The Paleo Diet · Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat by Cordain, Loren -- Read -- Imperial Library of Trantor

Index

Praise Title Page Copyright Page Dedication Preface to the Revised Edition Acknowledgments PART ONE - Understanding the Paleo Diet Introduction

How Our Healthy Way of Life Went Wrong

Chapter 1 - Not Just Another Low-Carb Diet

Health Secrets of Our Ancestors The Problems with Most Low-Carb Diets Low Carb Doesn’t Mean Low Cholesterol Healthy Fats, Not Lethal Fats Saturated Fats, Reconsidered Disease-Fighting Fruits and Vegetables The Osteoporosis Connection Toxic Salt Lean Meat Helps You Lose Weight Protein Increases Your Metabolism and Slows Your Appetite Lean Protein and Heart Disease

Chapter 2 - The Ground Rules for the Paleo Diet

The Fundamentals of the Paleo Diet The Seven Keys of the Paleo Diet Just the Foods You Can Hunt and Gather at Your Supermarket Meal Preparation and Typical Meals The Paleo Diet: A Nutritional Bonanza The Typical American Diet: A Nutritional Nightmare Why You Can’t Overeat on the Paleo Diet What to Expect on the Paleo Diet

Chapter 3 - How Our Diet Went Wrong and What You Can Do about It

Lean Meat Is Brain Food Hunting Big Game Restoring the Balance in Your Diet How “Progress” Has Hurt Us Hello Grains, Hello Health Problems Big Mistakes in the 1950s The Seven Major Problems in the Typical American Diet Minerals

PART TWO - Losing Weight and Preventing and Healing Diseases Chapter 4 - Losing Weight the Paleo Diet Way

Determining Whether You Need to Lose Weight A Doctor Loses 30 Pounds: Ben’s Story Why Protein Helps Burn Calories Losing 75 Pounds in Six Months: Dean’s Story Protein Satisfies Your Appetite Promoting Weight Loss by Improving Your Insulin Sensitivity What You Can Expect to Lose on the Paleo Diet Sharing Success Stories Losing 45 Pounds and Healing Crohn’s Disease: Sally’s Story Vegetarian Isn’t Better: Ann’s Story A Nutritionist Loses 30 Pounds: Melissa’s Story Losing Weight the Right Way

Chapter 5 - Metabolic Syndrome: Diseases of Civilization

Chapter 6 - Food as Medicine: How Paleo Diets Improve Health and Well-Being

The Diet-Disease Connection Metabolic Syndrome Diseases Cardiovascular Diseases Diseases of Acid-Base Balance and Excessive Sodium Digestive Diseases Crohn’s Disease and Ulcerative Colitis Inflammatory Diseases Autoimmune Diseases Psychological Disorders Vitamin-Deficiency Diseases Dental Cavities Alcoholism Skin Cancers

PART THREE - The Paleo Diet Program Chapter 7 - Eating Great: What to Eat, What to Avoid

Making the Diet Work for You What to Eat? Lean Meats Fruits and Vegetables Nuts and Seeds Foods You Can Eat in Moderation Foods You Should Avoid

Chapter 8 - The Paleo Diet User’s Manual

Stocking Your Refrigerator and Pantry Look for Lean Meats Wild Game Meat—at a Gourmet Store Near You Fish and Seafood Eggs: Good or Bad? How to Make the Most of Fruits and Vegetables Nuts and Seeds Omega 6 to Omega 3 Fat Ratio in Nuts and Seeds Purchasing Oils Spices Individualizing Your Diet Vitamins, Minerals, and Supplements Food Availability and Preparation Issues Dining Out, Travel, and Peer Pressure Ask Your Friends and Family for Support

Chapter 9 - The Meal Plans for the Three Levels of the Paleo Diet

Snacks Level I: Entry Level Level II: Maintenance Level Level III: Maximal Weight Loss Level

Chapter 10 - Paleo Recipes

Basic Recipe Principles Stone Age Food Substitutions Recipes FISH AND SEAFOOD DOMESTIC LOW-FAT MEAT ENTRÉES - (Beef, Chicken, Veal, Pork, Organ Meats, Game Meats) ORGAN MEATS GAME MEATS DRIED MEATS (JERKY) EGG DISHES VEGETABLE DISHES SALADS CONDIMENTS, DIPS, SALSAS, SALAD DRESSINGS, MARINADES SOUPS FRUIT DISHES AND DESSERTS

Chapter 11 - Paleo Exercise

Exercise Plus Paleo Diet Equals Health: Joe’s Story “Exercise”: A Funny Idea to Hunter-Gatherers Physical Fitness: Naturally, and with No Exercise Programs Exercise and Obesity Why Should You Exercise? Exercise and Blood Lipids Exercise, Type 2 Diabetes, and Other Health Benefits of Exercise Modern Exercises for Your Paleolithic Body

Chapter 12 - Living the Paleo Diet

The Right Reasons to Eat One Day at a Time

APPENDIX A - Acid-Base Values of Common Foods (100-gram portions) APPENDIX B - Comparison of the Total Fat in Domestic and Wild Meats APPENDIX C - Practical Implementation of Parts of the Paleo Diet on a Global Scale Resources Bibliography Index