple.
c) Stick with cooking simple basics that you know how to prepare.
d) Try new recipes and cuisines at home.
4. In the mornings do you:
a) Usually stop for breakfast on the way to work.
b) Tend to skip breakfast and overeat later.
c) Grab a breakfast bar or muffin at work.
d) Always have breakfast.
If you answered A for most of the questions:
Find a few restaurants to eat at regularly that serve lean steaks, fresh seafood (not fried), and fresh vegetables and salads. Ask your server to skip the bread basket, drink plenty of water, and keep your protein-carb ratio in mind.
Be careful of skipping meals while you’re away from home, especially at work. Bring deli-baked chicken, prepared salads, fresh fruits and nuts to work for handy and healthy snacks.
If you answered B for most of the questions:
Your main priority when starting the Paleo diet is going to be managing your time. Your main obstacle will be resisting the urge to grab the wrong foods because you’re tired or hurried. Spend some time on the weekend preparing large batches of food for the week. This can be as simple as baking chicken legs, boiling shrimp or bagging up your own mix of nuts and dried fruit. If you have healthy meals ready to eat when you’re hungry during the week, you’ll be less likely to grab whatever is handy.
If you answered C for most of the questions:
Combining healthy prepared foods with some simple homemade dishes may be your best bet. An example of a healthy prepared food might be rotisserie chicken with the skin removed. A simple homemade dish could be a basic soup recipe that you make in large quantities and freeze for later, or a protein smoothie for breakfast.
If you answered D for most of the questions:
You have an advantage because you’ll be able to keep meals exciting by trying lots of new ingredients and recipes. You may want to prepare a number of dishes once a week and store or freeze them to eat at work or on busier evenings. If you’re cooking for your non-Paleo family in the evenings, don’t try to make two meals; instead, just skip the starch or grain they’re eating and pile extra proteins and veggies onto your plate.
Making the Transition
There are a number of things you can do to help ease your transition to the Paleo diet and make it enjoyable. Much like the process of preparing for a vacation, you’ll want to have a plan for what you’ll be doing and make sure you have everything you need. Here are some tips for making your transition smooth and simple.
Find New Food Sources
Do some research to decide where and how you’ll be getting your groceries. There are great sources available both locally and online; try to identify these sources before you get started. If you’re going to be using online food resources, you’ll need to order ahead of time to make sure you have those foods on hand for your first week.
Spread the Word
It’s a good idea to prepare the people around you for your lifestyle change. This will enable them to support you and help to avoid unintended temptation from friends who may not know that you’re making a change.
In particular, it’s very important to prepare roommates and family members for the changes you’re making. They don’t have to join you or agree with you, but they should be supportive and respectful. Talk to them before you get started and let them see that you’re excited. They’ll be much more likely (and able) to encourage and help you.
The First Few Weeks
Take care to avoid your dietary weak spots. Skip drinking at happy hour with your office buddies and join them for a healthy lunch instead. Go for a walk instead of sitting in front of the TV after dinner.
You might want to keep an informal journal of how you feel and what you eat during your first couple of weeks. It can be motivating and educational. As you see and feel the changes in your body, take note. These observations can help keep you on track later if you hit a rough spot.
