Weight Loss Tips for the Paleolithic Diet
Here are 10 important weight loss tips. They work for natural weight loss that lasts. Follow the advice here and switch to a fat burning metabolism.
On the Natural 'Weight Loss Diet' page, we consider which foods to eat to lose weight or to cure obesity and achieve weight loss that lasts. The very best foods for weight loss are similar to the low carbohydrate, unprocessed foods that our ancient ancestors ate.
If you have not yet read the Natural 'Weight Loss Diet,' page, you may wish to do so. [The page link is listed on our site map/index, which is situated at the bottom of the menu/navigation buttons, to the left of this page.]
There are problems we all face when it comes to eating well.
So, lets find out more.
Tip 1: No foods to which you have intolerance
Do not eat foods that don't agree with you. This might seem easy and obvious, but, as we explained on the Natural Weight Loss Diet page [listed above] it is not.
You may have an intolerance, sensitivity, or masked (hidden) allergy to foods or drinks (that you consume daily) without realizing it. If so, it can seriously affect your ability to lose weight, especially if you are not aware of your addiction.
If you are overweight it is likely that you are addicted to refined processed carbohydrates. Most overweight people, and many normal weight people, are addicted to carbohydrates.
The way to determine this is to test yourself.
However, there's no reason to test for sugar: it isn't good for you anyway and most people are ingesting far too much of it. The average American ingests one-third of a pound of sugar daily! The best way to quit sugar is to go cold turkey.
Start reading food labels.
This is an excellent weight loss tip. You may be amazed at how difficult it is to eliminate sugar from your foods; it seems everywhere.
The nutritional void that is sugar has many names such as:
'maltose,' 'corn syrup,' 'high-fructose corn syrup,' 'galactose,' 'lactose,' 'levulose,' 'sucrose,' 'dextrose,' 'maltodextrin,' 'malt syrup', 'mannitol,' 'sorbitol,' 'xylitol,' and 'fructose' as well as 'brown sugar,' 'beet sugar,' 'cane sugar,' 'confectioner's sugar,' 'corn sugar,' 'corn sweetener,' 'granulated sugar,' 'invert sugar,' 'isomalt,' 'malto dextrins,' 'maple sugar,' 'molasses,' 'raw sugar,' 'sorghum,' and 'turbinado sugar.'
Poor weight loss can mean Metabolic Syndrome X
This is one of our the most important Paleolithic weight loss tips.
In our modern world we have recently departed so far from the physical lifestyle of our prehistoric ancestors that there is now a common "metabolic syndrome" also known as "syndrome X" or "insulin resistance syndrome".
If you have become insulin resistant (many overweight people are insulin resistant without being aware of it) , it will seriously affect your ability to lose body fat if you eat foods high in carbohydrates as part of your weight loss diet. (It may also progress to type 2 diabetes.)
In other words, you will be attempting to lose weight but there will be very little to show in relation to your efforts. If this seems like your situation, then you should be counting carbs rather than calories.
You need a low carbohydrate diet and you need to eliminate all refined processed carbohydrates from your diet. We recommend consuming not more than 25 grams of carbs on most days of the week.
You probably already have insulin resistance syndrome if you have three of the following five symptoms:
(1) a waist circumference of forty inches or more in males or thirty-four and one-half inches or more in females
(2) blood pressure that is equal to or greater than 130/85
(3) blood triglycerides equal to or greater than 150 mg/dL
(4) HDL ("good cholesterol) under 40 mg/dL in males or under 50 in females
(5) fasting blood glucose that equals or exceeds 110 mg/dL.
If you have insulin resistance syndrome, do whatever your physician recommends. You are not just at increased risk for type 2 diabetes; you are also at increased risk for diseases of the heart and blood vessels.
Note the similarities between your physician's recommendations and the total weight loss program recommended on this website.)
If you don't have it, you never have to have it if you adopt an eating and exercise lifestyle similar to that of our Pleistocene ancestors. If you have already adopted such an eating an exercise lifestyle, excellent! If you haven't and you value optimum health, please do so soon.
Once you are following the free program presented here on our website you will be able to eat more food than you are eating now without gaining body fat! You will also come off the weight loss roller coaster and say goodbye to 'yo-yo' dieting.
Tip 3: Eat a wider variety of natural foods
Instead of eating one or two servings of the same kind of vegetables daily, use a wide variety of vegetables per week. Variety is an excellent, frequently recommended weight loss tip.
This weight loss tip also applies to flesh foods. There are people who eat beef every day. There are meat-eaters who only eat beef, chicken, and turkey — and these from unnatural sources.
Think of eating a steak that comes from a corn-fed cow. Cows don't naturally eat corn! Cattle eat grass. They naturally live in grasslands, not feed lots where they are fed antibiotics and cannot move normally. Eat grass-fed cattle (or bison or beefalo) instead. The nutritional profile of buffalo meat from animals allowed to graze on grass is far superior to that of meat from domesticated cattle.
Similar remarks can be made for chickens. If you eat chicken, let it be from chickens that didn't grow up in cages being fed antibiotics. Same for turkeys.
The thought of eating milk-fed veal from calves that were never permitted to move is appalling!
Tip 4: Eat organic when possible
Eat wild foods and organic foods when they are available.
There are two reasons for these weight loss tips.
Such foods are better for you in the sense that they are more nutritious.
Such foods also are better for the planet in the sense that they are more natural.
Yes, they are more expensive, but the extra money is going to farmers who are trying to improve agricultural methods by moving away from such practices as using artificial fertilizers and pesticides, which degrade both the earth and the quality of foods produced.
In the long run, they are less expensive.
There are no "essential" carbohydrates, which means that we do not need to obtain them from our diets. Our bodies can make everything we need from proteins and fats. We recommend a diet low in carbohydrates if you want to lose body fat and achieve permanent weight loss.
You may also greatly benefit from a diet low in dairy products and grains. How should you test yourself for intolerances to dairy products and grains? The books by Ross and Larson from our free reading list:
Once you know where they lurk in foods, simply eliminate all foods that contain them for 10 or 14 days and reintroduce them. By monitoring your body's reaction to the reintroduction, you'll be able to tell if you have an intolerance or not. The books explain exactly how to do that at home.
If the idea of going off either dairy products or grains or both simultaneously for 10 or 14 days frightens you, you probably DO need to test them rigorously. Using this single weight loss tip may produce important benefits quickly.
In general it's an excellent idea to be as kind to yourself as possible. Of prime importance in weight loss tips: please stop eating foods that are undermining your health and your purpose in life.
Weight loss tip 5: Eat unprocessed foods
Eat plant foods the way they came out of the ground or off the tree or plant.
Humans frequently make foods worse!
Here's an example we like from Tom Venuto's weight loss tips. A raw apple fresh from the tree is excellent food. Here's how we often degrade it. We turn it into unsweetened applesauce. Even worse, we add sugar and turn it into sweetened applesauce or drink. The ultimate sin is to turn it into apple pie, loaded with sugar and fat.
Changing foods does not, of course, always make them worse. Cooking often improves nutrient absorption. Another example is juice. Though juices can reduce fiber intake and concentrate sugars, freshly made juice from organic vegetables is healthy and assists natural detoxification.
If you eat flesh foods, eat only those that previously swam, flew, or walked. It's one thing to eat a steak or a chicken breast. It's quite another to eat processed food such as hamburgers, hot dogs, bologna, salami, or sausage! They are often loaded with additives and even sugar.
Tip 6: Cook foods properly
Cook properly to do as little harm to yourself as possible.
The purpose of cooking is to increase the nutritive value of foods. Cooking breaks down fibers in foods and improves their digestibility. It also kills potentially harmful bacteria, which is why poultry should be thoroughly cooked. (It is also a good idea to minimize the use of microwave ovens.)
The point is to use cooking to improve health—not undermine it. For example, do not grill meat over charcoal until it becomes crusted or blackened.
Tip 7: Calories from natural foods
Get most of your calories and carbohydrates from whole, natural foods.
Eat real food. Using protein shakes, protein powder, protein bars, protein pills, meal replacement shakes, and meal replacement bars occasionally is sometimes the best alternative. However, since engineered foods are not superior to whole-natural foods, from a nutritional point of view use them sparingly (or not at all).
If you follow our weight loss tips, you will automatically be getting most of your carbohydrates (carbs) from vegetables and fruits. Eliminate or, at least, severely limit the quantity of carbs you ingest from grains and flour products; if you occasionally eat them, at least use whole grains. Similarly, legumes (including soya) should be limited or restricted.
The one legitimate exception to this weight loss tip is a protein/carbohydrate shake immediately after strength training. If you are doing strength training, have a shake within twenty minutes of finishing a workout because it's packed with complete protein and simple carbs to take advantage of the anabolic window that intense training briefly opens.
Tip 8: Use some supplements daily
Use some supplements daily to ensure that you are getting all the micronutrients you need.
Since it is impossible to know what a particular person's nutrient requirements are, it's impossible to know which vitamin and mineral supplements someone may require and in what amounts.
Given the current sources of our foods, though, it makes sense to do some basic supplementation. We discuss this topic further in several sections including the Minerals page.
Whenever possible, we use supplements from organic sources and that's what we recommend for you.
There's a good basic list of supplements that you should consider in the books by Ross and Larson mentioned above and our page on Supplements.
Tip 9: Set a target
Understand clearly what you are trying to do when you eat.
This repeats the point of the great ancient Greek philosopher Aristotle who thought that it is of great practical importance to decide what we are trying to achieve "and if, like archers, we have a target to aim at, we are more likely to hit the right mark" [1094a24].
As we suggest on our Goals for Weigh Loss page, it is important to set one's weight loss target in terms of a percentage of body fat. [If you wish to view that page, you will find the direct link listed on our site map/index.]
However, don't stop there. Ask yourself why you want to achieve that percentage of body fat. Relate eating to your purpose in life, your A-1 goal. Why, really, are you eating at all? If you remind yourself of that purpose whenever you eat, you'll keep your eating in the right context.
Eat in a way that contributes to your purpose and not in a way that undermines it. Paying attention to what you are doing will avoid habitual, automatic eating. The purpose of reading about weight loss tips is to eat better. So, please decide what your reason for eating better is.
Tip 10: Do as little harm as possible
Do as little harm to others as possible.
What do the following (in no particular order) all have in common:
Gandhi, Albert Schweitzer, Jesus, The Buddha, H.G.Wells, Ralph Waldo Emerson, Peter Singer, Leonardo Da Vinci, George Bernard Shaw, Ikkyu, Jeremy Bentham, Annie Besant, Diogenes, Franz Kafka, John Harvey Kellogg, Count Maurice Maeterlinck, John Stuart Mill, Michel De Montaigne, Ovid, Plutarch, Alexander Pope, Porphyry, Rajendra Prasad, Henry S. Salt, Arthur Schopenhauer, Seneca, Percy Bysshe Shelley, Herbert Shelton, Issac Bashevis Singer, Tagore Rabindranath, Henry David Thoreau, Leo Tolstoy, Francois Voltaire, and Ella Wheeler Wilcox?
They all wrote or spoke in favor of vegetarianism (see Roshi Philip Kapleau's To Cherish All Life). It gives one pause, doesn't it?
Shouldn't we tread more lightly? Humankind has been very hard on this planet and its other species.
The moral arguments against eating other humans are the same arguments against eating other kinds of animals. Ultimately, they are based on identification.
Without identification with other sentient beings, there's no convincing argument that can be given in favor of vegetarianism. Furthermore, we do not advocate attachment to any one viewpoint—including vegetarianism.
Still, that being said, from a moral point of view, it's best to minimize killing other sentient beings. Remember, it's not all or nothing. Perhaps one day each week you could do without flesh foods. Perhaps even two days?
Sages don't have to force themselves not to eat flesh foods; they simply don't do it naturally. That's a worthy ideal. We suggest meditation.
Other web pages relating Paleo weight loss tips
Now that you have these weight loss tips, to further your understanding see the following page of our website.
Highly recommended books for this page
If you want weight loss tips to speed up or improve your fat loss results,the following books are highly recommended.
These are our top suggestions:
All the above books are in stock at Amazon.com (for the USA) and Amazon.co.uk (for the UK)
Here is another weight loss tip: This is a useful external link to calculate your body mass index. Then, you can aim for a healthy weight:
A video about somebody else's 5 weight loss tips when gearing up for her bikini season.