30 Day Paleo Diet Cleanse

Food is our most effective medicine.

What we eat becomes the raw materials for our bodies to produce energy, blood, tissues, and bones.  

When we eat what can be referred to as the Standard American Diet (SAD) that is full of sugar, simple carbohydrates, and processed foods, we suffer.

When we eat what our bodies evolved to eat over millennia, we are able to optimize our weight, clean out our arteries, and regulate all of our organ systems.  We can reverse the trends of obesity, diabetes, heart disease, and even possibly dementia.

The Paleo Diet is not exactly what all of our ancestors ate.  The history of human beings on the planet is way too varied and complicated.  There’s no need to buy into that argument.  

The Paleo Diet does, however, remove from our diet almost all the foods that our digestive system may have trouble processing.  When we remove these foods, we are able to function more efficiently.

We find that we have more energy, feel younger, and calmer at the same time.  What’s more, our bodies remember how to burn fat for energy, i.e. we lose weight.

If you can follow a Paleo Diet for 30 days, you are likely to lose 10 pounds or more – without doing any extra exercise.  You can, quite literally, sit on the couch and lost weight.

The benefits go way beyond losing weight.  You will find a decrease in chronic pain due to the anti-inflammatory aspect of the diet.  And if you have high cholesterol or triglycerides, you will start to see those numbers coming back into balance.

So, let’s get started.

What’s In – What’s Out

What to consume (and how much):

Fat (moderate)
Animal Protein (moderate)
Carbohydrates (moderate to low)
 – Vegetables only.  No simple/refined (flour-based) carbohydrates.
Fruits (moderate to low)
 – Consult the Glycemic Index and choose fruits which have a lower glycemic load.
 – Eat less fruit if you want to lose weight faster.
Nuts (moderate to low)
 – Choose those high in Omega-3 and low in Omega-6 (Walnut, Butternut / Flax, Chia, Pumpkin, Hemp)

In a simple chart (details below):

YES – Eat NO – Don’t Eat
Grass-fed Meats, Organ Meats, Cereal Grains
Fish/seafood Legumes (beans & peanuts)
Fresh Fruits Dairy
Leafy Green Vegetables (Spinach, Kale, Chard, Arugula) Added Sugars (includes honey)
Eggs Potatoes
Nuts Processed Foods
Seeds Salt
Healthy Oils: Olive, Coconut Vegetable Seed Oils (Soybean oil, Peanut oil, Corn oil, Canola oil)
Fermented Foods: Sauerkraut, Kimchi


Food list resources:  
UltimatePaleoGuide.com | PaleoLeap.com

Some Detail

Saturated Fats are Good
Especially coconut oils and Ghee (clarified butter) – Cook with these.
Beef, lard, and duck fat also good if they come from pastured or grass fed sources.

Other Healthy Fats
Olive Oil, Avocado, Macadamia Oil, Seeds, Nuts

NO Vegetable Oils and Seed Oils
This includes all hydrogenated or partially-hydrogenated oils.
No margarine, soybean oil, corn, peanut, canola, safflower, sunflower.
Use Olive oil, avocado oil.  Cook with coconut oil or Ghee (clarified butter).

Organic, Grass-Fed, Pastured
As best you can, choose these.  If you cannot choose meats that are natural, then be sure they are very lean, as a lot of “stuff” is held in animal fat.
Organic – means that you won’t have chemical pesticide residues in your foods.
Grass-Fed – means that the animals weren’t fed with grains.  you can eat grass fed even if it isn’t organic.
Pastured – same as grass-fed, more or less.  Happier, healthier animals.

Animal Protein
Red meat, poultry, pork, eggs, organ meat, wild-caught fish, shellfish.
Learn to cook with bones and make bone broth.

NO Grains and Legumes
All cereal grains and legumes:  Wheat, rye, barley, oats, corn, rice, soy, peanuts, beans, black-eyed peas.

Eat Lots of Vegetables
Your plate should always have a lot of vegetables… not just salad.
Stay away from starchy vegetables, especially potatoes.  Sweet potatoes are ok, but use sparingly in first 30 days (remove if trying to lose weight faster).

NO Sugar
Eliminate added sugar, soft drinks, all packaged sweets and juices (including fruit juices). As a rule of thumb, if it’s in a box, don’t eat it. At the grocery store, visit primarily the meat, fish and produce sections.

Don’t over-exercise, keep your training sessions short and intense and do them only a few times per week. Take some extra time off if you feel tired. Consider short and intense sprinting sessions instead of very long cardio sessions.

NO Dairy
Eliminate dairy products other than butter and ideally use ghee (clarified butter).
If after 30 days you must have dairy, consider 
raw, full-fat and/or fermented dairy (nothing pasteurized or homogenized).

Eat When You’re Hungry
A major component of this eating system is to return you to your natural senses and urges.  You will eventually recognize when you are hungry and you can eat then.  You do not have to have 3 square meals a day.

Get Outside
Vitamin D deficiency is a big problem for those of us in the northern latitudes, especially in the wintertime.  20 minutes (depends on skin-tone: until you are just feeling the impact, but before any burn is possible) of direct sun without sunscreen on as much of your body as possible will cause your body to make all the vitamin D it needs.

Don’t Stress
Easier said than done.  When you combine the diet with acupuncture, yoga, meditation, walks in nature, time with friends… you will find your body more relaxed and able to regulate itself.

Get Enough Sleep
Seven to nine hours of sleep is required for most people to reboot their nervous systems.  Studies continue to show that lack of sleep leads to fat storage.  As we increase our sleep, our nervous systems begin to regulate and our bodies can repair and rejuvenate.

(more coming soon …)

Glycemic Index

The glycemic index tells us, more or less, how quickly food turns to sugar in our bodies.

What’s most important to look at is the glycemic load (GL).

Foods with a GL under 10 are considered have little impact on your blood sugar; between 10 and 20 have moderate impact on blood sugar; above 20 tend to cause blood sugar spikes.

The higher the blood sugar, the more insulin that is necessary to be produced, which leads to numerous health problems, including obesity, diabetes, and other metabolic syndrome conditions.

When eating fruits and vegetables, stay with those with the lowest GL.

Fruits

Glycemic Index

Glycemic Load (GL)

Serving Size (g)

Grapefruit

25

3

120

Watermelon

72

4

120

Orange, average

40

4

120

Pear, average

38

4

120

Pear, canned in pear juice

43

5

120

Peach, average

42

5

120

Peach, canned in light syrup

40

5

120

Apple, average

39

6

120

Prunes, pitted

29

10

60

Grapes, average

59

11

120

Banana, ripe

62

16

120

Dates, dried

42

18

60

Raisins

64

28

60

Vegetables

Glycemic Index

Glycemic Load (GL)

Serving Size

Broccoli, cooked

0

0

1/2 cup

Cabbage, cooked

0

0

1/2 cup

Celery, raw

0

0

1 Stalk

Cauliflower

0

0

1 cup

Green Beans

0

0

1 cup

Mushrooms

0

0

1 cup

Spinach

0

0

1 cup

Carrot, raw

92

1

1 Large

Tomato

38

1.5

1 Med

Peas, Frozen

48

3.4

1/2 cup

Beets, canned

64

9.6

1/2 cup

Parsnip

97

11.6

1/2 cup

Sweet Potato

54

12.4

1 cup

Yam

51

16.8

1 cup

Potato

104

36.4

1 Med

Corn, yellow

55

61.5

1 cup

Glycemic Index:  www.health.harvard.edu

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