The Paleo Method
Look at the picture. Don’t complicate things. This is what you need to be purchasing at the grocery store when you follow the Paleolithic Method of eating! But what does each slice of the pie mean? Read below!
The first method of eating clean I would like to present to you, which happens to be how I eat about 80% of the time, is the Paleolithic Method. Grinds 4 Gamers started out with an all-paleo focus, but I’ve since revised the site to offer some alternative methods of eating that also work very well. But my heart and personal choice revolves around this basic primal method of eating.
What is Paleo?
The Paleolithic Method has a strong focus on eliminating potential inflammation-causing grain-based products. For a few years now, I have personally seen the results of significantly reducing my own intake of breads, pastas, rice and other grains. I have shed fat like crazy and maintained a lean physique by committing to this style of eating.
These articles will begin to build your foundation and teach you what it truly means to EAT CLEAN. This is the lean meat and sweet potatoes of the Grinds 4 Gamers program. I’ve taken all of my knowledge, research and personal experience when it comes to healthy eating and I’ve put it into a short & simple format. I’m sure you’d rather be gaming, so I left out most of the scientific mumbo-jumbo. It’s no secret. I’m teaching you to do it right the first time. Make no mistake though, cutting the grain and eating paleo is one of the most difficult things to do right off the bat. You eventually get the hang of it and the cravings for breads, rice, pasta and the like will subside after a couple weeks.
I want you to EAT PRIMAL because it works. I’m not trying to convince you that it was my idea, because it’s not! This isn’t some fad diet. It’s incredibly effective and its proven. There IS science behind it, hit me up if you want the details. So read on and prepare to embark on the QUEST OF YOUR LIFE!
The philosophy of the Paleolithic Diet (aka “Primal Eating”) is to consume what cave men and cave women had access to during the Paleolithic era. Their diet consisted mostly of meats, vegetables, fruits, nuts & seeds, a little starch and no sugar. They were hunters and gatherers and didn’t have the skills necessary to grow and refine foods made from sources such as wheat. This eliminated breads, pastas, rice and similar choices from their diets.
Studies show hunter-gatherers in the Paleolithic era were superior in every measure of health and fitness, including blood pressure, insulin sensitivity, body mass index, waist-to-height ratio, oxygen consumption, vision and bone density. Why wouldn’t we follow their lead?
There’s no calorie counting here. Fiber-rich fruits and vegetables will fill you up, as will the lean meat.
Here is a simple guide for you to follow in regards to what you should be eating with a single meal on the Paleo Plan. It’s seriously so simple you’re going to flip out.
HOW DO YOU PALEO? Here’s a short summary of each portion of the plate from the picture above.
To get you started, your body needs the following each meal:
COMPLEX CARBOHYDRATES: Vegetables, lots of vegetables. By vegetables I mean stuff like: squash, zucchini, broccoli, cauliflower, asparagus, Brussels, leafy greens, tomatoes, peppers, etc.
LEAN PROTEINS: Lean meats from cows, chickens, pigs, fish, eggs, lamb or wild game meats.
HEALTHY FATS: Oils (Coconut, Olive, Avocado), Nuts and seeds or nut butter (almond butter is perfect), Grass-fed Cow Butter, bacon. Yep, I said bacon. Now, these are missing from my fancy picture. But add them in! Fats are incredibly important! You can also use the oils in the preparation of your foods, so they are still there!
Paleo does not allow: Grains, pastas, breads, legumes, corn, peanut butter, vegetable oils, fried foods, dairy products including cheese. Ouch, that last one hurts, right? Yes, it does. But keep your eyes on the prize.
IN MODERATION, YOU CAN HAVE: Starches such as sweet potatoes. (Note: Sweet potatoes are OK if you are actively training. I use them in a few recipes, but they are best consumed as a post-workout fuel because they aid in the recovery of muscle fibers)
So how much of each?
Simple. The picture above depicts your one portion as about a quarter of the plate. If you’re an average-sized person, fill your plate just as you see it in the picture, with a majority of the plate belonging to the vegetable group. If you’re a big dude, you can add an additional portion of vegetables and proteins. Here is the key point. You must play with this formula! Find what portions work for you, but don’t sway from the make-up of that plate too much.
You do NOT want to be hungry after you eat. If you’re still hungry, fill the void with vegetables. If you need more food, have more vegetables. Try and stay away from more than one portion of fruits or protein. More than about 25-30 grams of protein will store in your body as excess fat. Fruits can be high in sugar and we want that insulin under control.
So how often do I eat?
This is simple. Eat when you’re hungry. You should NEVER be starving! If you are hungry, your body has run out of fuel, so feed it!
Where does all of this come from?
Regardless of what the skeptics out there may boast, don’t be fooled. This plan works! It doesn’t deny you of any nutrients, contrary to the opinion of some people out there. As a matter of fact, the Paleolithic Diet promotes the consumption of a wide array of some of the cleanest food sources on earth.