WHAT’S THE BEST WEIGHT LOSS DIET
The best diet to lose weight fast is a natural weight loss diet where natural means by eating and relying only on those natural foods that have determined our genes as they have been shaped through natural selection by the environment in which our ancestors lived.
It was not a difficult question to answer though there are literally dozens of diets and many coming out regularly almost every week. And this answer which will take care of that problem once for all.
For years we have been told how we should feed ourselves and how we should move around, exercise our bodies, to stay healthy.
Well, the truth is that we have been given a bunch of crap about both: only since a few years with the advent of Paleo Nutrition and more recently, with the advent of Paleo Bodybuilding Training (started with my modest contribution), we are understanding how proper nutrition and exercise should be.
PALEO DIET AND WEIGHT LOSS
And where Can We get Such Diet.’
Since about 20 years a diet called The Paleo Diet, also known as the caveman diet, came up and has grown in popularity so much that it is now one of the hottest diet trends around.
Undoubtedly, the Paleo Diet has become the hottest diet trend around. Everyone (scientific researchers, common people, athletes, and celebrities) is taking notice of Paleo principles. From every side of the society, its supporters and critics are raising their voices.
A QUICK WEIGHT LOSS DIET
Best weight loss diet, with the Paleo Diet, you can feast like a caveman (essentially meat, fish, fruit, vegetables and dried fruit) and watch the pounds melt away rapidly.
The Paleo diet becomes a quick weight loss diet effortlessly consequently to the normalization of your system that takes place by eating foods that are concordant with your genetic ancestry.
And you not only lose weight fast, the Paleo Diet will help you avoid many of the diseases associated with our modern diet.
The qualities of modern processed foods are totally discordant with those of foods of the Neolithic period, therefore, they are discordant with our ancient and conservative genome. It is this genetic discordance that manifests itself with a number of chronic illnesses, which are the typical diseases of our civilization.
Following the Paleo Diet will also greatly contribute to improving your health and reduce the risk of chronic diseases.
Researchers from the University of California worked on out-of-shape participants to a study on a Paleo Diet for two weeks during which time their blood pressure levels as well as their levels of cholesterol, decreased by an average of 30 points. The researchers compared this drop to the type of drop you get if you take statins for six months.
THE LEADING CAUSE OF OBESITY
Simply, just fructose and dietary carbohydrates (grains, which break down into sugar) are the leading cause of obesity.
You must not consume them because sugars (especially fructose) and carbs, start chemical reactions in your body that make you hungry and craving for more sweets:
Dietary carbohydrates, especially fructose, are the primary source of glycerol-3-phosphate (g-3-p), a substance which causes fat to become fixed in fat tissue.
High carb intake (fructose especially) simultaneously raises your insulin levels, which prevents fat from being released and your body’s appetite-control system is turned off thus causing weight gain.
Because Fructose does not suppress the ghrelin (the “hunger hormone“) and doesn’t stimulate the leptin (the “satiety hormone“), you feel hungry all the time, even though you’ve eaten. So you are always overeating and will develop insulin resistance, which is an underlying factor not only of type 2 diabetes and heart disease, but also for many cancers.
Fructose is metabolized differently from glucose: the majority of it gets turned directly into fat. and you quickly gain weight, HDL cholesterol will decrease and LDL will increase, also triglycerides and blood pressure levels will raise, all the classical elements of the metabolic syndrome.
So, the consumption of fructose and dietary carbohydrates lead to excess body fat, obesity, and all relevant health issues.
Be aware that NO AMOUNT of exercise or physical activity can compensate for the damage caused by this diet. With an intake of fructose and of grains, your body will become and REMAIN fat.
No consumption of fructose and grains is one founding block of the Paleo Diet.
WHAT IS THE PALEO DIET PLAN
Today I want to take time and try to shed some light on this method of eating.
Is there a Paleo Diet Plan? I follow most of the guidelines described in the classical text about Paleo diet “The Paleo Diet” as written by Dr. Loren Cordain.
Dr. Cordain is the world’s foremost authority on the evolutionary basis of diet and disease and the world’s leading expert on the natural human diet of our Stone Age ancestors. He is Professor Emeritus of the Department of Health and Exercise Science at Colorado State University in Fort Collins, Colorado.
His research into the health benefits of Stone Age Diets for contemporary people has appeared in the world’s top scientific journals like the American Journal of Clinical Nutrition, the British Journal of Nutrition, and the European Journal of Clinical Nutrition, among others. And he is also on the Advisory Board of Paleo Magazine the first, magazine dedicated to the Paleo lifestyle.
Besides The Paleo Diet, Dr. Loren Cordain’s other books are, The Paleo Diet for Athletes, discussing how the Paleo Diet can be modified for the high-performance athlete, The Dietary Cure for Acne is available in paperback and as an instant download ebook. The Paleo Diet Cookbook was published in 2010. His most recent book is The Paleo Answer.
It is necessary to repeat that both Paleo Diet and Paleo Bodybuilding are based on the observation of the eat/hunt/rest rhythms of our ancestor’s hunter-gatherers.
More than two million years of eating a certain selection of foods (with a diet based essentially on meat, fish, fruit, vegetables and dried fruit) which varied depending on season, availability and location, and how to act and behave in order to get it, have shaped our genes forever or at lease for the next few thousand years.
As Dr. Cordain, stated:
“Simply put, human nutritional requirements for optimal health are determined by our genes, and our genes are shaped by the environment of our ancestors through natural selection. Many modern staples and processed foods were not present throughout most of the more than 2 million years hominin species have been present on earth.
The nutritional qualities of modern processed foods and foods introduced during the Neolithic period are discordant with our ancient and conservative genome. This genetic discordance ultimately manifests itself as various chronic illnesses, which have been dubbed “diseases of civilization.”
By severely reducing or eliminating these foods and replacing them with a more healthful cuisine, possessing nutrient qualities more in line with the foods our ancestors consumed, it is possible to improve health and reduce the risk of chronic disease.”
It has been only since about the last 10,000 years, that the introduction of agriculture has led to the use new different foods (grains, legumes, milk and milk derivatives), never consumed before by any human being.
This is certainly another answer to “what’ s The Best Weight Loss Diet”
THE PALEO FOODS
In the Paleolithic (an era, from 1.5 million to 10,000 years ago), our ancestors lived only off hunting/gathering. They were getting up to 65% of their energy from animals, eating every part of the game and fish, a few raw eggs. Also a variety of fresh fruits, leaves, flowers, and bulbs, many of which are rich in compounds that prevent many diseases, and never consumed milk and dairy products.
It is certainly largely due to this change in the alimentary habits, that we have created the progressive insurgency of many diseases which are getting more numerous and deadly especially with the incremented consumption of processed foods that has started since the beginning of the post WW2 era.
Our genome has evolved during more than 1 million years according to the nutrition habits of pre-historic man. Our modern-day dietary habits have occurred much too rapidly for adequate genetic adaptation.
THE DAMAGES OF PROCESSED FOOD BASED DIETS
The result of this is that the Standard Western Diet is so dissimilar to that of our ancestors, that this mismatch triggers some of the common “diseases of our civilization,:
- Heart disease,
- Type 2 diabetes,
- Lung and colon cancers,
- Chronic obstructive pulmonary disease
- celiac disease,
- cancer, loss of muscle mass and bone and
- many other problems.
It is now evident that our modern food manufacturing processes have failed to create the so much sought after race of almost super-humans in possession of greater health and longevity.
The proof is that people today suffer more chronic and debilitating diseases than ever before. And there can be little doubt that our food choices play a major role in this development.
We have largely replaced our ancestor’s foods with refined sugar, high fructose corn syrup, cereal, bread, potatoes, and pasteurized milk products.
Unfortunately 10,000 years of “civilization” have not been enough to adapt our genetics to our modern diet, we would need another 30, 40,000 years to do so.
Our genetics are still primed to answer to the paleolithic diet therefore if we want a strong healthy body, basically, we should throw away all the products we get now from the agricultural system.
PALEO DIET QUALITY
It is not difficult to understand how much more quality there was in the Paleolithic diet compared to ours.
If we compare a 10,000 calorie from a protein diet of meat and fish as they had yesterday to a 1000 calorie from a (very refined) grain diet as we have today, we can see that the former contains about 34 grams of branched chain amino acids (BCAA) and the latter only 6.
Our paleolithic ancestor diet saw the consumption of 20-30% of carbohydrates, all with a low glycemic index, mostly from vegetables and fruits. The western diet sees the consumption of up to about 50% of carbohydrates with a high glycemic index mostly from bread, pizza, and cakes.
Other remarkable differences between the paleo and the modern diet are in the consumption of meats (19-35% against 15%) and fats (30-50% against 34%)
In spite of their higher consumption of fats, our recommended fat-restrictive diets have made of us westerners the most obese population in the world.
Another answer to “What’s The Best Weight Loss Diet”
SCIENTIFIC RESEARCHES ON THE PALEO DIET
Do not think that these pieces of information are being assumed therefore they are not of true value. The researchers have worked with the few groups of hunter-gatherers that still exist on our planet, such as the aborigines, the Kungs, the Eskimos, and Pygmies.
They have measured the percentage of body fat in these groups and found that these tribes have on average, a very low percentage of fat comparable to that of a competitive bodybuilder. The percentage of westerners (Westerners) is on average the double.
Also, levels of cholesterol and blood pressure in today’s population of hunter-gatherers, are lower than ours. Average blood pressure values among the Yanomami males over 50 is 64/100. Here in the United States, the 65% of the people over 50 has an average blood pressure of 90/140 or more higher, especially over 65.
Cholesterol level varies from a minimum of 106 for the African pygmies to a maximum of 142 of the Brazilian Yanomamo.
DNA, FOOD, AND METABOLISM WITH PALEO DIET
We must eat according to our 1.5 million years imprinted DNA. What we eat directly influences the metabolic processes. If we ingest foods which are not consistent with our DNA, the communication between the food and the molecules of our bodies will be defective, causing weight gain, loss of muscle mass, fatigue, and diseases.
What we eat directly influences the metabolic processes because the messages of the food control all the molecules of our bodies and tell it whether to burn calories or store them. So if we ingest foods which are not consistent with our DNA, the “messages” will be incorrect or defective, causing the disease.
It is not only important the quantity, the quality, the proportion and the glycemic index of our of nutrients, but even if the food that we eat have coexisted with the evolution of our bodies since the Paleolithic period, not just for the last 10,000 years.
Someone said that the paleo diet is the most revolutionary of all times because it’s been around for millions of years and it is the only one that we have ever done. This can be one answer to “what is the best weight loss diet”
PALEO DIET AND ATHLETES
The Paleo Diet is good for both athletes and non-active person as well. While for athletes it contributes to the increases in strength, mass, speed and resistance, in the non-active persons it, however, reduces body fat and improves/heals autoimmune diseases.
PERSONAL ADAPTATION TO THE PALEO DIET
Because Man is genetically set for the paleolithic diet.The Paleo Diet is absolutely a confirmed must.
The generic elimination of grains, dairy, and legumes improve the life and the health of the Paleo Diet practitioners but always within the Paleo Diet, there can be large differences in the personal percentage of intake of the various macronutrients and the reaction to various foods.
So the paleolithic diet cannot be identical for all subjects: someone needs more fruits and vegetables, someone needs to increase the fats, and someone need to decrease their quantity, someone needs to eat more meat or less, and so on.
Because we descend from paleolithic ancestors who inhabited different regions of the world and therefore had different types of nutritious available and their genetics was imprinted by that, our paleo diet will be individually determined by this factors, therefore, it cannot be applied to everyone in the same manner.
in the Paleolithic, the human diet varied immensely by geography, climate and opportunity, therefore, humans have not evolved on the basis of a single paleolithic diet despite being united all over the world from the total common unavailability of cereals/milk/legumes.
Just like the diets of the last hunter-gatherers that still have a diet that is not western, there is a tremendous variability between the type of food, the quantity, distribution, etc.,
In conclusion, we can say that there is not a unique prehistoric diet, but many diets coming from the genetic mixture of many, races, and ethnic groups, each with their own diet.
If you want to know exactly how you should manipulate your paleo diet in order to improve your health, there are advanced DNA analysis available that can help answer fundamental questions about where from your ancestors originated.
The Geno 2.0 Next Generation Genographic DNA Ancestry Kit, has been enhanced to offer the most up to date ancestry available. It can be ordered online.
With this type of tests now it is already possible to identify at the genetic level (so it’s not like the other test type Vega or other, which they don’t do anything):
- Substances genetically problematic for us, such as caffeine, lactose, salt, and gluten.
- Percentage of carbohydrates (from the fruit of course), of proteins and of fats that we need to use.
- Map of foods to eliminate for a few weeks or forever.
IS THE PALEO DIET GOOD FOR EVERYONE?
The main principle of paleo dieting is the elimination of grains, legumes, milk and milk derivatives, and it is definitely beneficial for health, strength, and shape of everyone, but the various components of the paleo diet, meat vegetables, fruit, fats, and nuts have to be individually adjusted to get the greatest benefits of this diet.
Observe the reaction of your body to the diet ! you are loosing excessive weight? or you are you losing weight too fast? or you are not losing weight enough? do you feel calm, relaxed or too excited?.
Examine the components of your diet, one at a time, and experiment the effects that the variation of the quantity of each component produces on your body until you can determine the proper intake for you.
MAIN ELEMENTS OF THE PALEO DIET
PALEO DIET AND PROTEINS
The Paleo Diet calls for about 38 percent protein.
Certainly, the most important balancing must be in the quantity of protein you intake. Be mindful about the amount you eat because your body only needs so much; when consumed in excess, you may run into problems again.
Rarely normal persons need more than one-half gram of protein per pound of lean body mass. Only people or athletes used to heavy exercising, competing athletes, and pregnant women should have more than that: about 25 percent more. For the majority of people, they have to aim for 40-70 grams of protein a day.
- The following chart will quickly allow you to know and find the grams of protein in the food.
- Most vegetables contain about 1-2 grams of protein per ounce
- Seeds and nuts contain on average 4-8 grams of protein per quarter cup
- Cooked grains average 5-7 grams per cup
- Red meat, pork, poultry, and seafood average 6-9 grams of protein pre ounce. An ideal amount for most people would be a 3-ounce serving of meat or seafood
- Eggs contain about 6-8 grams of protein per egg. So an omelet made from two eggs would give you about 12-16 grams of protein.
How To Determine Your Lean Body Mass:
- Subtract your percent body fat from 100.
- Multiply the figure you get by your current weight to get lean body mass.
- So if you are 20 percent body fat you would have 80 percent lean body mass.
The Risk Of Excessive Protein Intake
Paleo Diet And Bodybuilding.
When you consume protein in levels higher than you require and higher than the recommended one-half gram per pound of lean body weight, you run the risk to activate the mTOR pathway. mTOR can get you large muscles but can also increase your risk of cancer.
The mTOR (mammalian target of rapamycin)
mTOR is a special protein that holds the key to muscle building and rejuvenation. Dysregulation of this protein leads to accelerated aging and early mortality. Certain natural lifestyle interventions (insulin, the growth factors IGF-1 & IGF-2, oxidative stress, mechanical overloading and amino acids) modulate and stabilize this powerful mTOR pathway.
The activation of mTOR consequently to those lifestyle interventions causes muscle cells to increase protein synthesis, generates muscle hypertrophy and it integrates cellular information regarding intracellular nutrient status and energy and oxidative stress levels.
When it deems that energy levels are high and the muscle cells are stressed, the mTOR activates in order to help the cells heal and rebuild in a stronger manner.
Because mTOR is part of the insulin pathway, its normalized function depends upon healthy cellular insulin sensitivity. Elevated circulating insulin levels and oxidative stress cause to increase in mTOR. People who have lost normal cellular insulin sensitivity (diabetes and cancer), also lose the ability to effectively utilize mTOR.
mTOR dysregulation causes cancer cells to grow larger and replicate faster while the rest of the body goes into wasting.
Most effective ways to regulate mTOR activity: fasting and high-intensity exercise (paleo bodybuilding).
- fasting and high-intensity exercise (paleo bodybuilding).
- high-intensity exercise (paleo bodybuilding).
Fasting will reduce the body’s need for insulin signaling thus giving the body time to heal cell membranes and improve receptor sensitivity.
High-intensity exercise (Paleo bodybuilding training) executed after fasting creates a natural anabolic effect in the body and will greatly improve insulin signaling in the muscle cells.
Another beneficial effect of exercising after fasting will be to boost testosterone and human growth hormone (HGH) which has powerful anti-aging effects.
It is important that the exercise session is kept very short (again one of the Paleo bodybuilding training principles), not more than 45-60 minutes in order to avoid the forming of oxidative stress and the secretion of the hormone cortisol which is catabolic in nature.
Tip For Faster Muscle Growth And Fat Burn
t is very important also that immediately after exercise you intake a fast-assimilating protein with a good amount of the branch chain amino acids leucine, isoleucine, & valine which will promote greater HGH levels, healthy muscle growth/recovery, and fat burning post-workout.
The best form of fast-assimilating non-synthetic, whole-food based BCAA’s is through the consumption of organic whey protein.
The cons of mTOR
Unfortunately, there is also a negative side to the stimulation of the mTOR. This happens if the stimulation is excessive, which is caused by excessive intake of proteins.
Excessive stimulation of mTOR seems to be largely responsible for the pathology seen in CANCER growth. FOR THIS REASON, YOU MUST LIMIT PROTEIN INTAKE TO JUST WHAT YOUR BODY NEEDS.
Just keep in mind that if you reduce proteins (and carbs), you need to replace the lost calories with high-quality fats such as butter, coconut oil, nuts, avocados, and eggs.
PALEO DIET AND CARBS
The Paleo Diet recommends a 23 percent of carbs
If from a high-carb diet you switch to a low carb intake, your blood cholesterol profile will improve and your triglyceride levels will be significantly reduced.
But you have to be careful to reduce your carb intake below 25 percent because the adaptation of your body to a scarcity of glucose could cause hormonal changes negatively impacting your blood lipids.
Dr. Paul Jaminet, a trained astrophysicist and author of the book, Perfect Health Diet, and his wife Shou-Ching, a Harvard biomedical scientist, have collaborated to create a special Paleolithic diet.
Dr. Paul Jaminet believes that your body can tolerate a low carb diet only if you are perfectly healthy and your body can manufacture some glucose from protein but If your healthy is not so good, you may not fare as well with low carb diet because when you get infections your body’s glucose needs will rise which will cause an excess stress for your body.
Make sure that your carbs come primarily from fresh, non-starchy vegetables like greens. Depending on the type of carbs (high fiber or not), most people need anywhere between 50-85 percent fat in their diet and sometimes even higher for optimal health.
PALEO DIET AND FATS
The Paleo Diet calls for about 39 percent fat.
Perhaps this is not enough for optimal health. depending on the type of carbs you intake you may need up to 80 percent to stay healthy.
High fat intake can be more beneficial than traditional carb-loading to athletes and for people who exercise vigorously like bodybuilders.
A recent article in the Malta Today paper reported:
“A gym-goer or athlete consuming a low-carbohydrate diet will, in turn, teach their working muscles to utilize the fat stores and this is actually more efficient and can level out blood sugar fluctuations… Grain-based carbohydrates also can lead to bloating, creating a certain sluggishness which in turn affects performance in training, and not in a good way..”.
PALEO DIET AND INTERMITTENT FASTING
The Paleo Diet with its unregulated food intake timing (ancestors ate when they could) is basically supportive of intermittent fasting.
This is a good thing because intermittent fasting is one of the most efficient ways to reduce body weight and with that to reduce your risk of chronic diseases like diabetes and heart disease.
Intermittent fasting is not really fasting it’s just a system to reschedule your eating timing in a narrow window time. So it can be done every day.
For more information on intermittent fasting please refer to this article from the Dr.Mercola blog
PALEO DIET AND BREAKFAST – Skip it!
The paleo diet is NOT a classic breakfast-lunch-dinner-snacks diet, nor can it be because in the paleolithic age there was certainly not such an organization of the meals.
Therefore there can’t be such a thing as a paleo breakfast. And you can well skip it without any consequence, on the contrary.
The anthropologist Richard Wrangham (professor of biological anthropology at the University of Harvard, in Boston -Massachusetts – USA), has collected all over the world to the testimony of his colleagues on the society of hunters-pickers on the frequency and the placement of the meals in the course of the day.
The results of the investigation are incredibly comparable at any latitude:
The Inuit (Eskimos) – (Alaska – Canada): “The only meal cooked was that of the evening” (Burch, 1998, p.44).
The Tiwi (Australia): “usually at least two or three of my wives at the end of the day they come back with something, and then we can all eat” (Hart and Pilling, 1960, p. 35)
Aranda (Australia):“The main meal generally takes place towards evening, on the return of the hunting and gathering of mana (food).Women are involved in the collection of the fuel
Siriono (Bolivia):“The main meal takes place in the late afternoon or early evening” when every family is cooking their own food (Holmeberg 1969, p.87).
Andamans (Andaman Islands – Indian Ocean): “In the afternoon women are returning with what they have managed to find, then also men return with their provisions. The field, unless the hunt has been unsuccessful, gets animated for the preparation of the evening meal, which is the most important part of the day (…) The meat is distributed among the members of the community and the woman of each family gets ready to cook dinner” (Radcliffe-Brown 1922, p. 38).
Tlingit (Alaska-Canada): “Once, they ate only twice a day: in the morning immediately after awakening (…) and in the evening”.”This last meal was the meal more abundant n ( … ), the hunter or the nomad would not have eaten until they had returned safely to the field, or after they had completed the work of the day” (Emmons, 1991, p.140.
As you can see those testimonies show that the only breakfast eaters are us.
Until next time