KCP006: The Paleo Diet Show Notes
Paleo Diet – A paleo diet is a high protein moderate carbohydrate, and moderate fat diet. It is a diet loosely based on the types of food that our ancestors ate during the paleolithic era. Generally speaking, the paleo diet promotes the eating of all natural foods while eliminating all foods that were not available in paleolithic times before the development of agriculture.
Metabolic Syndrome – Metabolic syndrome is a combination of symptoms such as high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol and or triglyceride levels that frequently occur together, in people who eat a diet high in carbohydrates. People with metabolic syndrome have an increased risk for risk of heart disease, stroke and diabetes.
Thermic Effect Of Food (TEF) – The thermic effect of food, aka specific dynamic action (SDA), or “the thermogenesis” is the amount of energy the body spends when it digests and processes the food you eat. Some research indicates that it may account for up to 10% of your total daily energy expenditure depending on the type of food eaten. The amount of energy expended by the digestive process is different depending on the types of food you eat. In the average person, protein burns the most energy, followed by carbohydrates, and then fat. Some studies have noted that the thermic effect of highly processed foods is substantially less than whole-foods. Therefore, it is advised that to maximize your thermic effect you should eat more whole or ‘natural’ foods and less processed foods.
Who Is Loren Cordain? (2:35)
Loren Cordain has a masters degree in Physical Education, and a doctorate in Exercise Physiology. He is a nutritional researcher and is the author of several books on the paleolithic lifestyle such as ‘The Paleo Diet‘ and ‘The Paleo Diet for Athletes‘ and ‘The Paleo Diet Cookbook‘. During his career he has published more than 100 peer-reviewed scientific articles and abstracts, about the health benefits of Stone Age Diets for modern society. Cordain first published ‘The Paleo Diet’ in 2002, and then later revised it in 2011, and by many he is considered the be the leading authority on paleolithic nutrition and the paleolithic diet. In addition to his public speaking engagements he also the creator of the popular ‘Paleo Diet Website and Blog’ which you can find at www.thepaleodiet.com
What Is A Paleo Diet (3:30)
Like the previous LCHF diets we have discussed on the podcast, the paleo diet restricts or eliminates refined sugars, and starchy foods from the diet, however it does allow for the eating of fruits, berries and an unlimited amount non-root or starchy vegetables. The focus of the paleo diet is on the consumption of organic, free range, grass fed animal protein and vegetables that our ancestors ate 10,000 years ago.
While the paleo diet may be low to moderate carbohydrates, the paleo diet does not restrict carbohydrates enough to effectively lower blood glucose levels for type 2 diabetics. Because of the higher carbohydrate percentage (22 – 40%) the paleo diet is more geared more towards weight loss. While it is true that in many instances, a substantial loss of weight does help improve insulin sensitivity, that is not the primary focus of this diet. If blood sugar control was the diets primary focus, then the amount of carbohydrates allowed would be substantially less.
Paleo – carbohydrates (22 – 40%), protein (19-35%), fat (28-47%)
2000 Calories – carbohydrates (31% or 155grams), protein (30% or 150 grams), fat (39% or 87 grams)
LCHF (liberal) carbohydrates (20%), protein (25%), fat (55%)
2000 Calores – carbohydrates (100 grams), protein (125grams), fat (122 grams)
Ketogenic – carbohydrates (5%), protein (20%), fat (70%)
2000 Calories – carbohydrates (25 grams), protein (100 grams), fat (156 grams)
Typical American – carbohydrates (49%), protein 16%), fat (34%)
2000 Calories – carbohydrates (245 grams), protein (80 grams), fat (76 grams)
As you can see, the recommended paleo diet contains more protein than the LCHF, ketogenic, or the current typical American diet. Dr. Cordain states that there are two reasons for the higher protein levels. 1) protein has a higher satiety effect than carbohydrates or fat, and 2) higher levels of protein increase weight loss through the thermic effect of protein metabolism.
Paleo Foods (10:03)
The allowed foods on a paleo diet include: any lean, unprocessed meat, fish, and fowl you want, all the non-starchy vegetables you want except tubers or root vegetables, fruits and berries and nuts, seeds and berries in limited amounts. Eat all the healthy fats, olive oil, avocado oil, coconut oil, and nut oils such as macadamia, almond, and walnut. Paleo also forbids all processed seed oils such as corn, canola, cottonseed, sunflower, safflower and vegetable oils which have higher levels of omega 6 fatty acids. High levels of omega 6 fatty acids have been shown to increase inflammation in the body, so a proper balance of omega 6 to omega 3 fatty acids is important. Because processed seed oils tend to have high levels of omega 6 fatty acids, with little or no omega 3 fatty acids, they are not allowed.
Foods not allowed on the paleo diet include: anything that contains sugar, sugary drinks (fruit juices, sodas etc…) or sugary products, all grain and grain based products, no dairy (butter, cheese, heavy cream, etc…). No beans (legumes) are allowed including peanuts, peanut butter, or any soy products such as tofu. No salt containing products such as bacon, lunch meat, sausage, pepperoni, salami, ham, hot dogs, olives, pork rinds, or salted nuts of any kind. In addition most commercial salad dressings and condiments are not allowed because they contain either salt, sugar or both. No fatty meats such as fatty pork chops, fatty steaks, chicken wings, chicken thighs, chicken or turkey skin. And of course no starchy vegetables such as potatoes, yams, or other starchy tubers.
The Paleo Ground Rules:
- All the lean meats, fish, and seafood you can eat.
- All the fruits and non-starchy vegetables you can eat.
- No cereals
- No legumes
- No dairy products
- No processed foods
The Paleo Eating Levels (12:08)
Level I – The entry level, on this level dieters eat 85% paleo (approximately 17 meals a week) and 15% open diet (3 meals a week). The key here is not to consider these open meals as a free pass to gorge yourself on non-paleo foods, but it is your chance to indulge a bit. It is recommended that you spread out these meals over the week and not eat more than one open meal in one day. Transitional foods such as low fat salad dressings and commercial condiments (mustard, hot sauce, and salas) are allowed in moderation, but stay away from items that contain large amounts of sugar, salt, or high fructose corn syrup. Coffee, diet soft drinks, and alcoholic beverages are allowed in moderation on level 1, but the goal is to cut back on this as much as possible during this level as they should eventually be eliminated. All snacks should be chosen from the paleo snack list. For beginners, Cordain recommends that new dieters stay on level 1 for two to four weeks before advancing to level 2, or of they are happy here they can stay at this level.
Level II – The maintenance level, on this level dieters eat 90% paleo (approximately 18 meals a week) and 10% open diet (2 meals a week). At this level all transitional foods should be eliminated except during your two open meals. As in level 1, all snacks should be chosen from the paleo snack list. Many paleo dieters stay at this level, there is no need to move to the next level unless you have a lot of weight to lose, or have other health related problems.
Level III – The maximal weight loss level, on this level dieters eat 95% paleo (approximately 19 meals a week) and 5% open diet (1 meal a week). As with level II, all transitional foods should be eliminated except during your two open meals. As in previous levels, all snacks should be chosen from the paleo snack list. This is the level you want to be at if you suffer from obesity or high levels of chronic disease.
Approved Paleo Snack Foods:
- Fresh fruit of any kind.
- Homemade beef jerky (without salt).
- Homemade dried salmon strips (without salt)
- Raw vegetables: carrots, celery sticks, cherry tomatoes, mushrooms, broccoli, cucumbers, cauliflower (with homemade guacamole or salsa dip).
- Cold skinless broiled chicken.
- Avocado or tomato slices.
- Nuts: almonds, pecans, walnuts, filberts (limit to 4 ounces a day if you are trying to lose weight)
- Dried fruit (limit to 2 ounces a day).
- Hard-boiled egg.
- Cold slices of lean beef.
- Peel and eat shrimp.
- Unsalted sunflower sunflower seeds (limit to 4 ounces a day if you are trying to lose weight).
The Paleo Diet Is Not A Low Carbohydrate High Fat Diet (15:56)
One of the responses I get from people when I tell them that I lost all of my weight on a low carbohydrate diet a large number of them respond “oh, your paleo.” I then have to politely explain that no, I am not eating paleo, I am eating keto. Many people who have not been educated about the differences of LCHF, paleo, and keto often make this mistake. For me, their misunderstanding gives me an opportunity to talk to them about keto. Some people however are not so understanding.
Some things to consider regarding the paleo diet 1) the paleo diet seeks to mimic the type of diet that our ancestors ate during the paleolithic era. 2) All foods containing diary, grain, legumes, salt and sugar are to be eliminated from the diet as well as all processed foods. 3) The paleo diet is moderate protein diet that promotes the concepts of both the ‘thermic’, and the satiating effects of protein to help you lose weight. 4) The paleo diet is a low to moderate carbohydrate diet. Because the recommended amount of carbohydrates in the diet is (22 – 40%), it is not a ketogenic diet. And 5) While there are thousands of people who lose weight everyday following the paleo way of living, for diabetics and those suffering from metabolic syndrome, current studies indicate that a ketogenic lifestyle is more effective at reversing these diseases than diets that are higher in carbohydrates. For a more detailed list of all the foods allowed on the Paleo diet as well as hundreds of recipes can be found on the ‘Paleo Diet’ website at www.thepaleodiet.com.
You’ve Got Mail (24:15)
This week I have a conversation with a nephrologist, and show him some ketogenic love. By explaining to him what a ketogenic diet is. So did I change the doc’s mind about the ketogenic way of eating? Well, I guess we’ll just have to wait a see.
If you have any questions or feedback regarding anything you have heard on this podcast, feel free to send me a e-mail at email@example.com. Don’t forget to include your name and e-mail address in message. Keep in mind, that if you do not want me to use your name in a future episode of this podcast, then let please include that in your message.
Recipe Of The Episode (27:13)
If our last episode I mentioned that we eat a lot of chicken, and one of my favorite recipes is Buffalo chicken wings. It’s been two years since I went keto, and I still love my Keto Buffalo style chicken wings. The great thing about this recipe is that it is fast and easily to make. And because this recipe only contains, chicken, hot sauce and seasonings, they are virtually carbohydrate free!
Keep in mind, however if you use any any commercially prepared sauces instead of making your own they may have hidden carbs in the form of sugar and or sugar alcohols. If you don’t like Buffalo style wings, you can find a number of LCHF sauce recipes on our blog.
I will say this, I love my Instant pot electric pressure cooker. It is great for reducing the cook times for a wide variety of dishes, and it is perfect for this recipe. Start to finish you can have a mess of wings ready for your friends and family to enjoy in less than 45 minutes, or less than 30 minutes if you use the quick release cooking method. So grab your electric pressure cooker and let’s go make some hot wings.
For this recipe you will need:
2 – 4 pounds of chicken wings
½ cup hot sauce of choice (Franks’ or Louisiana Hot Sauce)
½ stick of butter (melted)
salt and pepper to taste
Season the wings with salt and black pepper. Place the steamer rack in your electric pressure cooker and add 1 cup of water. Place the wings on top of the rack and close your pressure cooker making sure that the vent is closed. Cook the wings on high pressure (manual mode) for 10 minutes and then quick release the pressure; or, you can pressure cook them for cook for 8 minutes and let the pressure come down naturally which takes about 15 – 20 minutes.
While the wings are cooking combine 1/2 cup of hot sauce with 1/2 cup of butter in a medium sized plastic bowl and heat in the microwave until the butter melts and then whisk until thoroughly combined. If you wish to melt the butter separately and them combine it with the hot sauce you can, but it does not really matter.
Once the pressure is released from your pressure cooker, remove the the wings and pat dry with a paper. Place the wings into the bowl with your wing sauce and toss them until they are totally coated with the sauce. Then remove them from the bowl and place them on a foil lined baking sheet.
Once the wings have been arranged on your foil lined baking sheet place it in your preheated oven and broil the wings on high for about 5 minutes. Because every oven’s broiler is slightly different carefully watch the wings as they can quickly go from light brown to burned rather quickly. In my particular oven, 5 minutes is perfect.
Once your wings have been broiled for 5 minutes and they are nice and brown, remove them from the foil and place them back in the bowl with the wing sauce and toss them one more time to re-coat. Then serve the wings on a platter, divide them onto equal portions, or simply eat them out of the bowl.
Chicken Wings (2 lbs): Calories – 2091, fat 113 grams, protein 246 grams, carbohydrates 0 grams
The End (31:22)
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Cordain’s Seven Keys To A Paleo Diet:
- Eat a relatively high amount of animal protein to the typical American diet.
- Eat fewer carbohydrates than most modern diets recommended, but eat lots of good carbohydrates – from fruits and vegetables, nit from grains, starchy tubers,and refined sugars.
- Eat a large amount of fiber from non-starchy fruits and vegetables.
- Eat a moderate amount of fat, with good (monounsaturated and polyunsaturated) fats than bad (trans and cerian saturated) fat, and nearly equal amounts of omega 3 and omega 6 fats.
- Eat foods with a high potassium content and a low sodium content.
- Eat a diet with a net alkaline load.
- Eat foods rich in plant phytochemicals, vitamins, minerals and antioxidants.
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