Anytime your body is subjected to massive change, mental and physical issues can arise. We discussed that earlier, when you decided whether you wanted to ease into a healthy paleo lifestyle, or make a sudden and lasting change.
There are also other considerations which need to be mentioned. The following paleo diet tips, reminders, pointers and information will help you successfully move from the SAD eating habits you currently have, adopting and benefiting from paleo diet plan.
Tip 1: Make Sure You are Eating Enough
Going paleo means you’re going to be eating a lot of foods which are full of healthy dietary fiber. These foods are also nutritionally very rich, and extremely good for you. This combination means that you can quickly feel full.
That may not sound like a problem. However, some people transitioning from a predominantly processed food diet to a Paleolithic lifestyle initially do not consume enough calories. This is because food many of the fiber-rich vegetables you will be eating do not have near the calorie load of the nutritionally nightmarish food you are used to.
For instance, one cup of broccoli delivers just 55 kcal and 6 g of carbohydrates, but delivers more than 2 dozen essential nutrients. That single cup of broccoli fills you with a full 21% of the fiber you need in an entire day. A cup of fast food french fries delivers between 200 and 300 kcal and a whopping 30 g of carbohydrates.
So when you eat broccoli, and other paleo-friendly foods, you may feel full before you have eaten a healthy number of calories on the day. This filling, nutritious aspect of the caveman diet is why it is so great for helping you regulate a healthy body weight. You should still, however, track your calorie intake daily when you first go paleo, and make sure you are not starving yourself calorie-wise. Adding healthy fats like coconut oil and olive oil is a sure way to fill up your calorie quota easily.
Paleo nutrition trackers are available as free downloads for most smart phones and computers. They provide a perfect way to ensure you are getting the correct amounts of calories, carbohydrates and healthy fats in your daily paleo diet plan.
One of the wonderful benefits of the paleo plan is not having to track and count calories when you get used to this way of eating. At the beginning, using a paleo nutrition tracker will help you figure out how much of what food you need to be eating each day. After a while knowing what to eat every day will become second nature, and you may not need to refer to a nutrition tracker.
Tip 2: Understand How to Build a Balanced Paleo Plate
Eating should always include a plan, especially when you are starting a certain WOE, like paleo diet. That plan should account for the right amounts of fats, carbohydrates and protein for each meal. With a Paleolithic lifestyle, aim for the following serving sizes at each meal.
- Eat about a thumb sized amount of fat at each meal. This is roughly 1/4 to 1/2 of a small avocado, or 2 to 3 tablespoons of nuts. If you add oil or fat to your meal, this is the equivalent of 2 or 3 teaspoons.
- You should eat at least, but not much more than, protein equivalent to the size of 1 or 2 of your palms. Your body can only process so much protein at the time, so eating more than that is wasteful. The excess amount of protein just rises your blood sugar and does other harm, so it’s good to eat protein in moderation.
- Include a fistful of carbohydrates at each meal.
- Fill the rest of your plate with vegetables.
- Herbs and spices approved on the paleo plan can be used liberally, as they are extremely healthy, and virtually absent of calories, carbohydrates, protein and fat.
Tip 3: Eating Paleo Away from Home
Sometimes you want to enjoy a meal out. This means dining at the home of a friend or a restaurant, without wrecking your paleo nutrition plans. At a restaurant this can simply be accomplished by speaking with your server, chef or a member of the restaurant management staff.
Ask them exactly how their food is prepared. Mention that you practice of paleo lifestyle and give them a quick and simple definition if need be. The key is asking a lot of questions, and realizing that eating away from home does not give you the wide variety of paleo choices you enjoy in your own kitchen.
Another great tip is to eat before you head out. Do some shopping around, and talk with your paleo-minded friends. Once you find a restaurant that gives you plenty of choice while also adhering to your dietary constraints, convince your friends and family members to meet you there for dinner.
You should also probably totally avoid restaurants which specialize in pizzas and sandwiches. There just aren’t going to be any reasonable alternatives that fit your lifestyle.
Why not tell your waiter or waitress you have a gluten allergy? Ask if whatever you are considering ordered is breaded. Ask if they are capable of using all of oil instead of their standard cooking oil.
Tip 4: Batch Cooking the Paleo Way
Batch cooking makes sense no matter what type of dietary approach you take. You take the time to cook once, making all of your meals for the following week. Paleorecipeteam.com recommends keeping a weekly meal planner. They also suggest cooking on the same day every week. On the day you are going to batch cook, pull out your best paleo cookbook. This is when you keep information like when you are cooking for friends, how many meals are required for how many people each week, and other mealtime specifics.
After you plan what meals you’re going to eat in the following week, take your cookbook to the grocery store, using it as a shopping guide. Back at home, focus on one pot recipes like casseroles, soups and stews. These can be made in large batches, and portioned off. You can also use the batch approach to vegetables and meats, cooking in large quantity and then freezing and refrigerating individual serving sizes.
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